Win Free Nutrition Coaching From Forest Vance, FNC

Dear frustrated Sacramento, CA dieter –

Forest Vance here – personal trainer, gym owner, blogger, and NESTA certified Fitness Nutrition Coach.

Today’s message is quick and to-the-point:

I’m getting ready to accept clients into my new nutrition coaching program – and you have the opportunity to win a free spot

(Whether you’re just getting started with your fat loss program – or you’re working out consistently, but frustrated with your lack of results – know this: It’s your diet that will, without a doubt, make or break your fat loss efforts.)

Here’s the deal: before I officially open the program up for registration, I want to make sure the ‘kinks’ are ironed out. So I’m holding a contest and giving away two free spots in the program – starting now!

Here’s what the program includes:

1. Telephone Pre-Screen – We’ll make contact before our first session to discuss your goals and explain the coaching process in detail.

2. Coaching Session #1 (30 mins.), includes –

  • Starting measurements – we’ll take your weight and body fat % so we can accurately and objectively track your progress
  • Dietary/food log assessment – you’ll come away with a specific strategy for fat loss success!
  • Nutrition education and goal setting – we’ll cover the basics of eating for fat loss, how to construct the perfect fat loss meal, meal prep strategies and much more
  • Sample meal plans/recipes – I’ll show you several examples of what a day of ‘ideal eating’ looks like, as well as provide you with recipes and further resources to faciliate your success

3. Coaching Session #2 (30 mins.), includes –

  • Weight and body fat assessment – we’ll measure your progress and tweak accordingly
  • Dietary follow-up – review of what’s working and what’s not, tweaking/coaching of dietary practices for best results
  • Education and goal setting – more fat loss success tips, tricks, and more

The tentative price for the program is $99 – but you can get in for free!

To win a free spot, all you have to do is leave a comment on this blog post with:

  • Your #1 fitness goal
  • Your #1 dietary obstacle/frustration/etc. that’s keeping you from reaching it

You have through Sunday, March 18th to enter to win your spot in my new nutrition coaching program. We’ll review the best entries on Monday the 19th and announce the winners!

Leave a comment below to get entered to win:

Free Gift – Lose More Body Fat (new FVT food log)

If you want to lose body fat as fast as possible, you need to be keeping a food log. I know it’s kind of a pain in the a@@ … that it requires brutal honestly, even if only with yourself … but at the end of the day, it works!

To prove my point, check out this reference to a recent research study from easy-weightloss-tips.com:

Keeping a food log or weight loss journal can actually double the number of pounds an individual loses, according to a recent study printed in The American Journal of Preventative Medicine and reported by Nanci Hellmich of USA Today.

Over 1600 obese adults participated in the study that was conducted at four separate clinical research facilities around the country.

In addition to being encouraged to utilize the weight loss journal to record daily caloric intake and exercise, participants were also offered optional weekly sessions with nutritionists and behavior counselors.

Study participants did not have to follow a particular diet but they were asked to reduce their caloric intake by 500 calories a day. A diet heavily infused with fruits and vegetables was recommended along with moderately intense exercise, of at least 180 minutes each week.

After six months it was obvious that the dieters who kept food logs lost twice as much weight as those who chose not to. In addition, dieters who attended support sessions lost more weight than those who did not; and participants who regularly exercised lost more weight than their sedentary counterparts.

NOW – when it comes to the tool(s) you use to actually log your food, here are the two options I suggest:

  1. Use a web-based food tracking tool. Benefits of this approach include ease of recording (many integrate with a mobile device) and more detailed/accurate tracking of calorie intake/macronutrient profiles/etc. I have walk-thru guides for four different tracking tools posted at FVTCoachingClub.com
  2. Use a simple written log. I personally prefer this method … it’s just simpler and there’s something intangible about actually writing down what you’re eating on paper. AND – if you decide to go this route – I have a cool free gift to help you out!

The new and improved FVT Nutrition Tracker

It’s a simple, one-page PDF format document that includes spaces for:

  • Food item
  • Approximate portion size
  • Homemade, store bought or restaurant
  • Has food label?
  • Emotional status when consumed

Click the link below to download a FREE copy of the new FVT Nutrition Tracker now:

=== >>> 2012 FVT Food Log

That’s it for today – keep training hard and talk soon!

Forest

March 2012 Challenge Workout (and results)

If you like burpees ... you'll LOVE this month's challenge workout 🙂

March 2012 FVT Challenge Workout – Burpee/Squat/Swing Ladder

Here’s what to do:

  • 1 burpee
  • 2 body weight squats
  • 3 kettlebell swings

Then, go back to the top and ‘climb the ladder’!

Meaning you’ll do:

  • 2 burpees
  • 4 body weight squats
  • 6 kettlebell swings

Then:

  • 3 burpees
  • 6 body weight squats
  • 9 kettlebell swings

And continue in this fashion until you get to 10 burpees, 20 body weight squats, and 30 kettlebell swings. Complete the workout as fast as possible. 20 minute time limit.

———-

Challenge workout results:

SG 11:31
SF 13:53
AN 14:41
LE 14:48
CA 16:21
PK 16:57
LA 17:10
JG 17:16
FR 17:21
SK 17:22
EZ 18:15
CH 18:13
JG 18:28
BP 18:38
BC 18:50
MB 18:55
NP 19:53

(hit 20 min time limit – work completed)

NG 9.2 rounds
CN 9.2 rounds
KM 9.2 rounds
DS 9.1 rounds
AS 9.1 rounds
JN 8.2 rounds

(modified/injured/etc.)

AG 12:52
EA 13:49
AA 14:24
PT 20:00

Great job to all!

‘Till next month’s challenge –

Forest

P.S. If you’re participating in our 30 day rapid fat loss challenge, don’t forget to visit the special ‘virtual meeting place’ we’ve set up for you to:

  • Get your questions answered
  • Interact with other challengers
  • Sign up for exclusive nutrition tips, workout advice, program updates and more via email

Find all of this and more at http://fvtchallenge.blogspot.com/

March 2012 Nutrition Challenge

WAH-TAH!!!

According to an article at freedrinkingwater.com, water makes up more than two thirds of the weight of the human body. We can go weeks without food but only about three days without water. Mild dehydration is one of the most common causes of daytime fatigue, and an estimated 75% of Americans suffer from chronic, mild dehydration. A few other things that water does:

  • Serves as a lubricant
  • Forms the fluids that surround the joints
  • Serves as a detox agent
  • Regulates metabolism

So exactly how much water to drink on a daily basis? While this is an issue under debate, a safe guideline I try to follow myself and that I recommend to my clients is to shoot for half of your bodyweight in ounces of water per day. And that’s this month’s nutrition challenge …

March 2012 Nutrition Challenge: Drink 1/2 Your Body Weight in Oz. of Water Per Day

Good luck!

Forest

PS – Today is your last chance to sign up for the 30 Day Rapid Fat Loss Challenge! NO late entries will be accepted, NO exceptions. If you want in and haven’t signed up yet, make sure to do so now by clicking the link below:

30 Day Rapid Fat Loss Challenge

Rapid Fat Loss Meal Planning – 5 Tips For Success

This article is an excerpt from the Rapid Fat Loss Meal Planning guide we’re including when you sign up for our 30 Day Rapid Fat Loss Challenge:

Rapid Fat Loss Meal Planning – 5 Tips For Success

1. Don’t Sweat The Small Stuff

A lot of people seem to obsess about the ‘small’ stuff: if they ate white rice instead of brown, or if they slipped up and had desert one night after dinner.

Honestly, these small things do add up and make a difference – but individually, they’re not going to kill your progress. This type of stuff happening every day is what ends up being a problem.

Look at where you’re at on a daily or weekly basis – if you’re in a calorie defecit, you should end up losing weight. (This is where the importance of a food log comes in, too).

2. Portion Control

Your stomach is really only about the size of a fist; that’s about how much food it takes to fill it. You should feel better when you’re done eating, not sluggish or stuffed.

Getting your portions under control could be the most important factor in your weight loss efforts. If you simply took everything you currently ate and cut it in half, you’d start losing weight fast.

3. Prepare for success

If you have healthy food around the house, you’re a lot less likely to hit up the In-n-Out burger on the way home after a long day of work. Here are a couple examples of foods that won’t ruin your diet and are easy to prepare:

  • Pre-cooked grilled chicken breast
  • Bags of pre-washed greens
  • 94% fat free microwave popcorn
  • Containers of pre-cooked brown rice

You get the idea. Set yourself up for success!

4. Have written goals

Write down your fitness goals. Tell your friends, co-workers, etc. about them. This is incredibly effective for any goal, fitness-related or not. Not only have you recorded what you’re trying to accomplish, everyone knows about what you’re doing, so you risk humiliation if you fail.

5. Once a week, eat what you want

Reward yourself for sticking to the plan all week long and eat what you want. This really helps keep you on track and gives you something to look forward to.

These simple tips really can make a difference in your diet efforts. The #1 thing is that you have to be committed – if you’re mentally ready to change, you’re well on your way!

PS – Just a few days left to sign up for our 30 Day Rapid Fat Loss Challenge – get more info here: http://rapid-fat-loss-secrets.com/30-day-challenge/

30 Day Rapid Fat Loss Challenge Registration Now Open

If you’re:

  • Ready to get a rapid start to your new fat loss program
  • Stuck at a weight loss plateau and need a short burst of super focus to snap you out of it
  • Just looking to lose a lot of body fat in a short period of time

I’m about to make you an offer you can’t refuse.

Click here to get more info and sign up for the challenge now

Challenge Info

  • The challenge officially begins Monday, March 5th, 2012.
  • Registration for the challenge runs from Monday, February 20th thru Wednesday, February 29th (hurry! No late entries will be accepted)
  • The 30 Day Rapid Fat Loss Challenge is all about losing as much fat as humanly possible in 30 days. We’ll take your weight, body fat, and circumference measurements before and after the challenge. And we’ll provide you with a complete meal planning and workout blueprint, as well as the needed support and encouragement, to make sure you’re a success!
  • This is both a team and individual competition (you’re encouraged to form your own teams of 4-5, but if you don’t have a team set up, no worries – we’ll place you in one). At the end of the challenge, we’ll announce both team and individual winners – so you have multiple chances to win.
  • You’ll get an incredible amount of ‘stuff’ when you sign up ($279.95 worth, to be exact) – including a 30 minute ‘quick start’ session, a special rapid fat loss meal plan and workout, four bonus boot camp workouts, a copy of one of my books, and much, much more …

Click here to get more info and sign up for the challenge now

Thanks! And hurry – registration ends Wednesday, February 29th –

Forest

The “Hard Routine” For Rapid Fat Loss

As we ramp up for our 30 Day Rapid Fat Loss Beach Body Challenge, an article I read several years ago in the CrossFit Journal pops into mind …

It’s about toughness, determination, and discipline – and how a strict, short-term “hard routine” can be a powerful catalytic agent for change of all sorts.

Click here to see the full article: The Hard Routine

This is a great article that’ll get you in the right mindset for change … and it’s especially timely in the context of our up-coming 30 Day Rapid Fat Loss Challenge! Here’s the link again in case you missed it:

http://www.crossfittroy.com/files/the_hard_routine.pdf

Thanks for reading, and talk soon –

Forest Vance, MS, CPT, RKC II

NEW Consumer’s Guide to Hiring a Personal Trainer (free)

Are you looking for a personal trainer – but have no idea where to start?

Are you wondering what some common issues folks have with their personal trainers might be – and how to “pre-screen” for them before you dish out your hard-earned cash?

Inside this BRAND NEW report, you’ll find:

  • 4 mistakes to avoid when hiring a personal trainer
  • 7 steps to take when hiring a personal trainer
  • And much more!

The best part? It’s FREE when you sign up for our weekly email newsletter! Just drop your best email into the box at the upper right of the page to get it now. (And if you’re already on our list, you’ll be emailed a link to download it shortly).

Thanks –

Forest Vance

Owner and head trainer, Forest Vance Training, Inc.