KBs for Abs Boot Camp + FVT Summer BBQ – Save the Dates!

Exciting announcements today on TWO events we have coming up this summer at FVT. Mark your calendar and save the date(s)!

-Forest and the FVT Team

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FVT “Kettlebells for Abs” Boot Camp – Sat Jul 8th

On Saturday, July 8th, we are going to put on a special “Kettlebells for Abs” Boot Camp event at 10am CST.

You can join this event in person at our Kansas City location, OR online via Zoom.

We’ll do a special workout, ALL focused on kettlebells for abs.

I’ll give you a recorded version of the workout so that you can repeat it on your own later too, as well as 
a written version of the session!

Registration will be open soon and you will be able to sign up at a very reasonable price.

In the meantime, mark your calendar and save the date!

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FVT Bring-a-Buddy + Summer BBQ – Sat July 29th

On Saturday, July 29th, we are going to hold a special Bring-a-Buddy boot camp PLUS
summer BBQ day.

You can join this event in person at our Sacramento location.

We’ll do a special boot camp workout at 9am, followed by a fun BBQ to hang out
with friends and have a good time!

Registration will be open soon.

In the meantime, mark your calendar and save the date!

How to figure out how many carbs you need ?

*Sign up for our 3-session PT Jump Start, and we’ll do these calculations specifically for you, plus show you how it actually looks and breaks down in your daily meal planning. More info here –>> https://forestvance.wufoo.com/forms/z1ixdmzy1owstoa/

Carbohydrates are not evil. 

We need them as our body’s main source of energy. 

They help fuel your brain, kidneys, heart muscles, and central nervous system.

The KEY with carbohydrates is getting the RIGHT AMOUNT! Typically, the less active you are, the lower percentage of your diet needs to come from carbs.

Here’s a simple equation to figure out your needs:

Total kcals – Protein kcals – Fat kcals = Carb kcals

EXAMPLE:

Female

160 pounds / 73kg

Daily calorie target = 1920

Daily protein target = 131 grams / 524 kcals from protein

Daily fat target = 55 grams / 495 kcals from fat

1920 – 524 – 495 = 901 daily carb calories = 225 grams

If all this seems to complex, don’t worry. We’re here to help! Sign up for our 3-session PT Jump Start, and we’ll do these calculations specifically for you, plus show you how it actually looks and breaks down in your daily meal planning. More info here –>> https://forestvance.wufoo.com/forms/z1ixdmzy1owstoa/

Keep crushing it! –

– Forest and the FVT Team

Reference – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

High-Protein Oatmeal Recipe

Oatmeal is a breakfast favorite and it’s easy to make it high in protein. Let’s keep things simple and delicious with this recipe!

Ingredients:

  • 1/2 cup of quick oats
  • 1 cup of milk (you can use any type – cow’s milk, almond milk, or soy milk)
  • 1 scoop of your favorite protein powder
  • 1 tablespoon of honey or maple syrup (optional, for sweetness)

Instructions:

  1. Cook the Oats:
    1. In a pot, combine the oats and milk. Stir them together.
    2. Put the pot on the stove and turn the heat to medium.
    3. Let the mixture cook, stirring occasionally so it doesn’t stick to the pot. This should take about 5-10 minutes. You’ll know it’s done when the oats are soft and the mixture is thick.
  2. Add the Protein:
    1. Turn off the heat and add the protein powder to the pot.
    2. Stir well until the protein powder is completely mixed in. Be sure to check for any clumps of powder.
  3. Sweeten it Up:
    1. If you want, add the honey or maple syrup and stir it in.
  4. Serve It Up:
    1. Pour your high-protein oatmeal into a bowl and let it cool for a few minutes before eating.

Approximate Totals:

  • Calories: 417
  • Protein: 37g
  • Carbohydrates: 59g
  • Fat: 4g

This high-protein oatmeal is a filling and nutritious way to start your day. Enjoy!

– Forest and the FVT Team
ForestVanceTraining.com

FVT Summer Boot Camp Series – Last Call

Don’t miss out on the FVT Summer Boot Camp Series! Check it out here: –>> https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/

We have a special series of seven workouts this summer at our FVT Sacramento. It’s part of our Saturday morning boot camp that starts at 9am. The first workout starts this Saturday, June 3rd and goes on every Saturday until July 15th.

These workouts are full of action, fun, and a lot of energy. We use kettlebells and do these workouts in big groups. It’s a great way for everyone, both current clients AND and new, to get stronger and fitter this summer!

Join us now: –>> https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/

These workouts will take place in person at our location in Sacramento. But don’t worry if you can’t make it there. We also have a Zoom option so you can join us from anywhere in the world!

Find out all the info you need and sign up through the link below:

–>> https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/

Can’t wait to see you there!

–Forest and the FVT Team

Kettlebell Murph – Memorial Day Workout

Every Memorial Day, we take a moment to remember the brave souls who’ve given their lives while serving in the US military.

One unique way people mark this day is by doing a special workout known as the “Murph”. This workout became famous thanks to the CrossFit community, which often creates exercises to honor fallen heroes. These are known as the Hero’s Workout of the Day.

A man named Michael Murphy, who was a Navy Lieutenant, is the reason behind the “Murph”. Tragically, he was killed in action in Afghanistan on June 28, 2005. The workout we know today was actually his favorite, and he used to call it “Body Armor”. That’s why you often see people doing it with a 20 lb vest or body armor.

If you’ve ever seen the movie “Lone Survivor” or read the book it’s based on, then you know about Michael Murphy. This workout is now done across the US on Memorial Day, both to raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to pay respect to all those who’ve served and sacrificed.

The regular “Murph” workout goes like this:

For time:
Run a mile
Do 100 Pull-Ups
Do 200 Push-Ups
Do 300 Air Squats
Run another mile
*Do all of these with a 20 lb Vest or Body Armor

You can break up the pull-ups, push-ups, and air squats into smaller sets if you like.

Many people like to do 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

If you’re a kettlebell fan, here’s a version of the Murph you can do:

For time:

Run a mile
Do 100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
Do 200 Push-Ups
Do 300 Air Squats
Run another mile

And if you’re new to this or want a simpler version, here’s one:

Run 1/2 a mile
Do 50 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
Do 100 push-ups (modify to knees / by elevating hands if needed)
Do 150 squats
Run 1/2 a mile

The most important thing here is to remember and honor those who gave everything for our country while doing the workout.

Take the “Murph” Challenge.

Have a thoughtful Memorial Day.

Forest Vance
ForestVanceTraining.com

PS – the FVT Summer Boot Camp workout series, starts Saturday June 3 – sign up here, just 5 spots remain: https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/

Happy Hump Day

We’re halfway through the week!

Grab that kettlebell and let’s power through to the weekend.

Time to get moving! ???

-Forest and the FVT Team – ForestVanceTraining.com

PS – Need some motivation and accountability to get back into a regular routine? Shoot a reply to this message saying “JUMP START” and discover how you can jump on board with our summer program!

BRO MEALS – Healthy Air-Fried Potatoes

*If you like this healthy air fried potatoes recipe, I will give you a copy of my BRO MEALS ebook FREE that’s got a bunch more – just sign up for our Saturday Boot Camp camp series: https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/ email me the receipt to fvtcustomer service at gmail.com  – and we’ll send you the bonus.

One of the strategies that I use to stay in shape and be able to eat healthy on an on-going basis is recipes that taste good, that are reasonably healthy, and that I actually like to eat! 

One of my favorites is air fried potatoes. Try this recipe:

BRO MEALS – Healthy Air Fried Potatoes

Ingredients:

  • 2 large russet potatoes
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Preparation: Wash the potatoes thoroughly and pat them dry. Cut them into 1/2-inch thick fries or wedges. IF TIME – Soak them in cold water for about 30 minutes to remove excess starch, then drain and pat dry (this step is not required, but does make them more crispy!).
  2. Seasoning: In a large bowl, mix the olive oil, salt, and pepper. Toss the potato fries in this mixture until they’re evenly coated.
  3. Cooking: Preheat your air fryer to 380°F. Spread the potato fries in a single layer in the fryer basket, leaving a bit of space between them for air circulation. 
  4. Frying: Cook the potatoes for about 12-15 minutes, then shake the basket or turn the fries to ensure even cooking. Continue to cook for another 10-15 minutes, or until the fries are crispy and golden brown.
  5. Serve: Enjoy your healthy, delicious, air-fried potatoes!

If you liked this healthy air fried potatoes recipe, I will give you a copy of my BRO MEALS ebook FREE that’s got a bunch more – just sign up for our Saturday Boot Camp camp series: https://forestvance.lpages.co/summer-boot-camp-workout-series-2023/ email me the receipt to fvtcustomer service at gmail.com  – and we’ll send you the bonus. 

Cheers! 

– Forest and the FVT Team ForestVanceTraining.com