How to Order a Healthy and Low-Calorie Meal at Chipotle

If you’re a fan of Chipotle, but worried about the calorie count, don’t worry – there are plenty of ways to order a healthy and low-calorie meal! Here are some tips to help you make a healthier choice next time you visit:

*In our upcoming upcoming 28-day Drop a Size Challenge, we help you map out a plan specific to YOU so that you can reach your nutrition goals quickly and easily, and still do things like eat at Chipolte! Reply directly to this email to learn more.

  1. Choose your base carefully: Instead of going for the traditional white rice, try brown rice or the healthier option of lettuce or mixed greens. They are lower in calories and provide more nutrients and fiber.
  2. Opt for lean proteins: While Chipotle’s meats are delicious, they can be high in fat and calories. Instead, choose the leaner options like grilled chicken or tofu.
  3. Load up on veggies: Vegetables are high in nutrients and low in calories, so pile them on!  Adding these will increase the fiber, vitamins and minerals of your meal, without adding too many calories.
  4. Watch your toppings: Sour cream and cheese can be high in fat and calories. If you must have cheese, opt for a small serving of cheese. Salsas and hot sauces are great options to add flavor to your food without the extra calories.
  5. Skip the chips: While it may be tempting to indulge in a side of chips, it’s best to skip them altogether. They are high in calories and provide little nutritional value.

Remember, just because you’re eating out doesn’t mean you have to compromise on your health goals. By making a few simple swaps and being mindful of your choices, you can enjoy a delicious and healthy meal at Chipotle. Happy eating!

– Forest and the FVT Team

PS – In our upcoming upcoming 28-day Drop a Size Challenge, we help you map out a plan specific to YOU so that you can reach your nutrition goals quickly and easily, and still do things like eat at Chipolte! Reply directly to this email to learn more – we’re down to our last few spots in the month of April.

Mindful Eating Workshop April 28th – In-Person or Zoom Option – Sign Up Now

I’m excited to announce that Leah Morgan, owner of Core Balance Yoga Center and KCYTT trainer, and I will be partnering to host a Mindful Eating Workshop!

***The link below will take you to the FB event page. Get more details and RSVP there; then click the “Tickets” button to sign up, pay, and officially reserve your spot:

–>> Mindful Eating Workshop April 28th – In-Person or Zoom Option, Sign Up Now

This special event is for anyone who is looking to mend their relationship with food to experience true healing, joy, and liberation.

The workshop is two hours long and attendees will be able to join in person from Kansas City or via Zoom with an internet connection.

We’ll be discussing:

— What mindful eating is and what it is not
— Principles of mindful eating, including paying attention, being present, and non-judgmental awareness
— The science behind mindful eating and how it can help with weight management and overall health
— Various mindful eating techniques, such as mindful breathing, body awareness, and food appreciation
— How to tune in to hunger and fullness cues to avoid overeating
— How emotions can affect eating behavior
— Techniques for identifying emotional triggers and developing healthier coping mechanisms
— Practical tips for incorporating mindful eating into daily life
— Setting of mindful eating goals and discusing strategies for staying on track
— Resources for additional support and guidance
— Opportunity for feedback and questions

We are planning this exclusive two-hour event for the afternoon / evening of April 28th, 2023, 6-8pm CST. Attendees will be able to join in person from Kansas City or via Zoom with an internet connection.

Click the link below to reserve your spot now:

***The link below will take you to the FB event page. Get more details and RSVP there; then click the “Tickets” button to sign up, pay, and officially reserve your spot:

–>> Mindful Eating Workshop April 28th – In-Person or Zoom Option, Sign Up Now

Questions? Reply to this email and let me know.

Look forward to seeing you there! –

– Forest Vance
ForestVanceTraining.com
LeesSummitPersonalTrainer.com
KettlebellBasics.net

The Importance of Mindful Eating for Men and Women Over 40

As we age, our metabolism slows down, and our bodies become less efficient at burning calories. This makes it more challenging to maintain a healthy weight and stay in shape. However, one simple habit that can help both men and women over 40 is mindful eating.

*** I’m excited to announce that Leah Morgan, owner of Core Balance Yoga Center and KCYTT trainer, and I will be partnering to host a Mindful Eating Workshop! This special event is for anyone who is looking to mend their relationship with food to experience true healing, joy, and liberation. If you are interested, please reply with the words “MINDFUL EATING” and you will be added to a list of potential participants. ***

Mindful eating is the practice of paying attention to the food we eat, how much we eat, and how it affects our body and mind. It’s about being present and fully engaged in the eating experience, without distractions like TV, phone, or work. When we eat mindfully, we become more aware of our hunger and satiety signals, and we can make better food choices based on our nutritional needs and preferences.
Here are some reasons why mindful eating is crucial for men and women over 40:

  1. Promotes better digestion: Mindful eating helps our body to digest food properly by stimulating the parasympathetic nervous system, which is responsible for rest and digestion. When we eat mindfully, we chew our food more slowly and thoroughly, allowing our digestive enzymes to work more efficiently.
  2. Reduces overeating: Overeating is a common problem for many people over 40, leading to weight gain, bloating, and other health issues. Mindful eating helps us to tune in to our body’s hunger and fullness signals, so we can avoid overeating and feel satisfied with smaller portions.
  3. Enhances food enjoyment: Eating should be a pleasurable experience, not a chore. Mindful eating encourages us to savor the flavors, textures, and aromas of our food, and to appreciate the sensory experience of eating. This can help us to enjoy our food more and reduce the tendency to overeat or indulge in unhealthy snacks.

In conclusion, mindful eating is a simple but powerful tool that can help both men and women over 40 to maintain a healthy weight, improve digestion, and enhance their overall relationship with food.

I’m excited to announce that Leah Morgan, owner of Core Balance Yoga Center and KCYTT trainer, and I will be partnering to host a Mindful Eating Workshop! This special event is for anyone who is looking to mend their relationship with food to experience true healing, joy, and liberation. If you are interested, please reply with the words “MINDFUL EATING” and you will be added to a list of potential participants.

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVanceTraining.com
LeesSummitPersonalTrainer.com
KettlebellBasics.net

Mindful Eating Workshop – Early Bird / Interest List Sign Up:

I’m excited to announce that Leah Morgan, owner of Core Balance Yoga Center and KCYTT trainer, and I will be partnering to host a Mindful Eating Workshop!

This special event is for anyone who is looking to mend their relationship with food to experience true healing, joy, and liberation.

If you are interested, please reply with the words “MINDFUL EATING” and you will be added to a list of potential participants.

The workshop is two hours long and attendees will be able to join in person from Kansas City or via Zoom with an internet connection.

We’ll be discussing:

— What mindful eating is and what it is not
— Principles of mindful eating, including paying attention, being present, and non-judgmental awareness
— The science behind mindful eating and how it can help with weight management and overall health
— Various mindful eating techniques, such as mindful breathing, body awareness, and food appreciation
— How to tune in to hunger and fullness cues to avoid overeating
— How emotions can affect eating behavior
— Techniques for identifying emotional triggers and developing healthier coping mechanisms
— Practical tips for incorporating mindful eating into daily life
— Setting of mindful eating goals and discusing strategies for staying on track
— Resources for additional support and guidance
— Opportunity for feedback and questions

We are planning this exclusive two-hour event for the afternoon / evening of April 28th, 2023. Attendees will be able to join in person from Kansas City or via Zoom with an internet connection.
There will also be a recording for all participants that you’ll be able to watch / review at any time.

Would you be willing to attend?

If you are interested, please reply with the words “MINDFUL EATING” and you will be added to a list of potential participants.

We need a minimum number of guests in order to secure the event – so don’t miss out on this great opportunity!

– Forest Vance
ForestVanceTraining.com
LeesSummitPersonalTrainer.com
KettlebellBasics.net

Is HIIT Good for Over-40’s?

I am returning this morning from a weekend kettlebell certification led by master RKC instructor Dan John in Hoboken, NJ.

It was a bit of a trek to the east coast from Kansas City, but WOW… even though I’ve been involved in the kettlebell comunity for almost 15 years and have attended / assisted at / led dozens of events in that time, this one did not disapoint!… so many amazing take-aways to help you all get better results!

One big take-away – that applys to kettlebell training, but also training in general for our client base – is the idea that though HIIT-style training is popular, in large doses, it’s actually probably NOT the best approach for over-40s.

It feels productive to get your heart rate up and sweat for a full 45-minute workout, I get it. But at the same time, those type of workouts stop being effective around age 35 for most people. What we really need more of to reach our fat loss goals is:

– intelligent strength work
– mobility / flexibility / better movement
– cardio to train our heart, but probably at a big lower intensity for the bulk of the time
– focused nutrition

I’ll share more take-aways in the weeks and months ahead, but that’s a big one for now.

If you want our help to reach your fitness goals in the smartest, safest, fastest way possible, reply to this post and shoot us a message, because our 28-day Drop a Size Challenge is open now for registration and it’s the perfect way for you to jump start AND try our program, all at the same time.

Cheers! –

– Forest and the FVT Team