Bring-a-Buddy Month @ FVT?

Happy July!

Hope your summer is going awesome.

We have so many opportunities to bring a friend at FVT right now, it’s like Bring a Buddy month! 😉

1 – 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!

See the Facebook event with all the details here -> https://fb.me/e/3IEhUrOON

Fill out your info to RSVP here -> https://forestvance.wufoo.com/forms/mzdxe1y1dyexdi

2 – Double Referral Bonus – through August 31st

When you get a friend, family member, or co-worker to sign up for one of our regular, on-going training programs at FVT, you get a $50 credit towards next month’s dues.

But guess what:

We’re upping the ante this summer!

We’re giving you $100 – DOUBLE our regular referral bonus – for any friend, family member, or co-worker you refer to sign up for one of our regular, on-going training programs at FVT between now and August 31st, 2023.

Here is a special link you can forward to get more info on our 3-session PT jump start – the perfect way for new folks to give our program a try:

–>> 3-session PT Jump Start at FVT

THANK YOU for helping to spread the word.

We ❤️ Referrals at FVT!!

-Forest and the FVT Team at ForestVanceTraining.com

BRO MEALS – Baked Protein Pancakes

*Like this healthy recipe? Reply to this message with the words “BRO MEALS” and I’ll send you 10 more!

Most Sundays, I make pancakes for my family.

Yesterday, I was tired, and didn’t feel like sitting there for 30 minutes flipping pancakes over the griddle.

Plus, I seem to always end up burning at least a few because I’m distracted by making an omelette at the same time or whatever else!

However, I knew if I skipped our Sunday morning pancake tradition, I would never hear the end of it.

So I did a little research, and it turns out – you can bake your pancakes!

Who knew!?!

I tried it with my protein pancakes recipe, and it was a hit.

See the full recipe below – and if you enjoy, reply to this message with the words “BRO MEALS” and I’ll send you 10 more healthy recipes like it!

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Baked Protein Pancakes:

Ingredients:

  • 2 cups of oatmeal
  • 1 cup of egg whites
  • 1/2 cup of skim milk
  • 1 cup of Greek yogurt
  • 1 teaspoon of cinnamon
  • 1 teaspoon of vanilla extract
  • 1 cup of blueberries
  • 2 ripe bananas

Instructions:

  1. Preheat your oven to 375°F (190°C) and grease a baking dish.
  2. Blend the oatmeal in a blender or food processor until it forms a fine flour.
  3. In a large bowl, combine the oat flour, egg whites, skim milk, half of the Greek yogurt, cinnamon, and vanilla extract. Mix until everything is well incorporated.
  4. Slice the bananas into thin rounds and fold them into the batter, followed by half of the blueberries.
  5. Pour the batter into the prepared baking dish, making sure to spread it out evenly.
  6. Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and a toothpick inserted in the middle comes out clean.
  7. Let the pancake bake cool slightly before topping it with the remaining Greek yogurt and blueberries.
  8. Cut into slices and serve.

Nutrition Information (Per Serving, assumes 6 servings):

  • Calories: ~280
  • Protein: ~18g
  • Carbohydrates: ~42g
  • Fat: ~4g

Enjoy your healthy and delicious Baked Protein Pancakes!

-Forest and the FVT Team at ForestVanceTraining.com

PS – 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!

See the Facebook event with all the details here -> https://fb.me/e/3IEhUrOON

Fill out your info to RSVP here -> https://forestvance.wufoo.com/forms/mzdxe1y1dyexdi

YOU are invited! Come and join us! Look forward to seeing you there!

Congrats Jeff! 🎉

Congratulations to Jeff as our new Operations Manager at FVT Sacramento!

Jeff will oversee operational activities at our Sacramento studio location.

Learn more about Jeff and the rest of the FVT Team at this link: https://www.forestvancetraining.com/about-us

Jeff is also actively coaching and taking on new clients – contact us today to reserve your spot with Jeff before his schedule fills!

-Forest and the FVT Team

Summer BBQ + Bring a Buddy – Saturday 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!

See the Facebook event with all the details here -> https://fb.me/e/3IEhUrOON

Fill out your info to RSVP here -> https://forestvance.wufoo.com/forms/mzdxe1y1dyexdi

YOU are invited! Come and join us! Look forward to seeing you there!

-Forest and the FVT Team – ForestVanceTraining.com

BRO MEALS – Simple & Healthy Turkey Sandwich

BRO MEALS are the best way to get lean, fast.

Why?

Because they are predictable, easy to make, repeated frequently, easy to follow – and get RESULTS!

The classic turkey sandwich is one of my go-tos, and it should be one of yours too. It is a solid standby that’s also easy to make and pack and take anywhere. No excuses!

If you want help not only with recipe ideas but actual guidance and coaching in your nutrition and weight loss journey, reply back to this post with the word “CHALLENGE” and we’ll tell you about our new 10-day nutrition and fitness Challenge.

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Simple & Healthy Turkey Sandwich

Ingredients:

  1. 2 slices of whole grain bread
  2. 3 ounces of lean turkey breast
  3. 1 tablespoon of low-fat mayonnaise
  4. 1 large lettuce leaf
  5. 2 tomato slices

Instructions:

  1. Spread the low-fat mayonnaise evenly over one side of each bread slice.
  2. Layer the turkey, lettuce, and tomato on one bread slice.
  3. Top with the second bread slice, mayonnaise side down.

Nutritional Breakdown:

  • Calories: 240
  • Protein: 22g
  • Fat: 4g
  • Carbohydrates: 28g

Please note that the nutritional breakdown may vary based on the specific brands of the ingredients used.

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I hope you liked this simple and healthy BRO MEALS turkey sandwich recipe.

If you want help not only with recipe ideas but actual guidance and coaching in your nutrition and weight loss journey, reply back to this post with the word “CHALLENGE” and we’ll tell you about our new 10-day nutrition and fitness Challenge!

-Forest and the FVT Team @ ForestVanceTraining.com

Independence Day Kettlebell Workout – Take on the “247” Challenge

Happy 4th of July!

Today’s kettlebell workout is named for July 4th, 2023, the 247th anniversary of the independence of the United States of America.

Give this one a try before the festivities – and if you like it, click here to try our strength-driven fat loss personal training program specifically designed for men and women aged 40 and up -> https://forestvance.wufoo.com/forms/mko7zxj1v0e4d4

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4th of July Kettlebell Workout – The “247” Challenge

PART 1 – Do three rounds of the circuit below for time:

– 5 one arm KB press per side (8k/12k women – 16k/20k men)
– 8 KB suitcase lunge per side (8k/12k women – 16k/20k men)
– 12 one arm KB row per side (8k/12k women – 16k/20k men)
– 10 burpees

PART 2 – After resting for a minute or two, finish the workout with 67 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.

When and How to Cut Carbs for Optimal Fat Loss

When and How to Cut Carbs for Optimal Fat Loss

(from week 9 of the – “12 in 12 – KB Transformation Challenge”)

*Want individualized help with your nutrition planning? Click the link below to try our program! –>> FVT Personal Training – Test Drive Our Program

Over the first 8 weeks of the 12 in 12 Challenge, we’ve covered a lot of ground!

We’ve gone into depth on:

  • Calories
  • Protein
  • Fat
  • Carbs
  • Meal planning
  • Meal prepping
  • Easy, healthy recipes
  • Healthy eating tricks, tips, and hacks

In the last 4 weeks, we’re going to go into some advanced strategies – things like carb cycling, intermittent fasting, reverse dieting, and more.

There is a REASON we’re going into the “advanced” stuff NOW, and not at the beginning of the Challenge!

The foundations of long-term, regular healthy eating are what we covered in the first eight weeks.

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CUTTING CARBS

For your final month or so of the Challenge, I want you to drop your carbs. Start with cutting by .25 grams per pound per day. That should get your weight moving downwards again. 

Each time you plateau, you’re going to do this again, until we hit .5 grams of carbs per pound of bodyweight per day. 

EXAMPLE – I currently weigh around 230. If I was cutting, I’d start at around 2700 calories per day, 40% of those coming from carbs, or around 270 grams.

2700 kcals – SAMPLE DAY

BREAKFAST – 1 cup oats dry + 2 eggs + 3 egg whites

SNACK – protein bar + apple

LUNCH – 1 cup rice cooked + 5 oz ground turkey + mixed greens salad + Italian dresing

SNACK – greek yogurt + banana + 25 almonds

DINNER – 1.5 potatoes + 5 oz lean beef + 1 cup broccoli

Once my weight plateaued, I’d cut .25 grams of carbs per pound of bodyweight per day – or 58 grams of carbs per day. I’d probably do this by just chopping out starch from my last meal of the day:


2500 kcals – SAMPLE DAY


BREAKFAST – 1 cup oats dry + 2 eggs + 3 egg whitesS

NACK – protein bar + apple

LUNCH – 1 cup rice cooked + 5 oz ground turkey + mixed greens salad + Italian dresing

SNACK – greek yogurt + banana + 25 almonds

DINNER – 5 oz lean beef + 1 cup broccoli


I’d hold here until my weight plateaued again, and then I’d cut .25 grams of carbs per pound of bodyweight per day AGAIN. I’d probably do that by chopping out starch from second meal of the day. 


2300 kcals – SAMPLE DAY


BREAKFAST – 1 cup oats dry + 2 eggs + 3 egg whites

SNACK – protein bar + apple

LUNCH – 5 oz ground turkey + mixed greens salad + Italian dresing

SNACK – greek yogurt + 25 almonds

DINNER – 5 oz lean beef + 1 cup broccoli

I’d hold here until my weight plateaued again, and then I would chop my carbs again:


2100 kcals – SAMPLE DAY


BREAKFAST – 2 eggs + 3 egg whites + 2 cups spinach

SNACK – protein bar + apple

LUNCH – 5 oz ground turkey + mixed greens salad + Italian dresing

SNACK – greek yogurt + 25 almonds

DINNER – 5 oz lean beef + 1 cup broccoli


At this point, we’d also add in a high-carb day once per week…

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Hopefully that gives you a big picture overview of when and how to cut your carbs for optimum fat loss!

If you are looking for individualized help with your nutrition planning, click the link below to try our program —>> FVT Personal Training – Test Drive Our Program

– Forest and the FVT Team
ForestVanceTraining.com

BRO MEALS – Scrambled Eggs and Egg Whites Veggie Omelette

*If you like today’s healthy, high-protein, easy-to-make recipe, reply to this message and let us know! We’re working on a BRO MEALS cookbook, but I want to make sure it’s worth putting together 🙂

Thanks!

–Forest and the FVT Team

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BRO MEALS – Scrambled Eggs and Egg Whites Veggie Omelette

Ingredients:

  1. 2 large eggs
  2. 2 large egg whites
  3. 1/4 cup diced bell pepper
  4. 1/4 cup diced onions
  5. Salt and pepper to taste
  6. 1 tsp olive oil

Steps:

  1. Crack 2 eggs into a bowl. Separate the yolk from 2 more eggs, and add only the whites to the bowl.
  2. Use a fork or a whisk to beat the eggs and egg whites together until they are mixed well.
  3. Add the diced bell pepper and onions to the eggs. Also, add a little bit of salt and pepper. Stir everything together.
  4. Heat a frying pan over medium heat. Add 1 tsp of olive oil to the pan.
  5. Pour the egg and vegetable mixture into the pan.
  6. Cook until the eggs are set, about 3-4 minutes. You can stir occasionally to scramble the eggs.
  7. Once the eggs are cooked to your liking, turn off the stove and carefully move your omelette onto a plate.

Nutritional Breakdown (approximate):

  • Calories: 210
  • Protein: 20g
  • Carbohydrates: 6g
  • Fats: 12g