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:
*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:
Preheat your oven to 375°F (190°C) and grease a baking dish.
Blend the oatmeal in a blender or food processor until it forms a fine flour.
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.
Slice the bananas into thin rounds and fold them into the batter, followed by half of the blueberries.
Pour the batter into the prepared baking dish, making sure to spread it out evenly.
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.
Let the pancake bake cool slightly before topping it with the remaining Greek yogurt and blueberries.
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!
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:
2 slices of whole grain bread
3 ounces of lean turkey breast
1 tablespoon of low-fat mayonnaise
1 large lettuce leaf
2 tomato slices
Instructions:
Spread the low-fat mayonnaise evenly over one side of each bread slice.
Layer the turkey, lettuce, and tomato on one bread slice.
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
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.
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.
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:
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.
*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 🙂
