Can You Out-Train A Bad Diet? The Answer Might Surprise You

The notion that you can out-train a bad diet is a popular one.

After all, if you are putting in the hard work at the gym, you should be able to enjoy the occasional cheat meal, right?

Well – the answer to the question of “Can You Out-Train A Bad Diet?” is probably no.

One of the biggest reasons is because it is extremely difficult to “burn off” extra calories consumed!

Here’s a recent example from last weekend:

**Our PT Jump Start program includes a personalized nutrition strategy session where we will help you come up with a customized meal plan to help you reach your goals. Click the link and fill out the form below to learn more:

-> Personal Training Jump Start at FVT – Includes Personalized Nutrition Strategy Session

On Friday, I had dinner at Chipotle. I ordered a chicken burrito bowl and chips. I also had a non-alcoholic beer with it.

Total calories: 1201
Carbs: 160 grams
Protein: 59 grams
Fat: 36 grams

Then, on Saturday morning, I went out and rucked / ran for two hours, covering about 10 miles with around 15 or 20 pounds in my backpack.

Total calories burned: 1331

It took me about 15 minutes to eat that dinner, and while I enjoyed it, it took me almost TWO HOURS of sustained, decent intensity cardio to burn it off!!

You can’t out-train a bad diet unless you’re practising like this every day.

When I was in NFL training camp, we had to practice five to six hours every day in the heat and humidity of Wisconsin summers – yes, in that situation, I ate as much as possible and I was still losing weight.

But for 99% of the population who have a regular daily activity, out-training a bad diet just isn’t going to cut it.

The bottom line is, if you actually want to see results from your fitness journey, you need to start paying attention to your diet.

-Forest and the FVT Team
ForestVanceTraining.com

PS – Our PT Jump Start program includes a personalized nutrition strategy session where we will help you come up with a customized meal plan to help you reach your goals. Click the link and fill out the form below to learn more:

-> Personal Training Jump Start at FVT – Includes Personalized Nutrition Strategy Session

Kettlebells for Abs – “Royal Flush”

Kettlebells for Abs – “Royal Flush”

Do 3 rounds of the following:

5 One Arm KB Swings (right)
5 One Arm KB Swings (left)
10 Mountain Climbers (per side)
5 KB Cleans (right)
5 KB Cleans (left)
High Plank with 10 Shoulder Taps (per side)
5 KB Snatches (right)
5 KB Snatches (left)

Want some personal instruction on how to use kettlebells safely and effectively?

Click the link and enter your info below to try our program:-> https://forestvance.wufoo.com/forms/mko7zxj1v0e4d4/

Look forward to connecting soon! –

-Forest and the FVT Team at ForestVanceTraining.com

3 Reasons to Work Out With a Friend

In honor of our upcoming Bring-a-Buddy month at FVT, here are 3 Reasons to Work Out With a Friend:

3 Reasons to Work Out With a Friend

1. You’ll feel more motivated. You and your friend can push each other to work harder and get better results. A little healthy competition never hurt anyone.

2. You can be more adventurous. It’s easier to try new things with a buddy. You may just find an activity you love that feels more like fun and less like a workout.

3. You can be more consistent. When someone else is counting on you to show up, you won’t want to let them down.

Have a friend, family member, or co-worker who you’d like to bring to a workout at FVT? Respond to this message with the word “BUDDY” and we’ll add them to the list!

– Forest and the FVT Team at ForestVanceTraining.com

3-session PT Jump Start

We are looking for a few more people to try our 3-session PT Jump Start program!

Here’s what you get:

— A simple, easy-to-follow nutrition plan, AND the accountability you need to stick to it

— Personal sessions designed to build strength, cardio conditioning, and more

— Expert coaches to help you set attainable goals and stay on track

— A clean, welcoming facility where you’ll feel at home

— Friendly members who will help encourage you and push you towards your goals

Send us a message or comment below to learn more!

– Forest Vance and the FVT Team

1 Trick for Reducing Kettlebell Lower Back Pain

One of the main complaints from kettlebell users is back pain.

While there are many potential causes, one of the most frequent is incorrect form – specifically, swinging the kettlebell too low to the ground.

To fix this, keep the kettlebell close to your body as it swings back. The movement is similar to hike passing a football. Another excellent tip is to imagine throwing the KB through your stomach, and then getting the hips out of the way at the last minute.

We also have a “kettlebell quick start” personal training package at FVT that may interest you if you found this tip helpful – reply to this message with the word “KETTLEBELL” to learn more.

To your success

-Forest and the FVT Team at ForestVanceTraining.com

You’re invited to our Open House event at FVT on Wednesday, Oct 5th @ 7pm!

You’re invited to our Open House event at FVT on Wednesday, Oct 5th @ 7pm!

This is a great opportunity to come in and see our studio, as well as take advantage of several FREE services we’ll be offering, like free fitness scorecard assessments, free body comp assessments, a free kettlebell technique clinic, and more!

Prospective new clients and existing clients are both welcome.

Learn more and RSVP at the link here ->  https://www.facebook.com/events/1488237908263965

30-Second Movement / Injury Risk Test (pic)

Would you be interested in a 30-second movement test that can help you see how you’re currently moving, as well as assess your current risk for injury?

We’ll be doing the Overhead Squat Assessment (OHSA) Test FREE as part of our Open House event on Wednesday, October 5th. More info and RSVP at the link below:

-> https://www.facebook.com/events/1488237908263965

The overhead squat movement assessment test is used to quickly assess a person’s:

– Dynamic flexibility
– Core strength
– Balance
– Overall neuromusular control

The person doing the test squats down while raising their arms overhead. They are scored on compensations that can happen in the feet, knees, hips, torso, arms, and head.

As coaches, we do NOT diagnose specific issues or injuries with this – the goal is to help a client mitigate risk.

The main end goal is improved movement and hopefully a reduction in injury risk over time!

Typically at FVT, we charge for the OHSA test, but we’re doing it FREE as part of our Open House event on Wednesday, October 5th. More info and RSVP at the link below:

-> https://www.facebook.com/events/1488237908263965/

Hope to see ‘ya there! –

– Forest and the FVT Team

Kettlebell Mobility Workout: How To Get Rid Of An Aching Body

For many people, the kettlebell is a great way to get a workout in. But what about when your body is aching and you need to stretch? This is where the kettlebell mobility workout comes in. This type of workout is designed to help you stretch and loosen up your muscles, as well as improve your range of motion!

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Kettlebell Mobility Workout: How To Get Rid Of An Aching Body

Set your timer for 30 seconds of work followed by 15 seconds of rest. Do as many reps as you can of the first move in 30 seconds. Rest for 15seconds. Do as many reps as you can of the second move in 30 seconds. Rest for 15 seconds. Repeat for all exercises in the sequence. Rest for 60 secondsafter completing the last exercise in the sequence; repeat three more times for a total of four rounds:

– Single Arm KB Swings (15 seconds per side)

– Downward Dog Toe Taps

– Alternating Reverse KB Tactical Lunges

– Reverse Snow angels

– X Jacks

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If you’re feeling achy and need a workout that will stretch and strengthen you, give this kettlebell mobility workout a try. You’ll feel better in no time!

If you liked this workout, be sure to come to our upcoming Open House on Wednesday, October 5th – we’ll have a FREE kettlebell mini-workshop station where you can learn some of the basics of safe and effective KB training! Here is the link: https://www.facebook.com/events/1488237908263965

– Forest and the FVT Team