Here’s a new, “2.0” version of this favorite healthy recipe:
Big Salad 2.0
2 cups lettuce
2 oz turkey
1 oz Swiss cheese
1 cup black beans
1 small cucumber
1 medium tomato
2 tbsp olive oil + vinegar based dressing
487 kcals
38 grams protein
50 grams carbs
15 grams fat
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One of the keys in being able to sustainably make healthy food choices is to have a solid repertoire of meals that you can cook and eat and actually like! If you want help learning how to do this, it’s all part of our program. Click here to contact us and learn how to give it a try today: https://www.forestvancetraining.com/contact
In the study, they had participants attend a weekly group session (just like we’re going to do in the 12 in 12) where they did things like encourage calorie restriction and moderate intensity physical activity so that they could lose weight.
Guess what one thing the participants did that lost twice as much weight as the rest of the participants who didn’t?
They kept a food log!
This is really not surprising. Keeping a food record is so critical because it can help you understand your eating habits, your patterns.. it gives us actual data we can look at and then help to improve if we’re not getting the results that we want.. and so much more.
Now in the KB 12 in 12, I’m not gonna force you to do anything, that’s not really how I roll 😉 I’m just gonna give you suggestions… they’re gonna help you get the best results… and the more the suggestions of mine that you take, the better results that you’re going to get! 🙂
The 12 in 12 Challenge officially starts tomorrow, January 4th, so if you want to sign up, you still have time, but you got to do it now. Here’s the the link for details and to officially register:
And to sum up, if you want to lose twice as much weight in the same amount of time, keep a food record. It’s backed by science!
-Forest Vance Master of Science, Human Movement Certified Fitness Nutrition Coach ForestVanceTraining.com
PS – Another really interesting thing about this piece of research is that participants on average lost a substantial amount of weight, but they were not perfect!
On average:
— They attended 72% of the group sessions — They reported 117 minutes of moderate intensity physical activity a week — They kept an average of 3.7 daily food records per week — They consumed 2.9 servings of fruits and vegetables per day on average
… and everybody still on average ending up losing around 15 pounds!
They DID however put in a solid, honest effort, and did their best.
If you can play full out and do that, I am going to help you get some tremendous results over the next 12 weeks. Details and sign up for the 12 in 12 Transformation Challenge at the link below:
I had a great Christmas. We have two little ones, it is SO fun to see how excited they get. It’s just a magical time! 🙂
Now as we roll into 2022, I’m gearing up for a BIG start to 2022. One thing I’m particularly excited about is the “12 in 12” Transformation program we are running that will help you lose up to 12 percent of your bodyweight in 12 weeks! It officially kicks off Tuesday, January 4th.
I know this is going to be a popular program that will likely fill fast. Here are the full details on what you get:
– Includes the complete meal plan that shows you exactly what to eat and when to eat it to get LASTING results – Includes the exact workout plan you need to get maximum results in minimum time – Includes FREE digital copy of my book, the CORE Kettlebell Challenge ($29 value) – Includes a full 12 weeks in my monthly KB Challenge program – detailed daily workouts plus coaching and accountability ($111 value) – Includes three new 45-minute bodyweight / kettlebell – based follow-along workouts delivered to you each week – just press “play” and I’ll coach you through your home-based workout, every step of the way ($720 value) – Weekly check in / coaching sessions specific to this Transformation program – held over Zoom Tuesdays at 12 pm PST – we’ll check in with your weekly stats, go over homework for the week, then have a chance to give YOU specific, individualized feedback on what you need to succeed (I’ll provide recordings of the talk / weekly homework part of these, so they are highly recommended, but NOT required for success) ($720 value) – Private FB group, specifically for 12 in 12 Challengers – you can post here any time to get specific, individualized feedback on what you need to succeed (this is VERY helpful for feedback, accountability, and more… but also NOT required to be able to participate)
Cost is about $16.50 per week, $199 for the full 12 week program. Reply to this message with the words “12 IN 12” to confirm all the details and reserve your spot today!
If you are thinking about your fitness goals for 2022, our “12 in 12” Transformation program that will help you lose up to 12 percent of your bodyweight in 12 weeks starts January 4th!
Reply to this message with the workouts “12 in 12”, and we’ll send you all the details.
This is EXACTLY what we’re going to focus on – starting week 1! – in our “12 in 12” Transformation program that will help you lose up to 12 percent of your bodyweight in 12 weeks.
(Reply to this message with the words “12 IN 12” for more details!)
See, if you tackle everything all at once, it’s easy to get overwhelmed.
But if you focus one goal goal per week, you’ll set yourself up for greater success.
For example, one week, you could make it a goal to get 150 minutes of activity.
The next week, you could make it a goal to cut back on added sugars.
Over time, when we start putting these habits together in a specific, strategic way, we see BIG TIME results, that last!
If you are interested in joining our “12 in 12” Transformation program that will help you lose up to 12 percent of your bodyweight in 12 weeks, we start January 4th. Reply to this message with the workouts “12 in 12”, and we’ll send you all the details.
We are running a 12 Week Transformation Program in the New Year!
We’re calling it “12 in 12”, because the #1 goal of the program is to help you lose 12 percent of your bodyweight in 12 weeks.
In this program, I am going to give you the exact workouts, nutrition, and lifestyle blueprint you need to lose 12 percent of your bodyweight in 12 weeks. We are also going to give you the accountability you need to help you stick to it, follow through, and get results.
We’ll all meet as a group in the first week of the program (January 3rd) to map out the plan, get our starting stats, etc. You’ll get your “marching orders” – the diet to follow, the workouts to do, etc – for that first week. Then, we’ll continue to meet as a group weekly for the next 12 weeks to build on your progress, help you progressively tighten up the diet, help you progressively ramp up the workouts, and to help you get MAXIMUM RESULTS!
Cost for the program will be about the same as we price our large group training ($16-$17 per session / weekly meeting). You’ll have the option to pay for the whole 12 weeks in one shot, or simply break it up into monthly payments / add it to your existing bill.
Reply to this message with the words “12 IN 12” to confirm all the details and reserve your spot today!
-Forest and the FVT Team
PS – Based on initial interest, I anticipate that this WILL sell out fast. If you want in, don’t drag your heels, sign up today!
We are looking at doing a “12 in 12” transformation program in the New Year. The #1 goal of this program would be to help you lose 12 percent of your bodyweight in 12 weeks.
Reply to this message with the words “12 IN 12” if you’re interested, and we’ll add you to the list!
Since I posted a message about the “12 IN 12” idea last week, we’ve been getting a LOT of questions about it. Questions like: “Sounds like a lot of weight loss in a short period of time, Forest! Is that healthy, or even possible?”
Losing 12% of your bodyweight in 12 weeks works out to 1% per week. I lost 23% of my bodyweight in about 7 months back in 2006 / 2007 (and have kept it off and even lost a bit more since!), so I can tell you first-hand that it is aggressive, will require focus and a good bit of diet and lifestyle change, but also very possible.
How to Lose 12% of Your Bodyweight in 12 Weeks
Let’s use the “average” female, who weighs 170.6 pounds, according to the Centers for Disease Control and Prevention (CDC). 12% of 170.6 is 20.47 pounds, which works out to 1.7 pounds per week.
Now, there are 3500 calories in a pound of bodyfat, so to lose 1.7 pounds per week, we need to create a 5950 calorie deficit per week, or 850 calories per day.
We start by cutting out the extra junk and sweets, monitoring / reducing portions, etc. Basic, but POWERFUL, all most people need to see change. We also make sure you’re burning extra calories through regular workouts and increased movement throughout the day. Between these two things, typically we can easily get that one to two pounds of weight loss happening ASAP.
As the 12 weeks progress, we’ll likely need to increasingly tighten the diet and increase exercise to keep you losing weight. I don’t have enough space to get into details on what that looks like, because it’s going to be a little different for everyone… but know that we’ll be here to monitor and help and tweak your plan every step of the way, and give you the best chance of success!
That’s how you lose 12 percent of your bodyweight in 12 weeks.
We are looking at doing a “12 in 12” transformation program in the New Year. The #1 goal of this program would be to help you lose 12 percent of your bodyweight in 12 weeks.
Reply to this message with the words “12 IN 12” if you’re interested, and we’ll add you to the list.
