looking for 9

We are looking for 9 Sacramento women and men over 40 in the month of February to try our new 21-day “Spring Sprint” – Personal Training Jump Start!

If you:

  • Have fat to lose
  • Struggle with diet
  • Struggle to stay consistent with exercise
  • Have tweaks / injuries to work around
  • Want to improve energy
  • Want to improve confidence
  • Want to improve your health markers
  • Are ready to join a program that actually WORKS

Reply to this message with the words “SPRING SPRINT”, and we’ll send you all the details .

-Forest and the FVT Team @ ForestVanceTraining.com

PS – This program includes the personal training workouts at our 1530 X Street – Sacramento studio, the meal plans, and the motivation / accountability you need to succeed!

PPS – This is a personal training program, which means we’ll be working with you closely for the full 21 days… it costs more than access to your typical do-it-yourself gym, but less than a few sessions with your typical health club personal trainer 🙂

20-min Home Bodyweight Workout

Just getting back into a workout routine? Try this 20-min bodyweight-only, zero-equipment-required workout you can do at home!

Also be sure to check out my new Bodyweight Beast Building program, it’s new and updated for 2022 and on sale this week: https://forestvance.lpages.co/bodyweight-beast-2022/

-Forest Vance, ForestVanceTraining.com

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20-min Home Bodyweight Workout

Get as many rounds as you can in 20 minutes of:

— 50 Seal Jacks
— 8 Side Plank w/ Hip Lift (per side)
— 15 Total Body Extensions
— 12 Plank Jacks
— 10 Alternating Reverse Lunges (per side)
— 8 Burpees

Change your eating mindset

Life is tough. 

Life is busy!

Sometimes it feels like it requires so much from us, something as simple as keeping on top of our own health can seem like the toughest task in the world.

However, I would argue that the idea that structure with your nutrition is difficult is actually WRONG! It’s not your fault. You’ve just never learned how to do it right.

Take today’s recipe for example, my easy Chicken Burrito Bowl. You can take the same amount of time you normally do to cook dinner… make double or triple or quadruple the normal amount… and have something like this prepared and pre-portioned out for the next couple / few days:

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Chicken Burrito Bowl

5 oz chicken thigh
1/2 cup black beans
1/2 cup brown rice
2 tbsp guac
2 tbsp pico de gallo

555 kcals
51 grams protein
46 grams carbs
18 grams fat

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Without proper nutrition, you are NOT going to get the desired results from your workouts. That’s why we make teaching you simple, effective, and sustainable nutrition strategies a big part of all our programs at FVT. Learn more and try our program today at https://forestvancetraining.com

– Forest and the FVT Team

High Protein Pizza!

I believe that one of the KEYS to reaching a healthy body fat percentage and being able to maintain it for the long term is finding healthy meals and recipes that you actually enjoy.

This High Protein Pizza is a perfect example:

High Protein Pizza

1 lavash flatbread
1/4 cup pizza sauce
1/2 cup skim mozzarella
4 oz chicken breast
1/2 cup spinach
1/2 cup green pepper
1/4 cup onions
1/4 cup mushrooms

535 kcals
53 grams protein
47 grams carbs
17 grams fat 

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A bland, tasteless diet is bound to fail. Learn how to cook healthy meals and your life will be forever changed!

If you want help learning how to do this, it’s all part of our program. Click the link in my bio to contact us and learn how to give it a try today: https://www.forestvancetraining.com/contact

– Forest and the FVT Team

Big Salad 2.0

Who doesn’t love a big salad!?!

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

– Forest and the FVT Team

How to Lose Twice As Much Weight, Backed By Science

Today I wanted to talk to you about a study I recently came across (I’ll link it up at the bottom of this article if you want to check it out).

I came across this one putting together our upcoming “12 in 12” KB Transformation Challenge.

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:

-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

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:

-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

PPS – Here’s a link to the research referenced in today’s article: https://www.ncbi.nlm.nih.gov/pubmed/18617080