the “Couch Stretch”

Do you have tight hips?

Do you like to watch TV?

Great news: with the “Couch Stretch”, you can catch your favorite show AND improve your flexibility, all at the same time!

Give it a try, then sign up for our upcoming Online/Home-Based “Sport Yoga” Series (details at the bottom of this post):

the “Couch Stretch”

– Start by standing in front of a couch

– Put your back knee on the couch and keep your front leg on the ground

– Put your back foot up against the back of the couch

– Point the back toe

– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint

– With the butt squeezed, dril the front of the hip towards the ground

– Work on this daily for at least 60 seconds per side

-Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

– Forest Vance

Master of Science, Human Movement

Certified Corrective Exercise Specialist

Certified Sport Yoga Instructor

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Online/Home-Based “Sport Yoga” Series

Kicks Off Thursday, September 9th – Click Here to Sign Up Now! – https://forestvance.lpages.co/onlinehome-based-sport-yoga-series/

Once per week, on Thursday afternoons / evenings, we’ll meet on a Zoom call from 5 to 545 pm, Pacific Standard Time

We kick the program off on Thursday, September 9th. We’ll meet again on September 16th, September 23rd, September 30th, October 7th, October 14th, and October 21st.

Sport Yoga is easier for beginners to perform, based on Hatha yoga, covers traditional sports stretching, and includes dynamic movement sequences for all types of athletes and sports!

This special program is open to ALL – and since we are doing it on Zoom, you can join from anywhere in the world with an internet connection!

Click Here to Sign Up Now: https://forestvance.lpages.co/onlinehome-based-sport-yoga-series/

-Forest and the FVT Team

VIDEO: Post-Workout Stretches + Core Work

In today’s video, I take you through an 11-minute stretching / core sequence that is the perfect thing to do after your workout, or any time!

If you like it, also check out info below on my upcoming Online/Home-Based “Sport Yoga” Series:

Online/Home-Based “Sport Yoga” Series

Kicks Off Thursday, September 9th – Click Here to Sign Up Now! – https://forestvance.lpages.co/onlinehome-based-sport-yoga-series

Once per week, on Thursday afternoons / evenings, we’ll meet on a Zoom call from 5 to 545 pm, Pacific Standard Time

We kick the program off on Thursday, September 9th. We’ll meet again on September 16th, September 23rd, September 30th, October 7th, October 14th, and October 21st.

Sport Yoga is easier for beginners to perform, based on Hatha yoga, covers traditional sports stretching, and includes dynamic movement sequences for all types of athletes and sports!

This special program is open to ALL – and since we are doing it on Zoom, you can join from anywhere in the world with an internet connection! Click Here to Sign Up Now! – https://forestvance.lpages.co/onlinehome-based-sport-yoga-series

-Forest and the FVT Team

Online/Home-Based “Sport Yoga” Series is LIVE!

Hey – I have some great news!…

…we got a very strong response when I asked if you would be interested if we put on an online home-based yoga series..

…so we are going to make it happen, and sign ups are now open! Details and reserve your spot at the link below:

-> Online/Home-Based Sport Yoga Series

We will meet once a week on a Zoom call, and I will lead you through a 45 minute “Sport Yoga” session!

This is for you if:

— You are looking to improve your flexibility

— If you’re looking to reduce aches and pains

— If you want to reduce stress

— You are looking to improve recovery

Sport yoga is easier forget beginners to perform. It’s based on Hatha Yoga, covers traditional sport stretching, and includes dynamic movement sequences for all types of athletes and sports.

This series is priced very reasonably, and I even include recordings from all 30 sessions of the Flexibility/Mobility Challenge we put on last year, so that you can get started working right away towards those goals until we officially start the Sport Yoga series in a couple of weeks. Details and sign up at the link below:

-> Online/Home-Based Sport Yoga Series

Look forward to working with you!

-Forest and the FVT Team

diet question

Hey! –

For the last few months, I’ve been doing a weekly nutrition-related post each week.

As we plan out ideas for the rest of the year, I wanted to ask:

What diet related questions do you have for me?

Just respond in the comments section below and let me know.

Thanks!

-Forest and the FVT Team at ForestVanceTraining.com

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THE BRO DIET

Learn the basics of fat loss – including sample meal plans, recipes, and more! See the full “BRO DIET” series at the link below:

-> https://www.forestvancetraining.com/blog-2

online/home-based “Sport Yoga” series

If you are potentially interested, please let me know. Just reply back to this message with the words “SPORT YOGA”, and I’ll put you on the interest list.

Almost ALL of us could benefit from a little Yoga in our lives. Whether you are looking to:

– Improve flexibility and mobility
– Reduce aches and pains
– Reduce stress
– Recover from your workouts faster

Yoga can help!

That’s why we are kicking around the idea of doing a special “Sport Yoga” series.

Sport Yoga is:

– Easier for beginners to perform

– Based on Hatha yoga, covers traditional sports stretching

– Includes dynamic movement sequences for all types of athletes/sports

I earned my Sport Yoga certification on April 1st, 2021, so it’s about time to put my training to good use! 😉

This would probably be a special once per week group workout that we’d run for a fixed time frame, probably 6-8 weeks.

It would be open to both existing clients who wanted to add something extra on to their existing workout plan, and also for new clients wanting to give our workouts a try!

Location would be ANYWHERE! (I’d run the classes via Zoom).

We would keep the cost reasonable, somewhere around $15 per class.

If you are potentially interested, please let me know. Just reply back to this message with the words “SPORT YOGA”, and I’ll put you on the interest list.

If we get at least 10 people that say they would sign up, we’ll make it happen!

Thanks –
-Forest and the FVT Team

Bro Diet Basics, Part 9 – “Brian” Sample Day of Eating

For the last couple of weeks, I have been writing up sample meal plans for a variety of different pretend clients. The intent has been to put everything together that we’ve covered over the last six months or so in our “Bro Diet” series, and to give you a starting point for how to eat to support your fitness goals. Today, we’re going to do a sample meal plan for “Brian”.

Here are his stats:

  • Male
  • 42 years old
  • 205 pounds
  • Looking to drop 20 lbs over the next 4-5 months

Brian also prefers gluten minimal, and lower sodium.

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Bro Diet Basics, Part 9 – “Brian” Sample Day of Eating

TOTAL KCALS – 2260
165 g protein
241 g carb
77 g fat

BREAKFAST

2 whole eggs
4 egg whites
1 cup oatmeal (measured cooked)
medium banana

SNACK

15 almonds
1 medium apple
2 oz low-sodium beef jerky

LUNCH

5 oz ground turkey
1 cup white rice
small mixed greens salad with 1 tbsp olive-oil based dressing

SNACK

1 scoop whey protein
1/4 cup strawberries
1/4 cup blueberries
1 tbsp flaxseed oil
1 cup almond milk

DINNER

6 oz salmon fillet
1.5 medium potatoes
2 cups broccoli

+WATER INTAKE GOAL = 12 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)

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Remember – this sample day of eating is a starting point. Everyone is different, and following a meal plan you find on the internet to a “T” that is designed for someone else is probably not going to get you the best results! However, I hope that it gives you an idea of how to calculate calorie / macro needs, structure your meals, and other things that could be helpful in your nutrition journey!

If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: http://bit.ly/14dayjump2021

’till next time –

-Forest and the FVT Team

“Getting back into it!”

Screenshot-2021-07-21-T122112-764

Jerry says:

“I have been doing fitness/workouts nearly all my life. Due to some medical issues and the medication I have been on I have out of it for a couple years and went downhill fast!

I attended my 1st class this morning and must say this is a workout like I’ve never had before, which is perfect.

I got super burned out with my daily grind and at the gym doing the same routine. At the end of my 1st workout I felt like I’d been at the gym for a couple of hours. Great strength training and excellent cardio too!”

Awesome Jerry, thanks for the kind words!

If you have similar goals, great news – we are back in the studio, rocking and rolling and helping you reach your fitness goals. Click here and put the words “JUMP START” in the subject line to learn more about how you can give our program a 14-day test drive => https://www.forestvancetraining.com/contact

-Forest and the FVT Team

Bro Diet Basics, Part 8 – “Jessica” Sample Day of Eating

Thanks to everyone who took the time to enter the free custom meal plan “contest” last week! (If you missed it, I’ll post the link one more time at the bottom of this article.)

Today I picked “Jessica” to do a custom meal plan for. Here are Jessica’s stats:

– 183 pounds
– 25% bodyfat
– moderately active
– goal is fat loss

Jessica says: “I like to keep things simple – I’ll cook dinner but prefer to put together a few things to make breakfast and lunch.”

I really want to emphasize this as well: this is a STARTING POINT. You follow the plan, you log your food, we see the results, and we ADJUST based on a number of factors as we go. There is no other way to truly know what works for you and your body. If we do this consistently for a couple / few weeks, THAT’S how we get you on the fast track to your desired results.

All that being said, here is what a sample day of eating for Jessica would look like:

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Bro Diet Basics, Part 8 – “Jessica” Sample Day of Eating

TOTAL KCALS – 1883
138 g protein
201 g carb
64 g fat

BREAKFAST
1 piece whole wheat bread
6 oz plan Greek yogur
1/4 cup strawberries
10 almonds

SNACK
1 home-made protein bar – https://www.forestvancetraining.com/2021/04/bro-meal-4-homemade-protein-bars.html

LUNCH
mixed greens
1 cucumber
1 tomato
3 oz chicken breast
1/2 cup kidney beans
1/2 cup garbonzo beans
2 tbsp olive oil – based dressing

SNACK
1 scoop whey protein mixed with water
1 banana

DINNER
1 cup white rice
3 oz fillet mignon
2 cups broccoli

+WATER INTAKE GOAL = 12 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)

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If you want to learn more about the the calculations we used to come up with the meal plan above, check out the rest of our Bro Diet series, linked up at the bottom of this article.

If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: http://bit.ly/14dayjump2021

’till next time! –

-Forest and the FVT Team

ENTER TO WIN A FREE CUSTOM MEAL PLAN

–https://www.forestvancetraining.com/2021/07/i-want-to-design-you-a-custom-meal-plan-for-free.html

BRO DIET BASICS
–https://www.forestvancetraining.com/2021/06/bro-diet-basics-part-5-sample-day-of-eating.html

–https://www.forestvancetraining.com/2021/06/bro-diet-basics-part-4-carbs.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-3-fat.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-2-protein.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-1-total-kcals.html