Burn some major calories and stoke your metabolism this Holiday! Try this epic 1776 Rep KB Boot Camp Buddy Workout:
1 – GET WITH A PARTNER 2 – BETWEEN THE TWO OF YOU – in any combination / order you want – complete 8 rounds of the circuit below, as fast as possible:
20 push ups 10 alternating reverse kettlebell lunges per leg 10 one arm kettlebell rows per side 20 kettlebell squats 10 burpees 10 mountain climbers per side 10 box / bench kettlebell step ups per leg 20 hanging knee raises 10 kettlebell split squats per leg 52 jumping jacks
People always ask me – “but what do YOU eat every day?”
Here’s the thing: if you’re reading this article, chances are your goals are different than mine, lol!
But I’ll do it, to give you some ideas, and so that you can come up with a starting point for yourself.
Right now I’m trying to slowly gain muscle, without putting on fat.
I weigh about 237 right now, and I am probably currently around 12-13% bodyfat. I train daily for 45-60 minutes, plus have a decent amount of activity during the day (average around 10-12k steps). I want to stay around here so that when I shift gears and go to fat loss mode in a couple of months, I’m not too out of shape.
See previous articles in this Bro Diet series for calculations, but here are my current daily targets:
My maintainance calories – accourding to my Garmin watch, which I wear all the time, and I think is fairly accurate – are about 2900.
So the goal is to be in a small 300 calorie surplus right now, to hopefully add a couple / few pounds of muscle over the next couple of months.
In the later summer / fall, I have some other events / goals to train for, so will shift gears to a fat loss / cutting phase.
Here is a literal day of eating from my food log last week:
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BREAKFAST
1 cup oatmeal (measured dry) 1/4 cup 1% milk 1/8 cup raisins 1 tbsp peanut butter 1 whole egg 2 egg whites
SNACK 1
protein bar (think thin) apple
LUNCH 1
1.5 cup rice (measured cooked) 5 oz ground turkey
LUNCH 2
5 oz tuna 3 pieces whole wheat bread 1 tsp low fat mayo 1 tsp relish 1 small tomato 1 oz lettuce
SNACK 2
6 oz plain Greek yogurt 15 almonds 1 banana
DINNER
5 oz lean beef
2 air-fried potatoes large salad with 1 tbsp olive-oil based dressing
SNACK 3
1 scoop protein powder mixed with water and ice
+WATER INTAKE GOAL = 15 8-oz glasses daily
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There you have my current daily diet. Hopefully it gives you a some ideas, so that you can figure out a starting point to work with for yourself.
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
We are looking for a trainer/coach to join our team!
This is a part-time position to start (5-10 coaching hours per week).
Certification with a nationally accredited organization and/or degree in a related field is highly preferred. Prior coaching experience highly preferred. Familiarity / experience working with men and women over 40, kettlebells, and teaching the basic barbell lifts is highly preferred.
ALSO OF CRITICAL IMPORTANCE:
– Passion for health and fitness
– Positive attitude
– High energy
– Outgoing personality
– High level of personal fitness and health
– Comfortable speaking in front of groups
– Punctuality
– Professionalism
– Reliability
– Availability to work early mornings, nights, and/or weekends
– “Beginner’s mind” mentality, always willing to learn
If you think that you or someone you know could be a good fit, the first step is to simply fill out the form linked to below with:
– Name
– Phone #
– What makes you a perfect fit for the job
“Jennifer” is a new client at FVT personal training.
The #1 thing she wants to accomplish over the next 90 days is fat loss!
So we sit down and help her come up with an eating strategy to reach her goal.
This is an individualized plan for “Jennifer”. Just a few factors we considered to come up with the sample day of eating below:
She currently weighs about 160 pounds
She is currently sitting around 28% body fat
Overall, “Jennifer” is a person we would consider “moderately active”
Her current eating habits / patterns
Her current food likes / dislikes
However, I wanted to provide a sample days of eating for a few different example clients, so that you can get a starting point to work from. Check it out:
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Bro Diet Basics, Part 6 – “Jennifer” Sample Day of Eating
BREAKFAST
1 cup oatmeal (cooked)
1/8 cup raisins
1/4 cup 1% milk
1 whole egg
2 egg whites
SNACK
1 scoop whey protein 1 medium banana 1 tbsp powdered peanut butter
LUNCH
2 pieces whole wheat bread 3 oz turkey 1/4 avocado 1 apple
SNACK
6 oz low-fat Greek yogurt 10 almonds
DINNER
1 cup potatoes, air-fried w/ 1 tbsp olive-oil 3 oz chicken thigh 2 cups mixed greens
+WATER INTAKE GOAL = 10 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)
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Again, 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
Have you ever gone some time without seeing a friend or family member, then been surprised – or even shocked! – at the fitness transformation they’ve made since you’ve seen them last?
99.9% chance DIET was a big part of that positive change.
I get that “diet” is one of those trigger words for people these days, so to be clear, by diet, I mean this definition:
“the kinds of food that a person, animal, or community habitually eats.”
NOT:
“a special course of food to which one restricts oneself, either to lose weight or for medical reasons.”
We’ve covered all the Bro Diet basics over the last few installments of this post series (I’ll link parts one, two, three and four below in case you missed them). Today, we are going to give you a breakdown of what a full day of eating might look like, and this will continue with more details next time.
Let’s go back to our sample 160 pound female.
First question we need to ask, what is this person’s goal for, say, the next 90 days?
If it’s fat loss, we need to get her into a caloric deficit.
If it’s maintaining weight, continuing to improve strength, and optimize performance, we can consume maintainance calories.
If our person is trying to gain muscle, we’ll get her into a slight caloric surplus.
Let’s go with fat loss as our sample person’s goal, as that is the most common goal – at least when they are first starting with us – for most clients we work with.
Female
160 pounds / 73kg
Using calculations we covered in previous posts in this series, we’re going with:
Daily calorie target = 1920
Daily protein target = 131 grams / 524 kcals from protein
Most people we start on three meals per day, and two snacks. So from the numbers above, we’d divide by FOUR – this gives us three meals at:
480 calories
33 grams protein
14 grams fat
56 grams carbs
We divide our final “fourth” into two to get the breakdown for our snacks:
240 calories
17 grams protein
7 grams fat
28 grams carbs
Next time, we’ll do what a full sample day of eating might look like, “filling in” the numbers above.
For now, do these calculations, take a close look at YOUR current diet, see if you’re hitting these, and adjust as needed to start moving towards those goals!
’till next time
-Forest and the FVT Team
PS – 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 and at the link in my bio: -> http://bit.ly/14dayjump2021
PPS – Here are links to past posts in this “Bro Diet” series:
– How to figure your daily calorie requirements – Protein needs – Importance of fats
Today we’re going to talk carbs!
Carbohydrates are not evil. We need them as our body’s main source of energy. They help fuel your brain, kidneys, heart muscles, and central nervous system.
The key is eating the right amount.
We have a REALLY simple way to figure out how many you need, based on previous calculations (go back to previous posts in the series for full equations you need) OR sign up for our 14 day Jump Start HERE -> http://bit.ly/14dayjump2021 and I’ll do it for you!)
Total kcals – Protein kcals – Fat kcals = Carb kcals
Divide your “carb kcals” number by 4 to get your daily gram needs
EXAMPLE:
Female
160 pounds / 73kg Daily calorie target = 1920 Daily protein target = 131 grams / 524 kcals from protein Daily fat target = 55 grams / 495 kcals from fat
In the Bro Diet series, we’ve figured out all the numbers.
We know exactly what we need to do.
Stay tuned for next time, we’ll start to put this together into a working meal plan so that you can see what it looks like in real life!
– Forest and the FVT Team
PS – 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 and at the link in my bio: -> http://bit.ly/14dayjump2021
Performing the Hero WOD “Murph” on Memorial Day has been a tradition over the last 10 years or so in many tactical fitness circles.
The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).
Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.
The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.
The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.
The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.
The standard “Murph” workout looks like this:
For time:
1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run
*With a 20 lb Vest or Body Armor
The pull ups, push ups, and air squats can be “partishioned” – the most common strategy is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
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Here is a kettlebell version of Murph to do today, in honor of those who have made the ultimate sacrifice:
For time:
1 mile Run 100 KB swings / snatches (53 lbs men / 35 lbs women) 200 Push-Ups 300 Air Squats 1 mile Run
If you’re looking for a more beginner / scaled-down version, you can also do:
1/2 mile run 50 KB swings / snatches (53 lbs men / 35 lbs women) 100 push ups (modify to knees / by elevating hands if needed) 150 bodyweight squats 1/2 mile run
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Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.
Take the “Murph” Challenge.
And have a thoughtful Memorial Day.
-Forest Vance ForestVanceTraining.com
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Today’s special Kettlebell Murph workout was posted in honor of Memorial Day. Next week we will be back with our regularly scheduled programming, and the next installment of our “Bro Diet Basics” series!
“I was looking for a online workout I could do from home that would help in loosing weight and building strength. I signed up for a 14 day kickstart in April 2021 and after 14 days, I have lost 3lbs and I feel more grounded and have a stronger body. I am continuing with FVT Training and yes, some days the work outs are challenging but after, you feel the benefits. I liked that I was able to have a one on one discussion with Forest about nutrition choices and calorie goals. Doing both workouts and nutrition has made a difference in my life and I signed up for another month of training. Enjoying my new journey. Thank you!”
Thank you Melanie! You are off to a great start, and we look forward to helping you work towards your fitness goals!
If you want to get results like Melanie, sign up for the FVT summer 2021 “Training Camp” workout series starting on Saturday, June 5th:
