“Forest, how can I finally lose the weight that I haven’t been able to shed for years?”

People ask me almost every day:

“Forest, how can I finally lose the weight that I haven’t been able to shed for years?”

The answer – it depends! Every person is different. That’s why we look at YOUR specific situation and goals, and build your best plan of attack around that.

A few things that losing the weight that you haven’t been able to shed for years probably does NOT include:

  • Restrictive dieting
  • Long, miserable, drawn-out cardio sessions
  • Exotic dietary supplements

Frankly, it probably looks more something like this:

  • Simple, incremental dietary changes
  • Regular STRENGTH training to build muscle, increase metabolism, and sculpt your body
  • A little bit (but not a lot, unless you really like it) of cardio to keep your heart healthy and promote fat loss
  • Tweaking lifestyle habits that you probably aren’t even thinking about

If you are looking for help in losing the weight that you haven’t been able to shed for years, fill out the interest form at the link below:

-> FVT 14 Day Jump Start = Try Our Program!

Our 14 day jump start is a great way to get a “jump start” on your fitness goals, drop a couple / few pounds of fat, and get a feel for FVT Personal Training and if we can help you lose the weight that you haven’t been able to shed for years!

-Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com

BRO MEAL #3 – Greek Yogurt + Apple + Almonds

The Greek Yogurt + Apple + Almonds bro meal is about as simple and low-prep as we can get.

And it checks all the “bro meal” boxes:

– Has simple whole sources of protein, good carbs, and fat
– Easy to measure portion sizes
– Contains simple-to-prep, single macro nutrient foods

BRO MEAL #3 – Greek Yogurt + Apple + Almonds

– 6 oz non fat Greek yogurt (PLAIN flavor, added sugar is no bueno – you’ll get plenty of flavor with the apple)
– 1/2 apple, sliced (or you can add any other fruit of your choice!)
– 1/4 cup almonds

TOTAL CALORIES – 365
CARBOHYDRATE – 32 grams
PROTEIN – 23 grams
FAT – 18 grams

Greek yogurt, an apple, and almonds can be a quick meal or snack, any time of day!

Give it a try, let us know how you like it.

And 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

-Forest and the FVT Team
ForestVanceTraining.com

“Forest and the staff are personable and motivating”

Sonia M. says:

“I was looking for a challenge and variety in my workouts. This place offers that and much more! I look forward to the high intensity workouts and feel great afterwards. Forest and the staff are personable and motivating. They’ll help you achieve whatever fitness goals you have and then push you further. Who knows, maybe I’ll train for a Spartan race next year with them!”

Awesome Sonia, thanks for the kind words!

If you want challenge and variety in your workouts too, 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 MEAL #2 – The Big Salad

Today’s bro meal receipe is inspired by the “big salad” Seinfeld episode.

Because, see, if you’re going to make a salad a bro meal, you have to make sure it’s got the nutrients you need to fuel muscle growth. A few lettuce leaves, a cherry tomato, 1/2 a chicken breast, and some fat free dressing ain’t going to cut it. We need an actual, substantial meal that is going to fuel us up, and give us some energy to power through the day. Check it out:

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BRO MEAL #2 – The Big Salad

  • 1/2 of bag salad of your choice
  • 2 Persian cucumbers
  • 1/2 cup tomatoes
  • 1 cup garbonzo beans (can sub other bean type of your choice)
  • 3.5 oz chicken breast (you can cook yourself or use the pre-cooked version, just watch the sodium and preservatives)
  • 2 tbsp olive oil – based dressing (your choice – again, watch the sugar!)

534 total calories
46 grams protein
45 grabs carb
11 grams fat

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Remember, our bro diet key concepts are:

  • Eat simple whole sources of protein, good carbs, and fat at each meal
  • Use simple portion control methods to make sure they are eating the right amount
  • Focus on easy-to-prep, single macro nutrient foods, most of the time

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

-Forest and the FVT Team
ForestVanceTraining.com

17-Min At-Home Stretch Video

If you are looking to increase your flexibility, de-stress, and improve recovery between workouts, check out today’s video!

(It’s actually “day 1” of a 30-day flexibility / mobility challenge we put on a few months ago.)

Like this video? You’ll LOVE:

-> Sport Yoga Practice Class with Forest – Saturday, March 20th at 10am

FREE for current clients, friends, family, co-workers, and the greater community!

As part of the Sport Yoga Certification program, I will be recording a 30 minute practice class on Saturday, March 20th at 10am. This is your official invitation to join me!

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

This special event will be held on Zoom on Saturday, March 20th at 10am PST. Sign up using your name, best email, and best phone number below. I will send you a special link and everything you need to join:

-> http://bit.ly/freesportyoga

There will most likely NOT be a recorded replay, and I will most likely NOT offer something like this for free again in the future, so if you are interested, sign up and make the time to be there live:

-> http://bit.ly/freesportyoga

I look forward to seeing you on the 20th –

– Forest Vance
Owner, FVT Personal Training

BRO MEAL #1 – Ground Turkey + Brown Rice + Mixed Greens Salad

A lot of people tell me that they want to eat healthy, but they just don’t have the time or ability or inclination to cook.

Say hello to the bro meal.

The bro meal is part of the bro diet. The bro diet comes from throwback bodybuilding-style eating. It’s about simple fundamentals. You eat simple whole sources of protein, good carbs, and fat at each meal. You use simple portion control methods to make sure they are eating the right amount of these foods. And you focus on easy-to-prep, single macro nutrient foods for the bulk of the time.

The goal here is NOT to create culinary masterpieces. So don’t even start with my cooking skills lol. The goal is to fuel your body properly, and do it in a simple, straightforward, easy-to-maintain way. Once or twice a week, cook your fancy dinner or go out and eat whatever you want!… then stick to this for the rest of the time.

Try today’s recipe from the Forest Vance Bro Meals Cookbook (doesn’t exist YET – but perhaps someday!):

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BRO MEAL #1 – Ground Turkey + Brown Rice + Mixed Greens Salad

1 – Get some rice, throw it in the rice cooker bro!

2 – Get some ground turkey, cook it in a pan bro!

3 – Get some bagged salad, chop up some veggies of your choice, add olive oil – based dressing, and make a salad bro!

*If you want to go true bro-style, you must add Sriracha on the turkey and rice mixture.

What about portions? For 90% of the population that just wants to get to a healthy weight, have more energy, gain some lean muscle in the process, etc – do this at your three to four meals per day:

PROTEIN (for this meal, the ground turkey) – men get two palm-sized portions, women get one
VEGGIE (for this meal, the salad) – men get two fist-sized portions, women get one
CARB (for this meal, the brown rice) – men get two cupped-hand sized portions, women get one
FAT (for this meal, the salad dressing) – men get two thumb-sized portions, women get one

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I got “in” to lifting weights, eating right, and training my body at about age 16. I’m turning 40 in a month. That’s 24 years of experience with this stuff! I have tried most every diet you’ve probably ever heard of in that time period. Paleo, Intermittent Fasting, Vegetarian, Zone, South Beach, Mediterranean… the list goes on.

Guess what I always come back to? Eating like a bro! Just as I’ve described today. It’s easy, it’s simple, and it works. Try today’s recipe, let me know how you like it, and talk soon –

-Forest Vance, owner, FVT Personal Training

Free Sport Yoga Practice Class – March 20th @ 10am

Sport Yoga Practice Class with Forest – Saturday, March 20th at 10am

FREE for current clients, friends, family, co-workers, and the greater community!

As part of the Sport Yoga Certification program, I will be recording a 30 minute practice class on Saturday, March 20th at 10am. This is your official invitation to join me!

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

This special event will be held on Zoom on Saturday, March 20th at 10am PST. Sign up using your name, best email, and best phone number below. I will send you a special link and everything you need to join:

-> http://bit.ly/freesportyoga

There will most likely NOT be a recorded replay, and I will most likely NOT offer something like this for free again in the future, so if you are interested, sign up and make the time to be there live:

-> http://bit.ly/freesportyoga

I look forward to seeing you on the 20th –

– Forest Vance
Owner, FVT Personal Training