[video] “Training Camp” Workout with Forest – Free Sample!

I am so pumped for the FVT summer 2021 “Training Camp” workout series starting on Saturday, June 5th!

Shout outs the peeps listed below who have already signed up:

  • Peter
  • Robyn
  • Michele
  • Anthony
  • John
  • Mark
  • Colleen
  • Jon
  • Cara
  • Greg

Are YOU ready to join the party? Click here for details and to sign up -> https://forestvance.lpages.co/fvt-summer-training-camp-workout-series-2021/

I wanted to share a video with you from a few months back when we did one of these “training camp” – style workouts over Zoom.

TO BE CLEAR – THE SUMMER TRAINING CAMP IS IN PERSON! It’s in Land Park, we’re physically meeting there for seven workouts during the months of June and July, Saturdays at 8am.

This video is just more to give you an idea of some of the exercises / drills we might be doing, my training style, and my personality 🙂

Watch the video here:

Then sign up for the FVT summer 2021 “Training Camp” workout series starting on Saturday, June 5th:

-> https://forestvance.lpages.co/fvt-summer-training-camp-workout-series-2021/

Talk soon!

-Forest Vance

Owner, FVT Personal Training

Lead Trainer, FVT summer 2021 “Training Camp” workout series

Bro Diet Basics, Part 2 – PROTEIN

In part 1 of the “Bro Diet Basics” series, we talked about how to figure out your daily calorie requirement.

Getting this sorted, tracking, and tweaking this number will determine if you lose weight, gain weight, or stay the same!

Today, we’re going to get a little more into where those calories should come from – specifically, how much protein you need each day.

For a long time, nutritionists maintained that although athletes need more calories total, that people didn’t need more protein intake if they were doing intensive exercise.

In recent years however, the field of nutrition has come around to the view that optimal protein intake is probably higher for some athletes, especially if you’re building muscle.

There has also been thoughts on the idea that eating too much protein strains your kidneys, but research hasn’t really borne this out.

Anecdotally, working with thousands of clients over the years, I can also tell you that eating more protein helps build muscle! And making this tweak often is a big factor in dramatically changing people’s body composition.

Daily protein recommendation:

1.6 – 2.0 g/kg

Example:

Female

160 pounds / 73kg

Daily protein grams range = 117 – 146

Make this protein come from whole foods whenever possible. You’ll get more nutrients, generally healthier for a lot of other reasons.

For sake of convenience, a general guideline is that up to 25% of your protein intake could come from supplements like protein powder.

Stay tuned for part 3 of this series, we’ll continue the conversation!!

– 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: -> http://bit.ly/14dayjump2021

*If you missed part 1 of the “Bro Diet Basics” series, click here – https://www.forestvancetraining.com/blog-2

*More info on protein requirements here – https://www.popsci.com/how-much-protein/

FVT summer 2021 “Training Camp” workout series is LIVE!

You asked for it, you got it! FVT summer 2021 “Training Camp” workout series is LIVE, and we start on Saturday, June 5th. Details and sign up at the link below:

-> https://forestvance.lpages.co/fvt-summer-training-camp-workout-series-2021/

Once per week, on Saturday mornings, we’ll meet from 8 to 845 am in Land Park, at the corner of 11th and Land Park Drive.

We’ll do a combination of bodyweight exercises, football conditioning drills, and different moves that will burn the most amount of calories, challenge you in a new way, and take your fitness to a new level!

This special program is open to both existing clients who want to add something extra on to their existing workout plan, and also for new clients wanting to give our workouts a try.

It’s also priced affordably that so that as many people as possible can join!

However, we kick the program off on Saturday, June 5th – so sign up now to be sure to secure your spot:

-> https://forestvance.lpages.co/fvt-summer-training-camp-workout-series-2021/

-Forest and the FVT Team

Bro Diet Basics, Part 1 – TOTAL KCALS

We just got done with a “bro meals” series, where I shared with you some of my favorite quick and easy recipes to get muscles and look lean.

Now we are going to take a step back, and do a quick series on some “bro diet basics”, so that you can better understand how recipes like the ones I’ve been sharing fit into eating to reach your fitness goals.

I am going to take you through the same steps I would as if you were a new client at our personal training studio and I was making a customized plan, just for you!

*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 at the link below:

-> http://bit.ly/14dayjump2021

The first thing we need to figure out is your daily calorie requirements.

Getting this sorted, tracking, and tweaking this number will determine if you lose weight, gain weight, or stay the same.

The rough estimate number we start with is:

25-45 kcals/kg

We use the individual’s existing diet journal as a starting point, OR take their current diet habits / activity level / lifestyle / etc. into consideration.

Example:

Female
160 pounds / 73kg
Daily calorie target range = 1818 to 3285

A more sedentary / higher body fat person is going to start on the bottom or lower end of the range. A more active / lower body fat person is going to start towards the middle or higher end of the range.

Of course, the other big factor is if we’re trying to lose fat, we need to be in a daily deficit, and if we’re trying to gain muscle, we need to be in a surplus.

I would take all of these things into consideration for you as a new personal training client, and then would give you a number to start with based on your goals for the next 90 days.

Stay tuned for next time where we’ll break this down further, and talk about exactly WHERE those calories should come from – your protein, carb, fat needs, and more!

– 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 at the link in our at the link below:

-> http://bit.ly/14dayjump2021

summer “Training Camp” workout series

Football season is going to be here before we know it.

To celebrate, we are kicking around the idea of running a summer “Training Camp” workout series, starting in early June 2021!

We’d take you back to training camp, and work out like an athlete. You’d get a *tiny* taste of what football players do to get ready for the season. You’d shred fat, gain lean muscle tone, and take your cardio conditioning to the next level in the process!

This would probably be a special once per week group workout (early Saturday mornings most likely, to beat the heat!) 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 most likely be in Land Park.

As we could potentially work with a larger group outdoors, we would keep the cost reasonable, somewhere around $15 per workout!

If you are potentially interested, please let me know. Just reply back to this message with the words “TRAINING CAMP”, 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

Forest’s Top 7 “Bro Meals” for Getting Muscles + Looking Lean!

Thanks for all your great feedback on the “bro meal” recipes we’ve posted over the last couple of months, it’s been fun!

We’re going to switch gears for a bit in the coming weeks on the nutrition side and go a little more big-picture, so that you can better understand how recipes like this would fit into eating to reach your fat loss goals.

But before we do, here are links to all of the recipes for your reference:

BRO MEAL #1 – Ground Turkey + Brown Rice + Mixed Green Salad: 
https://www.forestvancetraining.com/2021/03/bro-meal-1-ground-turkey-brown-rice-mixed-greens-salad.html

BRO MEAL #2 – The BIG Salad: 
https://www.forestvancetraining.com/2021/03/bro-meal-2-the-big-salad.html

BRO MEAL #3 – Greek Yogurt + Apples + Almonds: 
https://www.forestvancetraining.com/2021/03/bro-meal-3-greek-yogurt-apple-almonds.html

BRO MEAL #4 – Homemade Protein Bars: 
https://www.forestvancetraining.com/2021/04/bro-meal-4-homemade-protein-bars.html

BRO MEAL #5 – High Protein Vegan Bowl: 
https://www.forestvancetraining.com/2021/04/bro-meal-5-high-protein-vegan-bowl.html

BRO MEAL #6 – Eggs + Spinach Scramble: https://www.forestvancetraining.com/2021/04/bro-meal-6-eggs-spinach-scramble.html

BRO MEAL #7 – High Protein Pizza: 
https://www.forestvancetraining.com/2021/04/bro-meal-7-high-protein-pizza.html

Cheers!

– 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 at the link in our at the link below:

-> http://bit.ly/14dayjump2021

“I am older, +65, and want to be fit and strong to do what I want to do”

Kinzie M. says:

“FVT offers small group sessions with a focus of building functional fitness in addition to boot camp type workouts. I am older, +65, and want to be fit and strong to do what I want to do.  And not fall.  The trainers are observant, safety conscious and can modify exercises as needed. Am seeing progress in a few weeks.”

Awesome Kinzie, 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 MEAL #7 – High Protein Pizza

This bro meal is SO GOOD!!! You will honestly not believe the calorie / macro breakdown:

355 calories
24 g protein
33 g carbs
11 g fat

INGREDIENTS

– 1 flat bread (the one I found is about 100 calories and 20 grams of carbs per slice)
– 1/4 cup “low-moisture part-skim” Mozzarella cheese
– 1/4 cup pizza sauce
– 16 turkey small pepperonis
– 1/2 cup spinach + 1/8 medium onion OR 1/2 bell pepper + 1/4 cup musrooms

“Crisp” the flatbread in the oven for 3 minutes at 300 degrees. Add your ingredients on top of the flatbread – sauce first, then cheese, then turkey pepperoni, then the veggies. Cook the pizza for about 10 more minutes at 300 degrees. Enjoy!

*This bro meal was inspired by this video from Greg Doucette, to give credit where it’s due – check it out for some additional tips: https://youtu.be/EEHyY3dukic

Seriously – this is an amazing meal, it tastes great, and you could eat it every day if you wanted and still lose weight!

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 at the link in our at the link below:

-> http://bit.ly/14dayjump2021

Train hard, talk soon –

-Forest and the FVT Team
ForestVanceTraining.com