“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
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
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
Mast Coffee recently launched their flagship cafe in Land Park, and we’re helping to spread the word!
We’re running the contest on both Instagram and Facebook, and we are giving away two $10 gift certificates, one on social media platform. Enter to win one (or both!) at the links below:
I want to design you a custom meal plan – for free!
I have done two “sample days” of eating in my bro diet series so far (I’ll link ’em up below in case you missed)… but I want to do a few more!
I think it’s very helpful for people to see what an actual day of eating on the “bro diet” looks like.
If you are interested in having me design you a custom meal plan for free, fill out the form below for your chance to win.
Here are the requirements:
1 – You have to be okay with me sharing your stats in on our website, in our email newsletter, and on social media (gender, age, weight, activity level, goals)
2 – Understand that I will NOT be able to pick everyone that applies. I am going to try and choose two or three more of these to do over coming weeks that are most representative of the demographics and goals of all the applications we get as a group.
If you are interested, fill out the short form linked below (it should only take 30 seconds or so):
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
