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:
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:
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:
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:
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 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:
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:
“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
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:
– Want to stay healthy – Want to keep stress levels down – Want some structure around their workout program – Want to keep their fitness up – Want to lose the “quarantine 15”
You’re going to get the daily at-home kettlebell workouts, the rapid results meal plan, plus the accountability and support you need for success!
And not only will you have the exact training and nutrition program you need to jump start your fitness over the next 14 days, you’ll have me and my team in your corner for accountability, coaching, and feedback, every step of the way.
All for a lower cost and more convenience than attending a boot camp class at your local training center.
Fill out the form below, I’ll review your application, and get back to you ASAP:
– Meal must contain simple whole sources of protein, good carbs, and fat
– Portion sizes must be easy to measure
– Meal must contain simple-to-prep, single macro nutrient foods
…that’s why today’s eggs and spinach scramble is a stand-by! Give it a try:
INGREDIENTS
– 1 egg – 2 egg whites – 1 cup raw spinach
Throw a frying pan on your stove bro!
Set it to medium heat.
Put a little olive oil in there.
Add the spinach and let it cook down for a minute or so.
Add in your egg + egg whites mix.
Add salt and pepper to taste.
Enjoy!
Nutrition breakdown:
122 calories 15 g protein 5 g fat 3 g carbohydrate
SIDE NOTE – you probably need to add a quality carbohydrate source to this to make it a full meal. I add 1 cup (cooked) oats + 1/8 cup raisins, for example:
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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:
