“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
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/
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:
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:
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!):
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 –
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:
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:
Got a new video up for you to check it! If you like it, let us know, and we’ll continue with the “eating healthy while eating out” series: -> https://fb.watch/46auU_JmQG/
Nutrition breakdown (1 serving = 4 pancakes made with 1/4 cup “batter”):
301 calories 36 g carbs 17 g protein 8 g fat
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BIG BOY STYLE (this is how I eat them… be aware that it DOES add calories… GOOD if you’re trying to add muscle / maintain mass… perhaps NOT as good if you’re going for fat loss)
cook up 1 egg + 2 egg whites put it on top of the pancakes add 1/2 banana add 1/2 tsp honey
Remember, eating healthy doesn’t have to be boring!
Learn how to cook some healthy simple recipes that you will enjoy – like these ANABOLIC PANCAKES – and it will go along way towards helping you reach your fitness goals.
“I am happy to be back with FVT. In 2018 joined the team and due to work I moved to Kentucky! currently I am following the on-line workout and love it!!! After a stressful workday, exercising takes my mind away from daily activities. Great Job FVT! great strength and cardio training!!! Thank you!”
So great to have you back working with us again Clarisa, and thank you for the kind words!
