14 day Nutrition Reset Challenge: Sample “2 block” Zone Meal

We are looking for 12 more men and women over the age of 40 in Sacramento to join our 14 day Nutrition Reset Challenge in the month of May. We’ll give you the meal planning, the workouts, the motivation, and the accountability that you need right now. Click this link, fill out the form, and we’ll get back to you ASAP! => https://bit.ly/fvtnutritionchallenge

Pictured here is a “2 block” Zone meal:

(This is the meal plan we use as the “base” fo our 14-day nutrition reset Challenge)

Zone Food Blocks are simply a measurement used to define how much of these macronutrients you should be eating throughout the day.

Each Zone Food Block consists of one block of protein, one block of carbohydrate and one block of fat.

10 to 12 blocks of balanced food is about right for a smaller woman for one day. You’d adjust your daily intake up from there based on gender, body size, activity level, and body comp.

Feel free to experiment with your number of daily blocks and move them around as you see fit. Everyone is different.

For a complete breakdown of the meal plan, to learn how to set up your days for success, for on-going accountability and coaching and more, check out our 14-day nutrition reset Challenge at the link below:

=> https://bit.ly/fvtnutritionchallenge

To your continued success!

-Forest and the FVT Team

[New Research] Weird “Cold Exposure” Hack Burns 15% More Calories?

I was watching a documentary on Netflix yesterday. It followed top CrossFit athletes as they competed in their big annual competition – “the CrossFit Games” – a few years back.

They do several very intense and totally different workouts each day, for several days on end. One of the things they were doing were ice baths – where you fill up a trash can with water and a couple bags of ice, and sit in it from the waist down for 10 or 15 minutes – to help them recover faster.

It brought me back to my college football days. We used to do this every day during training camp, to help bounce back from the morning practice and get ready to hit it again in the evening.

It actually did help quite a bit!

But little did we know, it could also have been helping us burn more calories!

There was a new study published by the Endocrine Society on April 28, 2020 that showed short-term cold exposure may help people with brown fat burn 15% more calories that those without.

(Unlike white fat, brown fat burns calories through fatty acid oxidation and heat production and is considered a promising target in the fight against the obesity epidemic.)

Now the study said that they have to learn more to figure out the definitive effects of cold exposure on fat loss.

But I like the idea, from both the perspective of this research, and also the fact that we can train our bodies to better cope with physical stress, so that we can be metally ready for whatever life throws at us.

A super easy way to try this out is the contrast shower. You get the water as cold as you can stand for one minute. When the minute is up, you go to hot for the next minute. Alternate for three to five cycles total.

Try this weird cold exposure hack today to start speeding up your metabolism.

Let me know how it goes if you give it a try.

And let’s make it a great week!

-Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net
ForestVanceTraining.com

PS – Take our 14-day Metabolic Reset Challenge and get the diet plan, workouts, and accountability you need – along with the tips and tricks like this one – to truly make your fitness goals a success! Click here for more info and to apply now.

Kettlebell “MRT” Circuit Workout

Got a kettlebell or two? Here is a workout you can complete any time, any place, in about 20 minutes.

We use the “MRT” concept in putting this one together. With this method, we pack more exercise into less time. So we’re doing “big muscle” movements like squatting, rows and presses (kettlebells are perfect for this). We’re doing mid-range rep counts (no more than 10), with minimal rest between sets (10 seconds works well). And we’re training at high levels of effort.

The end result? Your metabolism is fired up all day, while we build new levels of strength in the process.

The “circuit” format where you do a prescribed number of reps of an exercise before moving on to the next one, and repeating for the rest of your list of exercises, works great here.

Check it out:

  • KB Turkish get up – 1 rep per side
  • 1 arm KB swing – 7 reps per side
  • alternating KB goblet lunge – 7 per side
  • 1-5 pull ups OR 12 recline rows OR 12 1 arm KB rows per side
  • 5-10 burpees (do lower or higher reps, and modify as needed according to fitness level)

Do three (beginner) to five (advanced) rounds total.

Join our 14 day Remote Coaching Challenge and get yourself moving. We’ll give you the workouts, meal planning, and most importantly motivation and accountability that you need right now. 8 new people signed up last week, it’s on ????!! Click here to submit your interest form, we’ll get back to you ASAP => https://bit.ly/14dayvirtualchallenge

Stay positive, stay safe, hang in there –

-Forest

“Metabolic Reset” Nutrition Workshop Tomorrow, May 5th @ 5 pm

We are doing an online nutrition workshop tomorrow night at 5pm – will you be joining us?

It’s the big kick-off to our “14 Day Metabolic Reset Challenge”

We’re giving you the complete blueprint to “reset” your metabolism over the next two weeks.

If you’ve had enough of working out less and eating more during the lockdown, THIS is the jumpstart you need to get going.

But you have to be part of the Challenge to get in on the workshop:

CURRENT GROUP AND PERSONAL TRAINING CLIENTS – send us a message, your entry in the upcoming is complimentary, we’ll send you a link to register – we just need your 100% commitment!

NEW / RETURNING CLIENTS – fill out this form –https://www.forestvancetraining.com/contact with the words “2 week nutrition challenge” in the subject line – and we’ll get you the info on the new client offer

See you tomorrow at 5pm –

-Forest and the FVT Team

14 Day Diet Makeover Challenge

We are going LIVE with the 14 Day Diet Makeover Challenge!

And we’ll be opening it up for our first group to go through the program next week.

We have two goals for you with this Challenge – 1) get you some rapid, short term results, and 2) help you build the foundation and habits for long-term success.

We’ll be giving you both the information (calculators, meal plans, etc) AND the accountability (coaching, individual check ins) to get it done.

CURRENT GROUP AND PERSONAL TRAINING CLIENTS – send us a message, your entry is complimentary, we’ll send you a link to register – we just need your 100% commitment!

NEW / RETURNING CLIENTS – fill out this form –https://www.forestvancetraining.com/contact with the words “2 week nutrition challenge” in the subject line – and we’ll get you the info on the new client offer!

We look forward to hearing from and working with you! –

-Forest and the FVT Team

2 week nutrition challenge

We’re looking to bring in 10 or 15 folks to go through a 2 week nutrition challenge.

This is for men and women in Sacramento, CA and surrounding areas who:

  • Know that they have been eating and drinking a bit more than they should
  • Have come to the realization that this is our “new normal”, and we can’t keep on doing this or we’ll end up 10 or 20 pounds heavier by the time it’s over
  • Are ready to get re-focused and re-dailed

We’d be giving you both the information (calculators, meal plans, etc) AND the accountabilty (coaching, individual check ins) to get it done.

If you’re interested, fill out this form – https://www.forestvancetraining.com/contact with the words “2 week nutrition challenge” in the subject line – and we’ll get you the info!

-Forest

New Video: 10 Min Follow-Along Stretching / Core Session

Got a new video for you to check out. This is an approx 10 minute, stretching/core session. It’s specifically intended for if you’ve done kettlebell swings, kettlebell snatches, even deadlifts – any workout where you’ve hit the muscles in the posterior chain… …it will help you improve recovery time, reduce pain, and more. Or, you can do it at any time, to just stretch, relax, and re-energize your body.

Enjoy!

If you enjoyed this video, also be sure to check out our FREE 7-day “Lockdown Challenge” – enter your best email address at the top of the page for instant access.

Here’s to your continued success-

-Forest Vance

Owner, FVT Boot Camp and Personal Training

New KB Squat Challenge Vid + Bring-a-Bud Virtual Workout

I was in my garage this morning during the lockdown doing a kettlebell workout… I did the Sally Up Sally Down kettlebell squat challenge.. and thought, why not hop on video and do it live?!?

I used a 24 kilo / 53 pound… kettlebell you can go up or down on that weight – or do it with no weight at all! – depending on your fitness level and goals.

This workout is no joke! Watch through ’till the end if you want to see me suffering! ????

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We are putting on a VIRTUAL bring a friend workout event on Thursday, April 23rd at 6pm! And it’s 100% free for new clients. Reserve your spot at this link => https://bit.ly/fvtbringafriendapril2020

This is a chance to bring a friend or family member to check out the remote coaching workouts we are rocking during the lockdown ????

Here’s what to do:

1 – Share this page with a friend or family member

2 – Have them register ahead of time so that we can save them a spot

3 – On entering their info below, they will get a confirmation email with links to set up a profile in our scheduling system, as well as with instructions on how to join the workout via Zoom

Reserve your spot at this link => https://bit.ly/fvtbringafriendapril2020

We look forward to seeing you there!

-The FVT Team