your “Performance Fat Loss Over 40” diet plan ????

When it comes to losing fat to perform your best at age 40 and above, diet is a huge part of the equation. There is no getting around it.

Maybe in the past, you trained for hours each day playing a sport. Or maybe you used to just have a lot more time to work out. And you had a faster metabolism. So you could get away with less-than-perfect eating, and you’d be fine.

But now, your time is more limited. Even if you’re able to train most days of the week for 45 or 60 minutes, the truth is the calorie burn from this amount of activity will never make up for poor diet choices.

So we’re going to break down exactly how to figure out how many calories you need to eat each day to reach your goals. And we are also going to break down how to hit your targets consistently, with minimal planning and preparation, and how to fit it into your busy family schedule and social life.

How many calories you need to eat each day to reach your goals

A very rough, but often fairly accurate, starting point for calorie intake to promote slow and steady fat loss for moderately active individuals is 10-12 calories per pound of bodyweight per day.

So – if you weight 150, you’re going to be around 1500-1700 per day.

(Go with the higher number if you are more active / have a lower bodyfat level, go with the lower if you are less active / have a little more bodyfat.)

What to eat

So what do these calories actually consist of? What does a day of eating actually look like?

This is going to look a little bit different for everyone. And this is the value of a custom meal planning program like the one we have recently opened up spots for.

But one thing I can tell you is this: it’s probably more flexible that you think.

Let’s take a recent nutrition coaching client we worked with as an example. She was eating 2 eggos for breakfast every day, with syrup. So what we did is modify that meal a bit, but made it a bit more healthier and balanced.

On her meal prep day, we had her hard boiled a bunch of eggs. And then we had 1-2 eggs, along with 1 whole wheat eggo, without the syrup, instead.

Now we are getting protein in that meal, and keeping her full longer… and it’s still fast and convenient, which was the appealing part in the beginning.

We went through and did this for the rest of a few sample days / meal plans for her as well, balancing everything out, and making sure she was on track to hit her calorie targets, but working with her current eating style and preferences etc.

Now she is consistently losing 1-2 pounds per week, and is well on her way to her ultimate goals.

These are the kind of small changes that add up and get you RESULTS!

Not complicated… but so many times, just having someone who is an expert help you figure out how to do this, based around your current preferences and lifetyle, is exactly what it takes to get you where you want to go.

#

So there you have a simple way to figure out how many calories you need daily to reach your fat loss goals.

And, you can see how making small tweaks with what you’re already doing can help to hit your targets consistently, with minimal planning and preparation, and how to fit it into your busy family schedule and social life.

If you want our help in making this happen, we have opened up spots in our Nutrition Coaching program for for the New Year. Details and grab your spot at the link below:

=> FVT Nutrition Coaching 2020

And here’s to your continued success!

-Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVance.com

Performance Fat Loss Over 40 – Part 1 (new article series)

Are you age 40 or above?

Are you looking to lose fat so that you can perform better in life and/or in your chosen sport?

You are going to love this post series.

I am going to outline a plan to whip you into top shape, fast.

Today, I’ll do an overview of the plan.

Then we’ll get into further details over the next couple / few days…

#

Want me and my team to personally coach you to your over 40 performance fat loss goals in 2020? We have 9 spots left in our FVT Custom Meal Planning program. Details and grab your spot now here. We can work with you on this here locally in the Sacramento, CA area, or anywhere in the world in distance coaching format:

“Kick-Start” – includes body comp assessment, custom goal setting, custom meal planning, plus (3) follow up sessions over a 21-day period. Details and sign up here: http://nanacast.com/vp/10006988/

“Full Transformation” – includes monthly body comp assessment and monitoring, initial and on-going goal setting, (3) custom meal plans delivered monthly over a 12-week period, and weekly check-ins to hold you accountable and keep you on track. Details and sign up here: http://nanacast.com/vp/10006989/

#

Performance Fat Loss Over 40 – Diet

When it comes to losing fat to perform your best at age 40 and above, diet is a huge part of the equation. There is no getting around it.

Maybe back in the past, you trained for hours each day playing a sport. Or maybe you used to just have a lot more time to work out. And you had a faster metabolism. So you could get away with less-than-perfect eating, and you’d be fine.

But now, your time is more limited. Even if you’re able to train most days of the week for 45 or 60 minutes, the truth is the calorie burn from this amount of activity will never make up for poor diet choices.

So we’re going to break down exactly how to figure out how many calories you need to eat each day to reach your goals. And we are also going to break down how to hit your targets consistently, with minimal planning and preparation, and how to fit it into your busy family schedule and social life.

Performance Fat Loss Over 40 – Training

Your training / workouts also are very important when it comes to losing fat over 40, and improving your performance.

One thing we will emphasize is gaining lean muscle. Because as already discussed – and as I will go into more detail on later – the actual calorie burn from your workouts, at the levels that are sustainable for 99% of the adult population, are NOT going to make a huge difference.

What WILL make a difference is gaining lean muscle, and thereby increasing your resting metabolic rate. For each pound of muscle mass you gain, you increase your resting metabolic rate by about 50 calories per day. So if we can help you add 5 pounds of muscle, you’ll burn an extra 250 calories per day at rest – which makes a HUGE difference in the long run.

Performance Fat Loss Over 40 – Lifestyle

For a complete program and maximum health and results, we can’t leave this out.

We need to look at hydration, recovery, sleep, and more.

This is the final aspect of your Peformance Fat Loss Over 40 program we will look at.

To sum up, if you are over 40 and you want to lose fat so that you can perform better in life and/or your chosen sport, stay tuned. I am going to cover every aspect of what it takes to reach your goals in the next few days.

To your continued success!

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

PS – Want me and my team to personally coach you to your over 40 performance fat loss goals in 2020? We have 9 spots left in our FVT Custom Meal Planning program. Details and grab your spot now here. We can work with you on this here locally in the Sacramento, CA area, or anywhere in the world in distance coaching format:

“Kick-Start” – includes body comp assessment, custom goal setting, custom meal planning, plus (3) follow up sessions over a 21-day period. Details and sign up here: http://nanacast.com/vp/10006988/

“Full Transformation” – includes monthly body comp assessment and monitoring, initial and on-going goal setting, (3) custom meal plans delivered monthly over a 12-week period, and weekly check-ins to hold you accountable and keep you on track. Details and sign up here: http://nanacast.com/vp/10006989/

FVT Nutrition Coaching 2019 / 2020: “Kick Start” + “Full Transformation” – Spots Open Now

Okay – we are opening up 12 spots in our Nutrition Coaching program for the New Year!

This is always a popular program… and especially as we head into the New Year, many are thinking about re-focusing on their diet… so this will fill up fast.

And once these spots fill, they’ll be gone.

So if you want in, read the details below, reach out to me if you’d like if you have questions, and let’s GO!

See, I believe that some of the biggest issues with most diets on the market today are:

1 – They are far too hard to follow. 

2 – They are very restrictive. 

3 – Often, they are downright confusing.

Why?

It’s because they are designed as a “one-size-fits-all” – type solution.

They don’t account for specific food preferences.

They don’t account for your busy schedule.

And after working with thousands upon thousands of clients over the last 15 years, I’ve come to the realization that, looking at the ones that get the best reults, you need a diet taylored for YOU and YOUR body and goals.

That’s why we’ve created this program.

And this is your personal invitation to join us.

Now you have (2) options:

“Kick-Start” – includes body comp assessment, custom goal setting, custom meal planning, plus (3) follow up sessions over a 21-day period. Details and sign up here: http://nanacast.com/vp/10006988/

“Full Transformation” – includes monthly body comp assessment and monitoring, initial and on-going goal setting, (3) custom meal plans delivered monthly over a 12-week period, and weekly check-ins to hold you accountable and keep you on track. Details and sign up here: http://nanacast.com/vp/10006989/

Before you sign up, feel free to send me a message first – forest (at) forestvancetraining (dot) com – we can check in on your current goals, and make sure it’s a great fit for what you’re looking to accomplish in 2020.

Let’s do this!!

-Forest and the FVT Team

“12 Days of Christmas” KB Workout

Well we just finished up a great Christmas Eve Boot Camp workout at FVT…
…it was all ladies today… Guess the guys were all out doing their last minute shopping!!

LOL

Truth be told, I still have a couple more gifts to pick up, so got to make this quick.

But I wanted to post the 12 days of Christmas Kettlebell work out we did this morning.

You can do it at home over the Holidays with just a single kettlebell and your own body weight, in around 20 minutes.

Happy Holidays, and keep doing the hard work to be your best in 2020:

#

“12 Days of Christmas” KB Workout

1ST DAY – 10 x 10 yard shuttle run or 100 high knees

2ND DAY – 20 KB goblet squats

3RD DAY – 30 KB crush curls

4TH DAY – 4 broad jumps

5TH DAY – 5 x 10 yard bear crawls

6TH DAY – KB suitcase lunge – 6 per leg

7TH DAY – 70 step ups – 35 per leg

8TH DAY – 8 burpees

9TH DAY – 9 one arm KB rows per side

10TH DAY – 10 one arm KB squat to press (5 per side)

11TH DAY – 11 push ups

12TH DAY – 120 jumping jacks

#

Let’s get after it in the New Year!

-Forest and the FVT Team

PS – Have you bought yourself a gift yet? You deserve it! This is the program you need to be on for the first 40 days of the New Year if you want to lose fat, improve performance, and become the best version of yourself:

=> the CORE Kettlebell Challenge

Holiday Drop-In Workouts for Family and Friends

Do you have family or friends in town during the Holidays that would like to come for in for a workout at FVT?

We don’t advertise this regularly, but we recently added an option to drop in for a single boot camp workout.

Drop-ins are best for folks who:

— Are already working out at least semi-regularly somewhere else, have a decent base of fitness, and are relatively injury-free
— Ideally have some familiarity with the exercises and workout style that we do

…and the cost is $25.

Drop-ins also must be paid for and scheduled ahead of time – so that the instructor for the workout you are attending can plan accordingly, and so that we can have you arrive a few minutes early to fill our our medical history and injury waiver forms.

Fill out the form linked below, and put DROP IN in the subject line – we’ll get you over a link to register and schedule your workout:

=> Holiday Drop-In Workouts for Family and Friends

Thanks! –

-Forest and the FVT Team

PS – If you are looking more to try our program and see if it’s something that would work for you on a regular basis… if you are coming back into working out after a layoff… if you have injuries you’re working with and need heavy modifications… we CAN accommodate, but we have other better program options for you. Contact us HERE, and we’ll touch base to figure out the plan.

????last minute gift idea ????

Do you need a last minute gift?

Check out this special package we put together.

You get:

— A copy of my new book, The CORE Kettlebell Challenge

— FVT T-shirt in your choice of size and style

— A gift certificate for our 14 Day Jump Start program (includes 6 group workouts at FVT, done-for-you meal plan, and before/after body comp)

Reply to this message for more info, and we’ll hook it up.

Happy Holidays!

-Forest and the FVT Team

Kettlebell Challenge Workout #4: “Hollywood”

Today’s Kettlebell Challenge is called “Hollywood”, because you get a quick-hitting, kettlebell-based HIIT workout in about 20 minutes… and this one is particularly upper body – focused, so you’ll be feeling it big time in your arms and shoulders after five sets of one-arm swings, presses, and rows.

Give it a try, then check out my CORE Kettlebell Challenge program for a full 40-day training plan:

#

Kettlebell Challenge Workout #4: “Hollywood”

5 rounds, 30 seconds on, 15-second rest between moves, 1-minute rest between rounds:

— One-arm Kettlebell Swings (15 seconds per side) (recommended weight = 8k women / 16k men)
— One-Arm Kettlebell Presses (15 seconds per side) (recommended weight = 8k women / 16k men)
— Lunges (30 seconds per side)
— One-Arm Kettlebell Rows (15 seconds per side) (recommended weight = 8k women / 16k men)
— Jumping Jacks

#

Men and women need to know that they CAN get stronger, lose the fat, and feel great – at ANY age.

The CORE Kettlebell Challenge is the culmination of 23 years of in-the-trenches training and hands-on experience. From my early days of learning to lift weights for high school football and track, to evolving and growing to over three hundred pounds for college football and a “cup of coffee” in the NFL, to the last fifteen years of my strength journey working in the fitness industry — it’s all here:

=> the CORE Kettlebell Challenge

Using kettlebell “blast” workouts that take about twenty minutes, three to four times per week, you are going to get AMAZING results.

To your success!

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

New Kettlebell Vid + “Foundations” Beginner Boot Camp

Hello – Happy Monday 🙂

We had a lot of fun at the FVT Holiday Party on Saturday! Here is a pic of the crew!

So – got a couple of things for you today.

1 – New kettlebell video up on: KB Squat – Mistakes and Fixes. Check it out at the link below:

https://youtu.be/gPvo8BlZydI

2 – We are considering bringing back our Foundations Beginner Boot Camp program starting now, and into the New Year.

We’ve had a GREAT success rate with this program the three times we’ve run it in the past.

It’s specifically designed to help you “ease back into things” – we do a personal training session to start, so that we can break down all the movements we use in our workouts at FVT, focus on form so you don’t get injured, and just give you a little more individual attention to kick things off .. and then we work together over the next 28 days to get you up to speed and ready to rock in our regular program moving forward.

Would you be interested ? Reply to this message and let me know.

Have a great week! –

– Forest and the FVT Team