Jennifer came to us about this time last year, looking for help getting into shape!
She was doing some light exercise on her own, and didn’t feel she was overeating… but she had an extra 20 or so pounds she wanted to lose, and was frustrated, because that no matter what she tried, couldn’t seem to drop the weight.
Jen told us that she had many reservations before she started with FVT 🙂 For one, she was terrified that she wouldn’t know what to do… and she also didn’t want to go somewhere where everyone was in shape and was more advanced than her.
But starting with her first session, Jennifer was determined and ready to do what it took to get results. And because of how we structure our program and the small group size we maintain, she was able to hop right into our boot camp program, slowly work her intensity up as her fitness improved… and she hasn’t looked back!
Jen also said: “…things started falling in place when I actually started following Forest and Leanne’s advice, and made the lifestyle changes they recommended.”
Over the past 9 months, Jennifer has changed her lifestyle, mindset, and overall attitude. She has lost 24 pounds since she started with FVT, and is now working to gain some strength and lean muscle and take her fitness to the next level in 2020.
Great job Jennifer, we are so proud of your success!
We are launching a new program to help you 1) take your strength to the next level 2) bust through a training plateau 3) meet new goals in 2019!
Over five “Next Level Strength” – Barbell Basics personal training sessions, you’ll learn how to deadlift, the RIGHT way. You’ll learn how to bench press, the RIGHT way. We’ll give you a training plan to do on your own between workouts to maximize your results. And you’ll end up a STRONGER version of yourself at the end.
These are going to be personal training sessions, so that we can give you maximum attention on form, and make sure you understand how to do the exercises safely and effectively. They are also going to be 30 minute sessions, so that we can keep the cost resonable, and so that you can easily fit the sessions into your busy schedule, before or after a regularly scheduled group training workout, etc. And we will have available spots open at both studio locations.
More details coming soon. Reply back to this message to let me you are interested, and I can share any additional info we have. If it sounds like something that’s right up your alley and you’re ready to get going asap, we can even get you signed up and your first session scheduled. Look forward to working with you on this!
(NOTE: this is a private group, so you’ll have to request to be added, and I’ll go in and manually approve as soon as I can.)
We’re getting great interaction already in the last few days, and the goal is to make it a place where we can share our journeys and ask questions and get useful fitness advice, specific to those aged 40 and up in the Sacramento, CA area.
ALSO – feel free to share and invite folks to the group who you think might be interested and benefit. In fact, please do!
You want to get started on your journey to become a fitter version of yourself in 2020.
And it all starts with your first workout.
But having worked with thousands and thousands of clients over the last 16 years, I realize that this is a big step.
The and good news is, it all gets easier if you just START.
We are friendly and welcoming, and will make you feel right at home in our community.
But sometimes, some encouraging words from another new client can make a big difference.
Check out what Jerry had to say after his first workout at FVT:
“I have been doing fitness/workouts nearly all my life.
Due to some medical issues and the medication, I have been on I have been out of it for a couple of 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 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.”
-Jerry R, Pocket / Greenhaven Sacramento, CA
Contact us by clicking here now. Fill out the interest form. I’ll get back to you ASAP. We can schedule a time to chat, I can learn a bit more about your goals, give you more info on some possible options, and we’ll go from there to get started with the program that is the best fit. Let’s start working towards your fitness goals for 2020 today!
All you need is a kettlebell (12k women / 20k men is recommended weight for the rack carries, but you can go up or down depending on your fitness level and goals) and around 10 yards of space.
Set up two cones or markers 10 yards apart. Set your timer for 10 minutes. Then do:
:30 shuttle run (go back and forth between the cones)
:30 KB rack carry, right side (go back and forth between the cones)
10 burpees
:30 shuttle run (go back and forth between the cones) :30 KB rack carry, left side (go back and forth between the cones)
10 burpees
Here’s to making 2020 your best year yet!
-Forest Vance, ForestVance.com
PS – Check out my CORE Kettlebell Challenge 40-day program for more workouts like this, and a complete plan to help you reach your fat loss goals and performance goals with just a couple of kettlebells and around 20 minutes, three to four times per week: http://bit.ly/corekettlebellchallenge
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?
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.
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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:
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…
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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/
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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/
