14 Day “Rapid Shred” Protocol – Part 1

This is part one of an article series on the new FVT 14 Day “Rapid Shred” protocol.

If you follow the protocol exactly as outlined, you can expect to lose 2-3% of of your current bodyweight in 14 days.

We are going to be doing some methods you may be familiar with, some not.

Just trust the process, and let’s make it happen 🙂

14 DAY RAPID SHRED PROTOCOL – PART 1

Eat 10 calories per pound of bodyweight per day

This is a very rough estimate of your caloric needs for fat loss – I FULLY admit that.

Actual needs will vary depending on your individual metabolism, your individual activity level, and much more.

BUT – the “10 calories per pound of bodyweight” rule has proven to be a surprisingly simple starting point over the years with clients that I have worked with.

All you do is this:

– Weigh yourself
– Multiply your current weight by 10
– That’s how many calories you get to eat each day

EXAMPLE

Weight = 150 pounds
Daily calorie allowance = 1500

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In part 2, we’ll talk more about a unique way to TRACK your intake, that makes it simple and fun.

Stay tuned!

– Forest and the FVT Team

PS – Want some accountability and support and coaching in your 14 Day Rapid Shred process? Check out this out => FVT 14 Day “Spring Sprint”

14 Day “Spring Sprint” Program

+End of month DEADLINE!! Details below+

 

Spring Break is right around the corner!!

It’s almost time to start putting on those summer clothes.

So are you ready?

Or do you still need to put in a little more work?

Never fear, FVT is here with our 14 Day “Spring Sprint” Program.

We give you:

– The meal plan
– The workout plan
– The lifestyle and recovery plan
– The extra accountability

EVERYTHING you need to succeed.

Current clients can participate at no cost.

New / returning clients can join for $99.

HOWEVER – there are a couple of requirements you must meet, if you want to get involved with this program:

1 – You must make the commitment to actually DO the protocol to the best of your ability.

Because if we’re going to share this with you, we want you to get results! And you have to be willing to actually put in the work if that’s going to happen ????

2 – You will need to commit to logging everything you eat and drink (we’ll show you a SUPER easy way to do that, btw) for the 14 days.

We give you a complete outline of what to eat and when to eat it – along with sample meal plans to follow – so that everything is laid out for you.

3 – You will need to commit to five times per week of workouts, for about 45 minutes each, for the 14 days. Three of these will be “HIPT” workouts at the FVT studio, and two will be basic walk / jog / run workouts you can do anywhere.

4 – You will need to commit to taking care of your body during the Challenge. This means getting plenty of sleep, possibly reducing your caffeine intake, possibly reducing your alcohol intake, etc.

6 – You will need to be friendly and coach-able.

This might be the most important requirement of all.

If we are going to be able to help you in the best way possible, you need to be positive and open to our suggestions.

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NEW CLIENTS – click the link below, and fill out the form with your contact info. Put “SPRING SPRINT” in the subject line. We’ll get back to you ASAP to get you signed up:

+ END OF MONTH DEADLINE: program closes March 31st, 2019 – apply now!

https://www.emailmeform.com/builder/form/705723

EXISTING CLIENTS – shoot us a message or let us know at your next workout, and we’ll get you all set up.

Look forward to hearing from you, and here’s to getting you in top shape for Spring!

– Forest and the FVT Team

“After years of trying to lose weight, I finally lost 10 lbs!”

Clarissa started at FVT in late 2018.

She had been trying to lose weight for years, and had tried lots of different things, but had never succeeded.

So, with the new FVT location in the Pocket / Greenhaven area, she thought she would give our program a try.

Great news! In Clarissa’s words:

“Wow!! After years of trying to lose weight, I finally lost 10 lbs. I am overwhelmed with joy that I am down to size 8 and BMI of 24.8!!”

CONGRATS Clarissa, keep up the great work! Here is to your continued success!

– Forest and the FVT Team

new FLAG (fat loss accountability group) – lose 10 lbs in 6 weeks

We are thinking of getting our FLAG (fat loss accountability group) back together!

Would you be interested?

We’d help you put together a custom meal plan ..

Meet weekly to help you stay accountable …

And have a goal of helping each participant to lose at least 10 pounds over the 6 weeks.

I made a video explaining a bit more on the details:

If you are interested, just shoot me an email, send me a text, give us a call, or let us know in person.

We need about 6-10 people to get this going.

Hope to hear from ‘ya! 🙂

– Forest

Kettlebell Clean / Press Technique (rack position)

Getting into a solid rack position is something I personally struggled with for a bit when I first got into kettlebells.

For some reason, I just couldn’t seem to get it right.

Then, I learned the checkpoints I’m going to share with you in today …

… and it made all the difference!

KETTLEBELL RACK POSITION CHECKPOINTS

1 – Hand should be below the chin
2 – Forearm is vertical
3 – Arm is close to the body
4 – KB should be touching the upper arm and forearm

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Basic stuff, but honestly, a LOT of people get it wrong.

And if your rack position isn’t right, your cleans and presses – and any other moves you do from there – won’t be right either.

So, practice this drill a minute before your next kettlebell workout, and see improvements right away!

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BRING A FRIEND TO FVT

Do you want to bring a friend to try a boot camp at FVT?

You can do it this month for free, when you donate any amount to Childhood Cancer Research.

While you are here, you will get the opportunity to learn about safe and effective KB training technique, like we covered in today’s video.

More info and sign up at the link below:

https://www.forestvancetraining.com/2019/02/donate-any-amount-to-our-childhood-cancer-research-charity-effort-and-try-a-boot-camp-workout-free.html

10 Min Zero Equipment Bodyweight Ladder Challenge

We did a really fun challenge at the end of boot camp last night.

Everyone loved it and hated it at the same time 🙂

It’s 100% bodyweight-based and requires ZERO equipment, so thought it would be cool to share.

Give it a try today:

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10 Min Zero Equip Bodyweight Challenge

Set your timer for 10 minutes. Start with one rep of each exercise. Once you finish one rep of each exercise, do two reps of each exercise. Once you finish two reps of each exercise, do three reps of each exercise. Continue to “climb the ladder”, getting as high as you can in 10 minutes.

*BONUS – do it with a partner “I-go-you-go” – style for added challenge and fun!

– burpee
– prisoner squat
– push up
– total body extension (like a jump, but low impact – just come up on your toes instead of leaving the ground)

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We’re bringing on a few new clients to start our Elite distance coaching program next week.

We’re going to help them lose weight & feel better than they have in years.

Would you like to join us?

GO HERE

Fill out the interest form

And we’ll get back to you ASAP 🙂

To your success! –

– Forest Vance
ForestVance.com
ForestVanceTraining.com

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PS – Scott K just posted this in the Elite distance coaching group, after just 4 weeks in the program:

“Hopped on the scale this morning … down 10 pounds, I’ll take it.”

We’re bringing on a few new clients to start our Elite distance coaching program next week.

We’re going to help them lose weight & feel better than they have in years.

Would you like to join us?

GO HERE

Fill out the interest form

And we’ll get back to you ASAP.

Look forward to hearing from you!

Donate any amount to our Childhood Cancer Research charity effort and try a boot camp workout FREE

Charity Boot Camp was a success!

We raised over $700 for childhood cancer research and had a great fun workout as a group.

Huge thanks for your support! ????????????

Now if you weren’t able to make it out, but still want contribute, I have great news.

The Head Shaving event itself is on March 9th, and we want to raise at least $1000 for the cause.

So, for the month of February, we have decided that you can donate any amount to our Childhood Cancer Research charity effort and try a boot camp workout FREE!

IMPORTANT – we have specific times set aside for this, so you must register and get the appointment scheduled ahead of time. Click the link, enter your contact info, and we’ll reach out ASAP to schedule your workout:

https://forestvance.wufoo.com/forms/z1tzzce13aomfq/

Valid at both of our Land Park / Pocket – area locations.

Look forward to hearing from you!

– Forest and the FVT Team