Hey!

Hope you are enjoying your weekend so far.

What do you have on the plans for today?

If health, fitness, fat loss, even just maintainance of your current level of fitness is a priority – I recomend that you take some time to “PSP”

PSP stands for:

Plan

Shop

Prepare

Let’s break it down …

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1 – PLAN

As an example, according to my needs and goals, here is what my typical day looks like:

~5 or 6 am – start day with large cup of black coffee (or two)

— get ready to go for the day; write email newsletter; breakfast with family; head to one of my training studios; lead a training session or two —

~10 or 11 am – oatmeal, hard boiled egg(s), orange

— check emails; make calls; work on ads / promotions; delegate / motivate FVT team —

~12 or 1 pm – greek yogurt, banana

— do MY own workout —

~2 or 3 pm – turkey sandwich with 1/4 avocado

— check emails; make calls; work on ads / promotions; delegate / motivate FVT team —

~4 or 5 pm – almonds, apple

— lead a training session or two —

— head home —

~6 or 7 pm – chicken or fish + rice or potatoes or pasta + veggies in some form

— family time —

— off to bed, ready for tomorrow –

*Do YOU have a plan like this laid out? If not, you need to. And you need my FEED THE BEAST diet plan, because it will show you how!*

2 – SHOP

SO – I need to take the time to go to the store, and GET THE FOOD I NEED to make it happen.

Sounds basic and obvious – but if you don’t have the food you need, you are not going to succeed.

Go the grocery store, farmer’s market, etc today and get what you need!

3 – PREPARE

I need to hard boil eggs today.

And I will cook some chicken breasts on the grill for the next 3 nights (I’ll do it again mid-week)

I keep my diet super simple so this – along with 5 or 10 mins of prep each morning – is really all it takes.

PRETTY simple – will only take an hour or so, total – but KEY to success!!

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If health, fitness, fat loss, even just maintainance of your current level of fitness is a priority – I recomend that you take some time to “PSP” today.

Look at MY plan as an example.

Do YOU have a plan like this laid out? If not, you need to. And you need my FEED THE BEAST diet plan, because it will show you how. Get it at the link below:

FEED THE BEAST

To your success! –

– Forest Vance
Master of Science in Human Movement
Certified Fitness Nutrition Coach
ForestVance.com

We all know that in order to lose weight, you need to:

1) eat less

and

2) exercise more.

Nothing new there.

However, there are different approaches, techniques, what I like to call “hacks” – that can make your life SO much easier when you are attempting to diet down.

And trust me – we make full use of these (and more) in my new FEED THE BEAST diet plan:

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Forest’s Top 5 Diet Hacks

1 – Batch Cook

Making a healthy dinner? Cook double or triple the normal amount. Save what you don’t eat in tupperware containers, and you’re all set for half the week.

2 – Focus While You Eat

Resist the urge to eat or drink while you watch the tube or check your email. Research published in the American Journal of Clinical Nutrition shows that people who eat while distracted eat 10 percent more in one sitting than they would otherwise.

3 – Healthy Treats

Sometimes you’re just craving some sugar. Having a Crystal Light ready to mix up, or a couple sticks of sugar free gum, can make a HUGE difference – and can keep you from going and grabbing a piece of cake for desert!

4 – Log Your Food

Just doing this alone imporoves most people’s diet and helps them lose weight, because you automatically become so much more aware of what you are eating.

5 – Smaller Bowls

Researchers found that people who were given larger bowls, served and ate 16 percent more than those given smaller bowls. Use this to your dieting advantage!

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Implement one or more of these diet hacks today, and see how much easier it is to tighten up your diet, and reach your fat loss goals in 2018.

And if you’d like to learn more about my new FEED THE BEAST diet plan, click HERE.

Thanks –

– Forest Vance
Master of Science in Human Movement
Certified Fitness Nutrition Coach
ForestVance.com

John asks:

“Does it matter what you eat in terms of fats, carbs and proteins?”

– in response to yesterday’s message on my “8/16” FEED THE BEAST diet approach.

In short – YES.

How many calories you eat daily makes a very big difference too.

If you combine ALL of these things – the IF PLUS the proper macro balance PLUS the proper intake level – is when you are going to get KILLER results.

But don’t worry, it’s not as hard as it sounds 🙂

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Yesterday, I talked about how I eat most of the time – eat for 8 hours each day, and then fast for 16.

This is largely how I have been able to keep off the ~60 pounds I lost 12 years ago.

You simply choose a time frame that works for you. You can start at 9am and finish at 5pm. You can start at 12 noon and finish at 8. Whatever works for you. And it does not have to be the same 8 hours every day.

And then, during your fast period – do not eat 🙂 No caloric beverages, no alcohol, no food. Non-caloric beverages – like water, tea, and black coffee – are fine during the fasting period, but again, no calories of any kind.

But clearly, there are some specifics left out of this.

As John asks, there is no breakdown of fats, carbs, and proteins specified.

There is no specific calorie target specified.

There are no specific foods specified.

And to be honest, there is more than I can go into here, which is why I am putting this information together into a full – blown home study course, which will be available very soon …

But for now, here’s the steps to follow:

1 – Use a reliable calorie calculator, such at the one found on www.calculator.net, to figure your needs, based on your goals.

2 – Decide on a “way” of eating that fits for YOU. There is no right or wrong here. In the FEED THE BEAST program, we give you “general balanced”, vegetarian, and paleo done-for-you options.

3 – Log your food. Use a reliable tracking service, like MyFitnessPal

4 – Weigh yourself regularly. Keep a log / chart. Realize that your weight will fluctuate a bit – up to 5 pounds or more in some cases – each day. But what we’re looking for is overall trends.

If you are making progress towards your goals – keep it up!

If you are NOT making progress – tweak as needed until you get there.

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So John – hope that answers your question!

And hope it helps everyone else too 🙂

Use the steps outlined above to get started on YOU, version 2, for 2018 …

… and stay tuned for the FEED THE BEAST diet course, available very soon!

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

#1 tip to lose the weight and KEEP it off:

EAT

You see, I think that almost all “diet” advice you get from a variety of mainstream sources goes AGAINST our natural human instincts …

… and I am a big believer in the fact that THIS is why we FAIL – going down in weight, then up, then down, then up … over and over again …

… but I also think that there is a solution.

I lost ~60 pounds 12 years ago, and have kept it off to this day, using this method.

This is the same method I’ve used with literally hundreds of clients over the years at FVT, with huge success.

The FULL method – including done-for-you meal plans and MUCH more – will be released later this week …

… but for now, know that what you’ll be doing is designing your days around EATING.

Specifically, I take the “8 hour” approach – that is, eating for 8 hours each day, and then fasting for 16.

This approach is backed by substantial science. Just one recent study – conducted by researchers at the USC Leonard Davis School of Gerontology at the beginning of 2017 – showed that fasting reduced risk for major diseases.

And, if you think about it, it’s a more natural way for humans to eat. Think of the hunt and the daily kill. Early man probably didn’t eat until he made his kill for the day, or collected the food to be eaten. There probably wasn’t any way to store food, so you ate a lot when it was available.

Choose a time frame that works for you. You can start at 9am and finish at 5pm. You can start at 12 noon and finish at 8. Whatever works for you. And it does not have to be the same 8 hours every day.

During your fast period – do not eat 🙂 No caloric beverages, no alcohol, no food. Non-caloric beverages – like water, tea, and black coffee – are fine during the fasting period, but again, no calories of any kind.

More details coming later this week …

But for now, just remember – #1 tip to lose the weight and KEEP it off is, EAT!

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