Sample Meal Plan – “Paleo 1500”

Sometimes, a diet plan that tells you exactly WHAT to eat, and exactly WHEN to eat it, is the missing piece of the puzzle when it comes to your success.

That’s what you get with our custom meal planning program.

A lot of folks have been writing in this week, asking us about how the process works …

… so I wanted to break down how it might work if we were to work together on this, all the way from application process to actual meal plan creation to sample day and follow up questions etc:

1 – If you are interested in the program, fill out the application here:

http://bit.ly/kbbasicsdietplan2

2 – I will take a look at your goals, any special eating requirements you have, and get back to you.

Every single person who applies will not be accepted. Please take the time to fill out the interest form, I evaluate all of them personally.

3 – On signing up, you’ll get an email from me asking you to answer a few simple questions, so that we can start putting together your nutrition plan.

Things like gender, age, weight, current activity level, current eating habits, #1 fitness goal, meal preferences and more all go into the creation of your plan.

4 – We go to work for you, and put together a custom meal plan based around the answers you give me, and deliver it within 72 hours.

It will be a 7 day rotation of different meals so that you can get a great variety of foods and never get bored.

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Here is a sample meal plan, created for a moderately active, 37 year old woman who is about 29% bodyfat at a weight of 142, and wants to lose 10 pounds over the next month:

Breakfast

Bacon, low-sodium, cooked 2 slice cooked
Strawberries 1 Cup(s)
Okra, no salt, boiled 2 cup
Almond Beverage with calcium 1 1/2 Cup(s)
Egg Whites, cooked 4 large
Coconut Vegetable Oil 1/2 Tbsp

Snack

Broccoli flower clusters
2 cup Ground Turkey, cooked 1 oz
Cashews, no salt, dry-roasted 1/4 oz
Coconut water 1 Cup(s)

Lunch

Yams, no salt, boiled or baked
1 Cup(s) Cherry Tomatoes 10 tomatoes
Sliced Ham, extra lean, low-sodium 3 slices
Cauliflower, no salt, boiled 2 Cup(s)

Snack

Apples 1 small
Almonds 1/2 oz

Dinner

Beef 4 oz
Green Leaf Lettuce 2 cup shredded
Avocados 1/4 avocado
Onions 1/2 cup, sliced
Balsamic Vinegar 1 1/2 Tbsp

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5 – Your meal plan will arrive via email, and you’ll know exactly what and when to eat.

6 – You’ll start your plan, and myself and the FVT Team will be here to support you every step of the way! We will answer unlimited questions (within reason) as you work through your custom meal plan, and get amazing results.

Well there you have it. Hope that gives you a great idea of our custom diet planning program, and how it works.

If you are interested, start by filling out the short interest form here:

http://bit.ly/kbbasicsdietplan2

We will review your application and get back to you asap.

Have a great day!

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

Diet Strategy to Avoid Holiday Fat Gain

Well we had a great time at the annual FVT Holiday Party last night (will be posting pics soon to social media, stay tuned!) …

… and now there are just a couple of weeks until Christmas.

Things are VERY busy for me this time of year, as I’m sure they are for you.

BUT I still don’t let it stop me from staying consistent with my training, and doing my very best with my diet.

Today (it is Sunday afternoon as I write this message) is YOUR DAY, to get ready for the week.

Here’s your checklist to make sure you set yourself up for success:

1) Plan – know what your diet is going to look like this week! Have us create you a custom diet plan (details HERE), or use your own. You need to know how many calories you should be eating per day, your ideal macro breakdown, and then using that data, you can figure out what foods you should be eating and at what times etc.

This ALSO includes planning, if you have things like Holiday parties, office parties, etc. This stuff is everywhere this time of year, so be prepared and follow your plan as much as you can and have those “off” meals / days PLANNED – so that you can enjoy yourself, guilt-free!

2) Shop – once you know what you need to do, hit the farmer’s market / grocery store and get the foods you need! This is simple and seems like a given, but truly is another one of the biggest stumbling blocks for people. They don’t have the food they need to eat healthy, so grab fast stuff or whatever instead and then overeat and as a result, stay stuck instead of hitting their goals.

3) Prepare – now it’s time to get everything ready to go. For example, if you know that your breakfast is oatmeal and an egg every morning, hard boil some eggs so that you have them ready when it’s early and you’re in a rush. If you are having a lean meat and veggies and rice for dinners, fire up the grill and make some chicken breasts so that you have them for tonight, and the next two or three too.

That’s a simple plan of attack, but it’s HIGHLY effective if you just DO IT!

Get it done. You can do this.

Let us know if you have questions, we are here to help.

And, if you’re looking for the PLAN part of the equation above – if you want us to tell you exactly what you need to do and what foods to eat and when to eat them for success – check out our Custom Diet Plans program.

Have a great night, talk soon –

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

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++FVT Custom Meal Planning++

Want to get a jump start on your fitness goals for the New Year?

Are you training hard, but not getting the results?

9 times out of 10, your diet is the missing piece of the puzzle.

But here is the good news – we have the solution:

This is our new, 100% custom diet planning program. We have partnered with a team of registered dietitians build a diet for you and your specific needs and goals, and that tells you exactly what to eat and when to eat it! – so that you can finally get the results you work so hard for.

Here’s how it works:

1 – Fill out the short questionnaire below.

2 – If it looks like it’s a great fit, I’ll send you a link to sign up.

3 – On signing up, you’ll get an email from me asking you to answer a few simple questions, so that we can start putting together your nutrition plan.

4 – We go to work for you, and put together a custom meal plan based around the answers you give me, and deliver it within 72 hours. It will be a 7 day rotation of different meals so that you can get a great variety of foods and never get bored.

5 – Your meal plan will arrive via email, and you’ll know exactly what and when to eat for maximum results

6 – You’ll start your plan, and myself and the FVT Team will be here to support you every step of the way! We will answer unlimited questions (within reason) as you work through your custom meal plan, and get amazing results.

Start by filling out the short questionnaire linked below – we look forward to hearing from you!

http://bit.ly/kbbasicsdietplan2

– The FVT Team

Meet Noelle!

Noelle lost 43 pounds in 12 months!

Here’s how she did it …

Before FVT:

Noelle wanted to lose weight, but in her words, “it was hard to keep up the motivation to stay on track” …

She tried to introduce some healthy eating habits and incorporate running into her schedule, but the progress was SLOW, and she wasn’t seeing the best results.

First Workout At FVT:

Noelle joined her sister and long-time FVT client Nalani for one of our Bring-a-Buddy Bootcamps.

She remembers that first class being so tough, but loving it at the same time, and the sense of accomplishment she felt when she made it through!

After that boot camp, before she walked out the door, she knew in her gut that signing up for our program was the right thing to do, and was just what she needed.

And, in her words, “it was the best decision I ever made” …

Noelle’s Accomplishments:

Over the last 12 months, Noelle has lost 43 pounds.

She’s significantly changed her body composition, boosted her energy levels, and improved her overall fitness.

And her strength levels – on things like push ups, kettlebell swings, lunges and more – have skyrocketed at the same time.

Noelle says:

“FVT has become a staple my weekly routine. If I miss boot camp for a week, I feel really sluggish and off track.”

Noelle also shared that she is still a “work in progress”, plans on bigger and better fitness goals in 2017, and that FVT has been a huge factor in giving her the confidence and motivation to do so.

CONGRATS on your success Noelle! It is a testament to your commitment to your health, and hard work week in and week out.

Keep being an inspiration to us all!

– FVT Team

bringing back custom diet plans


*We are bringing back our custom meal planning program for a limited time – will be accepting applications over the weekend!

Want to get a jump start on your fitness goals for the New Year?

Are you training hard, but not getting the results?

9 times out of 10, your diet is the missing piece of the puzzle.

But here is the good news – we have the solution:

This is our new, 100% custom diet planning program. We have partnered with a team of registered dietitians build a diet for you and your specific needs and goals, and that tells you exactly what to eat and when to eat it! – so that you can finally get the results you work so hard for.

Here’s how it works:

1 – Fill out the short questionnaire below.

2 – If it looks like it’s a great fit, I’ll send you a link to sign up.

3 – On signing up, you’ll get an email from me asking you to answer a few simple questions, so that we can start putting together your nutrition plan.

4 – We go to work for you, and put together a custom meal plan based around the answers you give me, and deliver it within 72 hours. It will be a 7 day rotation of different meals so that you can get a great variety of foods and never get bored.

5 – Your meal plan will arrive via email, and you’ll know exactly what and when to eat for maximum results

6 – You’ll start your plan, and myself and the FVT Team will be here to support you every step of the way! We will answer unlimited questions (within reason) as you work through your custom meal plan, and get amazing results.

Start by filling out the short questionnaire linked below – we look forward to hearing from you!

http://bit.ly/kbbasicsdietplan2

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

(video) When Is It OK to Fight?

Got a video to share with you today from Mike Gillette of RealLifeSelfDefense.com

He talks about ‘When Is It OK to Fight?’

Key points he covers:

– A fight – by definition, at least in nearly every jurisdiction in the US – is, by nature, illegal.
– This is not to be mis-construed with self defense. You can defend yourself from physical violence. That is legal to do.
– That being said, you must abide by what is called the “Docrine of Objective Reasonableness”. This is a legal concept used to evaluate whether what we do to defend ourselfs is legal and appropriate, or illegal. For example, if someone comes up and pushes you in the chest, you cannot “defend yourself” by hitting them over the head with a baseball bat. Your reaction must be a reasonable and appropriate response.
– You do NOT have to be 100% correct – but you DO have to be reasonable!
– You also have to consider where YOU stand, personally! This is different for everyone.
– Under what circumstances are you willing to fight, and what are you willing to fight for?

One of the biggest things that will help you with this topic, is dedicated STUDY of it. Knowledge on the topic, makes it a lot less scary.

If you are looking to learn more about the topic of self defense, I recommend Mike’s home study course, Real Life Self Defense.

– Forest Vance

Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

How to Stay Safe in an Unsafe World (guest article / interview)

Yesterday’s message on the topic of self defense was a surprise hit!

We got a lot of responses, and folks interested in the program.

Thank you.

I am following up today with a transcript of a recent interview done with Mike Gillette of RealLifeSelfDefense.com.

The focus of the interview was the dangers posed by so-called “lone wolf terrorists”.

Mike shares some of his thoughts about how to think when you must think about the unthinkable.

– Forest

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QUESTION 1: Should the average person be worried about lone-wolf terrorist attacks?

Worried? No. Mentally prepared? Yes. The way we mentally frame various circumstances plays a big part in how effectively we’ll respond should a response become necessary.

To put it in simple terms, the language we use when discussing or even thinking about dangerous situations can be positive or negative. If you default to always using negative terminology, your mind will store those negative attitudes accordingly.

And those negative attitudes create a defeatist mentality [that] assumes the worst and is more prone to giving up when confronted with danger.

The key is to understand that while certain things such as terrorists are “scary,” you don’t have to be perpetually scared of them. Learn how they operate and what it takes to protect yourself, and then go on about your life.

QUESTION 2: As high-profile targets get extra security, is there an increased likelihood that soft targets — and civilians — will be attacked by lone-wolf terrorists?

Soft targets have historically been the target of choice for terrorists and will continue to be. They are easy to get into, get around in and get out of. And they also provide the potential body count that yields the maximum psychological effect.

As an example, in 1920 a horse-drawn wagon filled with explosives was detonated in front of the J.P. Morgan Bank on Wall Street. The blast killed 38 and injured 143. Attacking soft targets is nothing new.

GET – Real Life Self Defense Home Study Course

QUESTION 3: Is increasing one’s awareness the most important precaution a person can take?

While it can sound trite, being aware is your most critical survival skill. It’s as true when you’re scuba diving as it is when you’re walking in downtown Newark. Nobody survives an attack they don’t see coming.

You need to adopt the attitude that nothing takes you by surprise. Your life is important, and it’s equally important to pay attention to what’s going on around you. The easiest way to do this is to ask yourself questions that begin with the word “why” — as in “Why is this nervous-looking person walking up to me so quickly?” or “Why would someone leave their backpack next to the bus stop?”

Asking the right questions could save your life.

QUESTION 4: How is fighting a terrorist — a person who’s willing to give his life for a cause — different from fighting a mugger, a gang-member or a rapist?

You just have to play the hand that’s been dealt to you. The idea of being willing to die for a cause is not unique to terrorists.

As a cop, I encountered any number of street criminals who wanted to die. They would actually scream things like, “Shoot me, I want to die!” There is a unique element of risk when dealing with anyone who does not care whether they live or die, but a mugger can kill you just as surely as a terrorist can.

It is up to you to use your powers of perception to assess what you’re dealing with and to respond accordingly. The idea of developing different strategies for muggers, bikers, skinheads or terrorists takes what is already a difficult task and makes it unmanageable.

So make it simpler. You are a good guy (or girl) and you may one day have to deal with a bad guy (or girl).

If that happens, there won’t be time to do anything except respond to whatever threat is presented to you.

And only after the fact will there be time to analyze whether your attacker was a gang member, a mugger or a terrorist.

GET – Real Life Self Defense Home Study Course

recommended self defense home study course


Here is a truth about “bad guys”:

The majority of them don’t have any special training.

But they are merciless, and totally willing to commit acts of violence.

Their MINDS are different than nice guys and gals, like us.

It is hard for us to conceptualize where they are coming from. But that’s why it can be so dangerous.

They have a complete sense of acceptance about doing anything they need to you, to get what they want.

And this is why if you want to be prepared to defend yourself, you need to start with:

– Awareness
– Preparedness
– Having a plan

NOT learning the latest, complex self defense moves to get you out of a situation – like so many “self defense gurus” profess.

So that’s why I’m such a big fan of this course:

Real Life Self Defense

Because the emphasis in this program, is on that which is REALISTIC.

Simple techniques, that an ordinary person can learn without prior training.

Training that is RELEVANT, and that you can be successful with when you need it!

We have talked about doing a self defense workshop at one of our facilities here locally – and we hope to put one on in the near future! – but we don’t have anything on the calendar just yet.

In the meantime, this is a great way to get started.

It is a full self defense workshop – captured on high quality film – put on by none other that Mike Gillette.

Mike’s resume includes:

– In-demand tactical trainer for elite government agencies – FBI, DEA, DHS and TSA.
– An army paratrooper
– A SWAT commander
– A member of the Martial Arts Masters Hall of Fame
– A counter-terrorism consultant to the Department of Homeland Security
– He has over 25 different use-of-force and weapons systems instructor designations to his name.
– A bodyguard to Fortune 500 executives and film stars, like Sylvester Stallone

If you want to be able to protect yourself and / or your loved ones, I highly recommend you check out Real Life Self Defense.

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

PS – Real people every day protect themselves, without any special training. But they have the attributes – awareness, preparedness, planning – that you will learn in this course. Check it out now at the link below:

Real Life Self Defense