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

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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

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(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

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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

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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

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Single Arm Kettlebell Swing Form – Shoulder Packing Drill

A really common mistake folks make during kettlebell swings – particularly the single arm version – is letting the shoulder “disconnect” …

… and this “shoulder packing” drill is a great fix!

Grab a partner, lie on your back on the ground, and lock hands (watch the video to learn the best grip to take for this).

Relax your shoulder, and have your partner give a couple gentle tugs. You are going to feel your shoulder “separate” from your body, as in the video.

Then, “lock in” your shoulder. Tense up all the muscles in that area of your body, set your shoulder down and back into perfect posture, and hold it there. Have your partner try to lift you off the ground. If you do this right, your shoulder and upper body will be “connected”, and all will move as one unit, as in the video.

LOCKING IN and PACKING your shoulder – as you just learned how to do in this drill – is exactly what you should be doing during the single arm kettlebell swing.

Incorporate this drill into your program for safer and more effective one arm kettlebell swings!

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“No Guts No Glory” – 7 KB Challenge Workouts from Forest (free):

http://bit.ly/nogutsnoglorykb2

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how to get FEED THE BEAST diet for free

Almost all “diet” advice you get from a variety of mainstream sources goes against our natural human
instincts.

Humans like to EAT – me included! – so instead of trying to RESIST that urge, in what for majority of people is a life-long struggle – with FEED THE BEAST, we EMBRACE it, and instead build our diet AROUND it.

FEED THE BEAST is my new 21 Day “Rapid Shred” diet plan. And you can get it for free, when you get in on our upcoming 28 Day KB Strong – Performance Challenge (details below)

It is the newest iteration of my intermittant fasting approach that has worked for me and so many of my clients in recent years.

The basics of it are – eat all of your calories in an 8 hour
period. 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.

The full plan though goes into a lot more detail. Background and science behind it. How to calculate your daily needs, track your meals, and ensure best
results . 18 100% done-for-you meal plans designed by a registered dietitian that tell you EXACTLY what to eat and when to eat it . And more.

There is a video presentation, you get the mp3 version, and of course the main manual with all the meals plans too.

And again, you can get the full plan – for FREE – when you get in on our upcoming 28 Day KB Strong – Performance Challenge.

If you are looking to take your kettlebell workouts to the next level, get the best results, maybe even get in the best shape ever! – this is going to be a perfect fit.

We are going to focus on getting you stronger and in better shape in this Challenge, by using some special methods to help you:

– Do more / heavier KB swings
– Do more / heavier KB presses

And more.

And as a RESULT … by focusing on getting stronger and performing better in your workouts … you are going to get into awesome shape at the same time

If you are interested, here is all we need from you:

1 – Double check that you meet the requirements

– You need at least 2 KBs (8k or 12k and 12k or 16k for women; 12k or 16k and 20k or 24k for men)
– You need to be able to commit to training for 20-30 minutes, 3 days per week for the next 28 days
– You need to be committed to giving it your best and making an honest effort

2 – Reply to this email, and let us know:

– What your big fitness goals are for 2018
– WHY you would be a good fit, and why we should pick you for this Challenge

If it looks like it’s a good fit, we will reply back to you personally with all the details and how to sign up.

Get back with us ASAP if you are interested, and we will hook you up with the details on how it works and how to sign up!

Thanks for taking the time, and we look forward to hearing from you! –

– Forest Vance and the FVT Team
ForestVance.com (personal blog)
Kettlebell Basics (Facebook)

PS – We have 8 spots left in the Challenge as I write this. Please get back to us ASAP if you are interested!

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KB STRONG – Ladder Workout

If you are looking to gain kettlebell pressing strength, the ladder approach is one of the best.

Pavel Tsatsouline taught us this technique and the approach in detail at the first RKC that I went to in 2009.

I have used it since it in my kettlebell strength – based programs (like the KB Strong – 28 Day Challenge, starting Dec 4th, details below) with great success.

It will help you to make huge strength gains in a short period of time!

Here’s an example:

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KB STRONG – Ladder Workout

1 – PRESSING LADDER

KB Presses – Do four ladders up to 3 reps each.

(M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)

The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BURNER – set your timer for 12 minutes, get as many rounds as possible!

3 pull ups (use band assist if needed, OR do 9 inverted rows)
5 dips (use low bars and foot assistance if needed)
7 push ups (knees OR toes)
9 two hand KB swings

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Do you ever notice how good you feel after a great KB workout?

Just imagine what you will feel and look like 28 days from now – when the KB STRONG Challenge is complete – with your new, strong, slender, powerful body.

If you are interested, we are still looking for 10-15 more people to join us.

If you are looking to take your kettlebell workouts to the next level, get the best results, maybe even get in the best shape ever! – this is going to be a perfect fit.

We are going to focus on getting you stronger and in better shape in this Challenge, by using some special methods to help you:

– Do more / heavier KB swings
– Do more / heavier KB presses

And more.

And as a RESULT … by focusing on getting stronger and performing better in your workouts … you are going to get into awesome shape at the same time

If you are interested, here is all we need from you:

1 – Double check that you meet the requirements

– You need at least 2 KBs (8k or 12k and 12k or 16k for women; 12k or 16k and 20k or 24k for men)
– You need to be able to commit to training for 20-30 minutes, 3 days per week for the next 28 days
– You need to be committed to giving it your best and making an honest effort

2 – Reply to this message in the comments, and let us know:

– What your big fitness goals are for 2018
– WHY you would be a good fit, and why we should pick you for this Challenge

If it looks like it’s a good fit, we will reply back to you personally with all the details and how to sign up.

Again, we only have 10-15 more spots left, as we limit these Challenges to give you lots of personal attention, and about 18 of the spots are already taken … so get back with us ASAP if you are interested, and we will hook you up with the details on how it works and how to sign up!

Thanks for taking the time, and we look forward to hearing from you! –

– Forest Vance and the FVT Team
ForestVance.com (personal blog)
Kettlebell Basics (Facebook)

0 comments

Like kettlebells? You’ll love this:

farmer carry KBs

We are looking for 20-25 more people to join us for our upcoming 28 Day KB STRONG – Performance Challenge.

If you are looking to take your kettlebell workouts to the next level, get the best results, maybe even get in the best shape ever! – this is going to be a perfect fit.

We are going to focus on getting you stronger and in better shape in this Challenge, by using some special methods to help you:

– Do more / heavier KB swings
– Do more / heavier KB presses

And more.

And as a RESULT … by focusing on getting stronger and performing better in your workouts … you are going to get into awesome shape at the same time 🙂

If you are interested, here is all we need from you:

1 – Double check that you meet the requirements

– You need at least 2 KBs (8k or 12k and 12k or 16k for women; 12k or 16k and 20k or 24k for men)
– You need to be able to commit to training for 20-30 minutes, 3 days per week for the next 28 days
– You need to be committed to giving it your best and making an honest effort

2 – Leave us a comment on this post and let us know:

– What your big goals are for the next 28 days, 90 days, 12 months and beyond
– WHY you would be a good fit, and why we should pick you for this Challenge

If it looks like it’s a good fit, we will reply back to you personally with all the details and how to sign up.

Again, we only have 20-25 more spots left, as we limit these Challenges to give you lots of personal attention, and about 10 of the spots are already taken … so get back with us ASAP if you are interested, and we will hook you up with the details on how it works and how to sign up!

Thanks for taking the time, and we look forward to hearing from you –

– Forest Vance and the FVT Team
ForestVance.com (personal blog)
Kettlebell Basics (Facebook)

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[new vid] Kettlebell Swing Form – Advanced Tips

In today’s video we are covering a bit more advanced, often little discussed topic – swing rhythm.

You’ll see:

– Common mistake #1 – the “lazy swing” – where the hips do not get through all the way

– Common mistake #2 – the “robot swing” – where you are TOO tight, and rush through the movement

– Exactly what proper swing rhythm SHOULD look like

Watch it now here:

To your KB swing success! –

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

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Want 7 of my best KB workouts, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for a limited time – at the link below:

http://bit.ly/nogutsnoglorykb2

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