What’s Your Snack IQ?

Here’s a topic that I know is confusing to a lot of you: snacking! For example, if you’re trying to lose body fat, is it good to eat ‘three squares’ a day and avoid snacking all together? Or should you eat every 2-3 hours during the day? You’ve probably heard both things – so here’s the truth:
Snacking is bad if the ‘snacks’ you eat are unhealthy. But eating frequently – every 3-4 hours – is good. It keeps your metabolism fired up, prevents hunger, and a whole host of other things.
The average woman is going to have to eat about 5 times per day, and the average man 6 times. So 2-3 of those ‘meals’ will probably look like a smaller-portion sized ‘snack’.
I think it goes without saying that chips or a candy bar is not a good snack. But, here’s a little-known fact: something like yogurt or a granola bar, by itself, could be bad, too.
The key to healthy snacking, besides keeping your portions down like we already covered, is a proper macronutrient balance. So, the reason why the yogurt or the granola bar could be bad is not because these snacks are too high in calories, it’s because they are typically composed almost entirely of highly processed carbohydrate.
Here’s an example of what a healthy snack might look like:
1/2 cup cottage cheese
1/2 apple
6 almonds
1 orange
3 macademia nuts
1 oz string cheese
You see: we’re balancing protein, carbs, and fat with every meal, while keeping the portions moderate. These portions could obviously be adjusted up or down depending on your daily caloric need.
So, just rememer, snacking is good for you – if you do it right. Good luck with your health and fat loss efforts!

April Challenge Workout


Five Exercise Circuit:
Body Weight Squats
Sit Ups
Walking Lunges
Push Ups
Kettlebell Swings
Perform each exercise for one minute and complete as many reps as possible.

Take 15 seconds of rest between exercises and one minute of rest between circuits.

A single rep of each exercise counts as one point. Point totals will be posted.

Notes:
-Sit ups are to be performed with feet unachored and arms at the sides
-A single lunge step counts as one point
-Men do full push ups + use 16k kettlebell
-Women do knee push ups and use 12k kettlebell

Group Training/ Boot Camp Times + Locations Posted

Moving forward, all group training/ boot camp times and locations will simply be posted on the site – if you have any questions, check here first!!

You’ll find this information on the ‘Group Training/Boot Camp Times + Locations’ page – click the link at the top of the page from anywhere on the site to access it. You can also access this info now by clicking here:

Group Training/Boot Camp Times + Locations

Boot Camp Fitness Training Explained

‘Boot camp’ is a buzzword in the fitness world these days … in fact, it seems like there’s a lot more advertising and hype about boot camps now than there is about one-on-one personal training. And if you take a look at what people are searching for on the internet, there is much more interest in boot camps than there is in traditional personal training. So that means it’s a hot market.

But what exactly is boot camp fitness training? What are the workouts like? Is the instructor going to yell and scream at you and make you do push ups in the mud?

Well, I have a pretty good idea what goes on in other camps, and I can tell you exactly what ours is like:

It’s an intense, fast paced, circuit-style workout. We use a huge variety of body weight exercises – simple ones like push ups and body weight squats, and a lot more you’ve probably never done or even heard of – dumbells, kettlebells, and even mix in a little running from time to time.

I don’t yell and scream like a boot camp instructor. To be honest, it’s a lot more like group personal training than it is a ‘boot camp’.

But, I will push you hard – probably harder than you’ve ever been pushed. And if you follow the diet and workout guidelines I give you on your own time, I guarantee you will get results.

So that, in a nutshell, is boot camp fitness training explained. If it sounds like something you’re interested in, contact us today by calling (916) 273-9366 or by leaving a message here. Your first workout is free, so you have nothing to lose – call today!

How To Break Your Fat Loss Plateau

Hey guys … if you’re stuck, here’s how you can start making progress again –

Enter to win a totally free copy of the Ultimate Fitness Resource Toolkit – the compete workout road map, meal plan, and guide to getting in the proper mindset to lose fat –
For more details and to enter the contest, click the link below:

Eating Well While Eating Out – 3 Quick Tips

Two over-indulgent restaurant meals over a weekend can literally kill the progress you’ve made with your fat loss plan over the course of the week – here are three tips to help you stay on track and make good choices even when you’re dining out:

1. Cut Your Portions In Half

Just eat half of your meal. Portions at most restaurants these days are so ridiculously huge that eating half of your meal actually many times leaves you with a ‘correct’-sized portion.

2. Pick Your Favorites

Choose only one of your favorite foods – not all of them. In other words, you can get the cookie if you really want it, but eat healthy for the rest of your meal. Have the burger but skip the fries. You get the idea.

3. Skip The Caloric Beverages

Two regular-sized sodas can literally add several hundred calories to your meal. It’s just not worth it – skip the caloric beverages.

Keep those three tips in mind this weekend to keep your fat loss plan in check!

Hard Core Conditioning Sacramento Boot Camp Is Now Open For Registration – Save When You Sign Up For Our Inaugural Camp!!

First, a quick thanks to everyone who’s attending our free trial – we’ve had some awesome workouts and it’s been a lot of fun –

So here’s some details about the full-blown Hard Core Conditioning Sacramento Boot Camp program:

Included is:

  • One or two awesome workouts per week (depending on which program you decide to go with)
  • A complete guide for your personal workouts outside of camp – you’ll know exactly what you need to do for your own weight training sessions, cardio workouts, flexibility and core work, etc.
  • Diet guidelines and an incredibly easy-to-follow and effective meal plan – you’ll know exactly what you need to eat to reach your goals
  • Monthly fitness evaluation including weight tracking and body fat testing

Here’s what a few of our clients have to say about our programs:

Eddie and Denise Lost 62 Pounds of Fat and Gained 14 Pounds of Muscle in Less Than 4 Months

“Prior to meeting Forest and using his training system, I did mostly your typical ‘bodypart split’ – type of workout – I devoted one day per week to work my chest, a day to work my legs, etc. In the past, I never had any real specific direction or plan for my workouts – I just sort of showed up. Not surprisingly, I never really got the results I was looking for.

These new workouts are like nothing I’ve ever experienced. I’m able to work my entire body in an amazingly short amount of time. I’m very happy with the progress that Denise and I have made so far.”

– Eddie E

“I actually didn’t see results on the scale as quickly as I expected to in the beginning, and in the past would’ve given up too easily. I knew how to eat healthy so I thought I was fine and I can be a bit hard headed sometimes … however, with Forest’s suggestions, I was finally able to nail down my diet, and when I did, everything started coming together and I got the results I was looking for.

The thing I enjoy most about these workouts is the amount of variety involved. The exercises, amount of sets and reps, and weight I use are constantly changing so I never get bored. Also, the results I’m getting now are as good or better than when I was working out two hours a day, six days per week. These workouts never take longer than 45 minutes. Thanks Forest!”

-Denise E

Melanie Lost 68 Pounds in Less Than 6 Months

“From late September 2008 to the middle of February 2009 I lost 68 pounds. I have had over 15 people not know it was me they were talking to recently. I think that says a lot. This has been the best thing for my health and happiness. I decided to stop the excuses and start caring. Let today be the day you care enough. Just do it!”

-Melanie A


Ready to sign up? Here’s what do next:


1. Pick the program option that best fits your needs:

Option A:
2x per week month to month – normally $175 a month, sign up now for $159 – pay for one month at a time and discontinue the class at any time –
Option B –
2x per week w 3 month commitment – normally $150 a month, sign up now for $139 a month (3 month pre-paid total comes to $417 vs normal price of $450) – best deal!!
1x per week – normally $100 a month, sign up now for $89


The best part about signing up now is that you’re locked in at these prices until you decide to stop. So, if you train for the next 12 months, as many of my clients end up doing, you’re guaranteed to save almost $200.

2. Upon receiving payment, you’ll get a personal confirmation email from me within a few hours with further instructions.

See you at the inaugural Hard Core Conditioning Sacramento Boot Camp!! If you have any questions at all, don’t hesitate to contact me by clicking here.