Respond directly to this message with the words KETTLEBELL ABS, and if we have enough interest, we’ll get a date for this workshop on the books!

Kettlebells are one of the best strengthening tools for abs, because the dynamic nature of kettlebell exercises makes them particularly effective for forcing the core to work hard in a different way.

Whether you are doing:

• Turkish get ups
• Single-arm Cleans, Swings, or Snatches
• Windmills
• Loaded Carries

…or any other unique kettlebell movement… your abs never stop working!

In this special workshop event, I am going to show you how to do all these KB moves (and more) the RIGHT way… because you can’t just slap together KBs for abs moves, and expect to get results.

We’ll meet as a small group at our Lee’s Summit studio location and take two hours to dive deep into techniques, tips, and tricks for the kettlebells for abs exercises listed above so that you can make faster progress in less time.

I’ll even throw in a free copy of my Kettlebells for Abs home study course AND a copy of my CORE Kettlebell Challenge book with your registration fee (limited to 1st six in-person attendees to sign up).

BUT. Before we officially open registration for this event, I want to make sure that we have adequate interest. So. Please respond directly to this message with the words KETTLEBELL ABS, and if we have enough interest, we’ll get a date for this workshop on the books.

– Forest Vance – Owner, FVT Personal Training – Kettlebell Expert

Are you new to exercise or just getting back into things?

We offer personal training so that you can get the individualized attention you need to start your fitness journey off right!

Reply directly to this message and ask about our 2 session PT jump start today!

-Forest and the FVT Team

If you’re looking to lose fat quickly, like in our upcoming “20 pounds in 6 weeks” Kettlebell Challenge, fundamentally, there are two main things to focus on:

1 – Reduce intake: You need to consume fewer calories overall than you currently do. It’s not just about eating less; we need to choose healthier, nutrient-dense foods and time them around your workouts for optimal fueling. But the bottom line is, we need to lower your calorie intake. We help you do this in a very hands-on way in the 20 in 6.

2 – Increase expenditure: We need to burn more calories than you currently do. This includes doing kettlebell workouts like the one below, adding more cardio sessions each week, and increasing overall activity levels:

#

1000 Calorie Kettlebell AMRAP + HIIT Workout

PART 1 – 25-min KETTLEBELL AMRAP (approx 513 calories total):

Complete the prescribed number of reps of the first exercise. Taking as little rest as possible, complete the prescribed number of reps of the second exercise. Repeat in the same fashion for the full kettlebell circuit. Go back to the top and do as many rounds as you can in 25 minutes:

– 20 KB swings – your choice of two hand, one hand, or hand-to-hand
– 12 push ups – regular, narrow, or wide grip
– alternating reverse lunges – add KB in goblet position depending on your fitness level / goals
– one-arm KB rows (palms in 1st round; palms forward 2nd round; palms backwards 3rd round; palms in 4th round)
– V-sit hold – 45 seconds

PART 2 – 25-min CORE + HIIT (approx 540 calories total):

Do as many reps as you can of each exercise in 50 seconds. Rest for 10 seconds between moves. Rest for one minute between rounds. Do 4 rounds total:

– jog outdoors / on a treadmill / jumping jacks / jump rope / your choice of cardio
– plank / side plank (alternate each round)
– side shuffles (make sure to balance moving in both directions!)
– “reverse snow angels”
– burpees – modify for your fitness level / goals / etc

#

A good starting point is aiming for an extra 500 calories burned per day compared to your current level, while also consuming 500 calories less per day. This creates a net deficit of 1000 calories daily, which should result in at least two pounds of weight loss per week.

Give that a try, then go sign up for the 20 in 6 Challenge when we open registration later this week!

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Will you be joining us for the Bring a Friend Workout at FVT this Saturday, March 30th at 8am? Last call to reserve your spot! Details and sign up at this link: https://forestvance.wufoo.com/forms/m1mt25sg0fx9b5o/

Get ready for the Spice Girls, Nirvana, and Vanilla Ice. Wear your Air Jordans and snapback hats. We might even have a mix tape prize for the best dressed participant ?

Our Bring a Friend workout is also open to the greater community – ANYONE who wants to come and try our program is invited. It’s the perfect chance for new clients to try one of our workouts and see if it’s a fit for their goals.

The event is 100% free – HOWEVER, there is a catch!

1 – You MUST register ahead of time using the form below. We need your contact info so that we can reach out and confirm your attendance.

++ IMPORTANT – if you are signing up for a friend, please use THEIR accurate name, email, and phone number – not yours ++

2 – Space is strictly limited to the first 10 to sign up.

If you’d like to attend this special event, reserve your spot by entering your contact info here – https://forestvance.wufoo.com/forms/m1mt25sg0fx9b5o/

Look forward to seeing you there!

– Forest and the FVT Team
300 NW Victoria Drive
Lee’s Summit, M0 – 64086

Healthy High-Protein Turkey Taco Bowl

Here’s a simple and protein-packed recipe for your weekly meal prep!

*Need help with meal planning? We can help you build a customized plan to reach your goals, faster and easier than last time! Click here to learn more -> https://forestvance.wufoo.com/forms/fvt-personal-training-try-our-program-mko7zxj1v0e4d4

Ingredients:

• 1 lb lean ground turkey
• 1 packet of taco seasoning
• 1 cup cooked brown rice or quinoa
• 1 can of black beans, drained and rinsed
• 1 cup diced tomatoes
• 1 cup shredded lettuce or spinach
• Optional toppings: sliced avocado, shredded cheese, salsa, Greek yogurt (as a sour cream substitute)b

Instructions:

1. Cook ground turkey in a skillet until no longer pink. Add taco seasoning and cook for 2-3 more minutes.
2. Prepare brown rice or quinoa according to package instructions.
3. Assemble taco bowls with rice/quinoa, turkey, black beans, tomatoes, and lettuce/spinach.
4. Add optional toppings like avocado, cheese, salsa, or Greek yogurt.
5. Seal and store in the fridge for up to 4-5 days.

Nutrition Info (per serving):

Calories: ~400
Protein: ~30g
Carbs: ~40g
Fat: ~10g

“Go Ninja, Go Ninja, Go Goblet Squats: Hold the kettlebell like a ninja sword and squat low, feeling like you’re ready to battle alongside the Teenage Mutant Ninja Turtles.”

This is just one of the amazing 90s themed exercises you’ll perform at our upcoming Spring Break Flashback boot camp – have you signed up yet? Learn more and save your spot here: https://forestvance.wufoo.com/forms/m1mt25sg0fx9b5o/

The workout could include other signature 90s kettlebell moves such as:

Hammer’s Hammer Curls

Cool as Ice Kettlebell Swings

Word to Your Mother Russian Twists

Sign up and bring a buddy to find out! And hurry, we only have four spots left: om/forms/m1mt25sg0fx9b5o/

-Forest and the FVT Team @ ForestVanceTraining.com

Here are 7 Reasons to Bring a Buddy to the FVT Spring Break 90s Flashback Boot Camp on Saturday, March 30th at 8am.

But first, reserve your spot at the event at the link below, and hurry, because space is limited!

–>> FVT Spring Break 90s Flashback Boot Camp on Saturday, March 30th at 8am

1. Misery Loves Company: Because nothing builds camaraderie quite like shared suffering
2. Fashion Police Backup: Because you need someone to reassure you that you are totally on-trend
3. Personal Photographer: So they can capture those priceless moments and turn it into your next Instagram sensation
4. Competitive Edge: Because there’s nothing like a bit of friendly competition to push you both to your limits
5. Emergency Snack Holder: Because who else will carry the emergency chocolate bar for when the workout gets too intense?
6. Designated Cheerleader: Because when you’re contemplating giving up, having someone yell, “You can do it!” in your ear can be surprisingly motivating
7. Post-Workout Therapy Session: Because there’s nothing like collapsing on the floor together afterwards, questioning your life choices, and then laughing hysterically about it

Reserve your spot at the event at the link below, and hurry, because space is limited!

-> Spring Break 90s Flashback B–>> FVT Spring Break 90s Flashback Boot Camp on Saturday, March 30th at 8am

-Forest and the FVT Team — ForestVanceTraining.com

We are going to hold a special 90s Flashback Spring Break Bring a Friend Workout at FVT!

This special event is scheduled for Saturday, March 30th at 8am.

Get ready for the Spice Girls, Nirvana, and Vanilla Ice. Wear your Air Jordans and snapback hats. We might even have a mix tape prize for the best dressed participant ?

Our Bring a Friend workout is also open to the greater community – ANYONE who wants to come and try our program is invited. It’s the perfect chance for new clients to try one of our workouts and see if it’s a fit for their goals.

The event is 100% free – HOWEVER, there is a catch! 🙂

1 – You MUST register ahead of time using the form below. We need your contact info so that we can reach out and confirm your attendance.

++ IMPORTANT – if you are signing up for a friend, please use THEIR accurate name, email, and phone number – not yours 🙂 ++

2 – Space is strictly limited to the first 10 to sign up.

If you’d like to attend this special event, reserve your spot by entering your contact info here – https://forestvance.wufoo.com/forms/m1mt25sg0fx9b5o/

Look forward to seeing you there!

– Forest and the FVT Team
300 NW Victoria Drive
Lee’s Summit, M0 – 64086