FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
Registration for the Fall 2017 28 Day Rapid Fat Loss Challenge is LIVE! Click the link below for more info and to sign up:
Fall 2017 28 Day Rapid Fat Loss Challenge is LIVE!
This Challenge will be a ROLLING START – so you can register starting NOW, and get started RIGHT AWAY.
Fall 2017 28 Day Rapid Fat Loss Challenge is LIVE!
Look forward to helping you get in top shape this fall!
– The FVT Team
Here is a morning blender drink recipe to try.
It will keep you energized, boost your health, and even help you lose fat faster.
And the best part is, it takes is just minutes to make!
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Recipe #3 – Supercharged Strawberry-Banana
from the 31 Amazing Blender Drink Recipes guide
1 ripe banana
Frozen strawberries
Frozen raspberries
Baby spinach
Flax oil (you can’t taste it, trust me!)
Cashew butter
Chocolate vegetarian protein powder
2 cups almond milk
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Try that for breakfast tomorrow.
And pick up 30 more blender drink recipes in the guide linked below:
=> Simple Nutrition + 31 Amazing Blender Drink Recipes
– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVance.com
PS – When you get the Simple Nutrition program, you’ll also get:
– 15 simple nutrition rules everyone must follow for a lean body
– the 7 step diet detox plan
– grocery list
– done-for-you simple nutrition plan / menu
I highly recommend it!
Another month, another FVT Challenge Workout!
It’s an opportunity to push yourself more than a usual boot camp, and is a great way to measure your improvement.
This month, we have our Band Challenge Workout – check it out:
2017 FVT Band Challenge
** Complete ALL the “tests” at the grey band level and earn a grey FVT band! (if the workout is done at a boot camp at our facility)
** Complete ALL the “tests” at the black band level and earn a black FVT band! (if the workout is done at a boot camp at our facility)
1 — KB swings – 16k for women, 24k for men
Clcok will be set for 30 second intervals. On each interval, 10 swings will be performed. Rest period is the time between the 10 swings are finished and when the next 30 second interval starts. Repeat for a total of 10 rounds.
10 sets of two hand swings with prescribed weight listed above = grey band
5 sets on each side of one hand swings (alternating hands each set) with prescribed weight listed above = black band
2 — Push ups – knees for women, toes for men
Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.
Body cannot touch the floor at the bottom of a rep; cannot lock out and rest at the top.
15 for grey
30 for black
3 — Pull ups
Any grip (pull up or chin up)
women – 15 sec hold over bar = grey, 1 rep = black
men – 1 rep = grey, 5 reps = black
4 — Burpees
Thighs and torso much touch the ground at the bottom of the movement. Full extension of the body – knees, hips, and upper body – as well as a jump and clap of the hands over head – must be completed at the top of each rep.
15 in one minute = grey
20 in one minute = black
2nd degree black band qualification
Individuals who successfully complete the black band will get the opportunity to qualify for a 2nd degree black band.
To get the 2nd degree black band, one rep of a strict overhead kettlebell press must be performed with an 18k (women) or 32k (men) kettlebell on each arm.
The kettlebell must be cleaned to the shoulder with one hand in smooth motion.
The kettlebell must come to a complete stop at the shoulder.
The hand of the pressing kettlebell must start under the chin.
There will be no bending of the knees or leaning to the side as the kettlebell is pressed overhead.
The kettlebell must come to a complete and controlled stop at the top of the movement.
The kettlebell must be lowered to the ground in a controlled fashion.
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There you have it! Another monthly challenge workout down. If you have done this Band Challenge before, try it again and see if you’ve improved. Great work to everyone who took the challenge this month!
– The FVT Team
Today, as promised, I’m bringing you the Simple Nutrition “7 Step Detox Nutrition Plan”.
Now before we get into this, here’s the truth that most experts are not brave enough to say …
These popular “detox” trends you always hear about are NOT the ideal way of eliminating pollutant build-up in your body.
In the words of Craig Ballantyne, author of Simple Nutrition:
“It is simply NOT possible to EVER completely detox your body.
What does “detox” even mean?
What do you even define as toxins?
And when do you officially become “detoxed”?
The answer is, “You don’t.” It’s impossible.
After all, every single second of every day your body produces carbon dioxide, which is a toxin.
And if you have deep belly fat, research shows that this “visceral fat” is constantly releasing inflammatory toxins into your blood. Every second. And the more fat you have, the more toxic you are.
Plus, every breath you take includes pollutants.
And even the water that you drink may contain “toxins”.
While every “expert” is out there arguing about tiny little details and “gurus” are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.
In my opinion, the #1 factor in living a “low toxin life” is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.”
Word!
Without further ado, let’s launch right into Craig’s 7 Step Detox Plan:
1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts – rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.
*Stay tuned for a sample blender drink as part 3 of our “nutrition basics mini series”.
*Click here to get 31 blender drink recipes
2) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.
3) Eat RAW snacks only – of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you’ll drop the pounds because you’ll be full on a smaller number of calories.
4) For lunch, have a large green salad with eggs, beans or quality meat for protein, and spinach, broccoli, peppers, avocado, onions, etc. for filling fibert and nutrients.
5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.
6) Limit animal protein intake to 4 servings per day. On most days, I’ll one of the following: an “after workout” chocolate milk or whey protein, organic eggs at lunch, and high quality meat at
In addition, stick to the “quality meat only” rule, because research has shown both fried meat and red meat to be associated with colon cancer. And even though you will be eating a lot of cancer fighting nutrients on the Simple Nutrition program, it’s still not worth the risk to eat too much meat.
7) Minimize or completely eliminate alcohol intake. While research does show that up to 2 drinks per day (men) may help cardiovascular health (and for women, up to one
drink per day), I’m not about to recommend you start drinking.
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There you have the Craig Ballentyne 7 Step Detox Plan, to help you avoid toxin build up in the first place.
And don’t forget – if you’d like to get:
– 15 simple nutrition rules everyone must follow for a lean body
– grocery list
– done-for-you simple nutrition plan / menu
– 31 blender drink recipes
Check out Craig’s Simple Nutrition System at the link below:
http://bit.ly/forestsimplenutrition2
Train hard, talk soon –
– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVance.com
PS – You are going to LOVE the Simple Nutrition System:
Nutrition is the most important factor in fat loss.
Due to the success of the Nutrition Workshop we held last Saturday at FVT …
… as well as hearing from SO many folks who are training HARD, but NOT getting the results they should be, because of their sub-par diets …
… I am inspired to do a mini article series on nutrition.
Let’s start with some fundamentals. It doesn’t matter how great your workout is, you can’t eat junk food everyday or high-calorie fast food and expect to dramatically change your body. It just won’t work.
A HUGE part of eating right consistently is the following what I call the “PSP” diet steps, or, the “Simple Nutrition Diet Trifecta”. If you know your diet needs work, here’s where you need to start:
PLAN – Spend 2 hours on the weekend planning what you’ll eat. It might sound like a lot, but you will make up the time many times over during the week when you can be eating healthy and not thinking about it.
SHOP – Hit the grocery store and farmer’s markets for the supplies.
PREPARE – Return home to chop and wash the produce, prepare any large meals – and even mass cook chicken breasts if you choose to eat meat. The more you can get done and the more you can be prepared, the better your results will be.
Simple – but SO powerful.
This 3 step process in itself has the potential to change your body.
Get going on this, and we’ll be back tomorrow with the “7 Step Detox Diet Plan“, to get you some rapid results in minimum time.
To your success –
– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVance.com
PS – Get the 7 Step Diet Detox Plan NOW, plus:
– 15 simple nutrition rules everyone must follow for a lean body
– grocery list
– done-for-you simple nutrition plan / menu
– 31 blender drink recipes
At the link below:
I’ve had my own personal struggles with my weight over the years.
Kettlebells are a big focus at our personal training studio, and you can see in the before and after pics below how I was able to lose over 60 pounds using them, and keep the weight off to this day:
But BEYOND the latest diet tricks, there is ONE THING that truly helped me finally lose the weight, and keep it off.
This secret “thing” has to do with building a successful RELATIONSHIP with food and eating – and it’s exactly what we’re going to cover at this special Mindful Eating workshop event with owners of Three Rivers Mindfulness Training and Psycotherapy, Sean Cook, PSY D. and Luana Coloma Cook, PSY D.
Sean and Luana are licensed psychologists and co-owners of Three Rivers Mindfulness Training and Psychotherapy, a small group practice serving children, teens, families, adults, and couples in Midtown Sacramento. They specialize in mindfulness training and attachment-based approaches to relationship distress, depression, and anxiety. They are trained in Emotionally Focused Couples Therapy (EFT) and Mindful Self-Compassion (MSC), and they regularly teach the 8-week Mindful Self-Compassion program in Sacramento.
And when you sign up for this special workshop, here’s what you’ll learn:
Mindfulness has been used to build psychological health and optimal performance by everyone from Phil Jackson (winningnest coach in NBA history) to the US Marine Corps. This is your opportunity to learn what it can do for you!
There’s only one catch: we are strictly limiting registration to 25. We want to be able to work with each participant closely, and ensure that you get at LEAST 10x return on your investment of time and money to attend. Once we fill up, we’ll close down registration, and you’ll have to wait another 5 years – or until the next time we decide to do the workshop again 🙂
Look forward to seeing you there!
– The FVT Team
A growing body of research suggests that changing our attitudes and practices around meals and mealtime rituals may be every bit as important as obsessing over what it is we actually put in our mouths.
Mindful Eating – sometimes referred to as “the opposite of diets” – is a concept with roots in Buddhist Teachings.
It’s primary aim is to help you to reconnect with the experience of eating. And it is based on the idea that there is no “right” or “wrong” way to eat, but rather varying degrees of consciousness about what we are eating and why.
At our upcoming Mindful Eating Workshop special event at FVT, we will be going deep and hands – on into the topic.
We’ll cover:
– An introduction to Mindfulness and mindful eating
– The reasons why we overeat and undereat – and how to stop the cycle
– Info on the addictive aspects of some foods
– Tips on retraining your brain toward healthier habits
– The power of context — how your environment and the people in your life affect your behavior and what you can do about it
– How to put everything you’ve learned together into a meal plan and diet approach that fits YOU!
And more.
Reserve your spot now at the Mindful Eating Workshop special event at FVT by clicking here now
Look forward to seeing you there!
– Forest Vance, owner, FVT Boot Camp and Personal Training
On vacation?
Want a quick workout you can do on your boot camp “off” days?
Blast fat, build lean muscle, and strengthen your core with this 8 exercise, bodyweight-only, zero-equipment-required workout you can do any time, any place:
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Amazing 8 Minute Zero Equipment Workout
Perform as many reps as you can the first exercise in 45 seconds. Rest for 15 seconds. Move to the next exercise on the list and repeat.
Your “bare minimum” workout is one round of the circuit. For added challenge and/or if you have extra time, you can do up to three rounds, resting approx 60 seconds between each, for a 17 minute OR 26 minute session!
– high knees
– “squat-to-squat-jump” (alternate bodyweight squat / jump squats each rep)
– bird dog (from quadruped OR high plank position)
– low plank hold (from forearms)
– back bridge
– mountain climbers
– alternating reverse lunge
– push ups
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All you need is a little bit of space (and a killer playlist!) to crank this 8 minute, zero-equipment workout.
Hope it helps! –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
