FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
Did you know ….
Current clients get $50 for any friend / family member / co-worker / etc they refer to the FVT studio (that signs up for one of our regular on-going training programs)?
It’s a TOTAL win – win, and our little way of saying thanks.
You help people you care about improve their fitness (and their life!), help spread the word about FVT, and earn a few extra $$ in the process.
What could be better?!?
Tell a friend today!
Are you trying to lose weight?
Here are five simple – but HIGHLY effective! – tips to help you make faster progress towards your goals:
1 – Pay attention to your portion sizes
Your stomach is really only about the size of a fist; that’s about how much food it takes to fill it. You should feel BETTER when you’re done eating – not sluggish or stuffed.
Getting your portions under control could be the most important factor in your weight loss efforts. If you simply took everything you currently ate and cut it in half, you’d start losing weight fast.
2 – Be prepared
If you have healthy food around the house, you’re a lot less likely to hit up the In-n-Out burger on the way home after a long day of work.
Here are a few examples of foods that won’t ruin your diet, and are easy to prepare:
– Pre-cooked grilled chicken breast
– Bags of pre-washed greens
– 94% fat free microwave popcorn
– Containers of pre-cooked brown rice
Set yourself up for success!
3 – Think big picture
A lot of people seem to obsess about the ‘small’ stuff: if they ate white rice instead of brown, or if they slipped up and had desert one night after dinner. Honestly, these small things do add up and make a difference – but individually, they’re not going to kill your progress. This type of stuff happening every day is what ends up being a problem.
Look at where you’re at on a daily or weekly basis – if you’re in a calorie defecit, you should end up losing weight. This is where the importance of a food log comes in, too.
4 – Write down your goals and tell everyone about them
Write down your fitness goals. Tell your friends, co-workers, etc. about them. This is incredibly effective for any goal, fitness-related or not. Not only have you recorded what you’re trying to accomplish, everyone knows about what you’re doing, so you risk humiliation if you fail.
5 – Have a cheat day once a week
Reward yourself for sticking to the plan all week long and eat what you want. This really helps keep you on track and gives you something to look forward to.
If you liked these tips, you’ll LOVE our 14 Day Fat Loss Jumpstart program – click the link below to learn more:
These simple tips really can make a difference in your diet efforts. The #1 thing is that you have to be committed – if you’re mentally ready to change, you’re well on your way.
– The FVT Team
A friend of Paula’s had participated in one of our Rapid Fat Loss Challenges in 2013, and had gotten some great results.
She told Paula about her experience, and it inspired her to come in and give our program a try.
Over the last 4 years, Paula has gotten stronger and healthier by leaps and bounds (which you’ll read more about below in just a moment), and also has become a fixture in the FVT community 🙂
Let’s get right into Paula’s story …
Before FVT:
Paula’s workouts would consist of distance running and lifting weights at the gym.
But after having her baby, she wasn’t able to dedicate the same time she did before when she would workout alone.
She had a friend training at FVT, and after hearing and seeing about her great results, she wanted to come in and give it a try!
Results:
Paula was hooked after her first workout. The 45 minute high-intensity workout fit perfectly into her schedule, and with so many available class times, she was able to really stick to a routine.
A Few Milestones:
Paula lost 21 pounds of body fat in the first 9 months of her training program … she not only has kept that weight off, but she also continues to get stronger and fitter by the month.
When Paula started, she was, in her words, “no where close” to doing a chin up … and she now currently can do 3 a row!
Before her training at FVT, Paula had never even picked up a kettlebell. Her strength training experience and knowledge was limited coming in.
Now, she is swinging a 53lb kettlebell regularly during workouts, and also recently pressed the 40lb kettlebell to earn the prestigous “2nd degree” FVT Black Band!
Advice to YOU:
“Consistency is key to get results in the long run. Keep at it!
The great thing is, FVT makes it easy. These workouts are easy to fit into a busy schedule, 45 minutes and you’re done.”
“Also, the community feeling you get here is great. It’s nice to get that accountability and the FVT staff checking in when you don’t show up or miss a few workouts, it really helps keep you on track.”
Congrats Paula! Keep working and training hard! We are so proud of you and all that you’ve accomplished, and are excited to see what new challenges you achieve this year and beyond!
– The FVT Team
We just wrapped up our FVT challenge workout for May!
Each month our clients have a challenge workout as a way to measure their progress and test their strength. If you are looking to push yourself to new limits, we have an FVT Ultimate Challenge Workout June 24th, we’ll include the link below.
https://www.forestvancetraining.com/fvt-ultimate-challenge-workout-2017
Here’s the workout in case you missed it:
#
May 2017 FVT Challenge Workout
– 12 push ups (toes for men / knees for women)
– 3 one arm KB squat to press per side (16k for men / 8k for women)
– 5 burpees
– 10 hanging leg raises
– 7 one arm KB swings per side (24k for men / 16k for women)
– 5 burpees
– 12 inverted rows
Do 5 rounds of the sequence above as fast as possible.
#
And the Results:
Women:
KE 15:16
DP 16:25
JD 16:48
JM 16:48
BC 19:15
SG 19:35
AL 20:00
NG 21:25
GV 21:30
CH 21:38
NW 22:55
PS 23:35
RK Modified
Men:
ZB 13:55
KP 15:04
GH 15:07
CB 15:44
JS 16:02
KE 16:24
BP 17:05
JM 17:30
DM 18:45
MP 19:40
AW 4
Great work everyone! If you wanted to take your workout to the next level, register for our Ultimate Challenge Workout! It’s a great opportunity to challenge yourself, and also support a great cause, The Alzheimers Association.
Register Here: https://www.forestvancetraining.com/fvt-ultimate-challenge-workout-2017
Till next time –
– FVT Team
ATTN SACRAMENTO!
Could this be a fit for your place of work?
“4 Minute Fat Loss at Work” Lunch and Learn program – presented by former pro football player and local gym owner Forest Vance – designed to help your staff become healthier, and learn how to make time to workout.
This program is a good way to teach people how to understand what kind of workouts burn the most fat, and how to live a healthier life in general.
Here’s how it works…
We’ll select a day where your staff can take a collective lunch break. (All we need is about 30-45 minutes). I’ll come over to your place of work and educate you and your staff on:
– Lessons I learned from my personal weight loss efforts, when I lost 64 pounds in 7 months
– Why interval training is superior to traditional cardio methods
– How even with only four minutes a day – and the RIGHT approach – one can make positive changes!
Then I’ll take your staff through a metabolism-boosting four minute body weight – based cardio workout.
And – this could be the best part – I will also provide a healthy lunch, FREE of charge!!
The reason(s) I’m doing this are –
1) to help folks realize their fitness goals here in our community
2) spread the word about the FVT name
3) get some practice public speaking!
This is totally free for your workplace and staff. And I don’t sell anything. It’s just great content to help out folks in our community – and if anyone decides they want to learn more about ,my fitness programs, then I’ll give them my contact info, and we can follow up after the event.
To set up a Lunch and Learn at YOUR place of business for you and your staff, contact Forest HERE or call 916.273.9366.
Congrats to our Suns Out Guns Out Challenge winners!
Eric Z (1st), Noelle G (2nd), and Pam S (3rd), all knocked it out of the park.
Between the three of them, they lost a combined total of 25.2 pounds over the last 28 days!
How did they do it?
Here’s what Eric said were some of the keys to his success:
And interestingly, the others took slightly different approaches – fasting, extra cardio, or simply focusing on eating less, and working out more …
The big take-away, if you’re looking to get similar results, is to find an approach that works for YOU, to eat less and move more.
That’s what it comes down to at the end of the day, if you’re looking to lose body fat.
You need to eat less calories than you are now, and/or burn more calories than you are now, and do that CONSISTENTLY, and for a PERIOD OF TIME, to get weight loss results.
There are so many different approaches that can work.
I like to thing that OURS at FVT is one of the best!
But ultimately, you must find what YOU like, what YOU can stick to – and when you find it, keep it up.
Congrats again to our winners, and here’s to getting your guns out this summer!
– Forest and the FVT Team
PS – Want our help with reaching your goals? Reply to this message and let me know!
This workout is one of my favorites.
It can be done as a finisher at the end of your regular strength workout, OR as a short, stand-alone training session in itself.
All you’ll need to do it is a single KB.
Check it out:
Kettlebell – Burpee Bonanza
(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups
Do one to three rounds total!
Enjoy!
– Forest and the FVT Team
Katherine Heigl said:
“I was probably in the best shape of my life for Knocked Up, but I hated going to the gym.
I’ve now found a woman who teaches kettlebell classes. It’s a mix of cardio and weight training, but I only do it for 20 minutes twice a week, and it’s changed my body shape.”
Matthew McConaughey uses kettlebells in his workouts too, and the dude is solid muscle!
So – are YOU using kettlebells to help you reach your fitness goals?
If you want results like Katherine and Matthew, you definitely should be.
As you know, FVT is the go-to facility for KB training in the Sacramento area.
And we have a special event scheduled for April 26th where you can come experience a kettlebell workout, for FREE!
Simply use the link below to register now – but do it quick, because we’re almost full:
try a KB workout at FVT => April 26th ‘Bells, Beers and Buddies Boot Camp
Look forward to meeting and working with you!
– Forest and the FVT Team