Blog | FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching

[new video] 3 Tips to Make Burpees Easier

One of the performance standards our clients have to hit at FVT to earn one of our coveted multi-colored wrist bands is to do 20 burpees in one minute.

It’s a tough, but also do-able goal – and our clients love having targets like this to work towards and measure their progress over time.

Now most of our new clients have done burpees at some point – but they are making a few small mistakes that are causing the exercise to be MUCH harder than it should.

So here are our three top tips to make burpees faster, safer, and more effective:

We have a special guest for today’s video – Master FVT Trainer, Chris Baad – to demo these tips!

Tip #1 – Get your hands underneath your shoulders as you lower to the floor and push back up.

This is the safest and most efficient way to do the exercise. It will help you do more reps, faster, as well as save your shoulders in the long run.

Tip #2 – Get ALL the way down to the ground on EVERY rep.

This standardizes the movement, so you can move through a consistent range of motion and gauge your performance over time.

Tip #3 – Keep the hips high for more efficiency.

Avoid dropping all the way into a squat with your hips during the exercise. Instead, think of it more as a hip hinge.

There you have three simple – but POWERFUL – tips for faster, safer,
more effective burpees!

If you found these tips useful, be sure to check out:

http://forestvance.com (Forest’s personal blog – training tips, free workouts, and much more)

https://wordpress-551394-2308741.cloudwaysapps.com (Home of FVT Boot Camp and Personal Training in Sacramento, CA)

14 Day Test Drive

Check out the new sinage at our gym! (make sure your images are turned on)

You see, for the past 7+ years, when people have been interested in our boot camp, the process has been for me to personally meet with them one-on-one … have a sit down meeting to go over goals … and go through a sample workout …

But more and more, we are getting requests to try a few of our ACTUAL boot camp workouts, to see what the program is like …

Which is totally understandable!

If you are going to be doing a GROUP program, you want to TRY it first!.

I get it.

For our personal training services, I still feel that the intro / one-on-one meeting is best …

But for our boot camps, we are in the process of tweaking and improving our approach.

So moving forward, we are running a “14 Day Test Drive” program at FVT with prospective new clients.

This is for NEW or AT LEAST 6 MONTHS INACTIVE clients … who fit the following criteria … and are ready to CHALLENGE themselves to get back in shape, and get their health back on track this summer:

— Have between 10 and 30 pounds to lose
— Will commit to working out 45 minutes per day, 3 days per week for the next 14 days
— Can follow our meal plan that will teach you how and what to eat

If you are SERIOUS about this – we would love to hear from you!

Please inquire using the link below:

FVT 14 Day Test Drive

And we will get back to you within 24 hours.

Look forward to hearing from you!

And have a great day –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

CORE Kettlebell Workshop Registration is LIVE!

Okay, CORE Kettlebell Workshop Registration is LIVE!

We are a holding a special event on Saturday, May 6th, 2017 @ FVT in Sacramento, CA. I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT.

>From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself and pass the testing – you’ll be officially licensed to teach the CORE Kettlebell System.

The 1st 5 people to register get the “Early Bird” discount, so sign up now to reserve your spot at the lowest possible price:

=> CORE Kettlebell Workshop @ FVT

Look forward to seeing you there! –

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

PS – The 1st 5 people to register get the “Early Bird” discount, so sign up now to reserve your spot at the lowest possible price:

=> CORE Kettlebell Workshop @ FVT

February 2017 Challenge Workout + Results

We just wrapped up out FVT challenge workout for February!

Here’s the workout in case you missed it:

February 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:

SY 15:16

DP 15:30

PK 16:00

KE 17:20

SK 17:20

NG 17:45

MT 18:26

JV 18:50

JM 18:53

JD 18:53

CH 19:40

GS 19:50

GK (3.5) 20:50

AS (3) 20:50

RK 21:16

PS 24:33

NG Modified

Men:

KP 14:20

GH 17:13

AW 18:57

CB 18:58

DV 19:16

KE 19;24

BP 19:30

OR 19:38

JM 20:18

PK 20:40

DW 20:48

PP 21:16

MM 23:53

DH 24:30

DM 4

RA 4

Great work everyone! Till next time –

– FVT Team

This exercise burns 20 calories per minute!

A recent American Council on Exercise (ACE) study found that the average person can burn 400 calories in just 20 minutes with a kettlebell.

That’s an amazing 20 calories a minute, or the equivalent of running a six-minute mile!

While kettlebell training is getting more popular by the day, and many local fitness “experts” use kettlebells in their workouts – the VAST majority are NOT teaching their clients how to use them safely and effectively.

But don’t let that intimidate you! With proper instruction, you can learn how to safely train with kettlebells to reach your fitness goals quickly and easily. You see, at FVT Boot Camp and Personal Training, KBs are our SPECIALTY. We’ve helped thousands of men and women in the Sacramento area transform their bodies and lives since 2008 with the power of kettlebell training.

Check out the video below for crash course in how to perform the kettlebell swing from Forest, owner of FVT:

https://youtu.be/k5obeWKKwC8

But if you are serious about learning how to use KBs, there is no replacement for in-person instruction

That’s why you’re invited to our upcoming “Try a Kettlebell Boot Camp” day on Thursday, February 9th.

You can register using the link below:

=> FVT Try a Kettlebell Boot Camp Day

This is the perfect opportunity if you’ve been wanting to try our program.

It’s a great chance for current clients to bring a friend, family member, co-worker, etc. in to check out a workout.

And if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again , this is perfect for you, too.

If you’d like to attend this special event on Thursday, February 9th at 6pm, here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10004557/

2 – Fill out the requested info and pay the $17 registration fee to reserve your spot. (Cost of our on-going group training / boot camp program varies depending on times per week and length of agreement, but averages $17 per session. We are running this event as PART OF a regular workout at our facility – so your registration fee is paid in fairness to our existing clients, AND to ensure that you are serious and committed to showing up!)

Space is limited (we are running this Try a Kettlebell Boot Camp event at one of our regularly scheduled workout times, which means we only have room for 20 attendees TOTAL) so if you’d like a spot, make sure to get signed up quick!

Click here to go to the sign up page => http://nanacast.com/vp/10004557/

Look forward to seeing you there!

– The FVT Team

Try a Kettlebell Boot Camp at FVT

Would you like to try a kettlebell boot camp at FVT?

We’ve helped thousands of men and women in the Sacramento area transform their bodies and lives since 2008 with the power of kettlebell training – and we want YOU to be our next success story!

That’s why you’re invited to our upcoming “Try a Kettlebell Boot Camp” day.

You can register using the link below:

=> FVT Try a Kettlebell Boot Camp Day

And join us on Thursday, February 9th for a fat-blasting, lean-muscle-building, energy-boosting kettlebell boot camp session.

This is the perfect opportunity if you’ve been wanting to try our program.

It’s a great chance for current clients to bring a friend, family member, co-worker, etc. in to check out a workout.

And if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again , this is perfect for you, too.

If you’d like to attend this Bring-A-Buddy Boot Camp event on Thursday, February 9th at 6pm, here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10004557/

Space is limited (we are running this Try a Kettlebell Boot Camp event at one of our regularly scheduled workout times, which means we only have room for 20 attendees TOTAL) so if you’d like a spot, make sure to get signed up quick!

Click here to go to the sign up page => http://nanacast.com/vp/10004557/

Look forward to seeing you there!

– The FVT Team

Can anyone do yoga?

In the past few months we have held a restorative yoga class here at FVT, there have been plenty of clients who have enjoyed the active recovery, healing both mind and body. Many might feel hesitation to try it out – especially if they have never done yoga before. Often the question of “Who is yoga for?” comes up.

The answer? Everyone!

You need a little “yin” to your high-intensity “yang”. Recovery work and stretching can get put on the back burner … but you are WELL aware of how valuable these things could be to you, and the benefits that they could provide! In this series – led by Becky Jensen RYT 200 – we will take it slow, easy, and never ask you to take your body anywhere it doesn’t want to go.

Yoga is about self acceptance. Flexibility is a byproduct of yoga practice. There is no competition, no where to “go” with it. We turn inward and learn to sense our body’s cues on a deeper level, to accept where we are with a pose today, and challenge ourselves to stay with it. Usually, it’s more about the strength of mind, which will exponentially increase with yoga practice.

Taking the competitive element out of yoga drastically drops the level of intimidation for a newcomer looking to restore and recover after an FVT workout. All movements and postures are sequenced to be done with your bootcamp workouts in mind, so your shoulders, hips, hamstrings, and low back will reap the rewards of long lengthening holds that will balance the entire body, aid in increasing range of motion, build flexibility and help prevent injury.

We are now adding a second restorative yoga class to our weekly schedule – in addition to the Wednesday 6pm class, we will also offer a Sunday morning class at 8am! With two yoga sessions available, it will be a great time to start practicing and restoring your body with Yin yoga.

You will be able to sign up to reserve your spot for these classes on mind body, and can pay when you arrive to the studio. Drop in price is $15, or buy a 5 class pass for $60.

Starting in February – when we add the new class time – we will also offer options to add 1 or 2x per week yoga on an on-going basis to your existing membership. If this is something you are interested in doing, let us know, and we can discuss details.

We look forward to seeing you there!

– FVT Team