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

January 2017 Challenge Workout

It’s time for 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.

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

Can’t Do Pull Ups? Here’s How to Get There!

If you can’t do pull ups (yet), today’s video is going to show you how to get there.

Pull ups are important. They are one of the best indicators of total body fitness. If you are a woman and you can do a few pull ups … or if you are a man and you can do 10 or more … you probably have a solid bodyweight-to-strength ratio, relatively low level of bodyfat, and good overall level of fitness.

They are a great way to train your upper body pulling muscles … as well as the core and the total body!

Watch the video below, and learn:

— The difference between a pull up and a chin up .. and which one is easier
— What “counts” as a legit pull up or chin up rep
— The PROPER way to do a jumping or assisted pull up or chin up
— The PROPER way to do a band-assisted pull up or chin up
— How to work to full, unassisted pull ups / chins ups – and beyond!

=> Can’t Do Pull Ups? Here’s How to Get There!

Train hard, talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – We want to PERSONALLY help you improve your pull ups – and reach ALL of your fitness goals – in 2017!

If you’re considering giving FVT a try, it all starts with our 14 Day Jump Start program.

This program is designed specifically to get you rapid results – and to take our program for a “Test Drive” and see if it’s a good fit for what you are looking to accomplish.

We have you fill out an application to make sure that you are a good fit.

But if you qualify, you’ll get:

– 3 workouts per week for 2 weeks (6 total)
– A copy of our 14 day Rapid Fat Loss meal plan
– Before / after body comp assessment
– Full support of the FVT Team to help you jump start your fitness

It’s a great way to give us a try and see if we can help you reach your goals in 2017.

Apply now at the link below:

FVT 14 Day Test Drive

Thanks! –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

2017 Fat Loss Challenge – Last Chance to Sign Up

Last chance to sign up for the Underground Fat Destroyer Challenge!

Registration closes tonight.

http://www.forestvancetraining.com/underground-fat-destroyer

A quick recap of what this Challenge is about, and how it’s different:

++ There will be weekly nutritional meetings and weigh – ins. We’ll be helping everyone build an individualized meal plan at the beginning, and then also meeting weekly throughout to help with accountability.

++ There are options for both existing clients AND new / returning – so if you know anyone else who might be interested, feel free to pass this message along!

++ There are cash prizes based on sign ups:

– 20 sign ups = $500 (1st) / $300 (2nd) / $100 (3rd)
– 15 sign ups = $300 (1st) / $200 (2nd) / $100 (3rd)
– 10 sign ups = $200 (1st) / $100 (2nd) / $50 (3rd)
– 5 sign ups = $100 (1st) / $50 (2nd) / $25 (3rd)

Again – this is the LAST CALL. Registration closes tonight!

http://www.forestvancetraining.com/underground-fat-destroyer

Let’s start 2017 with a BANG!

– The FVT Team

FVT Total Body Cleanse and Weight Loss Plan (print this out!)

2017 is right around the corner!

Hope the Holiday season has been great for you and your loved ones.

If you got a little off track with your healthy eating and workout plan over this last month or so, I have the perfect article for you today. I’m going to outline my simple total body cleanse and weight loss plan to help you get 2017 started right.

Now my approach to this is a little different that others you may have seen. This is a reasonable approach that focuses simply on eating healthier and exercising more consistently. No weight loss pills or juice fasting or anything even remotely close ????

BUT – if you follow this to a “T” – I can assure you’ll see and feel some amazing improvements within days of starting!

FVT Total Body Cleanse and Weight Loss Plan – Diet

First, take your weight and multiply it by 10-12. This is the amount of calories you’re going to consume per day. If you are active and fairly lean already, shoot for the higher side of the range. If you are more sedentary and know your body fat is on the high side, go for the lower end.

Divide your calorie intake into four or five small meals, evenly spread throughout the day.

Your big focus is going to be LESS calories, MORE nutrients. Make sure every single thing that you eat has a purpose!

Example – soda, cookies, cake = lots of calories, few nutrients. Kale, almonds, an apple = few calories, lots of nutrients.

More points to focus on:

– Make sure you are including a lean protein source with each meal.
– Make veggies your #1 source of carbohydrate. You can also include some fruits but try not to go overboard.
– Cut out ALL of your processed carbohydrate. This includes things like crackers, cookies, etc.
– Have a small amount of good fat – like nuts, olive oil, avocado – with each meal.
– All non-naturally occurring sugar should also be eliminated. (Some fruit – fine. Soda – not fine.)

FVT Total Body Cleanse and Weight Loss Plan – Workout

The workouts you do during this time period are going to depend on your goals.

The main thing is to choose a intelligently designed plan that is geared towards what you are trying to do – fat loss, lean muscle gain, etc. – and be consistent with it.

I recommend four to five days of structured training per week, and two to three days of “easy”, fun activity – like hiking, biking, etc.

FVT Total Body Cleanse and Weight Loss Plan – Additional Considerations

A few other things that will help you lose weight and get you feeling great faster:

– Track your food intake using something like MyFitnessPal, so you can test and tweak as you go.
– Drink at least 1/2 of your body weight in oz of water per day.
– Cut out or greatly minimize alcohol and caffeine.
– Get at least 7 hours of sleep each night.
– Get with a fitness pro in your area to put you on the fast track to success.

That’s it. Follow that plan to start 2017, and let me know about your results.

And really, this is the lifestyle you should be leading ALL the time … so who knows, develop some good habits through this, and maybe you’ll just want to keep going!

Train hard and talk soon –

Forest Vance
ForestVance.com
ForestVanceTraining.com

PS – Getting with a trainer really is THE way to fast track your results.

You get expert guidance, and someone to tell you right away if you are taking the correct approach.

Not only that, one of the biggest benefits about a place like FVT is being in a positive environment where there are other people trying to achieve the same goals you are.

It makes it easy to succeed and hard to fail!!

Our Underground Fat Destroyer Chalenge is kicking off next Tuesday – it’s the perfect way to get our help in reaching your goals.

Details and reserve your spot at the link below:

=> The Underground Fat Destroyer Challenge

“I know what to do, I’m just not doing it”

We recently did an email survey, and asked what people’s #1 obstacle was, in terms of reaching their fat loss goals.

The most common response by far was that diet was the thing holding them back.

But then – when I ask WHY people are not eating in a way that consistently supports all the hard work they are doing in the gym – I commonly get this response:

“I know what to do, I’m just not doing it.”

Um, okay.

Personally I find that a little frustrating.

Because even if you KNOW what to do … if you are not losing fat, or getting the results you want … that means that you have to DO something about it, if you want to change.

And the statement:

“I know what to do, I’m just not doing it.”

–and the MINDSET behind it – does not serve you in a productive way.

ACTION and DOING SOMETHING to reach your goals is what DOES serve you.

For example – using guidelines like the ones below to build a diet that is tailored towards your goals, preferences, and habits:

Underground Fat Destroyer Challenge – Nutrition Guidelines

–Log your food every day using MyFitnessPal. Shoot for about 10 calories per pound of body weight per day to start, and adjust up or down as needed as you go. (Example – 150 person would eat 1500 calories per day to start.)

– Shoot for a mix of about 40% carbohydrate, 30% protein and 30% fat. A simple way to do this is think about building each meal with 1) a protein 2) a carbohydrate (veggie or fruit) and 3) a healthy fat.

– Keep it simple. Plan out your days / weeks ahead of time, and eat the same meals most of the time.

– Eat four to five times per day – whatever fits your schedule and total calorie target best.

– Drink half of your body weight in oz of water per day. (Example – 150 pound person would drink 75 oz of water each day.)

– Once per week, eat whatever you want (within reason). The physiological AND psychological benefit of this is HUGE … so don’t skip your “cheat day”! ENJOY the foods you’ve been thinking about all week – and you’ll have a much easier time sticking to the plan the other 90% of the time.

And THEN adding accountability elements – such as logging your food, weighing in every week, tweaking what you are doing based on results until you reach your goals …

If you are SERIOUS about making a change, THIS is the kind of process you need to be going through.

So PLEASE – if you are struggling to lose fat or make progress towards your fitness goals … think about it next time before you say “I know what to do, I’m just not doing it” –

Because that statement – and the mindset behind it – does not serve you, if you are serious about making a change.

To your success! –

– Forest Vance, Owner, FVT Boot Camp and Personal Training

PS – More about our upcoming Underground Fat Destroyer Challenge – and sign up – at the link below:

=> Underground Fat Destroyer

Underground Fat Destroyer FAQ

The New Year is rapidly approaching, and our Underground Fat Destroyer Challenge is gearing up to begin!

If you are looking to lose 15-20 pounds in the first 8 weeks of 2017, and permanently change your eating habits, this is THE program for you.

And spots are filling fast. As I write this message, we are just over half way full.

There have been a LOT of questions about the Challenge – so we decided to share the most frequently asked questions that may help you when signing up.

Q – “How long is this challenge?”

A – This challenge is 8 weeks, and will include a weekly nutrition coaching meeting to attend. They will be every Tuesday at 6pm.

Q – “How many boot camp sessions will I get for this challenge?”

A – New / returning clients will get 2 boot camp sessions per week of the challenge, so 16 sessions total.

Current clients will remain with how many they are doing now, but have the option to get more sessions (if you would like to sign up for the Challenge and are a current client looking to increase your number of weekly workouts, please speak with us individually.)

Q – “What are your available training times?”

A – Our current training schedule is available on our main website at the link below:

=> FVT Boot Camp – Times / Locations

As part of the Challenge you are able to sign up for any of the regular “boot camp” sessions for your workouts.

Q – “Is this a competition? Are there any prizes?”

A – There are cash prizes that will be given out at the end of the challenge! 1st, 2nd, and 3rd place winners will get cash prizes. Prizes will be tiered based on sign ups for the Challenge:

Q – “How much does the challenge cost?”

A – The price is different for new or returning clients vs for existing FVT clients. You can see prices here:

=> Underground Fat Destroyer

Spots are filling up, and registration will close December 31st! Get your spot before they are all gone!

Thanks –

– FVT Team

Meet Pam!

Just a little over two years ago, Pam was 53 pounds heavier than she is now.

Not only was she unhappy with how she looked and felt, her health was also suffering. She was on blood pressure meds, and knew things were only going to get worse unless she took charge of her situation.

She got started by simply eating less and moving more.

She made healthier food choices, and walked every day.

And she lost almost 30 pounds on her own!

But she ended up hitting a plateau, and knew that she needed to get on a more regimented program to keep progressing.

Pam first tried joining a big box gym and taking some of the group exercise classes.

They were okay – but the attention to form, the level of coaching, and the personal support that she was looking for was simply not there.

And that’s why she contacted us at FVT!

Pam has TRULY made a transformation in the last 18 months since she started working with us.

She’s lost over 20 more pounds, and has gone from a size 10 to a size 4.

She’s off the blood pressure meds.

She’s gone from not being able to do a single push up, to being able to do 10 in a row with perfect form.

And she recently completed her first Spartan Race, which was something she NEVER thought she would do.

In Pam’s words:

“I attribute my continued weight loss and more important than the scale, the way I look in my clothes, to weight lifting (whether body weight or kettlebells) in your Boot Camp. I would have never gotten there without your instructors guidance and continued support. And their senses of humor and belief in me even when I didn’t have that myself.

Before I started at FVT, I had never seen my triceps or side-abs. I love the way I look and more than that how strong I feel inside and out!”

We are so proud of you Pam!

Seeing you not only reach your health and weight loss goals, but also improve your life in such a big way is SO AMAZING!!!

We are so grateful to have you as a client and friend, and here’s to your continued success!

– The FVT Team

Now Hiring Trainer/Coach @ FVT

FVT is looking for a highly qualified trainer/coach to join our team!

Certification with a nationally accredited organization and/or degree in a related field is preferred.

Prior experience working in the fitness industry is NOT necessary.

The following things however are CRITICALLY important:

– passion for health and fitness
– positive attitude
– high energy
– outgoing personality
– high level of personal fitness and health
– comfortable speaking in front of groups
– punctuality
– professionalism
– reliability
– willing to work nights and/or weekends
– “beginner’s mind” mentality, always willing to learn

If you think that you or someone you know could be a good fit, the first step is to simply fill out THIS form with:

– name
– phone #
– what makes you a perfect fit for the job

http://www.emailmeform.com/builder/form/705723

We will contact you and set up a 5 min appt to drop off a formal resume at the studio from there.

Please follow the EXACT instructions in this message if you would like to be considered for the job.

Thanks for your consideration, and helping to spread the word!

– Forest Vance
Owner, FVT Boot Camp and Personal Training