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

Charity Workout Benefiting the Sac SPCA – Nov 26th @ 9am

We have a Charity Workout benefiting the Sacramento SPCA scheduled for Saturday, November 26th at FVT – and we’d love for you to join us!

Charity Workout Benefiting the Sac SPCA – Nov 26th @ 9am

From 9 to 10 AM on Saturday, November 26th, we’ll be taking you through a butt kicking kettlebell and bodyweight – based boot camp workout. It’s a great “bonus” workout for the week if you’re already training with us consistently … and it’s also a great opportunity for friends, family, and co-workers of current clients, past clients looking to get back into the grove, or ANYONE looking to potentially start training at FVT … to come in and give one of our workouts a try!

Suggested donation is $15, but you can give as much or as little as you like. 100% of the contributions go towards the Sacramento SPCA.

We put on Charity events like these three to four times per year as a way to get together and give back to the local community, so your contribution and attendance at the event really means a lot.

After the event, if we have enough interest, we’ll head out for drinks and/or a quick bite to eat.

It will be a lot of fun … and you’ll feel good about participating, because you’ll be supporting a local charity.

The ONLY catch is … spots are limited! We have space for 30 folks TOPS at our studio for the workout – and they’re being taken fast. So if you want to ensure YOUR spot at the event, click the link below to get all the details and sign up now:

Charity Workout Benefiting the Sac SPCA – Nov 26th @ 9am

Look forward to seeing you November 26th at 9am!

– The FVT Team

FVT / SPCA Charity Boot Camp

On Saturday November 26th at 9 am, we are hosting a charity boot camp benefiting the Sacramento SPCA.

We’ll kick off with one of our signature FVT boot camp workouts. In this high intensity full body conditioning session, you’ll work every muscle in your body, blow torch body fat and build lean muscle – all in 45 minutes.

EVERYONE is welcome – current client or not – and is encouraged to attend!

Click the link below to sign up now (suggested donation is $15, but you can donate as much or as little as you like):

FVT / SPCA Charity Boot Camp

Thanks, look forward to seeing you there! –

– The FVT Team

Lizard Pose for Better Hip Mobility

An area of the body many people find tightness in is the hips.

The Lizard Pose is a great one to help!

Here is a demonstration of the Lizard Pose – along with some options to modify, to make it accessible for everyone:

This is one of the poses you might be see being done at one of our Restorative Yoga sessions, Wednesday nights at 6pm.

Here’s how FVT yoga instructor Becky Jensen explains the class:

“In our hour together, we RELAX while the muscles let go and the connective tissues of the body slowly lengthen. These long poses not only train us to learn to quiet the mind, but as we create space in the mind we also create lasting benefits of this practice such as greater range of motion, increased flexibility in less time, and time to reset the body back into its natural parasympathetic rhythms (as opposed to the all-day fight or flight stress response we can find ourselves in).”

Classes are $15 each or $60 for 5.

– FVT Team

Team FVT Showcase Series – Meet Chris!

Next up in our Team FVT Showcase Series is … Chris!

Our team members take great pride in being part of the FVT family, helping men and women in the Sacramento area become fitter and stronger versions of themselves.

We all have different backgrounds, and are all a vital part of keeping the motivating and encouraging atmosphere alive at the gym.

And now you’ll have the opportunity to get to know each one of us a little better in the Team FVT Showcase Series we began a couple of months ago!

Chris developed instant interest in fitness/ late 2008 after being annihilated on a difficult hike in Oregon with his older brother. Driven by a competitive spirit and frustration with a mostly sedentary lifestyle, Chris lost 40 pounds in about a year of running moderate distance and making meaningful dietary adjustments. After some running injury setbacks, he started doing some rock climbing and dabbling in high intensity strength and conditioning.

Chris currently juggles his fitness passions, endeavoring to increase capacity across several different disciplines. He is actively pursuing goals/improvement in Powerlifting, Yoga, and kettlebell conditioning/ballistic work.

Chris is passionate about human movement and performance. He is a Level I Russian Kettlebell Challenge Certified Instructor, Crossfit Level 1 Trainer, and a Crossfit Movement/Mobility Trainer. Helping people reach their athletic potential through movement precision and mastery of technique drives him to improve as an athlete and coach everyday.

Get to know Chris: Fun Facts

– Chris is a yoga assistant at Zuda Yoga and also volunteers for yoga in the park

– He enjoys his side gig as a wedding photographer

– Chris likes to try new local coffee shops and restaurants with his girlfriend Verna, so if you want to know of a new hot spot for dinner or drinks, ask Chris!

Join Chris for one of his weekly boot camp workouts at FVT!

Thanks –

– The FVT Team

Meet Keith!

It was January of 2015.

We had opened the doors of our new facility on X and 16th Street, just three days prior.

Keith walked into the gym, and the second I introduced myself to him, I knew he was COMMITTED, and ready to make a change.

But it wasn’t until recently that Keith shared the picture below with me. This was the picture that was the final motivation for him to start on a committed fitness program:

So I wanted to interview Keith – to both give him a shout out for a job well done, and to also hopefully inspire YOU to get started on your fitness journey!

Back to the first day we met.

Keith was committed and ready to start from that first day he walked into FVT … but he had no plan.

He told me in our recent interview:

“I knew that I had to lose weight and make a change for my health … but I didn’t know where exactly to start.”

We sat down for an intro session the next day … mapped out the plan he would need to follow for the next 12 months to reach his goals … and got started right away working towards them together.

Keith has been one of our most committed and consistent clients ever since that first day. He is happily married with three children, and is actively involved with the activities and responsibilities that brings … he works in his family business, travels all around Northern California, and works long and hard hours …

But he makes his fitness program a priority. He makes times and gets in and gets it done – four times per week – no matter what.

Says Keith:

“The only way you’ll see a difference is if you make a commitment to yourself and stick to it.”

In the last 22 months we’ve worked together, Keith has met his initial weight loss goal and surpassed it. He’s down a total of 40 pounds.

He’s also accomplished some impressive physical feats. He recently hit a 300 pound deadlift – nearly his double bodyweight, and at the age of 53! no less – and just a few weeks ago, completed the Spartan Beast, a 15+ mile, 35+ obstacle race, done at elevation in Lake Tahoe.

“When I started at FVT at the age of 51, I never thought I would have been able to do some of the things I’ve accomplished here. I’d say I’m in the best shape of my life, and I’m still just as excited about training at FVT as I was the first day I walked in.

It’s never too late to start your fitness journey!”

Keith’s amazing transformation is proof that with a commitment and dedication, the results will follow. He brings in great energy into the gym and we are so glad to have him on our team. Keep up the hard work Keith, and we can’t wait to see your continuing progress!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

28 Day Rapid Fat Loss Diet – Sample Day

We have our final Rapid Fat Loss Challenge of the year kicking off on Monday, October 17th.

When you sign up, we give you a meal plan to follow that tells you EXACTLY what and how to eat – so that all you have to do to lose fat as fast as humanly possible is print out the meal plan and follow it to a “T”!

But we have been getting a lot of questions about what the diet looks like.

So we thought the best thing to do would be to simply show you a sample day?

Well – here you go:

** Portion sizes NOT listed – individuals will need to adjust calorie intake depending on weight / activity level / body comp / etc

28 Day Rapid Fat Loss Diet – Sample Day

Breakfast

– hard boiled egg(s)
– almonds
– piece(s) of fruit

Lunch

– teriyaki chicken
– broccoli
– carrots
– salad
– iced tea

Snack

– cashews
– apple
– 16 oz water

Dinner

– salmon
– black beans
– zuchinni

Now when you sign up for the Challenge, we give you a full meal planning guide that goes into the whats, whys, and hows of our diet system …

You get a full 7 days of meal plans like the one above to follow …

And we give you a special report we put together with 40+ more meal and snack ideas to “plug and play” …

But do you see how EASY a meal plan like this would be to follow?

The next step is to reserve your spot for our last Rapid Fat Loss Challenge of the year at the link below:

http://www.forestvancetraining.com/2016/10/28-day-rapid-fat-loss-challenge-register-now.html

And have a great day! –

– The FVT Team

October Challenge Workout

The beginning of the month means 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:

2016 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

28 Day Rapid Fat Loss Challenge Registration is LIVE!

Our Sept / Oct 2016 Rapid Fat Loss Challenge is wrapping up in a few short days.

Looking forward to final weigh – ins on Monday, and announcing our big winners at our ‘Bells and Beers event on the 12th!

Thing is – we have heard from a LOT of folks who wanted to participate in this one, but either the timing didn’t work out, or they weren’t able to get on board for whatever other reason(s) …

So we are going to do one more Rapid Fat Loss Challenge to finish out 2016 with a bang.

If you are ready to commit and make a serious change …

If you want an extra push and accountability to make the goals you have been trying to achieve finally happen …

If the chance to win up to $300 in CASH is extra motivation for you to reach your training goals …

So we are excited to announce that … registration for our next upcoming 28 Day Rapid Fat Loss Challenge is LIVE!

Official kick-off is Monday, October 17th at 6pm.

We’ll do a boot camp workout together as a group, as well as an intro / general overview of how the Challenge will work, and our starting weight and body fat measurements.

You’ll get a copy of the FVT 28 Day Rapid Fat Loss Meal Plan and Workout Guide with your registration – we’ll give you a specific workout and meal plan to follow for the next 28 days.

No guessing anymore – just follow the plan as we outline it for you and look forward to 5, 10, even 15 or more pounds of weight loss over the next 28 days!

You’ll get access to a our private Facebook group where you’ll be able to interact with other folks here who are participating in the challenge, share things like healthy recipes, get your questions answered and more.

We’ll do our final weigh in / body fat measurements on Monday, October 14th at 6pm … and wrap things up with a special “Bells and Beers” event on Wednesday, October 16th at 6pm.

At the “Bells and Beers” event, we’ll announce the Challenge winners … get in a special kettlebell boot camp workout … and hang out afterwards at the studio to enjoy a beer with friends!

LAST – BUT MAYBE MOST IMPORTANTLY! – first, second, and third prize individual winners will get $300, $200, and $100 respectively.

Ready to sign up?

Awesome!

CURRENT FVT CLIENTS – as in, you are currently signed up for a training program and you are working out at the studio – sign up using the link below (registration fee goes towards admin costs and prize $$ pot):

http://nanacast.com/vp/10003936/

NEW / IN-ACTIVE CLIENTS – as in, you’ve never worked out with us, or you’ve trained with us at some point in the past, but are not currently – fill out the application below, we’ll review to make sure we are a good fit and can help you reach your goals, and will get back to you ASAP:

https://forestvance.wufoo.com/forms/q1p2k5zy1h17awb/

Let’s do this!!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – Forgot to mention – there IS one catch 🙂

To make this the BEST possible experience for everyone … and to make sure that everyone gets the MOST attention during the Challenge, and the BEST possible results … we are limiting registration to 30 clients TOTAL, and 10 NEW clients only.

This is our LAST Rapid Fat Loss Challenge of 2016 so if it’s something you’re serious about, let connect ASAP so we can make sure to get you a spot!