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

“Hybrid” Elite Coaching (new service offering @ FVT!)

We have been running the “FVT Elite Coaching” program via an ONLINE / DISTANCE ONLY format for the last 18 months or so …

I am now VERY excited to announce that we have tested, tweaked, and refined this program to the MAX … and we are offering a new, “hybrid” version at the studio.

This is PERFECT for people who:

— Travel frequently and can’t commit to regular workouts at the studio – but still want all the benefits FVT training programs can provide

— Are most interested in getting a PLAN to follow … having that accountability and those regular check – ins with a trainer … but would prefer to do most of their workouts on their own

— Want to gain muscle and / or strength with an individualized lifting plan that they can follow on their own between boot camp sessions they are already doing at the studio

— Want to spend private, focused time with us on a regular basis to discuss nutrition and / or training advice, that is specific and individualized to THEIR needs

We are calling it “Hybrid” Elite Coaching because it COMBINES an in-person element … where we meet in-person regularly to check in, do a body fat test, and walk through your workout / nutrition plan for the month … and then we use our killer online system to log your workouts and meals, and keep you on track between sessions.

If you are interested, just contact us HERE. I will give you more details, and we can go from there to see if it’s right for you.

And FYI, spots are limited. We don’t have a ton of availability for this particular program. So if you want in, please do get back with me asap so we can figure out if it’s a good fit.

Thanks so much, have a great day –

– Forest

FVT Kettlebell Bootcamp Workout (sample day)

Got a FVT kettlebell bootcamp workout for you today.

This will give you a great idea of what we do at FVT.

You can also crank this workout on your own at home / in the park / anywhere really (although it’s not quite the same as getting coached through it at a fast pace, as being around a group of other like-minded, positive people, etc)

Check it out:

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FVT Kettlebell Bootcamp Workout

1 – Dynamic warm up / movement prep

– seal jack
– bodyweight squat
– easy push up
– leg swing

*Do each exercise for 20 seconds … rest for 10 seconds between moves … repeat circuit 2x

2 – Strength circuit

– inverted row
– push up with rotation
– KB or DB overhead press
– heavy resistance band curl

*Do each exercise for 30 seconds … rest for 15 seconds between moves … repeat circuit 3x

3 – Cardio conditioning

– burpee
– kettlebell swing

*Do 5 burpees, followed by 15 KB swings … without rest, go right into 8 burpees, followed by 20 KB swings … without rest, go right into 12 burpees, followed by 25 KB swings … then work your way back “down the ladder”, repeating sets 2, then 1 … do this entire sequence as fast as possible

4 – Finisher

– sprints

*Sprint 200 yards … rest for about as long as it took you to do the sprint … repeat 3x total, trying to maintain or beat your pace of the first sprint

5 – Flexibility

– static stretch 2-3 tight muscle groups, let your heart rate come down … and give yourself a hand for a job well done!!

Watch the video of this workout here:

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There you have a typical FVT kettlebell bootcamp workout. Hope that gives you a better idea of exactly what we do at FVT.

And, if you want to experience a workout like this yourself first-hand, join us on June 25th for our boot camp to support the Alzheimer’s Association by registering now, HERE.

Thanks, train hard, and talk soon –

– The FVT Team

Meet Kris

Alzheimer’s disease affects over 5 million people, with most of them being age 65 and older.

Kris was only 46 when she was diagnosed with Alzheimer’s disease. This not only altered her daily life, but also brought worry and sadness to her loved ones.

Since there is currently no cure for Alzheimer’s, some may feel like the initial diagnosis means it’s the end. However many like Kris have hope for a cure and rely on the Alzheimer’s Association’s resources – many of them are offered for free – as a source of support.

Read Kris’s story HERE

There are countless stories just like Kris of people whose lives were drastically changed by Alzheimer’s disease.

The fight for a cure continues on, and the Alzheimer’s Association relies on donations to provide all the services they provide at little to no cost.

We here at FVT are hosting a Charity Boot Camp to raise funds for the Alzheimer’s Association on Saturday, June 25th.

This is the perfect way to get involved, get a good workout in, and support a great cause!

http://www.forestvancetraining.com/fvt-alzheimers-association-charity-boot-camp-bbq-2016

At 10 am June 25th we will meet at our gym located at 1530 X Street for a 45 minute fat blasting boot camp, followed by a BBQ in the parking lot.

Donations will be accepted and will help get us that much closer to a cure!

Thanks – and look forward to seeing you there!

– The FVT Team

FVT / Alzheimer’s Association Charity Boot Camp BBQ – Saturday, June 25th

On Saturday, June 25th at 10am, we’re coming together for a special Charity Boot Camp BBQ event to benefit the Alzheimer’s Association – and we need your help!

http://bit.ly/1taICeB

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!

Then, after the workout, we’ll set up a couple of grill in the parking lot and hang out for a fun summer time BBQ!

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

http://bit.ly/1taICeB

Thanks, look forward to seeing you there –

– The FVT Team

PS – Tell your friends, family and co-workers – help us spread the word and hit our goal of raising $1000 for the Alzheimer’s Association!

http://bit.ly/1taICeB

June 2016 Challenge Workout

If you are like most of our clients at FVT, your biggest fitness goals are:

— Losing fat
— Gaining lean muscle
— Feeling great!

THAT being said … incorporating some kind of measurable PERFORMANCE – based goal … like we do in our monthly Challenge workouts! … can make a HUGE difference in keeping you motivated and moving towards the goals listed above, almost as a nice “side effect” …

This way, ALL of our focus isn’t just on the scale or your latest body fat measurement … it’s also on how you have specifically improved your fitness level, in a way we can measure and score over time.

Check out the June 2016 Challenge Workout below – and stay tuned for scores posted later this week:

– Work off of 30 second time intervals, “beat the clock” – style
– Continue through the workout until no longer possible … the total # of rounds 100% completed is your score
– Regular push ups for men, knee push ups for women
– 24k kettlebell for men, 16k kettlebell for women

First round =

2 swings
2 push ups
1 squat
1 burpee

Second round =

4 swings
4 push ups
2 squats
2 burpees

Continue in this fashion until no longer possible, climbing the ladder … MAX score is:

20 swings
20 push ups
10 squats
10 burpees

Thanks –

– The FVT Team

10 Healthy Snack Ideas

I just came up with a list of my 10 favorite healthy snack ideas, and thought I’d share it with you.

These are NOT fancy … but they are simple, and will do the trick!

— apple
— orange
— baby carrots
— hard boiled egg
— almonds
— cashews
— turkey jerky
— kale chips
— small can of tuna
— slices of deli meat (watch for preservatives though!)

Thanks – and let’s make it a great week!

– Forest

WTF happened!?!?

It’s SO easy to get off track with your diet.

You have an extra beer or glass of wine after dinner.

You eat a few extra chips while you’re waiting for dinner to cook.

You sneak a cookie or two at the office.

And then, before you know it, you look at the scale and you’re 5 pounds heavier.

WTF happened!?!?

I think almost everyone has these kind of fluctuations with their weight, and fitness in general.

It’s what you DO about them that makes the difference in the long run.

I can tell you personally though that what has helped ME keep the 64 pounds I lost off for the last 12 or so years is:

— having a sound ‘nutritional master plan’ (you can see the one I personally follow HERE)
— weighing in at least every 2 weeks
— being AWARE when I am getting back on track and letting myself slip
— when it does, I slap myself, get STRICT for a few weeks, and back on track

If you notice the scale creeping up – or even just stalling out if you’re trying to lose weight – get back to logging your food EVERY DAY. Kick the workouts up a notch, and try to get some extra sessions in.

Then you’ll back to where you want to be before you know it.

It’s this kind of CONSTANT monitoring and knowing what’s up that I think separates folks who battle with weight all their lives, and those who manage to stay healthy and in shape all the time.

What are your thoughts on the topic?

Let me know in the comments section below.

And stay strong!

– Forest

PS – You can see the ‘nutritional master plan’ that I personally follow here

[new video] 20 Minute ZERO Equipment Workout for Fat Loss

Got a BRAND NEW 20 minute workout for you today.

You’ll burn maximum fat in minimum time – no equipment required!

All you need for this one is your own bodyweight.

And I guess a floor.

If you don’t have a floor – well, you have bigger problems, and probably aren’t thinking about getting in a workout.

Ha 🙂

Okay – get ready to lose fat and take your conditioning levels through the roof!

20 Minute ZERO Equipment Workout for Fat Loss

Get as many rounds as you can in 20 minutes of:

— 50 Seal Jacks
— 8 Bodyweight Renegade Rows
— 15 Total Body Extensions
— 12 Plank Jacks
— 10 Alternating Reverse Lunges
— 8 Burpees

NO excuses baby. Get your workout done today – just 20 minutes is all you need, ZERO equipment required – and you’re on your way to rapid fat loss.

If you’re frustrated with the results you’re getting from your current workouts …

OR you’re yet to even start, but want to make sure you do it the RIGHT way, right away …

We can help!

We’ve helped hundreds of folks just like you lose fat, gain lean muscle, and improve their lives.

Call us today at 916.273.9366, or visit our website at https://wordpress-551394-2308741.cloudwaysapps.com to book your FREE “Test-A-Trainer” intro session today.

Look forward to hearing from you soon!