FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
We are taking pre-orders for our new “This is My Happy Hour” kettlebell T shirt / sweatshirt design.
Front of T / sweatshirt will say “FVT Boot Camp” –
Back will have “This is My Happy Hour” KB design.
Like this:
Cost starts at $20 for men’s cotton T.
Get yours today at the gym – just stop by to order and pay by 9/30.
These are high quality, great fitting comfortable T’s and sweatshirts.
You can rock them during your workouts – or any time! – and show your FVT pride.
Thanks! –
– The FVT Team
We have put together an obstacle course training program here at FVT as we gear up for the upcoming Spartan Race in November. We have just a few more spots left, so if you are interested in joining, now is the time! Check out the details below:
The event we will be prepping for is on Sunday, November 13th, and is in the Sacramento area.
It is 3-5 miles and includes 20-23 obstacles, such as:
– climbing over walls
– carrying sandbags / buckets of rocks / etc up hills
– crawling in the mud and under barbed wire
– swinging from monkey bars
We will be training together for it as a team as well.
The training will be held on 8 consecutive Tuesday nights at 6 pm, starting on September 20th.
The workouts themselves will be a step up from our regular boot camps in terms of intensity etc – and will be 60 minutes instead of the standard 45.
Spots for the event itself are filling, and we want you to be able to plan for this if it’s something you want to include in your busy fall schedule.
We will focus specifically on preparing for the event – running outside, working on our pull ups and upper body strength, and doing specific drills to prep us for race day.
We will also get special T shirts made for everyone who participates in the training.
And I am going to throw in a free copy of my “20 Tips to Crush your Next Mud Run” report – tips and tricks to make sure you are prepared to survive – and THRIVE! – on race day.
If you are ready to sign up and make it happen, you can do so starting now at the link below – the cost for the training is a single payment of $159 or two payments (spaced 30 days apart) of $87.
(one payment of $159) http://nanacast.com/vp/10003669/
(two pay option) http://nanacast.com/vp/10003671/
And if you have questions of any kind, let us know.
We hope to see you this Tuesday!
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Our Spartan Training Program kicks off next Tuesday at 6pm!
(Details and register here if you want to grab one of the last few remaining spots => https://www.forestvancetraining.com/2016/08/fvt-obstacle-course-race-training-program-sign-up-starting-now.html)
One of the things you end up doing a LOT of in these races is burpees.
And we also do a lot of burpees at FVT Boot Camp.
So that’s why we thought it would be helpful and good timing to share seven tips to improve your burpees:
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7 Tips for Better Burpees
1 – Keep your hips up HIGH when coming up from burpee, not in squat position.
2 – Warm up hamstrings before; inchworm into up/down dog stretch. This will increase flexibility in those tight muscles to improve burpee efficiency (also can prevent lower back strain).
3 – Widen stance, if muscles are still tight to help too.
4 – Make sure your chest + thighs are hitting the floor each rep.
5 – Get a full body extension at the top (the clap will help if you reach up to clap).
6 – Land flat on your feet (this will happen more easily when you have your hips up high).
7 – Position your hands between your knees (not outside of them) to avoid slamming your knees on the ground. This will also keep your arms close to your body to reduce risk of straining your shoulders during the push up.
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Hope those burpee tips help.
Try ’em at your next work, and see if they help!
Train hard, talk soon –
– The FVT Team
We wrapped up another Challenge last week! These are a great opportunity to push yourself and see your improvement from the last time. Check out the workout and results below:
September 2016 Challenge Workout:
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– 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
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And the Results:
Men:
KP 10
ZB 9
RM 8
PP 8
IL 8
DM 7
DW 7
PK 7
DV 7
BP 7
JM 7
MP 6
Women:
DP 10
CH 8
AC 8
JD 8
LK 8
BC 8
MT 8
CL 7
JL 7
AL 7
LK 7
JM 7
KS 7
MG 6
SY 6
GK 5
PT 5
Awesome work everyone!
Till next time-
– FVT Team
Nicole lost 15 Pounds and 7.72% of her body weight in just 30 days.
Here is a video where she tells about how she did it:
GREAT WORK NICOLE!
In an ideal world, we’d have all the time we wanted to prepare and savor a healthy breakfast, every morning of the week.
But for most of us – barring weekends and holidays – breakfast is usually more of a rush.
Problem is, when you’re really trying to dial it in, the typical fast breakfast fare of cold cereal or granola bars doesn’t cut it.
So what to do?
Here are 3 simple healthy breakfast ideas for busy mornings:
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Healthy Breakfast Ideas: 3 Simple Meals for Busy Mornings
1 – Hard Boiled Egg(s) + Apple(s) + Almonds
Prepare 6 or 12 hard boiled eggs at the beginning of the week. Have an egg or two, an apple, and a small handful of almonds – and you’re set for an awesome day!
2 – (blended drink) Hemp Protein + Strawberries + Banana + Flax Seed Oil
Here’s another fast breakfast that will get you the nice balance of protein, carbs and healthy fats that you need.
3 – Coconut Yogurt + Cashews + Kiwi
Dairy-free, covers all your nutritional bases … and you still get your creamy morning treat
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Start your day with one of those healthy breakfast ideas, and your day will be off to an amazing start.
Thanks –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Certified Fitness Nutrition Coach
PS – We’re putting together a NEW “recipe book” – with LOTS more meal ideas like these – that everyone who signs up for our upcoming 28 Day Rapid Fat Loss Challenge will get.
The Challenge starts NEXT MONDAY the 12th if you want in.
Details and reserve your spot here:
It’s Labor Day.
That’s why we kicked it off with some HARD WORK!
But since you missed this morning’s workout at FVT – and you’re probably training at home instead – I’m going to bring the gym to YOU.
All you need is about 20 minutes to get it done:
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Labor Day Bodyweight Bootcamp Workout
Set your timer for 40 seconds on / 20 seconds off. You’ll do as many reps as you can of each exercise in 40 seconds, rest for 20 between moves (and 60 between rounds), and complete the full circuit three times:
— skater hops
— close push ups
— swing lunges
— recline row
— burpee
— cross body mountain climber
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Crank that one today – or ANY time – to burn some fat, build some lean muscle, and skyrocket your metabolism.
And keep training hard! –
– Forest Vance
Owner, FVT Boot Camp
Certified Personal Trainer
ForestVance.com
PS – We will be accepting applications for the FVT Elite Coaching program later this week.
This is where we work together one-on-one to help you reach your fitness goals.
It’s all done via distance format – so if you’re committed to making it happen, this program is open to folks anywhere in the world.
Keep an eye on your email inbox if you’re interested.
Exciting news – registration for our upcoming 28 Day Rapid Fat Loss Challenge is LIVE!
Official kick-off is Monday, September 12th 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 10th at 6pm … and wrap things up with a special “Bells and Beers” event on Wednesday, October 12th 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/10003803/
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.
So if it’s something you’re serious about, let connect ASAP so we can make sure to get you a spot!