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

May 2016 Challenge Workout

Just finished up our monthly Challenge workout at FVT.

These workouts give our clients a way to measure fitness improvements over time.

We circle back around and repeat the same workout every three months – so that folks can try to beat their time each time they do the workout.

It’s also something to look forward to and train for, in addition to the number on the scale, or the latest body comp measurement.

And finally, even though the majority of our clients are working towards fat loss as their primary fitness goal, we find that if we incorporate workouts like the one I’m sharing with you today, it makes the process go much faster … and it makes it a lot more fun!

Here is what the workout looked like, if you want to give it a go:

May 2016 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.

You got a 25 time limit to finish.

Finishing under 20 mins is great.

Finishing under 15 mins is SMOKING.

If you do try this one, let me know how it goes.

Have an awesome day –

– Forest

PS – Speaking of Challenges … we have a “Last Chance Summer Shape Up” VIRTUAL Kettlebells for Fat Loss Transformation Challenge opening for registration within the next couple of days … so if you’re interested, keep a close eye out … spots will be limited, and the program will be filled on a first-come, first-serve basis.

PPS – Did you see the link I shared to check out my friend Todd’s new RallyAll platform yesterday?

With it, you can sign up for REAL TIME video workouts with a trainer … and you can submit questions in real time, just like a webinar.

Todd is personally leading workouts on the platform currently (as well as dozens of other trainers) … and for now, it’s FREE –

=> Click here to sign up to join Todd at his next 20 minute bodyweight workout on RallyAll

New Orleans Kettlebell Workout

WHAT a weekend in New Orleans!!

My friend Fred Zoller invited me to his amazing new Lean Performance Academy facility to lead a KB workshop.

Spent the day on Saturday with Fred and about 30 of his awesome team members and training clients. It was literally the most fun I’ve had “working” in a LONG time.

Plus – as you can see from the pic above – was able to carve out a little fun too! 🙂 Walked around the French Quarter, ate some tasty New Orleans food, and even took a Voodoo tour.

Here is the thing though. I got 24 hours delayed on the way back (!)

My flight leaving New Orleans for delayed …

My connecting flight got delayed …

I ended up switching airlines so that I could get home without staying the night in Los Angeles, and THAT flight got delayed …

It was like the day that would never end!

I felt like Lamb Chop – lol 🙂

day that never ends

Anyway – after being cramped up in a seated position for all that time – especially being a 6′ 4″ and 245 pounds – I pretty much felt like a giant turd when I woke up this morning.

So first thing, I hit up my “Unlock Your Hip Flexors” routine – and I am feeling much lighter, looser, and BETTER already.

If YOU travel … or sit a lot … or just know you have tight hips … I highly recommend you check out this routine. It outlines a complete program you can incorporate into your fitness plan to loosen up your hips, reduce pain and get you moving better:

=> “Unlock” your hip flexors with this routine

Okay – back into the grove at the gym today – gotta run!

Train hard this week, and talk soon –

– Forest

PS – Here is one of my favorite drills to help you unlock your hip flexors, that you can try and see results with right away:

THE COUCH STRETCH

– Start by standing in front of a couch
– Put your back knee on the couch and keep your front leg on the ground
– Put your back foot up against the back of the couch
– Lower your body slightly to the floor and/or scoot yourself back to increase the stretch
– Hold for 30-60 secs on each side

=> “Unlock” your hip flexors with this complete routine

Is beer the new recovery drink?

Is drinking a beer or two a good way to recover after a hard workout?

Putting your body through the strains of exercise depletes a lot of important vitamins, hydrating electrolytes, and carbs. Recovery drinks are popular because of this reason – they’re all full of good sugar and nutrients that replenish your body.

Beer has got some of that same good stuff too! Sugary carbs, a hint of electrolytes, and a few helpful plant-based nutrients that come from the hops, yeast, and barley.

The alcohol does sort of the opposite though – it dehydrates you, and some research shows that it has a potentially negative effect on protein synthesis.

Bottom line, getting hammered after every workout probably isn’t a great idea, but having a beer after a vigorous workout might not be as bad for you as you’d think. A little moderation and a ton of water could be the perfect reward for yourself after a particularly grueling session 🙂

And that’s EXACTLY why you need to reserve your spot at our upcoming ‘Bells, Beers and Buddies event.

On Weds, May 4th @ 6pm, we’ll hold the final boot camp for our Rapid Fat Loss Challengers … but whether you are participating in the Challenge or not, you are HIGHLY encouraged to attend … and bring friends, family members, and co-workers.

It is free for you and any buddies you’d like to bring along. (Attendance is capped at 30.)

We will announce the winners of the Challenge … get an awesome kettlebell workout … and you can also bring a beer (or beverage of your choice) to enjoy afterwards!

If you plan on attending, please let us know here:

http://bit.ly/24ikK6n

… and, also have your buddies / family members / co-workers / etc sign up using the form above as well.

Have an awesome day, and look forward to seeing you for a kettlebell workout – and a beer! – next Wednesday.

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – Have you seen this video that The Film Squad put together from the Tactical Strength Challenge we hosted at FVT last weekend? Check it out – gives you a GREAT feel for the event if you dind’t end up making it out it person – and will get ‘ya fired up for the next one, happening on October 1st! 😉

4.23.16 Tactical Strength Challenge at FVT

Tactical Strength Challenge Pics + ‘Bells, Beer and Buddies Workout May 4th

Hosted the Tactical Strength Challenge at FVT last Saturday – it was a great success!

We had over 20 participants from the area come out to compete, as well as dozens of supporters by to watch and cheer them on.

Great work everyone!!

We’ve actually had quite a few inquiries about our regular training services since last weekend (lots of buzz on social media etc) …

So if you’d like to come out and experience a workout at FVT first-hand, next Wednesday is a PERFECT opportunity …

And that’s because …

We have another ‘Bells, Beer and Buddies Bootcamp event on the schedule.

It is free for you and any buddies you’d like to bring along. (Attendance is capped at 30.)

We will announce the winners of the Challenge … get an awesome kettlebell workout … and you can also bring a beer (or beverage of your choice) to enjoy afterwards!

If you plan on attending, please let us know here:

http://bit.ly/24ikK6n

… and, also have your buddies / family members / co-workers / etc sign up using the form above as well.

Have an awesome day, and look forward to seeing you for a kettlebell workout – and a beer! – next Wednesday.

– The FVT Team

‘Bells and Beer – Weds, May 4th @ 6pm

It’s time for another FVT ‘Bells and Beer Event!

It is free for you and any buddies you’d like to bring along. (Attendance is capped at 30.)

We will announce the winners of the Challenge … get an awesome kettlebell workout … and you can also bring a beer (or beverage of your choice) to enjoy afterwards!

If you plan on attending, please let us know here:

http://forms.aweber.com/form/59/1703251759.htm

… and, also let us know the name and email address of any buddies / family members / co-workers / etc you will be bringing with you.

Thanks!

– The FVT Team

TSC This Weekend + NEXT FVT Training Challenge? [YOUR help needed]

The Tactical Strength Challenge is happening this Saturday at FVT – super pumped!

Check out this video to see what the TSC is all about:

If you are around this weekend, you are welcome to come by and watch – we’ll be getting started at 9am.

Now … after THIS Challenge is over … we’ll take a week or two to re-boot … and then we’ll get the next Challenge event on the FVT schedule …

And this is where we need YOUR help.

We are going to put together a special program to help you train for a special event this summer, and get in GREAT shape in the process (kind of like we did for the Tough Mudder last year – https://www.forestvancetraining.com/2015/06/team-fvt-at-tough-mudder-recap-pics-inside.html) …

SO … for our next FVT Training Challenge … we want to know! … would you be most interested in:

1 – A Spartan Race in July:

http://www.spartan.com/en/race/detail/1323/overview

2 – A GoRuck Challenge in August:

http://www.goruck.com/tough-challenge-sacramento-ca-08-05-2016-10669/p/E010669

3 – A special summer time FVT Ultimate Challenge workout event (like the one we did last January):

https://www.forestvancetraining.com/fvt-ultimate-challenge-workout-2016

Simply reply in the comments section of this post and let us know!

Thanks in advance for your help – looking forward to some fun times getting ready for our next FVT Training Challenge –

Talk soon –

– The FVT Team

Learn the Basics of Safe and Effective KB Training (free intro session)

If you’re interested in learning all the basics of safe and effective kettlebell training, we’ve set aside a few spots over the next 10 days for some special “Test-a-Kettlebell-Trainer” sessions at the FVT studio.

And as part of these sessions, we’ll do a 15 minute “speed” kettlebell workout – so that you can experience the power of KBs first hand.

The only catch? If you’re interested, take action right away – we have a very limited number of spots set aside for these special “Test-a-Kettlebell-Trainer” sessions.

Thanks!

– Forest Vance
Level 2 Certified Russian Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training

PS – We know that a mix of both existing and potential new clients will be seeing this message … just a reminder that this offer is for new clients ONLY, who are not currently participating in workouts at the FVT studio, and have not done so for at least the last 90 days. Thanks! 🙂

Tactical Strength Challenge – April 23rd @ FVT

Wow – the Tactical Strength Challenge is just 10 days away!

We have a small group that’s been training hard for the last couple of months for the event. Check out Zeb, Sarai and Jeff pulling some serious weight off the floor at Monday morning’s Lean and Jacked session (link goes to short video on our new Instagram page):

https://www.instagram.com/forestvancetraining/

So what exactly IS the Tactical Strength Challenge?

On Saturday, April 23rd at FVT (and other participating locations around the world), competitors will complete a max deadlift, a max number of pull ups, and max repetitions of the kettlebell snatch in 5 minutes.

It’s a true balanced test of three types of fitness – maximal strength, bodyweight strength and cardio-vascular endurance.

Scoring is based on participation. 1 point for 1st place, and 2 for 2nd, and so on.

All the details – and the official registration page – can be found at the link below:

http://www.strongfirst.com/tactical-strength-challenge/

Hope to see ya there!

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Barbell Instructor
Certified Progressive Calisthenics Instructor