FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
Got a new video to share with you today from Certified Personal Trainer and obstacle course racing vet Caleb Fong.
(Caleb is our special guest instructor at the upcoming FVT Obstacle Race Prep Program.)
Check it out:
And if you’d like to join us for the FVT Obstacle Race Prep Program – starting this coming Monday the 23rd – click the link below for details and to ave your spot today:
=> FVT Obstacle Race Prep Program (2 days left to sign up)
Thanks!
– The FVT Team
Been getting a lot of questions about WHAT the workouts will look like that we’ll be doing for the upcoming FVT Obstacle Race Event Prep 2016 training program …
So thought I would share “Phase 1” from the program we did last year.
We essentially did this for the first 4 weeks of training, and then switched to more specific prep for the last 4 weeks.
This year, it’s a different event we’re prepping for, so the training will look a little different – but this should give you a decent idea.
#
2 Pay option added to the FVT Obstacle Race Event Prep 2016 program – only 5 days left to sign up!
#
— Warm up – Turkish Get Ups – 3 each side, increasing weight each rep
video demo:
https://www.youtube.com/watch?v=VvUgXnf0jCw
— Pair 1 – pull up ladders – https://www.youtube.com/watch?v=FDghOA1L_tA – 2 ladders total
PAIRED with
lunges – 4 ea leg, 6 ea leg, 8 ea leg x2 – add as MUCH weight as possible w good form – do reps between sets of pull ups
*six rounds total*
— Pair 2 – KB squat clean – as MUCH weight as possible w good form
PAIRED with
crawling for 30 seconds – http://breakingmuscle.com/strength-conditioning/regain-and-build-your-original-strength-through-crawling
*three rounds total*
— FINISH with one mile Fartlek run – http://en.wikipedia.org/wiki/Fartlek
— Your RUNS for this week:
INTERVAL – 5 min warm up + 6x 60 seconds HARD run, 60 seconds EASY run + 5 min cool down
LONG RUN – 5 min warm up + run 1 mile + 5 min cool down (will be running more soon – be patient!)
#
There you have it – “Phase 1” from the Mud Run Prep program we did last year.
We essentially did this for the first 4 weeks of training, and then switched to more specific prep for the last 4 weeks –
And this year, it’s a different event we’re prepping for, so the training will look a little different – but hopefully this gives you a decent idea of what we’ll be doing.
Thanks –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
This event prep program is all you need to get ready for your upcoming obstacle race – and this is your official invitation to join in the action!
FVT Obstacle Race Event Prep 2016
When you sign up for this special 8 week training program, here’s what you’ll get:
1) Once per week SIXTY minute training sessions, initially meeting at the FVT Land Park / Midtown – area studio, and potentially venturing out at different points during the program for runs/activities in surrounding outdoor areas.
2) Special workouts to help you prepare for the race – with things in mind like:
Total body strengthening
Building functional muscle
Increasing flexibility and mobility
Improving cardio endurance
Improving mental toughness
Getting you stronger, faster, and more athletic!
3) Workout activities will include, but not be limited to:
Running
Plyometrics
Kettlebell exercises
Body weight moves
“Stretching” – normal and “exotic” variations
Obstacle-specific exercises/workouts
Workouts will be held on Mondays (and two Tuesdays) at 6pm, beginning May 23rd and going through July 13th.
CLICK HERE TO SEE THE CURRENTLY SCHEDULED TRAINING TIMES
4) In addition to the once per week group workout, you’ll get a complete training plan for the 8 week prep period.
Even if you have to miss a training session here or there, you can rest assured you’ll still have workouts to complete on your own.
#
We’ll be forming a team (or teams), but if you’re already registered for the race, no worries either – the main focus of this program will be on getting you physically and mentally ready for race day.
CLICK HERE TO LEARN MORE AND SAVE YOUR SPOT TODAY
Thanks –
– The FVT Team
PS – A special, limited-edition “Team FVT T Shirt” is also included with your registration – click here to learn more about the program and sign up today!
FVT Obstacle Race Prep Program Registration is LIVE!!
=> FVT Obstacle Race Prep Program
This event prep program is all you need to get ready for your upcoming obstacle race – and this is your official invitation to join in the action!
HOWEVER … this is a specialized program, and because we want to give each participant the attention they deserve, a limited number of spots are available.
Click the link below to learn more and reserve your spot now:
=> FVT Obstacle Race Prep Program
Thanks –
– The FVT Team
PS – Physically and mentally challenge yourself this summer – and get in the best shape of your life in the process!
Wrapped up our Spring 2016 28 Day Rapid Fat Loss Challenge last night –
Wanted to give a big shout – out to our winners!
I can’t believe this has happened two times in a row … but AGAIN, as earlier in the year, we ended up with three participants:
— Jonathan L
— Ruben M
— Greg C
SO close in the final standings, that we that we could not decide on a winner!
So, we made the executive decision to declare a TIE for 1st place, and split the winnings evenly … so all THREE of our winners got $200 each!
CONGRATS GUYS!!!
And GREAT JOB to ALL who participated in this Challenge. We hope that this is just the start of some new clean eating and consistent training habits, that will help you reach your ultimate fat loss goals and stay there.
See you for our next Challenge in the Fall of 2016 –
– The FVT Team
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
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 🙂
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
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:
… 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! 😉