FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
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
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
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!
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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
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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.
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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!
When I played football in Green Bay, we would have a yoga instructor come in and lead a class every Friday in the off-season.
We would have lifted and trained hard all week, and it was a great way to recover the body and mind.
One of my favorite poses that we did was called the Pigeon. It was really great for opening the hips and alleviating low back pain.
Here’s a video that shows you how to do it:
This pose is a great compliment to KB swings, lunges, and other lower body work we do at FVT.
So if you have tight hips and / or low back pain, try incorporating this pose into your recovery work, and see if it helps.
And, if you are interested in giving some yoga classes try, be sure to check out the upcoming Summer Yoga Series we are putting on at FVT:
=> 2016 FVT Summer Yoga Series
Thanks –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Registration for the 2016 FVT Summer Yoga Series is LIVE!!
This is a special series of six yoga classes, SPECIFICALLY designed to COMPLIMENT what we do at FVT.
We will work on opening up the hips, shoulders, and other areas that can take a beating with hard training and kettlebell lifting … and we will also work on the mental focus and relaxation benefits that yoga provides.
Click here to get all the details and sign up for the 2016 FVT Summer Yoga Series now.
Thanks –
– The FVT Team
PS – Hurry! Registration closes May 31st.
PPS – You are going to LOVE the 2016 FVT Summer Yoga Series!
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.
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2 Pay option added to the FVT Obstacle Race Event Prep 2016 program – only 5 days left to sign up!
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— 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!)
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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.
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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!