FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
Okay – registration for the January 2016 FVT Ultimate Challenge Workout is LIVE!
This is going to be a LOT of fun … and we’re going to help the Sacramento SPCA in the process, which makes it even more awesome.
Click HERE to get all the details and reserve your spot now.
Thanks –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
PS – We’re SUPER excited about the upcoming FVT Ultimate Challenge Workout!
Here’s the FVT November 2015 Challenge Workout again, in case you missed it:
=> November 2015 Challenge Workout
And the results:
Women
JJ 19:25
SF 19:42
JL 20:40
GV 20:50
DP 23:54
LK 24:78
TP 25:05
LA 25:05
RR 25:50
GM 26:33
VC 26:35
PK 26:35
SG 27:30
JW 27:30
JM 28:10
Women Modified
AL 22:30
JR 27:33
Men
CB 16:06
RM 16:58
BR 19:57
DV 20:23
DM 22:20
KP 22:34
BP 23:32
GH 23:56
RA 24:12
RB 24:12
JM 24:40
JP 25:01
SS 26:09
BK 27:42
Men Modified
JP 23:59
KP 26:11
DNF
AW
AL
GK
DH
GC
JV
RR
PT
ET
DD
BG
LT
KS
LC
NP
Great work everyone – ’till next time!
– The FVT Team
Well, just got back from a GREAT time in New York …
Spent a long weekend at the SFL Barbell Lifter cert, training hard and learning SO much from Dr Michael Hartle and the rest of the SFL instructor team.
I also got to do the tourist thing and check out the city a bit while I was there … all in all, an AWESOME time!!
Now lots to do as I get things organized for the week ahead, but wanted to shoot you a message with a couple of quick reminders:
1 – We have a ‘Bells, Beers and Buddies’ boot camp coming up at the FVT studio THIS Thursday, Nov 12th at 6 pm
Simply sign up in our online system (if you are a current client) … or message us with your name and email address (if you will be attending as a guest) … bring a beer to enjoy after the workout … and you’re all set!
Again – do NOT have your guest create a profile / sign up in the Mindbody system/ etc – just message us with their name and email address instead – thanks!
That being said … if you want to attend, we are capping attendance at 30 for this workout, so be sure to reserve your spot ASAP!
2 – We are putting the finishing touches on the registration page for the next FVT Ultimate Challenge workout!
It should be active within the next day it two, I’ll keep ya posted …
This is going to be an AWESOME event that will test many aspects of your fitness … we will also raise funds for the Sacramento SPCA in the process, and have a great time!
Stay tuned!
That’s it for now – have a great Monday, and talk soon –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
We are holding a “Bells, Beers and Buddies” boot camp workout event at the FVT studio on Thursday, November 12th at 6 pm.
This event is for current clients and their friends, family members, and co-workers … we’ll lead you through a fun kettlebell – based boot camp session … and you’ll bring your own beer (or other beverage of your choice) to enjoy after the workout!
To reserve your spot:
— EXISTING clients – simply sign up for the the class in MindBody system
— BUDDIES – let US know your 1) name and 2) email address (so that we can confirm attendance) to hold your spot
*Registration for this event will be CAPPED at 30 participants. We are expecting these spots to fill quickly, so if you’d like to sign up, please do so ASAP!
Thanks, and look forward to seeing you there!
– Forest
November 2015 FVT Challenge Workout
– 20 KB swings (24k for men, 16k for women)
– 10 recline rows
– 5 KB presses / side (16k for men, 8k for women)
– 15 box jumps to approx 16 in box
– 12 walking lunges per side
– 7 burpees
– 15 push ups
– 7 hanging knee raises
– 30 jumping jacks
Do four rounds as fast as possible.
Notes:
– Use caution and good judgement when picking your weight for the swings and the presses. The weights are SUGGESTED, and a great goal to work towards … but you can certainly use a smaller weight if you are still working on your form or just getting started.
– The recline rows should be done in a totally horizontal-to-the-floor body position if possible
– Make sure to get all the way down and touch the ground on each burpee
Good luck! Results will be posted later this week.
– Forest Vance
Owner, FVT Boot Camp and Personal Training
PS – Speaking of Challenge Workouts … the ULTIMATE Challenge Workout is coming back to FVT, and registration will be opening soon!
Here’s the “big idea” behind the FVT Ultimate Challenge Workout(s) –
— It’s an “ultimate” test of your overall fitness – strength, endurance, and much more. Everything from feats of strength like pull ups and pressing heavy KBs, to
running a 5k, to everything in between
— We will have a NEW “half” Challenge – which will include a 1 mile run/walk, and a single, approx 60 minute boot camp workout … in addition to the “full” version,
which will include a 5k run and TWO 60 minute boot camps
— The proceeds from your registration fee will go towards a local charity (this time around, we’re supporting the Sacramento SPCA)
— It’s for current members, their friends, family, co-workers, and anyone else who is up for the challenge
— We’ll hold the event at the FVT studio on X and 16th – and the surrounding areas – on a Saturday morning in early January 2016 (exact date and time TBA)
— We’ll also get together as a group for food, drink and fun after the Ultimate Challenge
Sound awesome? You bet it does!! Can’t wait – it’s going to be the best one yet!! 🙂
Happy Thursday!
Halloween is right around the corner – can you believe it?
We have a couple of fun boot camp workouts planned for Saturday morning at the studio – don’t miss them!
Plus, we have a great costume picked out for our daughter … on the other hand, we will have a hard time topping last year’s! 🙂
I also wanted to do one “last call” for our personal training / semi private program(s).
We’ve been talking about these programs over the last couple of weeks here in
the email newsletter, on the website, on social media, etc … and the response has been great!
In fact, we don’t have much availability left to work with new personal training / semi private clients.
We can take probably one more person in our early morning “Lean and Jacked” program … two or three in our mid-morning “Functional Fitness” program … and probably two or three more private clients in the early morning and afternoon/evening hours.
So if YOU are interested in:
– Getting more individual and focused attention than a larger group enviornment would provide
– Working on YOUR specific needs and having workouts that are more customized to your goals
– Metally and physcially CHALLENGING yourself to overcome your current obstacles and become a STRONGER version of yourself
Reply to this message and let me know!
We will schedule a time to hop on a quick phone chat, talk a bit more about your goals, give you more info on our program to make sure it’s a great fit, and if all sounds good, schedule a complimentary “Test-a-Trainer” session at the studio from there.
Thanks – and Happy Halloween!!
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Shout out today to FVT rockstar Amy L!
Amy is always positive and ready to train hard when she shows up to work out, and has gotten dramatically stronger, leaner, and more fit since we’ve started working together.
A few words from Amy:
“I have exercised regularly all my life (running, gym workouts, aerobics, tennis), but (Forest’s) boot camps are by far the BEST workouts I’ve ever had.
In 45 minutes just twice a week, I get a complete and effective workout with cardio and body weight exercises, as well as using kettlebells and other equipment.
I am now in my 50’s and in truly the best shape of my life, thanks to Forest and his skilled training staff!
I love the muscle definition in my arms and legs. Each workout is a challenge, and Forest and his trainers are excellent in ensuring my form is correct so I get the maximum results. I always look forward to working out here.”
Keep up the great work Amy!
– The FVT Team
I must say, I was a bit surprised at the response I got to the email I sent out last week about our “Functional Fitness” personal training / semi private program (a special program at FVT designed for folks in the 50 to 70 age range).
And it got me to thinking – a lot of the info I share with you is geared towards intermediate or even advanced kettlebell enthusiasts. And it is fantastic – provided that you are ready for it.
BUT – the problem is, sometimes folks are NOT ready for this type of training intensity … but they do it anyway. Then, they end up doing way too much, too soon … at BEST they don’t get all they could out of their kettlebell workouts, and at worst get a little (or a lot) injured … and they end up giving up, and swearing off kettlebells all together. And that is not good!
SO, I thought it would be good timing to share a kettlebell workout I created specifically for older adults. (This is actually very similar to a workout we did with one of our Functional Fitness private training clients last week.)
Now, don’t underestimate the how powerful this workout is, just because it is simple.
And also, this is actually a workout that our client had been working up to for a couple of months, so ideally you would work UP to this amount of volume of 1/2 get ups and deadlifts/swings slowly and progressively over a several week period.
Let’s get to it!
###
Kettlebell Workout for Older Adults (50+)
sample from the FVT Functional Fitness Program
Warm Up
– Box Squat – 10-15 repetitions
– Hamstring/Hip Flexor Stretch Combo
Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest
Workout
– swing progression (sumo deadlift – 1/2 swing – full swing) – 15-20
– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps ea side
– ‘Active Rest’- :30
Continue this sequence non-stop for 18 minutes
Cool Down
5 minutes of static stretching – tight muscle groups only
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To sum up, kettlebells are a fantastic training tool for ALL age groups. But you have to know how to use them correctly, and “scale up” appropriately to the intensity level that is right for you. This workout is an example of a great way to do that.
Keep training hard –
– Forest Vance, MS, RKC II, Certified Corrective Exercise Specialist
PS – We have THREE more lots reserved over this week to do complimentary “Test-a-Trainer” sessions at the studio with SERIOUS clients who are interested in this service.
So if that’s YOU, reply to this message and let me know!
We will schedule a time to hop on a quick phone chat, talk a bit more about your goals, give you more info on our program to make sure it’s a great fit, and if all sounds good, schedule a complimentary “Test-a-Trainer” session at the studio from there.
Look forward to hearing from you! 🙂