FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
Ok, FVT ‘Bells and Beer Registration is Officially OPEN!
We have limited spots for this event, so be sure to grab your spot ASAP if you want in:
Thanks –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
PS – SUPER pumped for this – get all the details here: ‘Bells and Beer @ FVT
THANK YOU for your support in the Walk a Mile in Her Shoes event!
I joined over 1100 Sacramento, CA business leaders, elected officials, students and more and ran / walked / limped a full mile in high heels shoes yesterday – May 4th, 2015.
We set a world record for the largest group of men walking a mile in high heels!
YOUR contribution helped us raise over $350,000(!!) collectively for WEAVE, Inc. – our region’s premiere provider of services for victims of domestic violence and sexual assault.
Thank you again, and hope to see you at next year’s event!
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Check out the FVT Challenge Workout for May 2015! –
– 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 (knees for women; toes for men)
– 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
I am headed over shortly to pick up my “gear” for this weekend … so thought I’d send you one final note/reminder …
I will be participating in the Walk A Mile in Her Shoes event this Sunday, May 3 in Sacramento, CA.
I will walk a mile in high heels to raise critical funds for WEAVE, Inc. – our region’s premiere provider of services for victims of domestic violence and sexual assault.
I will also be part of setting a world record for the largest group of men walking a mile in high heels!
Click the link below if you’d like to make a donation and support me in my efforts … my personal goal is to raise $500, and I am about $225 away as I write this email … so any amount that you’d like to contribute helps and is much apprecaited!!
(You will receive an electronic receipt for your gift right away. And all donations are tax deductible, so hold onto that email!)
Also got a new simple sprint workout for fat loss up at ForestVance.com for you to check out.
Aside from proper nutrition, SPRINTS are one of the most effective ways to lose fat fast.
If you’re not doing them, you’re missing out on some huge benefits.
Check out this video for a simple – yet effective – sprint workout you can do for fat loss:
=> Simple Sprint Workout for Fat Loss
Thanks!
Talk soon –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
I’ve set aside some time today and tomorrow to chat with you.
The quick scoop is that I have three openings in my Elite Coaching program, and I think it might be a great fit for YOU … to help you DRAMATICALLY accelerate the progress you’re making in your fitness program.
In my “Elite Coaching” program, I work with you ONE ON ONE to get you the best results you’ve EVER gotten … in the shortest amount of time.
We map out EVERYTHING … your specific weekly / monthly workout schedule, your exact nutrition plan … to ENSURE success.
We meet once per month, in person, for a private training session, at the FVT studio.
(Or, if you’re not in the Sacramento area, we touch base on a monthly phone / skype session.)
AND, you’ll be held accountable to taking action consistently and staying on your plan, because you’ll have to check in with me regularly between our meetings, and give me specifics on the progress you’re making.
BUT … this is only going to be for three people, who have speicfic goals, and who are dedicated and ready to take massive action, right away.
I am going to send this out to my large world-wide email list (if these three spots don’t fill) shortly, but I wanted to send it out to YOU, a local FVT fan, first 🙂
AND … I am ONLY opening this program up for today and tomorrow … OR as soon as these spots fill, which they typically do within 24 – 48 hours. (When we kicked this program off, I had all TEN spots I reserve for Elite Coaching clients fill w in 48 hours!)
If you think this opportunity could be right for you, fill out the interest form at the link below:
=> Schedule a free strategy session w Forest
And I’ll get back with you within 24 hours to schedule our free 15 minute strategy session.
Thanks, have a great day, and talk soon –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com
PS – If you travel frequently and have a crazy schedule … this is the perfect program for you, as you and I can work together to customize something you can do anywhere, with whatever amount of time you have available, and whatever equipment (if any) you have access to.
PPS – If you are looking to get stronger and work the basic barbell lifts into your routine, this is perfect for you. We can work together to create a plan that works for you and will get you moving towards your goals. And then we’ll check in throughout the month to make sure you’re on track.
OR, if you’re looking to learn the basics of KB lifting, OR get BETTER at KB lifting, this is also perfect. We’ll CUSTOMIZE a program specific to your current fitness level, goals, etc.
PPPS – Check out what one of my Elite Coaching Clients Seana, who I recently helped prep for an RKC II, had to say (she’s in Texas, so again, this can also be arranged as a remote program if that’s what works best for you):
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“I wanted to touch base with you to tell you ALL WENT GREAT at my RKC II!!!
I loved every second of it. Thank you for your training and consistent feedback and always getting back to me so quick. I attribute much of my success with the RKC weekend to you!!”
– Seana H
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If you think this opportunity could be right for you, fill out the interest form at the link below:
=> Schedule a free strategy session w Forest
And I’ll get back with you within 24 hours to schedule our free 15 minute strategy session.
PPPPS – Okay this is getting ridiculous … but seriously, due to increased demand and my own limited time availability, I am going to raise the price on this program the next time spots open up … so if it’s something you’re interested in, def check it out 🙂
To help you get in shape for summer, we’re now booking “Test-a-Trainer” sessions at FVT:
=> Learn more and book your free “Test-a-Trainer” session today
I know that this is a time of year when many folks are trying to lose those extra few pounds before swimsuit season hits … so that’s why we’re making you this special offer.
The first step is to simply schedule a two minute phone chat, to make sure it’s the right fit for YOU and your goals.
We are NOT the perfect fit for everyone … and that’s okay!
But if you:
— Are looking to lose body fat and gain lean muscle
— Want to do it with short, effective, high-intensity workouts
— Are a person who enjoys hard work, and a feeling of accomplishment once you’ve put in a solid training session
— Like the idea of working with other positive – minded fitness people towards a common goal
— Live within 5 or 10 miles of our X and 16th street studio
We hope to be the BEST fit your you and your SPECIFIC goals!
But it all starts with a “Test-a-Trainer” session at our studio. So message or call us today HERE, and we’ll get you scheduled in for a workout at FVT ASAP.
Have a great Monday, and talk soon –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Just came up with a list of 10 healthy snack ideas, and thought I’d share it with you.
These are NOT fancy … but they are simple, require little to zero prep, and will keep you on track with your healthy meal planning!
10 Healthy Snack Ideas
– apple
– orange
– baby carrots
– hard boiled egg
– almonds
– cashews
– turkey jerky
– kale chips
– small can of tuna
– slices of deli meat (watch out for preservatives though!)
Have some healthy snack ideas of your own? Pop over to the FVT Facebook page HERE and let us know!
And be sure like our page while you’re there for more nutrition tips, free workouts, and latest FVT happenings 🙂
Thanks!
Talk soon –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Everyone knows the keys to losing weight: Eat less and move more.
But in the context of real life and its demands, it’s usually just not that simple.
The big problem with a lot of fat loss meal plans is that they focus on the ‘theory’ and leave it to you to figure out exactly what to eat.
You have to calculate the exact amount of calories you need each day, figure out what to actually eat at each meal, how to properly balance your foods, etc. …
So I’ve come up with a simple solution that’s working great already for me and a small group of my personal training clients. It’s called the FVT Express Meal Builder. It’s a one-page document that enables you to build a healthy meal in less than 30 seconds. And the best part is that it takes all the guesswork out of eating healthy.
Here’s how to use it:
1. Print out the FVT Express Meal Builder where you can post it up or carry it with you for quick reference.
2. For each meal (Breakfast, Lunch, and Dinner), simply pick one food from each category.
3. Snacks can consist of things like fruit, nuts, plain yogurt, hard boiled eggs (see the short list below the main food categories for more ideas).
4. Also make sure to drink 1/2 of your body weight in ounces of water each day, and to follow this plan for at least 90% of your meals.
Please note: The portions in the meal builder are intended for a ~ 150 pound individual with 15 or 20 pounds to lose. Adjust portions for weight, activity level, and body composition accordingly.
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The FVT Express Meal Builder
First, pick one protein:
•chicken breast (3 oz)
•turkey breast (3 oz)
•salmon (3 oz)
•canned tuna (3 oz)
•beef (3 oz)
•ham (3 oz)
•whole egg (1)
•cottage cheese (½ cup)
•plain yogurt (½ cup)
•protein powder (1 serving)
•protein bar (1)
Then, pick one carbohydrate:
•apple (1)
•orange (1)
•banana (1/2)
•strawberries (1 cup)
•blueberries (½ cup)
•tomato (1 cup)
•spinach (2 cups)
•zuchinni (1 cup)
•green beans (1 cup)
•broccoli (1 cup)
•oatmeal (2/3 cup)
•corn tortillas (2, 6 in)
•flour tortillas (1, 6 in)
•brown rice (6 tbsp)
•black beans (½ cup)
•whole grain bread (1 slice)
Finish with a ‘dash’ of healthy fat:
•peanut butter (1 tsp)
•almonds (~ 6)
•olive oil (2/3 tsp)
•avocado (2 tbsp)
•macadamia nuts (~ 2)
Breakfast – 1/2 cup cottage cheese, 1 apple, ~ 6 almonds
Lunch – spinach salad w/ tomato, black beans, etc., 3 oz chicken breast, 1 tbsp olive oil + vinegar dressing
Dinner – 3 oz salmon, 2 cups broccoli, (cooked in) 2/3 tsp olive oil
Snacks – fruit, nuts, plain yogurt, hard boiled egg, cottage cheese, protein shake, protein bar
Additional notes: Drink ½ body weight in oz. of water/day, follow the ’90% rule.
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The FVT Express Meal Builder is a tool that’ll help you lose fat in record time. Hope that helps, and talk soon –
– Forest