FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
THANK YOU to all who supported the SPCA this last Saturday through our charity boot camp effort!!
We raised a total of over $600 for the cause as a group.
It is very cool to think about how we can make a significant difference in the lives of others, just through our efforts as a group in organizing events like this one.
Plans for charity events in 2015 are bigger and better than ever. Thanks again for your help, and Happy Holidays from the FVT Team!
John M started training at FVT a little over two years ago.
He thought he was in pretty good shape, especially for being over 50 … he was about 220 pounds or so, and though he wasn’t really doing anything fitness-wise at the time, he had worked out at various gyms and had done other fitness programs in the past.
Thing was, John would work out on his own, but he knew he would not always do it right.
Not only that, he kept getting hurt, and as a result would have to stop training and would lose much of the progress he worked so hard for.
So John saw that we were offering our free “Test a Trainer” session at a special event, and he thought he’d give it a go. He signed up that day for our boot camp program, and has been a loyal client ever since. John has made some amazing changes and improvements … in not only his fitness, but his quality of life!
John has lost over 20 pounds (he’s gone from a little over 220 to 196), but more importantly, he has also totally changed his “body shape”. He’s lost two pants sizes, and gained muscle in the upper body – in the arms and chest. He’s also put on some lean mass in the legs, where he wasn’t as inclined to focus on when training on his own 🙂
John has improved his flexibility and mobility, and is not getting injured like he was before. Which is SO important, because now he can train consistently without having to take breaks and miss workouts, and lose the progress he’s worked so hard for.
Finally, when it comes to doing active things like hiking and biking and walking, it’s a world of difference from before, in just how easy it is. John feels better and more energetic, and truly has a new outlook on life.
Congrats to you John! We are honored to have you as a loyal client at FVT, and are so glad to be a part of the transformation you’ve made! Keep up the awesome work!!
– The FVT Team
PS – Are YOU interested in training at FVT? You can take advantage of the same no-risk offer John did, and schedule a free Test a Trainer session with us as well … simply click HERE to send us a message, or call us at 916.273.9366, and we’ll get you on the books for your free trial at the studio ASAP!
We are holding a charity boot camp at FVT to benefit the Sacramento SPCA on December 20th at 10am.
This event is a great opportunity to:
– Get an extra fat-burning, metabolism-boosting Saturday morning workout
– Bring a friend or family member to check out what we do
– Try out our program if you’ve been meaning to do so
– Help a local animal in need!
=> Reserve your spot at the SPCA / FVT Charity Boot Camp here
I was checking out the SPCA website today, and came across a story that I felt compelled to share with you.
Your donation and attendance at our charity boot camp event will go towards helping dogs like Munchie!
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This is the story of Munchie, a Chihuahua mix who started out as a stray and found herself a happy ending.
Originally found in someone’s backyard, it was clear that Munchie would need a fair amount of medical treatment. Upon surrender at the Sacramento SPCA, the little dog with her tongue hanging out of her mouth, quickly won the hearts of our shelter staff. Through a medical assessment, it was determined that not only did she need to have nine teeth extracted, but she also had a cancerous mammary mass along with a heart murmur.
All of a sudden this silly faced little dog was faced with a long road ahead of her.
Then walked in Sharilyn — a former Sacramento SPCA staff member, a current volunteer, and a regular supporter, but more importantly, someone who was willing to adopt little Munchie, no matter what lied. When asked what made her want to adopt Bridget, Sharilyn told us that, “the ‘imperfect’ ones are the ‘perfect’ ones to me.”
Munchie, now Bridget, has since recovered from surgery and spends her days lying in the sun and being doted on by the family. Sharilyn says she is one happy pup and to “watch out for that tongue, because she loves to give kisses and they are big ones!”
Sharilyn and Bridget share their home with another Sacramento SPCA alumni, Bubbles, who was adopted in 2007.
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Poor little Munchie – but what a great ending to the story!
Sign up for our SPCA Charity Boot Camp effort on the 20th of December, and 100% of the proceeds will go towards the Sacramento SPCA:
=> Reserve your spot at the SPCA / FVT Charity Boot Camp here
Thanks, have a great day, and talk soon –
– Forest Vance
Owner, FVT Boot Camp and Personal Training
We have ten new client success stories up at ForestVanceTraining.com. Check em out here:
These folks all started at different places in terms of fitness level, training background, and exactly what they were looking to accomplish.
What they have in common, though, is that they all dedicated themselves to reaching their goals, worked hard, and had the personal discipline to stick with it.
So AWESOME! We are very proud of all you have accomplished. Keep up the great work!!
AND … if YOU’VE been working hard to reach your fitness goals … I hope this is inspiration for you. Your goals ARE within reach. Keep pushing, and don’t give up! You can do it!!!
– Forest Vance, MS, RKC II
Owner, FVT Boot Camp and Personal Training
PS – Have YOU experienced success either at the FVT studio in Sacramento, CA, or anywhere else in the world with one of our training plans / programs / etc? I want to hear about it! Shoot me a message and let me know!
Challenge workout time!
Give the workout below a go (make sure to read the overview first), and get ready to kick your results into overdrive:
– 100 kettlebell swings (16k for women, 24k for men)
– 50 burpees (touch body to the floor on each rep)
– 100 push ups (knees for women, toes for men)
– 50 inverted rows (body should be parallel to the floor; body touches bar/etc. at top of each rep)
– 100 walking lunges (tap knee to the floor at the bottom of each rep; ea step counts as one)
– Weights listed are “prescribed” and what you want to eventually work up to using … BUT use good judgement and safety when selecting a weight for YOUR own fitness and ability level
– Exercises can be done in ANY order you want (do NOT have to do reps consecutively)
– 25 min time limit
– Under 23 mins is awesome
– Under 20 mins is the “gold” standard
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And the results:
Women:
V.C. 17:30
S.F. 18:34
C.L. 18:45
D.T. 18:59
J.M. 20:29
P.K. 20:56
L.T. 21:00
R.R. 21:00
M.T. 21:06
S.K. 21:10
S.L. 21:20
E.T. 22:04
L.B. 21:13
B.C. 22:20
A.M. 22:27
C.P. 22:40
C.G. 24:05
A.P. 24:14
G.K. 24:45
L.R. 25+
C.S. 25+
K.M. 25+
L.A. 25+
Women Modified:
K.S. 21:55
A.C. 22:29
O.M. 25+
S.M. 25+
Men:
B.R. 18:04
D.M. 19:02
R.M. 19:54
J.M. 20:27
B.P. 21:09
R.A. 21:46
T.M. 23:14
M.P. 24:09
S.S. 24:45
M.H. 25+
J.V. 25+
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Great work to all! ’till next time –
– The FVT Team
This seems to be a hot topic at the moment, as over 30 of our boot campers prepare for the FVT Ultimate Challenge Workout on the 10th of January.
Below is a simple, condensed version of the plan I shared with our Ultimate Challenge Workout folks a couple of weeks ago.
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How to Do More Pull Ups
Path #1 (if you currently cannot do ANY pull ups):
— get a big rubber band
— start with a strong enough band that allows you to do 5 reps
— when you get up to 10-12 reps, switch to a lighter band and start over again at 5 reps
— repeat this process with one or two more bands until you are strong enough to do them on your own
Path #2 (if you currently can do at least one pull up or chin up)
— practice frequently (3-5 times per week, do a couple sets of chin ups or pull ups)
— do NOT go to failure! Always leave a rep or two in the tank and use perfect form. You don’t go to complete muscle failure on any other exercise most likely … it would fry your CNS among other things. So why do it on pull ups?!?
— mix it up from day to day. Some days do standard pull ups. Some days use band assistance and go to higher reps. If you are strong enough, some days do weighted pull ups and work in a lower rep range. Mix up your grip – pull up, chin up, mixed grip, etc
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Simple, but highly effective. Follow that plan for the next six weeks exactly as laid out and you WILL be better at pull ups, without a doubt.
ALSO – you can still sign up for the Ultimate Challenge Workout, but you should do it soon if you’re looking to be ready in time. It’s about 5.5 weeks away. We have options for both existing clients and new clients at the link below:
=> FVT Ultimate Challenge Workout – details and sign up here
That’s it for today. Enjoy your weekend, and talk soon –
– Forest Vance, MS, RKC II
ForestVanceTraining.com
On Saturday, December 20th @ 10am, we’re coming together for a charity fitness boot camp workout – and we need your help!
Your donation will support the mission of the Sacramento SPCA – helping animals and people throughout the Sacramento region. The staff and volunteers of the Sacramento SPCA will care for more than 11,000 homeless animals this year alone.
Click here to reserve your spot now
This 45 minute circuit-style body weight, kettlebell, TRX, and resistance band boot camp workout is a great opportunity to:
— Get an extra fat-burning, metabolism-boosting Saturday morning workout
— Bring a friend or family member to check out what we do
— Try out our program if you’ve been meaning to do so
— Help a local animal in need!
Click here to reserve your spot now
Thanks –
– The FVT Team
Today I’ve got an awesome 3 minute “Global Ab Targeting” routine for you from my friend and colleague Jason K.
You might recall Jason as the Former Fitness Instructor to US Marines.
Global Ab Targeting is a method that Jason designed as part of his new program, 180-Abs. According to Jason, it’s more effective than 300 sit-ups and even 60 minutes of cardio if you want nice looking abs!
(More info on exactly what Global Ab Targeting IS, and WHY it’s so effective, HERE)
Let’s get right into it:
3 Minute Ab Workout
Complete 2 Rounds of each exercise at 30 seconds per exercise –
1 – McGill Crunch, 30 seconds
2 – McGill Raise, 30 seconds
3 – Prone Iso Ab, 30 seconds
That’s a great little ab routine you can do any time, any place … and the “Global Ab Targeting” approach will have you rocking those six pack abs in no time!
Learn more about Global Ab Targeting and Jason’s full 180-Abs system here
Thanks, train hard, and talk soon –
– Forest Vance, MS, RKC II
ForestVance.com