Blog | FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching

FVT Charity/Holiday/Bring-a-Buddy Boot Camp December 21st

As mentioned previously HERE, we are making it easy for you to give the gift of fitness this holiday season by putting together gift certificate packages … and we are supporting the Wellspring women’s center in the process by giving them a full 50% of each gift certificate you purchase.

We thought it would ALSO be great to put together a holiday-time boot camp event for:

Folks who want to help the Wellspring Women’s Center in different way
Our current clients as a fun holiday-time get-together
Prospective NEW clients who want to come and experience one of our boot camp classes

SO – on the 21st of December at 10am – at the FVT Studio – we will be holding an FVT Charity/Holiday/Bring-a-Buddy event.

Please CLICK HERE to see the full list of items that Wellspring is in need of. Simply bring in whatever item(s) you can from the list as your “admission” to the day’s boot camp event.

We will also have a sign-up sheet at the studio for this boot camp, so please be sure to sign up yourself and any friends/family-co-workers that will be attending as soon as you can.

This special boot camp event is a great opportunity to help others in need this holiday season. It is also a great chance for us all to come together as a community at the FVT studio. And last but not least, it is a great chance to bring a friend, family member, or co-worker in to check out what we have going.

We look forward to seeing you there!!

– The FVT Team

2013 FVT Holiday Gift Certificate Charity Drive

christmas bells

This holiday season, you can give the gift of fitness AND support a great cause!!

Here’s how it works:

FVT is offering two options for gift certificates this holiday season (starting NOW through December 31st, 2013):

– 3 semi private training sessions

– 6 boot camp sessions

Both options are $99

(Boot camp is a bit more advanced and higher intensity; semi private training is in a smaller group and more personalized; feel free to chat with us about who you’ll be purchasing the gift certificate for, and we’ll help you decide what the best fit for them would be.)

SO … your friend, family member, or co-worker gets the gift of training … AND 50% of the price of the gift certificates will be donated to the Wellspring Women’s Center in Sacramento!

(Learn more about Wellspring at wellspringwomen.org)

You can head in to the studio to pay for and pick up your gift certificate –

OR you can simply click THIS LINK, pay online, and pick it up at the studio.

Happy Holidays from FVT!!

PS – We are also planning a charity/holiday time/bring-a-buddy boot camp event for the same cause. This event will be on the 21st of December at the FVT Studio.

Wellspring is also in need of specific items like food, toiletries, clothing, children’s items, and more (see coming message for complete list.)

This special boot camp event will be an opportunity to 1) contribute to Wellspring 2) get together as a community during the holidays and 3) bring a friend, family member, or co-worker to see what we do at the studio!

More details coming shortly in a separate message …

December 2013 Challenge Workout

The December 2013 FVT Challenge Workout is underway!

This is a tough one. Real tough. And it’s your last crack at it before we bring you a BRAND NEW batch of FVT Challenge Workouts in 2014.

Good luck!

December 2013 FVT Challenge Workout

100 two hand KB swings (24k for men, 16k for women)
50 push ups (toes for men, knees for women)
10 x 10 yd shuttle sprints
100 reverse lunges (each step counts as one rep)
50 knee-to-elbow mountain climbers (one rep each leg counts as one rep)
10 x 10 yd shuttle sprints
100 body weight squats
50 inverted rows/beginner pull ups
10 x 10 yd shuttle sprints

Notes

Do entire workout as fast as possible.

25 minute time limit.

Each pair of exercises – e.g., swings and push ups, lunges and mountain climbers, etc. – may be performed in any combination of reps. In other words, reps of each exercise do NOT have to be performed consecutively.

Bonus Video Walk-Thru

(NOTE – we also did this workout in March, June, and September of 2013)

Times will be posted later this week. Train hard, and talk soon –

– The FVT Team

The FVT 7 Day Rapid Fat Loss Blueprint – NEW and Updated for 2014!

The NEW and updated-for-2014 version of the FVT 7 Day Rapid Fat Loss is now available!!

Inside, you’ll find:

A complete program to lose as much fat as possible in 7 days – follow the blueprint, get the results
An EXTREME rapid fat loss meal plan – you’ll lose fat faster than you EVER thought possible
Mindset tips – learn my simple goal-setting strategy, exactly how hard you need to work out to get results, and much more …
Kettlebell and body weight – based metabolic conditioning workouts you can do anywhere – you won’t need fancy equipment or an expensive gym membership to get these rapid fat loss workouts done
A BONUS 15 Minute Follow-Along video workout you can do anywhere – in about 15 minutes with just your own body weight

Click HERE to grab your copy now!

Special Holiday Workout + Meal Planning Tips

If you are celebrating Thanksgiving and/or Chaunkkah – I hope you have a special day with your loved ones.

I have a holiday workout for you today AND some meal planning tips:

You can find the workout here:

=> NEW 7 Day Rapid Fat Loss Blueprint PLUS 15 Minute Follow-Along Video

This is perfect for you if you’re away from your normal workout routine over this holiday weekend for whatever reason, and need to get in a quick body weight – based training session.

Just fire it up on your smart phone/tablet/laptop/etc. and you are ready to rock.

Click here:

=> Nutrition Tips and New Coaching Program Details

For some holiday-time nutrition tips (see the links at the bottom of the article) AND for details on our new nutrition coaching program.

This also comes in perfect time for what can be an especially tough meal planning season 🙂

That’s it for now!! Have a great extended weekend, and talk soon –

Forest

Nutrition Workshop Recap, New Coaching Program Details (missing link in reaching your fitness goals?)

I REALLY love doing workshops. Getting a group of folks all in one place that are passionate in learning about one single topic is fantastic. Last week’s nutrition workshop at the studio was no exception.

Great turn out and energy and just a great event overall. Big focus on these in 2014 at FVT so stay tuned!!

Also special thanks to Superstar FVT trainer Pam. She shared some killer tips on what has worked for HER in her physical transformation over the last four years.

Rock on!

Maybe the biggest take-away from the workshop was that meal planning for fat loss is SIMPLE – it’s just not EASY.

Meaning, at the end of the day, if you:

– eat protein and vegetables
– eat nuts and seeds
– have some fat
– have little starch
– have little or no sugar

You are going to be on the right track and, if you are otherwise a healthy indiviudal, maintain a healthy weight.

DOING this consistently day in and day out is the hard part 🙂

Most of the content at the workshop was geared around this concept … how to log your food, how to plan ahead, how to stay accountable to yourself, tricks to make things easier, etc.

That being said, we are starting a new group nutrition coaching program at the FVT studio.

This group is for you if you are ready to take your commitment in the diet area to the next level and get some serious results.

Dialing in your meal planning is the difference between getting just okay results from your workouts – and getting startling, rapid, “what have YOU been doing?” results from your workouts.

This first group will run for the month of December ONLY. It will give both folks who participate and ME a chance to see if it’s a good fit 🙂

We will meet a couple of times in person over the course of the month (meeting time will depend on participant availability), starting next week.
You will also need to track your food and check in with us regularly throughout the month.
You will be required to weigh in at each in person meeting (at least 2x per mo)
We will communicate with you regularly via special emails and give various nutrition tips and education etc.
We also may even set up a special google or facebook group for members of the group to share tips and recipes etc (on request)
There will be a small fee associated with the group that can be tacked right on to your monthly billing (if you are already training at our studio)

If you are having a hard time reaching your goals, or maybe are working out hard, but know you could be getting better results … this could be the “next level” nutrition accountability you really need.

If you are interested, and SERIOUS about making a change, contact me by leaving a message HERE or calling 916.273.9366

I am only going to take a handful of folks in this test group and I suspect it will fill quickly so please contact me asap if you are interested.

Okay that is it for now! Have a great day and talk soon –

Forest

PS – JUST in case you missed any of the nutrition content we put out over the last couple of weeks leading up to the workshop – here it is:

-> Fat Loss Meal Planning Made SUPER Simple (sample day)

-> 5 meal Planning Tips That Make ALL The Difference

-> 10 Quick, Easy and Healthy Breakfast Ideas

-> How to Make Your Own Protein Bars

How to Make Your Own Protein Bars

Our superstar client – and now FVT internet marketing specialist – Erik has put together a video for you on how to make your own protein bars!

Check it out:

How to Make Your Own Protein Bars

(Video Recap)

My first ingredient is organic steel cut oats. We’re going to add two cups of oats to start this recipe.

I’m adding a spoonful of raw cacao powder. Next is my favorite ingredient, a little cinnamon. Killed it.

So we’ve got our oats, protein powder, cinnamon and raw cacao in the bowl. Mix it all together.

These are all of our dry ingredients. Now we’ll put the wet ones together in another bowl.

I’m starting with our wet ingredients. First off, we’ve got a quarter cup of honey. Mmm…glucose.

To our honey we’re going to add a couple scoops of peanut butter. I prefer organic because it doesn’t have any added sugar.

Next I’m adding a quarter cup of almond milk. You can use any kind of milk…soy, regular cow’s milk. But I love almond milk so we’re going with that.

Now I’m adding a quarter cup of applesauce to this mix. I don’t think I’ve had applesauce since I was in second grade so this should be fun.

Finally, I’m going to add some vanilla extract.

Now stir it all together!

We have a pretty good consistency so I’ll add this to the dry bowl. So we have the wet and the dry together. More stirring, yay!!

Okay, so here is my secret ingredient. A little raw cream. Oh yeah.

Now that it is all mixed together I’ll put it in this dish (lined with wax paper) and put in the fridge. They suggest putting it in for twenty minutes but we’ll see if I can wait that long.

Okay, here is the big reveal! …okay, it kind of looks the same. Here’s my assistant. Next up…let’s try it.

So I just took a forkful because who has time to cut things? OH YEAH!!

Protein bar recipe:

Dry ingredients: 2 cups of oats, 1 cup of protein powder, a couple dashes of cinnamon, a couple dashes of raw cacao powder

Wet ingredients: 1/4 cup of honey, 1/4 cup of milk, two tablespoons of peanut butter, 1/2 cup of applesauce, a dash of raw cream

Add all of your dry ingredients together in a bowl. Mix them together. Add all of your wet ingredients together in a another bowl. Stir. Combine the wet and dry ingredients. Stir. Add to a dish lined with wax paper and put in the fridge for 20 minutes. Remove, cut and enjoy!

Thanks,

The FVT Team

PS – If you liked this video, be sure to check out our upcoming nutrition workshop here:

=> FVT Nutrition Workshop November 21st, 2013

10 Quick, Easy and Healthy Breakfast Ideas

When you are working out HARD first thing in the morning, doing so on an empty stomach can be a recipe for feeling sick. A high intensity workout with no fuel in the tank is a bad idea.

A lot of folks are at a loss though as to what to eat before an AM workout – or what to eat for breakfast in general for that matter.

SO – here are 10 Quick, Easy and Healthy Breakfast Ideas (excerpted from our 5 Minute Fat Loss meal planning guide – you’ll get dozens more of these in the full program):

###

Egg
Apple
Peanut Butter

This might seem like a strange combination but a hard boiled egg and a sliced apple with peanut butter make a well rounded and nutritious meal.

Cottage Cheese
Blueberries
Almonds

Mix the blueberries and almonds in with the cottage cheese for an easy breakfast. The sliced almonds add a great crunch.

Plain Yogurt
Strawberries
Macadamia Nuts

Natural sweetness from the strawberries adds lots of flavor to plain yogurt.

Protein Bar
Orange
Macadamia Nuts

Try this for a well-balanced, grab & go breakfast.

Plain Yogurt
Banana
Almonds

Eat these together or separate, either way you get all of the components necessary for a nutritious breakfast.

Egg
Tomato
Avocado

Looking for healthy brunch fare? A scrambled egg with sliced tomato and avocado is just that!

Ham
Spinach
Avocado

Spice up your morning with a satisfying, scrumptious breakfast saute.

Protein Bar
Whole Grain Bread
Peanut Butter

No cooking necessary for this healthy, hand held meal.

Egg
Whole Grain Bread
Avocado

A healthy take on the breakfast sandwich. Remember not to fry your egg in butter.

10-

Cottage Cheese
Apple
Peanut Butter

Cottage cheese is a healthy, low-fat protein. Keep a container in the fridge.

###

I hope those 10 quick, easy and healthy breakfast ideas are helpful for you.

If you’d like dozens more meal ideas like these plus a TON more, check out the special offer we have going this week on the official FVT Meal Planning guide, 5 Minute Fat Loss:

=> 5 Minute Fat Loss special offer

(NOTE – if you have signed up for our November 21st nutrition workshop, DO NOT purchase this program – as you get it as a completely free bonus for signing up! Just FYI.)

Thanks, train hard, and have a great day –

Forest