FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
Memorial Day Weekend Boot Camp/Group Training Schedule:
Saturday, May 25th – regular schedule, both 8am and 9am boot camp classes will be held.
Monday, May 27th (Memorial Day) – 8am and 9am boot camps ONLY – no early morning or evening classes on this day.
Have a great weekend –
The FVT Team
For the last eight weeks or so, my wife has been eating completely vegan.
I am totally supportive. I think it’s a really great thing for her. She has LOTS more energy, has dropped several % of body fat, and believe it or not is actually improving performance in her workouts.
Now don’t get me wrong – I’m not going to go vegan myself anytime soon. And don’t worry, this month’s nutrition challenge isn’t going to be to cut meat out of your diet or anything like that. The main reason I bring the topic up is because I think we can take a lot away from the “whole foods plant based” approach.
See, describing my wife’s dietary approach as “vegan” doesn’t really do it justice. What she is doing is probably best described as a “whole foods plant based” diet. She eats a TON of vegetables and fruits, eats hardly anything that’s processed in any way, largely avoids sugar and salt, etc.
And for the record, I think THAT is the biggest reason she is feeling so great, shedding fat, etc. – not the fact that she has cut animal products out of her diet. But let’s just keep that between you and me 🙂
Anyway, this is the “inspiration” for this month’s nutrition challenge. And that is:
Stick to the perimeter of the grocery store. If something can stay good in a box for a year, it’s probably got some stuff you don’t want to eat in it!
Another good rule of thumb is that if your great grandmother wouldn’t recognize what you’re eating, you probably shouldn’t be putting it in your mouth.
Ok. That sums up today’s message. Try this simple nutrition challenge for one week, and I know you’ll be shocked at the results it brings you. Have a great holiday weekend, and talk soon –
Forest
Time to test your overall strength, conditioning, and mental toughness. The FVT Band Challenge is back. See all the details by clicking the link below. And come in for a boot camp this week to take the challenge yourself:
Also going on this week at FVT …
Referral Recognition
As you likely know, referrals are our #1 source of new business … and we really, really appreciate your help in spreading the word about FVT! Just wanted to give a quick ‘shout out’ to:
Scott S
Julie G
Sabrina F
Ann T
Valerie S
Ashley P
Nichole T
And others for recently referring one or more folks to our program in the last month!
(Don’t forget – any friend/family member/etc. you refer gets a free “Test-A-Trainer” session at our gym … and YOU get a free week of group training OR a free personal training session when they sign up.)
FVT Coaching Club Update for 2013
If you:
This is an AWESOME solution. Look no further than the new-and-updated-for-2013 FVT Coaching Club. You’ll get three brand new fun and exciting and EFFECTIVE workouts from me each and every week:
That’s it for now – thanks for reading and talk soon –
Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Level II Certified Russian Kettlebell Instructor
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
Owner and Head Trainer, Forest Vance Training, Inc.
We are holding TWO kettlebell workshops at the FVT Studio in Sacramento, CA on June 15th, 2013 – and spots are filling fast!! This email is to give you the heads up, and to make sure you get in on the early bird discount if you’re looking to sign up.
We have eight “early bird discount spots” in both the AM and PM sessions – and both of these are almost completely filled. Click here for more details and to reserve your spot now:
=> June 15th Kettlebell Workshop @ FVT
If you are:
This is the perfect event for you. At these workshops, you’ll learn the basics of safe and effective kettlebell training – AND how to take your training to the next level.
Learning how to train with KB’s from manuals, videos, etc. is a great way to start. But there is no replacement for real, quality, in-person kettlebell instruction. Click the link below for all the details and to reserve your spot before it’s too late:
=> June 15th Kettlebell Workshop @ FVT
Thanks, train hard, and talk soon –
Forest Vance, RKC II
PS – Click the link below for a couple of video samples of what we will be covering in the workshop. Really hope to see you there!
Most people think of crunches, sit ups, leg lifts, etc. when they think of training their abs.
Turns out, this is NOT the best way to train your abs. It’s with total-body, “functional” movements. This is better both for your long-term spine health, AND short term fitness results!!
This is how I train MY abs. It serves me well, and most importantly, it keeps my back feeling great, and my core strength high for all the kettlebell training and other lifting activities I do almost every day.
I posted an article and video on this topic a short time ago, and got a great response from it – so I have “part two” for you today – another sample ab workout, done in this style. Click here to head over to my personal website and check it out:
– Forest
And the results are in! GREAT work to all on this one.
**Click here to see the May 2013 Challenge Workout again, in case you missed it**
MA 11:50
SK 11:55
SS 12:07
JM 12:21
SG 12:25
SF 12:35
BC 12:40
SJ 12:41
BP 12:50
PK 13:14
LA 13:45
PK 13:46
KS 13:59
BM 13:59
LC 14:00
AS 14:12
AL 14:40
JG 14:44
JC 14:49
JB 14:53
MP 15:01
RM 15:09
DS 15:13
AM 15:38
PT 15:39
JV 15:47
JM 15:55
NP 16:01
RA 16:15
PN 16:16
AP 16:30
RA 16:40
CB 17:05
BA 17:22
BK 17:40
MT 17:45
EZ 18:25
MP 18:59
AM 19:57
‘Till next time –
The FVT Team
One more day before registration for the 2013 FVT Mud Run Event Prep program shuts down.
This program includes:
We’ll be forming a team (or teams), but if you’re already registered for a specific race, no worries either –the main focus of this program will be on getting you physically and mentally ready for race day.
Our first class is happening this Sunday at 8am, and we’re shutting down registration tomorrow (Friday) night at 11:59pm. If you’re still on the fence, don’t delay – sign up now before it’s too late!!
=> Sign up for the 2013 FVT Mud Run Event Prep program here
– Forest
PS – If you’re wondering exactly what we’ll be doing during the workouts, check out this workout/video:
Yep, that’s me. Three over from the right. I walked a full mile in those bad boys last Saturday.
The picture above is of me and my Walk a Mile in Her Shoes team members. Walk A Mile in Her Shoes is an international event in which men embrace the opportunity to raise awareness about the serious causes and effects of sexualized violence. I joined over 500 other Sacramento, CA business leaders, elected officials, students and more to run, walk, and/or limp a full mile in high heels shoes.
The event was a great success. We raised a total of over $200,000 as a group. I also have a new found respect for women who walk in high heels shoes on a regular basis! 
THANK YOU so much to everyone who contributed and supported me in the walk. It means a lot to me – and your contribution is going to a GREAT cause.
– Forest Vance
Owner and Head Trainer, Forest Vance Training, Inc.
PS – One more pic for your enjoyment (me leading our team through a warm up of squats, burpee, and jumping jacks):
