FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
Yo! We got a super special going for you this month in the FVT Pro Shop.
When you make a purchase of $100 or more, you’ll get a free T Shirt! Grab a kettlebell or two, some resistance bands for your travel/at-home workouts, stock up on Perfect Foods Bars and/or Muscle Milk …
Check out the sweet designs you can pick from:
Hurry! Offer is only good through March 31st, OR while supplies last.
Thanks –
The FVT Team
Learn to eat clean and get lean, one habit at a time … with our monthly Nutrition Challenge!!
This month’s challenge:
Drink 1/2 of your body weight in ounces of water each day.
Notes:
According to an article at freedrinkingwater.com, water makes up more than two thirds of the weight of the human body. We can go weeks without food, but only about three days without water. Mild dehydration is one of the most common causes of daytime fatigue, and an estimated 75% of Americans suffer from chronic, mild dehydration. A few other things that water does:
While the exact amount of water adults need to consume on a daily basis is somewhat under debate, a good rule of thumb I try to follow myself – and that I recommend for you – is to shoot for half of your body weight in ounces of water per day.
Okay! That’s it for now. Get to drinkin’ … and talk soon –
Forest
*See the March 2013 FVT Challenge Workout here – with video demo – in case you missed it
CC 15:47
LC 16:00
RP 16:28
CA 17:05
SF 17:06
JB 17:28
MA 17:58
PK 18:23
LA 18:27
JJ 18:48
DS 18:48
BC 18:54
PA 19:11
PN 19:15
RK 19:19
SS 20:05
SG 20:14
BP 20:16
KA 20:21
SK 20:53
SJ 21:05
RB 21:08
JM 21:12
SY 21:30
JV 21:25
MG 22:01
RM 22:03
PN 22:10
VS 22:10
KD 22:27
ME 22:32
CH 23:10
BA 23:17
EZ 23:54
BS 24:00
AL 24:00
JC 24:03
SG 24:12
BK 24:17
MT 24:30
KS 24:30
NT 24:37
SS 24:46
FR 24:59
Growing up, Erik never thought he would get into shape. His defeatist attitude – combined with sheer laziness – led to him packing on the pounds over the years.
With his 30th birthday approaching, he decided to make a change. He started training at the FVT studio about a year ago – and since, he’s dropped 60 pounds, over 16% body fat – and changed his life forever! Not only has his fitness level improved dramatically, he is now energetic, vibrant, strong, and happy.
Congrats Erik!
If you haven’t yet, see Erik’s full story – and 14 more like it – on our Yelp page, here:
=> FVT on Yelp
That’s all I got for ‘ya today. Get pumped. Get fired up. Be inspired by Erik’s success, and make TODAY the day you improve your fitness and change your life – for good.
Forest
PS – We are currently offering free ‘Test-A-Trainer’ sessions for prospective new clients at the FVT Studio – but space is limited, and spots are filling fast. To reserve your session, simply respond to this email, or call us at 916.273.9366. Thanks 🙂
Hey hey! It is Friday – time for an “update of happenings” at FVT …
Three quick things for ‘ya:
1 – New boot camp time starting next week – Wednesdays at 5pm
We are pulling the trigger and going with a 5pm boot camp every day, Monday thru Thursday.
We now offer a 6am boot camp Monday thru Friday, 8am and 9am on Saturday, 915am on Monday and Wednesday, and 5pm and 6pm Monday thru Thursday. Whew! 🙂
2 – New semi private training group – Tuesdays and Thursdays at 4pm
The semi private training program we have recently started up is also doing quite well – and we are continuing to add times on this side, too.
In addition to the current Tuesday – Thursday @ 9am, Saturday @ 10am and Monday – Wednesday @ 7pm times we offer, we are adding Tuesday and Thursdays at 4pm to the mix.
The workouts at these new times will be strength/heavy training focused. If you are interested, contact us and we can chat further to see if it would be a good fit for you.
3 – New T’s in the pro shop
New women’s cut FVT Boot Camp T’s in the Pro Shop! Check ’em out next time you’re at the studio.
K – that’s it for now! Hope you have a great weekend, and talk soon –
Forest
Word on the street is, this month’s FVT Challenge Workout is the hardest EVER. Check it out – do it – and let me know what you think:
March 2013 FVT Challenge Workout
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.
Good luck. Times will be posted later this week.
– Forest
I posted this workout up on my personal site – ForestVance.com – a few days ago, and have gotten some great feedback from it. So, if you missed it – check it out. It makes for a great weekend workout!
– Forest
Kettlebell/Body Weight Boot Camp Buddy Workout
by Forest Vance, MS, RKC II
I just finished up day one of assisting at the San Jose RKC. So awesome to be part of an event like this …. I am learning a ton from everyone involved, from our head instructor, to my team leader, to my fellow assistants, and even the participants … plus, just because I love KB’s and everything about them, I am having a lot of fun! 
One thing that is heavily utilized in the RKC cert work format is the buddy system. The typical flow during the day alternates between instruction and drill work/KB practice/short workout. And almost every drill/exercise/workout/etc. is done with a partner.
This is a GREAT way to structure a group workout. We use this format daily at my Sacramento, CA fitness/kettlebell boot camp, and it works great. Folks typically push harder than they would on their own, they can see what the other person is doing and provide feedback, they get to know other folks in the group, etc.
So, to better illustrate how you could set up a session like this, and to give you a sample workout to try on your own, I pulled one of my favorite kettlebell and body weight – based boot camp buddy workouts out of the vault for you today. Check it out:
1 – Start with your SMR/mobility/dynamic stretching work for 5-10 mins before the workout
(Check out this article for a simple progression: http://kettlebellbasics.net/2012/06/16/kettlebell-warm-up/)
2 – Buddy set #1 – ketttlebell squat and press + body row
*Person one does five KB squat and presses (with a – relatively for you – heavy weight!) on one side, a hand-to-hand swing switch, and five KB squat to presses on the other side.
HOWEVER LONG IT TAKES person one to do this, person two is performing body rows.
Rest briefly (10-15 secs), switch exercises and repeat.
Do this three to four times total.
3 – Buddy set #2 – burpee + kettlebell swing
*Person one does seven burpees.
HOWEVER LONG IT TAKES person one to do this, person two is performing kettlebell swings.
Rest briefly (10-15 secs), switch exercises and repeat.
Do this three to four times total.
4 – Buddy set #3 – kettlebell figure eight to hold + plank-to-push up
*Person one does ten kettlebell figure eight to holds.
HOWEVER LONG IT TAKES person one to do this, person two is performing the plank-to-push exercise (with a push up).
Rest briefly (10-15 secs), switch exercises and repeat.
Do this three to four times total.
5 – “Cool down” with SMR again, static stretching for your tight muscle groups only, etc.
Whew! Nice. Enjoy that one 
That’s all I got for ‘ya for now. If you are not incorporating buddy training into your workouts, hopefully this article and sample workout has changed your mind … it’s a great way to structure your sessions, and will help you take your training to the next level.
Keep training hard, and talk soon –
Forest Vance, MS, RKC II
So – as you probably know by now – today is the last day to sign up for the 2013 FVT 30 Day Rapid Fat Loss Challenge.
If you’ve already signed up – way to go! I can’t wait to help you lose as much fat as humanly possible in the next 30 days.
If not – today is your last chance to get in on the fun. Sign up by clicking the link below:
=> 30 Day Rapid Fat Loss Challenge Sign Up
Now, we put together a quick and simple rapid fat loss grocery list to help folks who are signed up, start getting prepared NOW …. and I was originally only going to send this out to our challengers. But, after much debate, I’ve decided to send it out to everyone … because I think it’s super helpful, and I want to help as many folks as possible!!
Without further ado – your rapid fat loss grocery list (simply print this out, take it with you to the store, and grab the items off of it that you like. You’ll be ready to start building healthy “rapid fat loss” meals!):
Protein: Chicken (skinless), lean beef, turkey burgers, canned tuna, salmon, eggs, egg whites, whey protein, cottage cheese, skim milk
Carbohydrates: Sweet potato, beans, apples, cherries, blackberries, blueberries, bell pepper, peaches, strawberries, oatmeal, quinoa
Fats: Avocado, nut butters, fish oil, flaxseed, hempseed, walnuts, cashews, almonds, pecans
Fibrous Greens: Kale, spinach, broccoli
Alright! That’s it for now … have a great Friday … and talk to ‘ya soon –
Forest Vance
Owner and head trainer, Forest Vance Training, Inc.
PS – Last chance to sign up for the 2013 FVT Rapid Fat Loss Challenge here: