Try a Boot Camp at FVT! – Saturday, August 26th

Try a Boot Camp at FVT! – Sacramento, CA (in-person), Lee’s Summit, MO (in-person), OR via Zoom – Saturday, August 26th 2023 —>>

 For just $20, you can attend our 9am boot camp in Sacramento OR our 8am boot camp in Lee’s Summit… PLUS you get a package of my top-selling KB workout plans… and 100% of the proceeds go towards people affected by the Maui wildfires. 

More info and reserve your spot here! —>>

-Forest and the FVT Team @

Now Hiring: Trainer/Coach @ FVT Personal Training – Lee’s Summit

FVT is growing, and we are looking for a part-time trainer/coach to join our team!

If you or someone you know wants to make a difference and build a meaningful career in health and fitness, this could be the perfect fit.

Certification with a nationally accredited organization and/or a degree in a related field is highly preferred. Prior coaching experience highly preferred. Familiarity / experience working with men and women over 40, kettlebells, and teaching the basic barbell lifts is highly preferred.


– Passion for health and fitness
– Positive attitude
– High energy
– Outgoing personality
– High level of personal fitness and health
– Comfortable speaking in front of groups
– Punctuality
– Professionalism
– Reliability
– Availability to work early mornings, nights, and/or weekends
– “Beginner’s mind” mentality, always willing to learn

If you think that you or someone you know could be a good fit, the first step is to simply fill out the form linked to below with:

– Name
– Phone #
– What makes you a perfect fit for the job


I will review your inquiry and go from there to set up a phone call to start if interested.

Thanks for your consideration and for helping to spread the word!

– Forest Vance
Owner, FVT Personal Training

Big Boy Protein Salad

Looking to elevate your summer nutrition game with a delicious and protein-packed meal? Say hello to the Big Boy Protein Salad!

If you like this recipe, also be sure to ask about our 14-Day Summer Sizzler program for more personalized nutrition guidance tailored just for you – reply to this message with the word “SIZZLE”

– Forest and the FVT Team at


Big Boy Protein Salad

  • 1 cup cooked quinoa (healthy carbs)
  • 1 can black beans (15 oz), drained and rinsed (healthy carbs, protein)
  • 1 cup diced grilled chicken breast (high protein)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup diced cucumber
  • 1/4 cup diced red onion
  • 1/4 cup chopped fresh cilantro
  • Juice of 1 lime
  • Salt and pepper to taste


  1. In a large bowl, combine the cooked quinoa, black beans, diced chicken breast, cherry tomatoes, cucumber, red onion, and cilantro.
  2. Squeeze the juice of one lime over the salad for a zesty kick.
  3. Season with salt and pepper to taste.
  4. Gently toss all the ingredients together until well mixed.
  5. Serve immediately, or refrigerate for a refreshing meal later.

Macro Nutrient Breakdown (Approximate):

  • Calories: ~450
  • Protein: ~40g
  • Carbohydrates: ~45g
  • Dietary Fiber: ~12g
  • Fat: ~10g

14-day Summer Sizzler

We’ve got something new and exciting for you to try out. Reply to this message to learn more!

We’re currently testing a program specifically designed for people aged 35 and up who:

— Want to prioritize their health

— Manage stress levels

— Have a structured workout routine

— Maintain their fitness

— Say goodbye to the “quarantine 15”

If this sounds like something you’re interested in, just reply to this message and I’ll hook you up with all the details.

Let’s do this!

– Forest Vance, owner of FVT Personal Training –

My #1 (lesser known) tip for faster fat loss:

If you’ve been enjoying yourself over the summer but have slipped a bit in terms of fitness, don’t worry. 

FVT Personal Training is here to help!

We have many resources available to get you back on track for the fall.

I’ll get to more specifics on those resources in a bit, but first, I want to share a little-known tip that can help speed up your progress: 

Incorporate more calorie-dense foods into your diet

Butter is a prime example of such food; just one tablespoon contains around 140 calories. While it may not be very filling, these types of foods can provide a significant increase in caloric intake.

Another unsuspected food with high calorie density is nuts. They contain healthy fats, but even just a couple handfuls can add up quickly. Without realizing it, you could consume 400-500 calories worth of nuts. This represents a significant portion of your daily calorie intake and can make it difficult for weight loss if repeatedly done.

Instead, if you’re currently focused on losing body fat, it’s important to prioritize foods that are LESS calorie dense. A great example would be vegetables, like spinach. Not only is spinach nutritious, but it’s also low in calories, allowing you to fill up without feeling deprived. Another option could be popcorn, as just one cup of air popped popcorn contains only 31 calories and can serve as a satisfying snack.

In conclusion, the key takeaway is that choosing less calorie-dense foods can be a helpful strategy for accelerating your fat loss journey. By incorporating this approach into your diet, you may find yourself making progress without even realizing it.

– Forest Vance



For those located in Sacramento or in need of additional nutritional support, check out our Summer Sizzler program. This includes 14 days of workouts at our studio along with personalized nutrition guidance. Contact us HERE to learn more. –

Even if you’re not local to our area, you can still participate in our upcoming 28-day Kettlebell PHA challenge. This program provides comprehensive nutritional support and guidance to help you achieve your fat loss goals. Click here to sign up now. –

Reverse Dieting

The purpose of reverse dieting is to gradually increase caloric intake in a controlled manner (following a fat loss phase), with the goal of restoring the body’s metabolism, hormones, and overall energy levels to a more sustainable and healthy state.

*Reply back to this post with the word “SIZZLER” to learn about our new 14-day Summer Sizzler program if you need personalized help!

For example:

If I was going to drop weight / body fat from where I currently stand (around 235 / 12-14% bodyfat), I’d likely start around 2750 calories per day. I’d also incorporate more cardio into my weekly routine, maybe adding an extra day per week.

If I reached a plateau, I would then reduce my carbohydrate intake by about 50 grams per day, which equates to around 200 fewer calories, and increase my cardio even further. This process would continue until I hit another plateau, at which point I would repeat the cycle of cutting calories and adding cardio until I reach my ultimate goal.

Let’s say after 10-12 weeks of hard work, I have successfully achieved a weight of 220 pounds with a body fat percentage of 7-8%. It’s definitely something worth celebrating!

However, it’s important not to go overboard with indulging in unhealthy foods or completely abandoning tracking my food intake. After all the effort put into achieving these results, it wouldn’t be wise to let myself slide back into old habits and risk regaining the weight in just a few short weeks.

Let’s say I’m down to 2250 or even 2000 calories by the end of my cut, and maybe down to 150 grams of carbs per day. 

(Remember, keep your protein and fat intake the same and make your calorie cuts from carbs!)

So here’s the plan if I want to “reverse diet”: I’ll reduce my cardio sessions by 15 minutes each week, and at the same time, increase my carb intake. First, I’ll bump up my carbs to 200 grams for a couple of weeks. Then, a few weeks later, I’ll increase it to 250 grams while cutting down on cardio even more.

Finally, for my last “jump,” I’ll go back up to 300 grams of carbs per day while keeping my cardio routine the same. 

By following this process, I can maintain my current weight or perhaps even gain a little bit more muscle while keeping body fat levels constant. 

Next time you’re coming out of a fat loss phase, give this strategy a try!

And reply back to this post with the word “SIZZLER” to learn about our new 14-day Summer Sizzler program if you need personalized help.

– Forest and the FVT Team

“What an overall positive experience!” – Greg B

Greg started training with us at FVT in 2022.

He’s got some kind words about our program to share!

What an overall positive experience!

The programs are top notch as are the trainers. They really put the time in to working with you to meet your fitness goals. From the in-house workouts to the ancillary home workouts, the personal follow ups from both the staff and the owner himself, you really felt a genuine personal touch and like a product.

Whether you‘re new to fitness or a seasoned hand, I would highly recommend giving these guys a shot. You will not be disappointed”

Congrats to Greg!!

Learn how you can join Greg and the rest of the FVT family at

– Forest and the FVT Team