Murph Challenge – Workout Fundraiser May 27th for the LT. Michael P. Murphy Memorial Scholarship Foundation

On May 27th, I am going to be taking the Murph Challenge at FVT – Lee’s Summit, and this is your official invitation to join me!

If you’re interested in participating, reply to this message with the words “MURPH CHALLENGE”.

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis.

Once you register, you will not only be pledging to participate in the Hero WOD ‘MURPH’, joining a unique group of participants who pay tribute to LT. Michael P. Murphy, but you will also be contributing to a prestigious organization founded by the Murphy family.

Here is the Challenge (there are three different versions / levels to pick from):


For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

  • Partition the pull-ups, push-ups, and squats as needed.
  • If you’ve got a 14/20-lb vest or body armor, wear it.

For time:

1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

  • Partition reps as desired.
  • Start the second run no later than 25:00.

For time:

800-meter run

Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats

Then, 800-meter run

  • Start the second run no later than 20:00.

More details are coming soon. For now, mark your calendars for Monday, May 27th, 2024 (Memorial Day). We’ll start promptly at 8am. Address is 300 NW Victoria Drive – Lee’s Summit, MO 64086. If you can’t make it in person, we’ll also have options to participate virtually.

If you’re interested in participating, reply to this message with the words “MURPH CHALLENGE”.

Hope to see you there!


3 Tips to Improve your Kettlebell Rack Position

Try the tips in today’s video at your next kettlebell workout, and let us know if they help! If you want more personalized help, visit Forest Vance to learn how to try our program today.

3 Tips to Improve your Kettlebell Rack Position

1 – Vertical forearm

2 – Hand below the chin

3 – Thumb to collarbone check.

Watch the video here ->

Then reply directly to this message with the word KETTLEBELL for info on our 3-session KB Basics Jump Start program where you can learn the basics of safe and effective kettlebell training with the guidance of an expert trainer!


Jennifer’s Custom Meal Plan

Disclaimer: The information provided in this meal plan is for informational purposes only and is not intended as a substitute for advice from a registered dietitian or other healthcare professional. This meal plan does not prescribe or offer a personalized diet plan for any specific individual. Always consult with a clinical professional before starting any new diet or fitness program to ensure it is appropriate for your personal health needs and goals.


Jennifer, 47, aims to shed 10 pounds in 6 weeks with a starting weight of 178 pounds. Given her active lifestyle, we’ve calculated a daily intake of 1778 calories split into balanced macros to ensure she stays energized and satisfied. Here’s what a typical week looks like:

Breakfast Options (Choose one each day):

  • Banana Pancake: Combine 1 mashed banana with 2 eggs and 1/4 cup oat flour. Enjoy with 1 tablespoon of honey and a sprinkle of walnuts.
  • Smoothie Bowl: Blend 1/2 banana with 1/2 cup mixed berries and 1/2 cup Greek yogurt. Top with 1 tablespoon chia seeds and 1/4 cup granola.
    • Egg and Avocado Toast: Enjoy 2 scrambled or poached eggs on a slice of whole-grain toast topped with 1/4 sliced avocado and a dash of pepper and salt.

Lunch Options (Choose one each day):

  • Grilled Chicken Caesar Salad: Toss 3 oz of grilled chicken breast with 3 cups romaine lettuce, 1 tablespoon Caesar dressing, Parmesan cheese, and whole-grain croutons.
  • Quinoa and Black Bean Salad: Mix 1/2 cup cooked quinoa with 1/2 cup black beans, chopped bell peppers, onions, lime juice, olive oil, and cilantro.
  • Turkey and Cheese Wrap: Wrap 3 oz sliced turkey breast, 1 slice Swiss cheese, lettuce, tomato, and a teaspoon of mustard in a whole wheat wrap.

Dinner Options (Choose one each day):

  • Baked Cod with Vegetables: Serve 4 oz baked cod with 1 cup roasted asparagus spears and 1/2 cup brown rice.
  • Beef Stir Fry: Stir-fry 3 oz lean beef with mixed vegetables (broccoli, carrots, bell pepper) in soy sauce and sesame oil, served over 1/2 cup cooked brown rice.
  • Pasta Primavera: Toss 1/2 cup whole wheat pasta with 3 oz grilled chicken strips, mixed vegetables (zucchini, squash, cherry tomatoes), and marinara sauce.

Snack Options (Choose two per day):

  • Mixed Nuts and Dried Fruit: A hearty mix of 1/4 cup nuts with 1/4 cup dried fruit for a quick energy boost.
  • Cottage Cheese and Pineapple: Combine 1/2 cup low-fat cottage cheese with 1/2 cup chopped pineapple for a refreshing and filling snack.

Why This Plan Works

This meal plan is designed to provide a balanced mix of carbohydrates, proteins, and fats to support Jennifer’s active lifestyle and weight loss journey. Each meal and snack is crafted to ensure she meets her daily calorie and macronutrient targets effectively, promoting sustainable weight loss while maintaining energy levels.


Ready for personalized nutrition guidance and support? Click the link below and leave me a message to try our program – individualized diet help is included with all of our programs!


-Forest Vance — Master of Science, Human Movement — Certified Nutrition Coach — Certified Personal Trainer — Owner, FVT Personal Training

Kettlebells for Abs Workshop @ FVT

Respond directly to this message with the words KETTLEBELL ABS, and if we have enough interest, we’ll get a date for this workshop on the books!

Kettlebells are one of the best strengthening tools for abs, because the dynamic nature of kettlebell exercises makes them particularly effective for forcing the core to work hard in a different way.

Whether you are doing:

  • Turkish get ups
  • Single-arm Cleans, Swings, or Snatches
  • Windmills
  • Loaded Carries

…or any other unique kettlebell movement… your abs never stop working!

In this special workshop event, I am going to show you how to do all these KB moves (and more) the RIGHT way… because you can’t just slap together KBs for abs moves, and expect to get results.

We’ll meet as a small group at our Lee’s Summit studio location and take two hours to dive deep into techniques, tips, and tricks for the kettlebells for abs exercises listed above so that you can make faster progress in less time.

I’ll even throw in a free copy of my Kettlebells for Abs home study course AND a copy of my CORE Kettlebell Challenge book with your registration fee (limited to 1st six in-person attendees to sign up).

BUT. Before we officially open registration for this event, I want to make sure that we have adequate interest. So. Please respond directly to this message with the words KETTLEBELL ABS, and if we have enough interest, we’ll get a date for this workshop on the books.

– Forest Vance – Owner, FVT Personal Training – Kettlebell Expert

1000 Calorie “20 in 6” Kettlebell AMRAP + HIIT Workout

If you’re looking to lose fat quickly, like in our upcoming “20 pounds in 6 weeks” Kettlebell Challenge, fundamentally, there are two main things to focus on:

1 – Reduce intake: You need to consume fewer calories overall than you currently do. It’s not just about eating less; we need to choose healthier, nutrient-dense foods and time them around your workouts for optimal fueling. But the bottom line is, we need to lower your calorie intake. We help you do this in a very hands-on way in the 20 in 6.

2 – Increase expenditure: We need to burn more calories than you currently do. This includes doing kettlebell workouts like the one below, adding more cardio sessions each week, and increasing overall activity levels:


1000 Calorie Kettlebell AMRAP + HIIT Workout

PART 1 – 25-min KETTLEBELL AMRAP (approx 513 calories total):

Complete the prescribed number of reps of the first exercise. Taking as little rest as possible, complete the prescribed number of reps of the second exercise. Repeat in the same fashion for the full kettlebell circuit. Go back to the top and do as many rounds as you can in 25 minutes:

– 20 KB swings – your choice of two hand, one hand, or hand-to-hand
– 12 push ups – regular, narrow, or wide grip
– alternating reverse lunges – add KB in goblet position depending on your fitness level / goals
– one-arm KB rows (palms in 1st round; palms forward 2nd round; palms backwards 3rd round; palms in 4th round)
– V-sit hold – 45 seconds

PART 2 – 25-min CORE + HIIT (approx 540 calories total):

Do as many reps as you can of each exercise in 50 seconds. Rest for 10 seconds between moves. Rest for one minute between rounds. Do 4 rounds total:

– jog outdoors / on a treadmill / jumping jacks / jump rope / your choice of cardio
– plank / side plank (alternate each round)
– side shuffles (make sure to balance moving in both directions!)
– “reverse snow angels”
– burpees – modify for your fitness level / goals / etc


A good starting point is aiming for an extra 500 calories burned per day compared to your current level, while also consuming 500 calories less per day. This creates a net deficit of 1000 calories daily, which should result in at least two pounds of weight loss per week.

Give that a try, then go sign up for the 20 in 6 Challenge when we open registration later this week!

-Forest Vance – –

Bring a Friend Workout @ FVT – Saturday, March 30th (last call)

Will you be joining us for the Bring a Friend Workout at FVT this Saturday, March 30th at 8am? Last call to reserve your spot! Details and sign up at this link:

Get ready for the Spice Girls, Nirvana, and Vanilla Ice. Wear your Air Jordans and snapback hats. We might even have a mix tape prize for the best dressed participant ?

Our Bring a Friend workout is also open to the greater community – ANYONE who wants to come and try our program is invited. It’s the perfect chance for new clients to try one of our workouts and see if it’s a fit for their goals.

The event is 100% free – HOWEVER, there is a catch!

1 – You MUST register ahead of time using the form below. We need your contact info so that we can reach out and confirm your attendance.

++ IMPORTANT – if you are signing up for a friend, please use THEIR accurate name, email, and phone number – not yours ++

2 – Space is strictly limited to the first 10 to sign up.

If you’d like to attend this special event, reserve your spot by entering your contact info here –

Look forward to seeing you there!

– Forest and the FVT Team
300 NW Victoria Drive
Lee’s Summit, M0 – 64086