FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
Congratulations to Jeff as our new Operations Manager at FVT Sacramento!
Jeff will oversee operational activities at our Sacramento studio location.
Learn more about Jeff and the rest of the FVT Team at this link: https://www.forestvancetraining.com/about-us
Jeff is also actively coaching and taking on new clients – contact us today to reserve your spot with Jeff before his schedule fills!
-Forest and the FVT Team
On Saturday, July 29th, we are going to hold a special Bring-a-Buddy boot camp PLUS summer BBQ day.
You can join this event in person at our Sacramento location.
We’ll do a special boot camp workout at 9am, followed by a fun BBQ to hang out with friends and have a good time!
See the Facebook event with all the details here -> https://fb.me/e/3IEhUrOON
Fill out your info to RSVP here -> https://forestvance.wufoo.com/forms/mzdxe1y1dyexdi
YOU are invited! Come and join us! Look forward to seeing you there!
-Forest and the FVT Team – ForestVanceTraining.com
BRO MEALS are the best way to get lean, fast.
Why?
Because they are predictable, easy to make, repeated frequently, easy to follow – and get RESULTS!
The classic turkey sandwich is one of my go-tos, and it should be one of yours too. It is a solid standby that’s also easy to make and pack and take anywhere. No excuses!
If you want help not only with recipe ideas but actual guidance and coaching in your nutrition and weight loss journey, reply back to this post with the word “CHALLENGE” and we’ll tell you about our new 10-day nutrition and fitness Challenge.
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Simple & Healthy Turkey Sandwich
Ingredients:
Instructions:
Nutritional Breakdown:
Please note that the nutritional breakdown may vary based on the specific brands of the ingredients used.
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I hope you liked this simple and healthy BRO MEALS turkey sandwich recipe.
If you want help not only with recipe ideas but actual guidance and coaching in your nutrition and weight loss journey, reply back to this post with the word “CHALLENGE” and we’ll tell you about our new 10-day nutrition and fitness Challenge!
-Forest and the FVT Team @ ForestVanceTraining.com
Happy 4th of July!
Today’s kettlebell workout is named for July 4th, 2023, the 247th anniversary of the independence of the United States of America.
Give this one a try before the festivities – and if you like it, click here to try our strength-driven fat loss personal training program specifically designed for men and women aged 40 and up -> https://forestvance.wufoo.com/forms/mko7zxj1v0e4d4
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4th of July Kettlebell Workout – The “247” Challenge
PART 1 – Do three rounds of the circuit below for time:
– 5 one arm KB press per side (8k/12k women – 16k/20k men)
– 8 KB suitcase lunge per side (8k/12k women – 16k/20k men)
– 12 one arm KB row per side (8k/12k women – 16k/20k men)
– 10 burpees
PART 2 – After resting for a minute or two, finish the workout with 67 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.
When and How to Cut Carbs for Optimal Fat Loss
(from week 9 of the – “12 in 12 – KB Transformation Challenge”)
*Want individualized help with your nutrition planning? Click the link below to try our program! –>> FVT Personal Training – Test Drive Our Program
Over the first 8 weeks of the 12 in 12 Challenge, we’ve covered a lot of ground!
We’ve gone into depth on:
In the last 4 weeks, we’re going to go into some advanced strategies – things like carb cycling, intermittent fasting, reverse dieting, and more.
There is a REASON we’re going into the “advanced” stuff NOW, and not at the beginning of the Challenge!
The foundations of long-term, regular healthy eating are what we covered in the first eight weeks.
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CUTTING CARBS
For your final month or so of the Challenge, I want you to drop your carbs. Start with cutting by .25 grams per pound per day. That should get your weight moving downwards again.
Each time you plateau, you’re going to do this again, until we hit .5 grams of carbs per pound of bodyweight per day.
EXAMPLE – I currently weigh around 230. If I was cutting, I’d start at around 2700 calories per day, 40% of those coming from carbs, or around 270 grams.
2700 kcals – SAMPLE DAY
BREAKFAST – 1 cup oats dry + 2 eggs + 3 egg whites
SNACK – protein bar + apple
LUNCH – 1 cup rice cooked + 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + banana + 25 almonds
DINNER – 1.5 potatoes + 5 oz lean beef + 1 cup broccoli
Once my weight plateaued, I’d cut .25 grams of carbs per pound of bodyweight per day – or 58 grams of carbs per day. I’d probably do this by just chopping out starch from my last meal of the day:
2500 kcals – SAMPLE DAY
BREAKFAST – 1 cup oats dry + 2 eggs + 3 egg whitesS
NACK – protein bar + apple
LUNCH – 1 cup rice cooked + 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + banana + 25 almonds
DINNER – 5 oz lean beef + 1 cup broccoli
I’d hold here until my weight plateaued again, and then I’d cut .25 grams of carbs per pound of bodyweight per day AGAIN. I’d probably do that by chopping out starch from second meal of the day.
2300 kcals – SAMPLE DAY
BREAKFAST – 1 cup oats dry + 2 eggs + 3 egg whites
SNACK – protein bar + apple
LUNCH – 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + 25 almonds
DINNER – 5 oz lean beef + 1 cup broccoli
I’d hold here until my weight plateaued again, and then I would chop my carbs again:
2100 kcals – SAMPLE DAY
BREAKFAST – 2 eggs + 3 egg whites + 2 cups spinach
SNACK – protein bar + apple
LUNCH – 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + 25 almonds
DINNER – 5 oz lean beef + 1 cup broccoli
At this point, we’d also add in a high-carb day once per week…
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Hopefully that gives you a big picture overview of when and how to cut your carbs for optimum fat loss!
If you are looking for individualized help with your nutrition planning, click the link below to try our program —>> FVT Personal Training – Test Drive Our Program
– Forest and the FVT Team
ForestVanceTraining.com
*If you like today’s healthy, high-protein, easy-to-make recipe, reply to this message and let us know! We’re working on a BRO MEALS cookbook, but I want to make sure it’s worth putting together 🙂
Thanks!
–Forest and the FVT Team
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BRO MEALS – Scrambled Eggs and Egg Whites Veggie Omelette
Ingredients:
Steps:
Nutritional Breakdown (approximate):
Exciting announcements today on TWO events we have coming up this summer at FVT. Mark your calendar and save the date(s)!
-Forest and the FVT Team
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FVT “Kettlebells for Abs” Boot Camp – Sat Jul 8th
On Saturday, July 8th, we are going to put on a special “Kettlebells for Abs” Boot Camp event at 10am CST.
You can join this event in person at our Kansas City location, OR online via Zoom.
We’ll do a special workout, ALL focused on kettlebells for abs.
I’ll give you a recorded version of the workout so that you can repeat it on your own later too, as well as
a written version of the session!
Registration will be open soon and you will be able to sign up at a very reasonable price.
In the meantime, mark your calendar and save the date!
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FVT Bring-a-Buddy + Summer BBQ – Sat July 29th
On Saturday, July 29th, we are going to hold a special Bring-a-Buddy boot camp PLUS
summer BBQ day.
You can join this event in person at our Sacramento location.
We’ll do a special boot camp workout at 9am, followed by a fun BBQ to hang out
with friends and have a good time!
Registration will be open soon.
In the meantime, mark your calendar and save the date!
*Sign up for our 3-session PT Jump Start, and we’ll do these calculations specifically for you, plus show you how it actually looks and breaks down in your daily meal planning. More info here –>> https://forestvance.wufoo.com/forms/z1ixdmzy1owstoa/
Carbohydrates are not evil.
We need them as our body’s main source of energy.
They help fuel your brain, kidneys, heart muscles, and central nervous system.
The KEY with carbohydrates is getting the RIGHT AMOUNT! Typically, the less active you are, the lower percentage of your diet needs to come from carbs.
Here’s a simple equation to figure out your needs:
Total kcals – Protein kcals – Fat kcals = Carb kcals
EXAMPLE:
Female
160 pounds / 73kg
Daily calorie target = 1920
Daily protein target = 131 grams / 524 kcals from protein
Daily fat target = 55 grams / 495 kcals from fat
1920 – 524 – 495 = 901 daily carb calories = 225 grams
If all this seems to complex, don’t worry. We’re here to help! Sign up for our 3-session PT Jump Start, and we’ll do these calculations specifically for you, plus show you how it actually looks and breaks down in your daily meal planning. More info here –>> https://forestvance.wufoo.com/forms/z1ixdmzy1owstoa/
Keep crushing it! –
– Forest and the FVT Team