FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
Last Call: Combat Conditioning Themed Group Workout
With coach Donald, 3rd degree black belt in the Kajukenbo Self Defense System.
FVT Pocket-Greenhaven (7485 Rush River Drive)
Current clients can bring a friend for free.
Please sign up by clicking here now to reserve your spot.
Look forward to seeing you there!
-the FVT Team
Pumping yourself up to go on a diet and lose weight for a vacation, reunion, or athletic event is one thing.
Keeping the weight off for the longer term is another thing all together.
And the long term results are what we focus on here at FVT, so we are always looking for ways to help you do it better and more effectively.
That’s why I wanted to share the results of a new piece of research that I recently came across.
See, a new Cal Poly study published in Obesity shows that healthy self-monitoring and phsycological coping strategies are the keys to long-term success.
The study surveyed almost 5,000 members of WW (formerly Weight Watchers) who reported losing an average of about 50 pounds and kept it off for more than three years. Researchers compared this group to a control group of more than 500 people with obesity and who reported not gaining or losing more than five pounds for a period of greater than five years.
The research team examined 54 behaviors related to weight management. Compared to the group of weight-stable individuals, the group of weight loss maintainers reported more frequent use of strategies like setting daily food intake goals, recording what was eaten each day, measuring foods, thinking about past successes, and remaining positive in the face of weight regain.
The researchers also found that these eating and thinking behaviors became easier and more ingrained over time in the group of those maintaining their weight loss.
Cool thing is, we give both of these things attention in our nutrition coaching program.
Because we meet with you individually to help set daily food intake goals, help you learn how to effectively record your foods, etc…
…but we also have specific exercises and methods we employ that focus on helping you stay positive and your focus in the right place.
Fill out the interest form here and I’ll get back to you ASAP with details on our nutrition coaching: https://forestvance.wufoo.com/forms/zbcvujf0iiwn0c/
To sum up, this new study shows that there is science behind the idea that we not only need to focus on WHAT do to lose the weight, but that the thinking and behaviors behind it are equally important.
I hope the infomration and tips in today’s article help you implement this idea into your health and fitness plan for long term success.
’till next time
-Forest and the FVT Team
PS – Check out the page below to learn more about my nutrition coaching program: https://forestvance.wufoo.com/forms/zbcvujf0iiwn0c/
The first step in setting goals – in strength, health, or any area of life – is figuring out where you currently stand.
Then, you can figure out where you want to go, and how to get there.
Check out this free strength + fitness quiz:
And you’ll see how you rate on:
— daily energy levels
— healthy hydration
— supportive nutrition
— mobility
— strength
— cardio fitness + endurance
— active lifestyle
— positive mindset
Enjoy!
– Forest Vance, Owner, FVT Boot Camp and Personal Training
If you’re looking for an exercise that will challenge your ENTIRE core – six-pack, obliques, deep stabilizers, and more – the Hollow Hold will get it done.
This is one of the base ab exercises gymnasts start with and master, before they progress to higher-level moves.
But the Hollow Hold can be tricky to get right. Check out the video below to see how to do it right. And, check out the full Olympic Gymnast Abs home-study course here.
-Forest and the FVT Team
Have you ever seen great martial artists in action?
They posesss amazing functional strength!
These athletes do things with their bodies that 99% of the population cannot.
The good news is, that same 99% CAN get many of the same benefits and results – if they change up their exercise routines.
See, with traditional weight training, you often gain strength, but end up losing flexibility, mobility, and overall athleticism.
That’s why we use many of these special same training methods that great martial artists and fighters use in our every day programming at FVT.
Because we know that our clients want this same functional strength that will help them perform and live better in sport, and every day life.
You can get a taste of these special training methods FREE at our upcoming event:
“Combat Conditioning” – Themed Group Workout @ FVT
Our very own coach Donald has trained in martial arts for over 20 years, and has obtained a third degree black belt in the Kajukenbo Self Defense System.
The strength and conditioning protocols used in this training system are unorthodox, but highly effective.
And he is going to give us a little taste of the secret sauce at a special themed boot camp workout on Thursday, February 27th at 6pm!
This workout will be held at our 7485 Rush River Drive location.
These bodyweight-based training methods will have you highly challenged, but energized and renewed at the same time. Get ready to learn how to increase strength, flexibility, conditioning, and total-body fitness.
The best part? Current clients can also bring a friend or family member for free! Just please make sure to register ahead of time so that we can save them a spot (attendance limited to 15). Reserve a spot for your friend or family member at this special workout by entering their contact information here: https://forestvance.wufoo.com/forms/z7mqd5c0v54y1t/
Look forward to seeing you there!
-The FVT Team
Happy Presidents Day!
We just finished off a fun and challenging Boot Camp workout here at the FVT studio this morning, figured I’d share so that you can try it at home. You’re going to try to get 45 reps of each exercise in the allotted time (because, of course, there have been 45 US presidents). Check it out:
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Presidents Day KB/BW Workout
AMRAP in 90 seconds – each exercise
2 rounds total
— Kennedy Kettlebell Swings (goal = 45 reps each round)
— Polk Pushups (goal = 45 reps in two rounds)
— Lincon Lunges (hold KB in goblet position for added weight) (goal = 45 reps in two rounds)
— Roosevelt Recline Rows (goal = 45 reps in two rounds)
— Jefferson Jumping Jacks (goal = 45 reps each round)
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New FVT “Body Type” Quiz
We are testing something new. Want to give it a try? It’s called the “body type” quiz.
I have been thinking about this for quite a while. See, you may not know this, but you have a specific body type, that is going to respond best to a specific training approach.
If you are not getting the results you want, it may not be your fault!
So if you want to help test this, here’s how it works:
1 – Respond to this email with answers to the questions below
2 – I’ll respond back personally and let you know the approach you should be taking to your training for best results, and which of our products / services would best help you get there
Cool?
Here are the questions:
1 – When you look in the mirror, which of these seems to be the most visually prominent?
A – muscle
B – fat
C – bone
2 – How do your shoulders compare to your hips
A – shoulders narrower than hips
B – same width (approximately)
C – shoulders are wider than hips
3 – Which of these body types best describes you?
A – pencil
B – hourglass
C – pear
4 – If you grab one wrist with your other hand’s middle finger and thumb, what happens?
A – middle finger and thumb overlap
B – middle finger and thumb touch, but barely
C – there’s a gap between my middle finger and thumb
5 – When it comes to your weight, which of the following patterns best describes your life experience?
A – I have trouble gaining weight
B – I can gain or lose weight without too much trouble
C – I gain weight easily and have a hard time losing it
6 – How did your body look before you started on bad diet / exercise habits?
A – long and lanky
B – strong and compact
C – soft and full bellied
Again:
1 – Respond to this message with answers to the questions below
2 – I’ll respond back personally and let you know the approach you should be taking to your training for best results, and which of our products / services would best help you get there
Thanks, talk soon!
-Forest Vance
ForestVance.com
Can you believe we’re already halfway through February?
The weather is starting to get nicer and it’s staying light longer, which means it’s great timing to start thinking about getting some outdoor workouts again!
*We are thinking about putting together a next level conditioning group for the spring – we would meet weekly and do workouts like this one, as well as give you extra conditioning work to complete on your own during the eight week program. Reply to this message if it sounds like something that you might be interested in, and we will get the group going if we have enough people that wanna do it!
Try this bodyweight cardio workout on for size:
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“Base Building” – Bodyweight Cardio Workout
Set your timer for 45 minutes. You can walk. You can jog. You can run. Do the intensity that is right for YOU.
Important thing here is that we are trying to keep your heart rate at about 70-70% of (220-your age). So if I’m 38, 220-38 = 182, 70% of that is 127, 75% of that is 136, I want to be right in that zone. We’re going for a longer duration, easier effort here, and we are working on building our aerobic base. Use a heart rate monitor or manually count using the method below: https://www.move.va.gov/docs/NewHandouts/PhysicalActivity/P09_HowToT akeYourHeartRate.pdf
Another thing that you can try, that I have personally had GREAT success with, is the “run-walk-run” method. This PDF outlines exactly how to do it: http://jeffgalloway.com/pdf/walkbreaks.pdf
THEN – every 5 minutes, you are doing to stop and do:
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*We are thinking about putting together a next level conditioning group for the spring – we would meet weekly and do workouts like this one, as well as give you extra conditioning work to complete on your own during the eight week program. Reply to this message if it sounds like something that you might be interested in, and we will get the group going if we have enough people that wanna do it!
Thanks, and have a great day!
-Forest
Our very own coach Donald has trained in martial arts for over 20 years, and has obtained a third degree black belt in the Kajukenbo Self Defense System.
The strength and conditioning protocols used in this training system are unorthodox, but highly effective.
And he is going to give us a little taste of the secret sauce at a special themed boot camp workout on Thursday, February 27th at 6pm!
This workout will be held at our 7485 Rush River Drive location.
These bodyweight-based training methods will have you highly challenged, but energized and renewed at the same time. Get ready to learn how to increase strength, flexibility, conditioning, and total-body fitness.
The best part? Current clients can also bring a friend or family member for free! Just please make sure to register ahead of time so that we can save them a spot (attendance limited to 15). Reserve a spot for your friend or family member at this special workout by entering their contact information here: https://forestvance.wufoo.com/forms/z7mqd5c0v54y1t/
Look forward to seeing you there!
-The FVT Team