Blog | FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching

[fall 2018 42 day challenge] Sign Ups Open Next Week; Your Feedback Needed!

Fall 2018 42 Day Challenge registration opens next week!

Mark your calendar, and stay tuned.

We are SUPER pumped, because this Challenge is going to be different and better than anything we have ever done before. It will incorporate not only exercise and diet, but things like:

– Assigned conditioning workouts outside of boot camp
– Weekly / daily physical challenges (how many bodyweight squats you can do in 24 hours, how many steps can you get in a week)
– Weekly / daily rest target (7-8 hours sleep / night)
– Weekly / daily hydration goals (1/2 your bodyweight in oz water per day)
– Daily accountability / check-ins

So that in 6 weeks time, you can end up not only in great physical shape, but learn how to get your mind right, dig deep, and truly become a better version of yourself!

In the meantime, I would love to get your feedback. Just reply to this message, and let me know:

1 – What is your #1 fitness goal for the rest of 2018?

2 – What is your #1 challenge in the way of reaching it?

I will keep your answers in mind as we finalize structure and design of the Challenge, and figure out how we can best help you solve your problems and help you reach your goals.

Thanks for the help, to your success! –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

(video) Kettlebell Snatch Technique

The kettlebell snatch is a great exercise. It can help you shred fat and build your conditioning levels, FAST!

But, it’s also somewhat technical, and the form can be tricky to learn.

In today’s video, I cover one common mistake (and fix) that will help you improve your technique so that you can get all the benefits of the movement, and stay injury-free.

A common mistake when performing the kettlebell snatch is letting the ‘bell get too far away from the body on the downswing.

What you want to be doing is keeping the KB close to your frame of your body the entire time that you do the exercise.

“Goosenecking”, or flipping the KB quickly with your hand and wrist, at the top of the move to initiate the downswing, will really help with this.

Another thing that really helped me keep the arc of the KB tight when I was first learning the exercise was to imagine that I was throwing the kettlebell through my stomach, and then getting the hips out of the way at the last minute.

Remember – you want to keep the KB close to your frame of your body during the snatch. This will make the exercise safer and more effective. Try these simple tips and see improvements starting today! 🙂

– Forest and the FVT Team

PS – MARK YOUR CALENDAR

We are going to do a 42 day / 6 week Challenge at FVT this Fall, and it is going to be different and better than anything we have ever done before!

We’ll be opening regisration very soon, and the Challenge will officially start the week after Labor Day weekend.

It will incorporate not only exercise and diet, but things like:

And more.

So that in 6 weeks time, you can end up not only in great physcial shape, but learn how to get your mind right, dig deep, and truly become a better version of yourself!

If you are interested, STAY TUNED. We’ll be opening registration very soon, and the Challenge will officially start the week after Labor Day weekend.

SAVE THE DATE – Fall 2018 42 Day Challenge

MARK YOUR CALENDAR

We are going to do a 42 day / 6 week Challenge at FVT this Fall, and it is going to be different and better than anything we have ever done before!

We’ll be opening regisration very soon, and the Challenge will officially start the week after Labor Day weekend.

It will incorporate not only exercise and diet, but things like:

And more.

So that in 6 weeks time, you can end up not only in great physcial shape, but learn how to get your mind right, dig deep, and truly become a better version of yourself!

If you are interested, STAY TUNED. We’ll be opening registration very soon, and the Challenge will officially start the week after Labor Day weekend.

– Forest and the FVT Team

[video] Bruce Lee Core Workout

Bruce Lee was known for his incredible core.

You can see from his feats of strength – whether he was performing one-arm finger tip push ups, Dragon Flags, or knocking out an opponent with his famous “one inch punch”.

But he understood that core training would be the key to overall strength, explosiveness, power, and mobility.

So today, we have Funk Roberts – trainer to many pro fighters and core training expert – taking you through what he calls his “Bruce Lee Workout” …

… try it today, and feel the difference!

Bruce Lee Core Workout
from the Funk Roberts Metabolic Madness Bundle

1. Hanging Frog/Flutter Kicks – 25 reps – Anti Flexion
2. Med Ball Twists – 50 reps – Rotation
3. Leg Raises – 30 reps – Anti Extension
4. Spring Ups – 50 reps – Abs Strength
5. Plank Build on Fingers – 30 reps – Core Stability
6. One Arm Farmers Walk – 60 seconds – Anti Lateral Flexion
7. One arm Plank – Anti Rotation 30 each arm

Watch the video here:

Bruce was ahead of his time with his core training principles.

It wasn’t just about sit ups or planks. He understood that you can train your core in different ways and different dimensions.

Today’s workout will do just this. And, paired with great nutrition, will help you get a set of abs that looks good, AND performs when it counts.

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – Imagine owning HUNDREDS more workouts like this for:

– Getting ripped
– Building lean muscle
– Getting into top shape

Click here now to Funk’s “Metabolic Madness” bundle at special pricing

Summer / Fall 2018 OCR Prep – Starts Mon Jul 23rd

Well, we’ve been on a couple of “recovery” weeks since the Spartan Super in early June …

… but now it’s almost time to get started again.

I am personally PUMPED to start this last round of OCR training for the year.

Summer / Fall 2018 OCR Prep – Starts Mon Jul 23rd

– This is for folks who have a base of fitness established, and want to take their workouts to the next level
– This program is geared towards prepping for the Sept 29 / 30 Spartan Super in Tahoe AND / OR the Nov 3 / 4 Spartan Sprint / Super in Sacramento
– We’ll start the training Monday, July 23rd … there are 10 training sessions in the main program and 4 in the Oct / Nov bonus ‘mini program’ (details below)
– We’ll do the training on Monday mornings at 6am, at our 1530 X Street location, and the workouts will go a full hour, 6am – 7am.
– I’ll write up a complete workout plan for the week for everyone doing the training, so we’ll meet and work out together as a group on Monday mornings, but then you’d have a complete plan to follow for the rest of the time as well.

Click here to sign up now

SCHEDULED WORKOUTS

July 23rd
July 30th
August 6th
August 13th
August 20th
August 27th
Sept 4th (TUESDAY – re-scheduled for Labor Day weekend)
Sept 10th
Sept 17th
Sept 24th
Oct 1st – OFF (day after Spartan Beast)
Oct 8th – BONUS WORKOUT
Oct 15th – BONUS WORKOUT
Oct 22nd – BONUS WORKOUT
Oct 29th – BONUS WORKOUT

Click here to sign up now

If you miss a training session, I’ll be posting the weekly workout plan online, so you’ll be able to complete the workout on your own. You can also make up the session at any one of our regularly scheduled boot camp times.

If you want to participate in the training ONLY, and have no plans of completing the actual event – that’s fine too! We have folks do this every year. As long as you’re 100% committed to giving the training your best and attending all the sessions you possibly can, it’s all good!

Click here to sign up now

Questions, just reply to this email and let me know.

Otherwise, see you Monday bright and early! 🙂

– Forest and the FVT Team

(new video) Drill for Bang-Free Kettlebell Cleans

The #1 complaint I get on kettlebell cleans is that folks end up banging their wrists when learning how to do the move.

Can you relate?

You see, one of the causes of banging the wrist on the KB clean is using too much hip drive.

Though the MOVEMENT PATTERN is the same, you have to “turn down the volume” on the clean (vs the swing or the snatch)

KB cleans you need the least hip drive … swings you need more … and snatches you need the most.

Check out the video to see what I mean, then try the drill – do a couple reps of each of these exercises, to really get the feel for how much hip drive you need to get the movement right.

You too can master the basics of kettlebell training – try this drill today to improve your clean technique, you’ll be glad you did!

– Forest and the FVT Team

PS – Our July 2018 Bring-a-Buddy to FVT promo is LIVE!

Click here for details and to reserve your spot

Hill Sprints + Summer / Fall OCR Group

I am re-publishing an article for you today that I wrote about a year ago.

I currently do hill sprints every week as part of my training program. They have been HUGE in keeping me in top condition, and boosting my overall fitness and performance.

So since it’s hot outside and you’re wanting to look and feel your best … AND since our Summer / Fall OCR group is starting soon, and we’ll be using hill sprints as a big part of the program … I thought it would be great timing to share 🙂

– Forest

How to do Hill Sprints

Hill sprints are are very effective.

They are safer than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.

To start, go out and find a hill.

If you’re in a flat part of the world (like we are, in Sacramento), think creatively.

You can probably find a hill of some kind – for example, right next to my house is an overpass that goes over some railroad tracks that has a nice walkway and is perfect for hill sprints. Close to my home where I grew up in Southern California by the beach we had a walkway going from the beach up to the main road that was perfect for the same purpose.

Worst case senario, you can always use a treadmill set to an incline.

If you want to do this, find a way to get it done!

Now, set a goal for yourself in terms of time and distance.

Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I love this idea!

So you’re doing for a MINIMUM of 20, and working up from there.

Then, try to do a little better each time you go out.

Do this 2-3x per week (depending on your goals), and you’re going to see your conditioning and overall fitness shoot thru the roof.

Hill sprints – old school, simple, yet highly effective.

Consider incorporating them into your routine today!

– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com

http://nanacast.com/vp/10006024/

July 2018 Bring-a-Buddy to FVT is LIVE!

July 2018 Bring-a-Buddy to FVT is LIVE!

We are so excited to provide this opportunity to our community. In the nearly 10 years we have been in business, we have never offered anything quite like this.

This is for current clients who want to bring in a friend, family member, or co-worker, OR for prospective clients who want to come in and give us a try.

*ATTN – to be sure that we can serve you best, please review important details below BEFORE SIGNING UP*

— You must use one of the links below to sign up ahead of time. Session must be paid for an scheduled at least 24 hours in advance. NO EXCEPTIONS.

— You can bring in as many buddies as you’d like to work out, HOWEVER, there is a limit of ONE workout for each buddy during the July promo period.

— Please make sure that contact info (name, phone, email) is of BUDDY WHO IS ATTENDING:

(boot camp) – $17 – http://nanacast.com/vp/10006048/

(personal training) – $50 – http://nanacast.com/vp/10006049/

Thanks, and look forward to meeting and working with you soon!

– The FVT Team