FVT Summer Kettlebell Boot Camp Series – 2024

FVT Summer Kettlebell Boot Camp Series – 2024

This special program is open to both existing clients who want to add something extra on to their existing workout plan, and also for new clients wanting to give our workouts a try!

We’ll meet once per week, on Saturday mornings, we’ll meet from 8 to 845 am at our Lee’s Summit – area studio

We kick the program off on Saturday, June 1st. We’ll meet again on June 8th, June 15th, June 22nd , June 29th, July 6th, and July 13th.

We’ll do a combination of bodyweight exercises, conditioning drills, and different moves that will burn the most amount of calories, challenge you in a new way, and take your fitness to a new level!

Details and sign up now at the link below – hurry, space is limited!

-> FVT Summer Kettlebell Boot Camp Series – 2024

-Forest and the FVT Team

Re: Your Custom Meal Plan

Disclaimer: The information provided in this article 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.

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A couple of months ago, we started doing custom meal plans for all new training clients at FVT.

That’s right – based on their specific weight, body comp, age, activity level, goals, food preferences, etc – we create a meal plan that shows exactly what a person like them could eat to reach the exact goals that they are working towards.

Is this a lot of work?

YES!

BUT, it’s worth it, because:

1- It’s what people want, and

2 – It takes out all the guess work.

We tell you exactly how to train and what to eat to reach your goals.

All you have to do is follow the instructions!

Are you ready for YOUR custom meal plan?

Reply to directly to this message to learn about our 14 Day Jump Start where we’ll give you the meal plan, the workouts, and the accountability you need to reach your rapid fat loss goals, just in time for summer.

-Forest and the FVT Team

Memorial Day Murph @ FVT – Sign Up Now

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!

Details on the event at our studio here -> https://www.forestvancetraining.com/2024/04/murph-challenge-workout-fundraiser-may-27th-for-the-lt-michael-p-murphy-memorial-scholarship-foundation.html

Officially register for the Challenge here -> https://themurphchallenge.com/

Hope to see you there!
– Forest and the FVT Team

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):

RX’D

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.
INTERMEDIATE

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.
BEGINNER

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!

-Forest

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 training.com 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 -> https://www.instagram.com/p/C5Y4PwNrFQG/

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!

-Forest

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.

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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.

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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!

-> https://www.forestvancetraining.com/

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