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

Make Monday FUN Day (new boot camp)

Starting June 4th, we’ll be offering a new boot camp class each week on Mondays at 5pm.

BUT … this won’t just be any old boot camp class. Monday FUNday boot camps will be extra special because we’ll have a special focus for each one.

For example, on the tentative schedule so far, we have a kettlebell cardio class, a body weight fat loss circuits class, and a resistance band boot camp class.

Monday FUNday boot camps are an exciting new way to get fit that you won’t want to miss – but space is limited, so be sure to act quick if you’d like to reserve a spot. Call 916.273.9366 or contact us by clicking here to sign up today!

See you Monday, June 4th at 5 pm –

Forest

MY Daily Diet

The most important part of any diet plan? Your ability to stick with it for a long period of time.

No matter how “ideal” a meal plan might be for reaching your fitness goals, if you can’t actually do it, day in and day out – it won’t work for ‘ya!

I thought I’d share with you this week how I eat every day as an example of a solid, healthy and do-able diet plan … this diet keeps me relatively lean year-round (around 12% body fat – if I’m trying to get really lean, I’ll tighten things up a bit – but that’s for another post) … and, most importantly, I can stick to it for the long term.

NOTE: If you’re going to use this as a model for your own eating plan, keep in mind that I’m a pretty big guy (I weigh about 245 pounds) … so you’ll need to SIGNIFICANTLY reduce the portion sizes (the average person would have to cut these portions roughly in half):

Breakfast

2 whole eggs OR 1/2 cup cottage cheese
1 cup steel cut oats
1/4 cup blueberries or strawberries
1 scoop whey protein
15 almonds

AM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana

Lunch

4 oz tuna OR 3 oz turkey + 1 oz cheese
1 tbsp light mayo
2 pieces Ezekial bread
1/2 cup baby carrots

PM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana

Dinner

5 oz lean chicken/fish/steak etc.
15 tbsp brown rice OR 1 large yam
Lots of green veggies (min 2 cups) like broccoli, spinach, etc. OR a big salad

I also take the following nutritional supplements every day:

Multi-vitamin (Optimum Opti-Men)
Fish Oil (Cheap Supplements Fish Oil Caps)
Whey Protein (Optimum Whey)
Pre-workout creatine product (I like Jack3d + Green Bulge) (I’ll cycle this on for about six weeks and off for two or three)

Additional Notes:

I follow the ’90/10′ eating rule (I follow this plan exactly 90% of the time and eat what I want, within reason, 10% of the time. This means out of the 35 meals that I eat each week, I eat whatever I want for 3-4 of those meals).
I try to drink 1/2 of my body weight in ounces of water each day … for me, that equals about a gallon
Three or four nights a week, I’ll have a glass of red wine with dinner
I also typically have a cup of coffee (black) with breakfast

This diet keeps me in good shape year round and I love it. I think it’s so important to select and design a meal plan that’s not only healthy, but one that you can actually stick with for the long term as well. I hope it gives you some good ideas for your own meal planning … keep training hard and train smart!!

Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

PS – We’re currently looking at different dietary supplements for our pro shop … if there are any you’re specifically interested in, please let me know! And don’t forget – EVERYTHING in the shop – Ts, kettlebells, continuously looped bands, books & DVDs – is on sale through the end of the month.

PPS – We have a REALLY cool new 12 week group workout “specialty” program in the works … if your fitness goals include getting in awesome physical shape and testing your mental toughness in the process, you won’t want to miss it … keep an eye on your email inbox for details coming very soon.

Memorial Day Weekend Boot Camp Schedule

Special boot camp schedule for the upcoming Memorial Day weekend:

One boot camp only on Saturday, May 26th @ 8:30 am
One boot camp only on Monday, May 28th @ 8:30 am

Thanks for your understanding in advance – and enjoy your holiday weekend!

Forest

PS – Don’t forget – we’re now offering a weekly Zumba class at the FVT studio! Join instructor Staci Fiori for a fun-filled, calorie-burning, total-body-blasting workout every Tuesday night at 7:15 pm. Be there or be square –

Kettlebell/Body Weight Interval Workout

Over this past weekend, I was writing up some kettlebell conditioning workouts for a new program I have in the works. I’m a big believer in actually doing the workouts I put folks through myself first 🙂 – and I was due for a cardio/conditioning session – so I ran through one of ’em.

It was a 30 minute, high intensity, single kettlebell/body weight workout. I even surprised myself with this one – I was smoked! And the timed set break down during the session provided a unique challenge.

Next step was to work it into the rotation at the FVT boot camp … we actually did the workout at the early morning class today, and all the campers loved it too. So I thought I’d break it down for you here to try at home. Please enjoy –

(BTW, today’s post is particularly relevant because:

1) We have a Kettlebells For Fat Loss Workshop coming up in a couple of weeks – and there are still two spots left! Click here to get more info and/or to sign up

2) We have our entire stock of kettlebells on a 20% discount through the end of May – so if you’ve been thinking about picking one up, you’ll have a workout you can do with it at home right away!)

Kettlebell/Body Weight Conditioning Workout

Set your timer to go off every 60 seconds. Start each exercise on every 60 second interval; your rest period is the time between completion of your set and the next 60 second interval. Repeat entire exercise sequence three times.

plank – :40 hold
TGU – 1 each side
one hand swing – 10 each side
push up – 15
squat – 20
wall slide – 10
lunge – 10
kb press – 8 each side
kb row – 8 each side
burpee – 10

Enjoy this kettlebell and body weight interval workout and talk soon –

Forest

PS – If you’re looking for more instruction on how to do any of the exercises in this workout, head over to my kettlebell basics blog and do a quick search by clicking here: Kettlebell Routines, Exercises, Videos & More

Kettlebells For Fat Loss Workshop Saturday, June 2nd 2012

Are you in the Sacramento, CA area and looking to learn how to train with kettlebells safely and effectively?

Are you tired of your lower back aching after a few sets of Swings? (Hint: You shouldn’t feel the Swing in your lower back at all if you’re doing it properly)

Do you feel like you’re just not getting as much out of your kettlebell training as you could be?

If you’ve answered yes to any of these questions, you owe it to yourself to check out our upcoming June 2nd Kettlebells For Fat Loss Workshop. For all the details – and to reserve your spot before it fills – click here:

— >> Sacramento Kettlebell Workshop

Thanks –

Forest Vance, Certified Level 2 Russian Kettlebell Challenge Instructor

May 2012 Challenge Workout Results

The FVT May 2012 Challenge Workout again, in case you missed it:

power jacks
push ups
reverse lunges
knee-to-elbow mountain climbers
KB swings

Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.

And the results:

S.G. 12:11
K.F. 12:31
J.G. 12:38
J.J. 12:58
A.A. 13:28
L.A. 14:57
J.G. 15:26
K.M. 16:01
D.S. 16:11
K.K. 16:15
M.G. 16:33
S.F. 16:39
S.K 16:55
B.P. 16:58
M.A. 17:15
L.E. 17:15
C.A. 17:18
N.G. 18:22
P.K. 18:22
M.T. 18:22
L.A. 18:28
M.H. 18:33
B.G. 18:39
F.R. 18:42
J.K. 18:45
B.C. 18:49
M.H. 19:41
M.B. 19:53
R.K. 20:00
L.S. 20:16
A.S. 21:25
P.W. 21:26
A.M. 20:42
E.A. 4.3
E.Z. 4.2
P.T. 4
N.P. 3.1
R.S. 3
S.S. 3

’till next month –

Forest

May 2012 Challenge Workout

John and Sam are two guys moving towards the same fitness goal(s) –

They both want to lose about 20 pounds of fat, gain some lean muscle, and improve their overall health and energy levels.

They work out almost the exact same amount of time each week. Their eating habits are very similar. But John, in addition to losing weight every week, is also losing inches and fitting better into his clothes – while Sam is just becoming a “smaller version of himself” (some weight is coming off, but his shape is staying the same, and he’s still battling those pesky love handles).

Why?

Sam’s entire workout program consists of low-to-medium intensity and relatively long duration cardio sessions (typically about 45-60 minutes in length), performed three or four times per week.

John on the other hand does metabolic resistance – style training (like we do in our Sacramento personal training program). He performs high-intensity, combination resistance training/cardio circuits about three times per week, in addition to three high-intensity, shorter duration (typically 20-30 minutes in length) interval cardio sessions.

High-intensity, combination cardio and resistance – style sessions, like the ones John is doing,:

1) Burn more calories in less time

2) Give you a lengthened metabolism increase (you burn more calories not just during the workout, but many hours afterwards)

3) Help you build muscle and burn fat at the same time

See, moderate intensity cardio, like jogging, may help you burn calories … but it does little to help you build muscle. You’ll end up with the look of the marathoner pictured above instead of the sprinter.

SO … moral of the story … if you want to lose fat as fast as humanly possible … and if you want to actually change your body SHAPE in the process … is that you NEED to be doing metabolic resistance – style workouts – like this month’s challenge!!

May 2012 FVT Challenge Workout

power jacks
push ups
reverse lunges
knee-to-elbow mountain climbers
KB swings

Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.

Good luck to you! Stay tuned for the results posted later this week –

Forest

PS – Kettlebells are a big part of the metabolic resistance workouts we do at the FVT studio … and we happen to have a Kettlebells For Fat Loss Workshop coming up very soon! Stay tuned for registration details in the next few days.

PPS – Don’t forget – the FVT pro shop is now officially open! The “Yay Burpees” T’s are selling like hot cakes at 20% off regular price through May 31st, so make sure to grab one before they’re gone!

T-Shirts, Kettlebells, Bands, Oh My!

“T-Shirts, Kettlebells, Bands, Oh My!”

(what you’ll say when you see our new Pro Shop)

These SWEET T-Shirts are now available at the FVT studio

We also currently have in stock:

No Gym? No Excuse! books and DVD’s
10×10 Kettlebell Solution books
KettlebellBasics.net Quick Start Guide system (includes printed manuals, DVD & free bonuses)
No Gym? No Excuse! Body Weight Training system (includes printed manuals, DVD & free bonuses)

AND – we’ll have kettlebells and continuously looped resistance bands available next week!

Please shoot me a quick email if you’re interested in any of the above items and I’ll be happy to answer questions, give exact prices, etc.

Thanks –

Forest

PS – I’ll be holding a Kettlebells Fat Loss Workshop at the end of May or beginning of June … keep an eye out for exact date/registration details coming very soon.

PPS – Don’t forget about the Riverside Spring Boutique this Saturday, May 5th from 10am – 4pm. The street fair we held at our complex last November was a big success and this one looks to be even better. We’ll have special deals from all the merchants in the 3200 Riverside complex, guest vendors, face painting for the kids, and much more. Hope to see you there!