Overtraining

Many people out there, including myself, like to push hard through their workouts to achieve the best results possible. But, did you know that it is possible to over train? With overly intense workouts many amateur and professional athletes could experience a decline in both performance and physiological function. This could extend over the course of weeks, months, and even years. This is overtraining, and the precise cause of the decrease in performance is not yet fully understood. The most current research has pointed to both physiological and psychological causes.

800px-Finales_du_Championnat_d’Ile-de-France_de_boxe_anglaise_amateur_2009_008Overtraining can occur with the three major forms of training, including resistance, anaerobic, and aerobic workouts. Yes, everyone that works out experiences some form of fatigue during repeated days and weeks of working out, so not all exercise fatigue situations can be classified as over training. The fatigue that follows one or more training sessions is typically relieved after day or so of proper rest as well as proper calorie and carbohydrate rich diets. Yet, over training is characterized by sudden decline in both your performance and physiological function, and it is not remedied after a day or a few days of reduced training or rest.

Depressed_(4649749639)There are multiple symptoms that are linked to the overtraining syndrome, and are usually identifiable only after the individual’s performance and physiological function have begun to suffer. Many of the symptoms can vary from individual to individual, and that can make it difficult for the coaches, trainers, and the athlete to identify the issue as overtraining. It could be a sense of loss of muscular strength, coordination, and exercise capacity, and in some cases generally feels like fatigue. Other big signs of the overtraining syndrome are: a change in appetite, body weight loss, sleep issues, changes in mood such as irritability, restlessness, or anxiousness, a loss of motivation or concentration, possible feelings of depression, and a lack of appreciation for things that you would normally enjoy.

The causes of overtraining syndrome can often be a complex combination of emotional and physiological issues. It could be unrealistic goals, emotional demands of a competition, the fear of failure, and other high expectations can be a source of emotional stress. Because of this over training can typically be accompanied by a loss of competitive desire and a loss of enthusiasm for your workouts.

DSC00421It is important when you’re working with a coach or a trainer to have open communication with them. If you feel you are starting to over train it’s important to sit down and have a discussion. Ways to recover from the overtraining syndrome could include a reduction in training intensity, getting a massage or taking a complete rest for a period of time. Don’t forget, even the best athletes require rest from their training. Recovery can be just as important as your workouts.

Have questions? Contact us.

Quest Fitness Anniversary Celebration

In September of 2017, Quest Fitness underwent a huge change. We moved from a small garage to a big new 1600 square foot location. This was a big leap, but very worth it! In the last year, we have continued to grow, first by adding a new Yoga class with Dani, then bringing in our own massage therapist, Meg, and finally bringing in 3 great trainers, Erica, Kenny, and Tani.

Quest has also managed to put on some amazing events, as well! My favorites so far have been World Tai Chi Day and the seminar led by celebrity trainer Danny Kavadlo. But now it is time for the next big event: the anniversary of the opening of Quest Fitness! To say thank to everyone out there, we are opening our doors not just to our many loyal clients, but also to the entire public. Stop in and meet the entire Quest Crew, meet with a trainer for free, try out a class at no charge and even get a massage from Meg! The event will be September 15th starting at 8am until 6pm. No appointments are necessary, just swing in and see us. Snacks and beverages will be provided and we will be holding a raffle for more great prizes! I look forward to seeing you there!

Have questions? Contact us.

Calisthenics Quest Foreward

A good friend and mentor of mine, Danny Kavadlo, help me out with my book “The Calisthenics Quest“. Here is what he wrote…

In my years as a health professional, I’ve been a personal trainer, a PT manager, an author, a blogger, a fitness model and even an international presenter. Suffice it to say, I’ve worn a lot of hats in this industry and I’ve met a lot of trainers!

Some of these trainers are more memorable than others. Some have impressed me while others have not. But every now and again a trainer comes along who just “gets it.”

I’m not just talking about understanding the science of training like sets, reps, and human anatomy—I’m a strong believer that anyone can learn that. No, I’m referring to something larger. Love, passion, spirit and more.

What I’m speaking of is the ability to connect to people, to resonate and to change lives. Hell, maybe even change the world.

Ray Shonk is such a trainer.

Ray and I first connected over social media several years ago. Since then, Ray has been my student at Dragon Door’s acclaimed Progressive Calisthenics Certification, my comrade as a lifelong advocate of bodyweight strength training, and ultimately, I’m proud to say, my friend.

Ray has the rare gift of being able to motivate and inspire, while never coming across as overbearing. He leaves the work to his students, while providing exactly what they need from him in terms of instruction. Nothing more, nothing less. He is a true expert of his craft.

So as you might imagine, when a copy of The Calisthenics Quest appeared across my desk, I couldn’t wait to tear into it. I found Ray Shonk’s writing to be informative yet friendly. It’s comprehensive, yet casual. He explores serious concepts with simplicity and humor. For example, when discussing the notion of challenging yourself, Shonk simply states: “It is called a workout, not an easy out. None of this will happen overnight.”

So honest, simple and true—but definitely not easy!

Whether Ray is exploring the roots of bodyweight training, sharing his own anecdotes, or explaining the details of step-by-step exercise progression, he delivers the goods on bodyweight training—and then some!

One of my favorite passages appears toward the end of the work, when Mr. Shonk discusses the character building virtues of working out. In his signature style, he explains the importance of focusing on form and quality of movement, rather than only shooting for high reps and letting the ego take over. This type of process-mindedness is at the very core of Ray’s philosophy as a trainer, a martial artist and a man. No rush here.

As Ray himself says, “This is your journey, so enjoy it.”

-Danny Kavadlo

2017

Have questions? Contact us!

What is the right way to get fit and healthy?

I have gotten into the debate multiple times with multiple personal trainers over what is the best way to get fit. Some say that you have to do a lot of cardio, some say you have to push a lot of weight, but I say there is no one perfect way to get fit. I have even gotten into argument with professional trainers who state that you can’t put on muscle mass unless you lift weight. Let’s take a moment and look at the science behind gaining muscle. In order to gain muscle, you must put the muscle under stress and break it down so when the healing of the muscle occurs, you gain extra muscle fibers. In other words, you have to challenge the muscles and this can be done in various ways including push-ups and pull-ups with  bodyweight exercises (also known as “calisthenics“). So anytime someone tells you that you have to lift wait to put on muscle they’re not telling you the entire truth, that you need to challenge your muscles. Now, as far as losing weight and getting fit there is no one way to do it, because if there was only one way to do it there would not be the 50 million exercise DVDs and diet guides out on the market today. Let’s face it, everybody’s body type is different; therefore, how your body reacts to nutrition and fitness is going to be different. A good trainer will be able to help you down this path and, yes, there will be trial and error. But don’t get discouraged with this, because once we find the right combination that works for you, the health and fitness goals will start to flow together. Another thing to consider is not everyone likes lifting weight, or doing cardio all the time, or doing push-ups and pull-ups. So find a workout that you enjoy makes your fitness journey fun. It doesn’t need to be a chore. Health and fitness is your way of investing in your own well-being. After all, your body is your best investment.

Have questions? Contact us.

Ready to schedule an appointment? Schedule here.

Holiday Savings!!

Now is the best time to get signed up for personal training! We all know once New Year’s hits, the gyms get crazy. Luckily, here at Quest Fitness , there’s no waiting for equipment no crowds to push through just one on one training with a professional trainer to get you to your fitness goals quickly. So, from December 18 to January 31, 2018, we will be offering special pricing to get you started on your fitness resolutions!

3 / 1 hour sessions $90 (normally $120)

3 / 30 minute sessions $66 (normally $75) 

Have questions? Contact us.

Questing For Fitness Special Edition

Per a special request, this episode of Questing For Fitness covers holiday eating and keeping on your goals. As always, feel free to send your questions through our contact tab.

Episode 1 of Quest For Fitness

In this first episode of Quest For Fitness, we cover information that is in the book, best ways to lose fat, and how often a person should work out. If you have questions that you would like covered feel free to contact us through the contact tab.

Online Training

Quest Fitness is now offering online training. How does this work? For starters, contact us on the “Contact” page. Once emailed, we will discuss goals and cover your current fitness level. Remember, everyone is different, and, yes, there will be a little bit of paperwork. Then, we will go over a few options based on what equipment is available to you, and don’t worry if you don’t have equipment. We have tons of options for you. The next step is developing the workout and basic nutrition plan. Through the entire process, we will be available for text, email or Facebook IM to help you with questions. There will be multiple payment options as well as different package options. Even though we may never meet in person, we will work with you every step of the way.

Have questions? Contact us.

Grand Opening of the New Location

September 2nd is the scheduled date for the grand opening of the new location. Stop in and meet the trainers, get info on classes, training discounts and get entered in a drawing to win free training. Everyone is welcome to attend!! We hope to see you there! The new address will be 4316 S. Division Kentwood, MI 49548

Body Building and Performance Training

Some may not see it, but there is a big difference between body building and performance training. One difference is that body building is primarily done for aesthetic purposes, whereas performance training is done to improve certain physical skills. Another difference is that the muscles that are focused on. The body builder, in most cases, wants to build that muscle mass focusing heavily on the slow twitch muscles that help with raw strength and appearance. In the realm of performance training, you want to focus on the fast twitch muscles and the tendons. Performance training sometimes requires quick direction changes and explosive movements. For the aesthetic purpose, the body builder will also focus on keeping the body fat low to look more defined, whereas body fat only becomes an issue in performance training if weight class or poor performance become an issue. Now, I’m not saying that you won’t be aesthetically attractive doing performance training, but it is more of a side effect or after thought not a focus. Also, you do work strength into performance training, but it is more for the purpose of performing a certain physical activity. In the end they both have benefits, and it really comes down to what do you want in the end.