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.

New Review for Online Training

I absolutely love Ray! He has been so patient with me and helping on this long, rough journey I’ve been on! ALWAYS, answers my questions and adjusts a move so I am able to do it until I can do the real thing. Being that I live in MN and he in Michigan….the online training is perfect! I would absolutely recommend him to anyone for and level of fitness training they need!!

-April T.

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

How much time do I need to work out?

For the past few weeks, I’ve been getting the same question over and over. “How much time do I need to devote to working out?” There really isn’t a perfect answer to this, but here is my view. You honestly do not need to spend hours in the gym working out. The real trick is to workout smart. In a lot of cases, you can get away with 30 to 45 minute long workouts as long as long as you avoid the common distractions in the gym such as TVs and constantly texting or making calls between sets, and in some “fitness facilities”, the snack table. No, I’m not saying that you won’t get a lot out of working out for an hour; heck, I like working out for at least an hour. But in most cases, the time is not necessarily available. Another thing you can do to help speed up your workout is focus on multiple muscle groups in one exercise. You don’t have to stick with the standard three sets of 10 for bench press three sets of 10 for lat pulldowns you can work more than one muscle at a time. The most important of all focus on your goals. Every time you enter your gym, playground or wherever else you workout, go in with a plan and if that plan is torn apart by someone using the equipment, then you need have a back up plan. There of been plenty of times when I went in planning to work one set of muscles and was thrown off by equipment I regularly use for that so I switch gears and move to another muscle group. And never forget, don’t be afraid to ask for help if you’re not sure how to best maximize your time in the gym. It takes some getting used to and there are plenty of people that can help you get on the right path.

Have questions? Contact me.

See my fitness journey.

Quest Fitness Challenge 

This year, at Quest Fitness, we will be holding a fitness challenge! For a $5 admission you can enter! (Quest Fitness is not keeping any of it.) Whoever has the best over all improvement wins the cash pot! There are 4 exercises that you will be judged on.

Squats

Push-ups

Knee raises

Pull-ups

Squats must be performed with a minimum depth of top of the thighs parallel to the floor and a full lock out at the top of each rep. Arms may be raised in front, crossed, or placed on top of the head. Heels must stay flat the entire time.

Push-up depth must reach a minimum of 90 degrees of flexion as measured along the outside of the elbow and a full lockout must be achieved at the top of every rep. A straight body position must be maintained throughout the entire range of motion. No sticking your butt into the air or leaving your hips down on the ground.

Hanging knee raises must be performed with the knees being raised above waist level and a full extension of the legs at the bottom of every rep. Swinging shall be kept to a minimum. Arms must remain straight the entire set.

Pull-ups may be performed with an overhand or underhand grip. The chin must clear the bar at the top of each rep and a full extension must be reached at the bottom. Kipping will not be allowed. Chin-ups will be allowed, but you must do the same style of pull-ups both at the beginning and end of the challenge. If you choose to use a assistance band, you must use the same one through the entire competition.

Rests may be taken in between exercises, but each exercise must be completed in a single set. You may pause briefly between reps as long as the position is held (i.e. top of push-up position, bottom of pull-up, etc.)

The entry date starts 1/2 and entry closes 1/9. You will be allowed to take a progress test the week of 1/30, but it is not mandatory. The final test will start on 2/27 and officially end 3/6. Entry will be allowed via Skype or FaceTime. But the $5 must be paid at entry.

Good luck, and may the gains be with you!

Have questions? Contact me.

 

Breaking Through Plateaus

We all face them at some point in our fitness journey, but there are ways past them. I’ll admit, I have even faced them in both my workouts and my martial art training.
When it comes to weight loss and diet, the focus needs to be on calories in versus calories out. If you have been hitting the workout hard, then you may possibly have to increase your calories and possibly your carb intake just to kick the weight loss back up. Remember, as your metabolism grows so, too, will your fuel needs.

Now for the training plateau. First thing I always suggest is to change your routine. As I have mentioned in the past, your body will adapt to the work within 4-6 weeks. So change will be important. This holds true for weight loss as well as muscle building. Now this doesn’t mean you have to just up the weight or reps. You should try a complete phase change

To go into these subjects further, I would strongly suggest talking to a trainer. They can help you blast past the road blocks and keep you challenged. Remember, if it doesn’t challenge you, it doesn’t change you.

See my fitness journey.

Have questions? Contact me.

Reasons to Consider a Trainer

It’s hard to admit, but sometimes we all need a little help on our fitness journey. A lot of people are honestly nervous or scared of seeking out a trainer. But despite what people think, trainers are there to help, not kill, you in the gym. Here are some reasons to work with a trainer:

1) You are working but not seeing results.


There are many reasons this could happen, anywhere from diet to programming. Working with a trainer can help you through the possible plateau by building a plan to fit your goals.

2) You are not sure where to start.


This is very normal, but working with a trainer can take out all the guess work. We help with scheduling the correct cardio, strength training and flexibility training to fit your needs. In time you may want to go out on your own.

3) You are bored with the same old workout.
A good trainer will be able to constantly keep you challenged, while not killing you with the workout. We even work to keep the workouts fresh and consistently evolving with your fitness level.

4) You need motivation and accountability.
The best part in my opinion is the motivation you get to work hard when you are with a trainer. A good trainer will give you the push you need to get the workout done. Trainers also help keep you accountable for your actions when it comes to good health and fitness decisions.

5) You have an injury, Illness or medical condition.


Fitness isn’t just for those who are already healthy. This is where specialized trainers can really help! A trainer can build programs to work around your current limitations. Your medical condition can be worked around.

Have Questions? Contact me.

See my fitness journey.

What Is the best way to lose fat?

The best answer is, there isn’t a best way. I will say that everyone’s body will react differently to diet and exercise programs. The best first step is to find an exercise that you enjoy doing because weight loss can be a long, but rewarding, journey.

Whatever exercise activities you do choose, try to make sure they incorporate multiple muscle groups. The more muscle groups you work the more calories you will be burning. So, doing a squat to over head press would be more beneficial than just doing a chest press because more muscles are activating. Also, consider activities like HIIT or Tabata training over just running. You will work a lot more muscles in a shorter amount of time. If motivation to exercise is an issue, then try group classes like boot camps. You will work at your own pace but with your peers there to help motivate you. 

Now onto diet. First off, get rid of the term diet, look at it as a lifestyle change. Want to feel good? Then eat good. No, this does not mean you will have to give up all the foods you love. You just have to take it all in moderation. I suggest to stay away from fad diet programs. In most cases (not all) they are a very very short term solution. As your body changes so too will the meal plans. This is important! You may start off with high protein and lower carb and fat, but as you become more physically fit you may need more fuel like carbs. Remember protein is not an energy source, it does help repair muscle, but carbs and fats are what give you energy. I would highly suggest talking to a nutritionist for a meal plan to fit your needs or if you just need the basic such as “What amount of protein, carbs, and fats do I need?” talk to a trainer or check out apps like My Fitness Pal. Also, don’t worry if you slip up from time to time, no one is perfect. Even I have a little cheat meal from time to time.

Most important, remember to do this for you and no one else. Life will happen and it will create obstacles. Use those obstacles to make you stronger. This is the first step to a newer fitter you!

See my fitness journey.
Have questions? Contact me.

Flexibility Training

Much like other areas of health and fitness, flexibility has a systematic progression based on your goals, needs and capabilities. The three phases of flexibility training that I like to use are corrective, active and functional.


Corrective flexibility is used for increasing joint range of motion, improving muscle imbalances and correcting alter joint mechanics. Some of the techniques for corrective flexibility include foam rolling (also known as self myofascial release) and static stretching. Foam rolling would be used for tight or overactive muscles to help relax and elongate improving muscle extensibility. During static stretching will improve muscle extensibility further by holding your stretches for 20 to 60 seconds allowing for greater lengthening of the muscle.

 

The next phase of flexibility is active flexibility, which uses active-isolated stretching. This allows for the agonist and the synergist muscles to move through a full range of motion while the antagonists are being stretched. In most cases the stretches are only held for 2 to 5 seconds at the end range of motion and then relaxed and it would be done for a specific number of repetitions.

The third phase in the flexibility continuum is functional flexibility which utilizes dynamic stretching. For dynamic stretching you need multiplane are extensibility with optimal neuromuscular control throughout the full range of motion. One easy example of this would be doing bodyweight squats or walking lunges with a medicine ball rotation.

The third phase in the flexibility continuum is functional flexibility which utilizes dynamic stretching. For dynamic stretching you need multiplane are extensibility with optimal neuromuscular control throughout the full range of motion. One easy example of this would be doing bodyweight squats or walking lunges with a medicine ball rotation.

See my fitness journey
Have Questions? Contact me.

Weight Loss Myths

With so many weight loss myths out there, it’s time we bring the facts to the table.

“I workout hard, so I can eat whatever I want.”
In truth, it comes down to calories in vs. calories out. If you consume more calories than what you burn in a day, then you will gain weight. The reverse is also true. If you consume less than what you burn, then you will lose weight.happens-eat-much-junk-food_52511c18d2246a53

“To lose the weight, I will cut carbs and fats out of my diet.”
This is actually a very bad idea. Yes, at first you will drop a few pounds, but it will mostly be water weight. Carbs and fats are needed for a healthy body. Carbs are a huge fuel source for your body and fat helps cells absorb vital nutrients into your body. Finding the proper balance of these macro nutrients, and the right kinds, are key, not cutting them out.Red-Dice-Fat-Protein-Carb-400x250bfc6a

“You have to workout to lose weight.”
Not entirely true. Again, weight loss comes from calories in vs. calories out. Now adding a workout to your weight loss plan will help. After all adding some muscle will help burn the fat. Granted with the muscle the weight loss may slow down, but you will lean out and look tone.

push up

“The more calories you cut, the more weight you will lose.”
True and false. While a calorie deficit is required for weight loss, dropping them too low (below 1,200) should only be done under the supervision of a medical professional. Some of the risks of these ultra low calorie diets are malnutrition, poor energy, digestive issues, or even development of gallstones.

 very low calorie diet

“Eating at night causes weight gain.”
There is no magical time when the body is better at storing fat. Even when sleeping your body is still burning energy.

67700000

 

See my story
Have questions? Contact me.