The Truth In My Fitness

I get a lot of comments on photos and articles that I post claiming that, of course I can do the things that I do because I’ve been fit my entire life. But, I can tell you that is not true. In high school, and my much younger years, I was very active and outdoorsy and constantly exercising, but there was a point in which I fell out of it, and through a good portion of my 20’s I was completely off the fitness bandwagon and started putting on a bit of weight and body fat. I came back onto the fitness scene with studying Taijiquan, and not long after I got into weight training. My primary goal, at first, was to start losing that weight that I had put on. And it was a struggle a lot of ups and downs in my diet anger over not seeing results right away and wanting to give up on more than one occasion. But with a lot of hard work, and a few years of busting my butt, I lost about 20 pounds. At this time I was doing a combination of weight training as well as calisthenics. And when I was doing this calisthenic training I will tell you firsthand that I could not do one single pull-up. After continuing to work for a few more years those pull-ups started coming along as well as hitting those crazy numbers on push-ups. It is honestly been within the last four years that I’ve become more calisthenic focused and it’s not because I dislike lifting weights. It was because I found calisthenics just work better for me. Now looking at some of the crazier calisthenic moves that I’ve been doing I want you to keep in mind that for a lot of those I train for well over six months just to do it for the first time and in some cases it took close to a year just to get it for the first time. So what I’m really trying to say is that this was all achieved through hard work not something that I have always been able to do I’m still striving for new goals just like everyone else, I even continue to watch my eating habits. If you have a goal you need to push for it and there will be ups and downs, but there are people out there that are more than willing to support you towards your goal.

Have questions? Contact me.

Get info on my up coming book.

Calisthenics Booty Building Clinic

This will be a class on progressions for leg workouts using body weight only. The cost of the class will be $25 per person. So come train with the only Dragon Door certified calisthenics trainer in Michigan!

Have questions? Contact me.

Small Sample From the Up Coming Book

Here is a small excerpt from my up coming book. Publishing is still pending. 
Coffee!!! I love coffee! If you need that boost for your day or for your workout, a cup of black coffee can hit the spot! But if it is just before a workout, be careful of the cream or milk you add. It could lead to a slightly upset stomach. Ok, from time to time I like those fancy coffee drinks you get at fancy coffee shops, but remember what I said about sugar! They are more sugar now than coffee, twisted and evil. Well maybe not evil… can coffee have an alignment? Again, it is ok to indulge from time to time, but do so carefully.

Workout Program Coming Soon

I know many people don’t have the ability to meet for training either because of scheduling or distance, so I will be offering “at home programs” for all fitness levels. All of the workouts will be done with minimal equipment so you can do it at home or even at the park. Each level will include instructional videos to show you how to perform each exercise with modifications, if needed. I will also include basic nutrition information. Again, this isn’t a substitute for personal training, but it is a step in the right direction.

The Push-up: King of the Chest Exercises

So many people tell me they can’t do push-ups, but that simply isn’t true! Now, before I continue, I just want to say that there is nothing wrong with lifting weights if that is what you like to do. I, myself, use to lift, but I just found calisthenics to be more enjoyable for me. You have to do what you enjoy in fitness. Now with that out of the way, here is why I love push-ups.


Push-ups, if done correctly, is a full body exercise. It doesn’t just hit the chest, but also the shoulders, triceps, front and back of the core, back and legs for stability. Sadly, not a lot of people use them, and the ones that do don’t always use them properly. Hand placement and body position are key to the proper movement. To help people both regress and progress their push-ups, I have put together a video tutorial to help. Granted, this shows you just the basics; it doesn’t lay out rep counts or tempo to fully progress in a workout. That is best left to meeting one on one with a trainer to build a program that fits your fitness needs. After all, we all progress differently.

As always, Quest Fitness is here to help. In person and video training programs are available. Now, let’s hit those push-ups!

You can find the full video tutorial here.

Have questions? Contact me.

What Training Program Is Best For Me?

We have all heard it in commercials and seen it on fliers, “Best workout program ever made”, and this gets said about every program advertised. This is rather misleading, because let’s face it, if it was the best, then it would be the only one. So let’s look at what is the best for you.

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First off, does it fit your time? Not everyone has an extra hour or so to spare for a workout, but we do have some free time for exercise. The fitness professional should have this in mind when making your fitness routine.

Next, does it require extra equipment or lots of room? Some pre-made programs require extra equipment or lots of space to move. In some cases, not all, you will need a gym membership to work with a fitness trainer. (Just a reminder that Quest Fitness has no membership fees.) If lots of room and equipment is needed, then are you willing to move furniture around or buy equipment?img_6198

Most important of all, is it something you can see yourself enjoying? Remember, fitness is a long journey, and it will take time. Not everyone likes cardio, weight training or calisthenics, it needs to be a workout based around your goals and needs. If you are not sure, then consult with a fitness professional, they can show you all the options. Another thing, don’t focus on how you feel during the workout, focus on how you feel after. The endorphin rush and the feeling of accomplishment.

Have questions? Contact me.
My fitness journey.

5 Tips To Keep Your Fitness Goals.

Every year I meet people that make very unrealistic health and fitness goals for their New Year’s resolution, and, within a month, they give up. That doesn’t have to be you. Get Inspired.Set attainable goals. The most common mistake people make is to set one large goal. It is important to set small goals for short term and long term. Instead of saying “I want to lose 50 lbs. by summer” (which is unhealthy), try the small goal of losing 1-2 lbs. a week. It doesn’t sounds like much but a small step forward is still a step forward. I use the SMART goal system. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

Get a trainer. Even if it’s once a week or once a month, a trainer will help you assess your current fitness level, set goals you can attain, and help you choose workouts to get you to your goals. They can make sure you are doing your exercises correctly to avoid injury and can help you stay motivated. Don’t forget, even Arnold Schwarzenegger, Lou Ferrigno and Ronda Rousey had help.

Eat for success. You can’t get lean and fit with a poor diet. Start by eliminating empty calories such as soda pop, juices, candy, and other junk foods. You can still have an occasional treat but everything should be in moderation. Then calculate your needed calories and eat by the numbers, keeping a balance between fruits and veggies, and lean proteins and healthy fats.

Create a support system. Health and fitness goals are hard to meet on your own. Friends, family, and co-workers might not understand your goals and inadvertently try to sabotage your effort. You worked out yesterday, you can skip it today or one cookie won’t hurt you. Surround yourself with as many like minded people as you can, from work-out buddies to health conscious eaters.

Don’t focus on the scale. At first you may drop weight fast, then plateau on weight loss. This is common and very frustrating. Instead focus on how you feel, how much energy you have, how well you sleep, and how your clothes fit. Keep in mind that set backs can happen and they are nothing to worry about. It is also possible that you are putting on lean muscle.

Treat your fitness goals as a life style change and stick to your convictions. It takes time to turn a new routine into a habit. Remember, everybody is different and reaching your goals may mean different approaches than someone else. Your fitness journey will be unique but follow these five simple tips for continued success.

Have questions? Contact me.

SEE MY FITNESS JOURNEY

New Experiences

I’m sure I have explained it before and I’m sure I will say it again, but I hate to travel. So, I’m sure you could understand my hesitation when I had to make a trip to Manhattan for my latest certification, Strength Calisthenics Certification (SCC). Now that I did it, I’m so happy I did! Thank you to my wife, Elle, to convincing me to do it. 
I got to see and visit places I only ever saw in movies, met new people, and got to hang out with the calisthenics legend Danny Kavadlo.


At the SCC I picked up so many epic calisthenic techniques to improve my game and the performance of my clients. Even I got a little sore! Worth it! At one point I got called on to demonstrate muscle ups, and even got referred to by one of the SCC coaches as having beastly pull-ups. I want to say that the entire class formed a bit of a brother and sisterhood. I even found another Kung Fu brother.


Over all what I’m trying to say is don’t pass on the possibility for new experiences, whether it be in fitness or any other aspect of your life. If you do, then you will miss an entire world of wonder. If I would have passed on this, I would have missed out one the best training experience I ever had.

See my fitness journey.

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Amanda Was The First To Take The Challenge!

1. So what made you decide you wanted to try The 6 day Calisthenics Challenge?


Amanda: Ray offered the challenge and insisted I wouldn’t die, so I wanted to see if I would be able to complete it. After training with Ray for almost a year, I wanted to see how far I could push myself, and also see how far I have come. 

2. Did you have many concerns about going through with it?

Amanda: I was afraid I would be too tired/sore/worn out to actually complete all 6 days. Honestly, I was terrified that like 2 days in I would be too sore to even get out of bed. This was by far the most rigorous and demanding workout I have ever done. 

3. What day would you say was the most challenging and what day did you enjoy the most?


Amanda: The most challenging day was leg day, by far. I have a love/hate relationship with leg day. It was absolutely exhausting, but the feeling of satisfaction and achievement when you finish and realize how many squats and lunges you cranked out in one session is awesome. 
As far as most fun, I loved the cardio day. Speed ladders and boxing in intervals was a blast and the workout went really quickly. 

4. If you did it all again what, if anything, would you change?

Amanda: I would eat better during the challenge. Clean eating is one of my personal challenges that I struggle with. I could tell on the days where I had slacked off and eaten junk food that I had less energy and that the workouts were harder to complete. I would probably do more at home stretching too, in between workouts, to help with muscle soreness.

5. Do you have any advice for the people out there considering giving the calisthenics challenge a try?

Amanda: Just try it. It is hard, and it does hurt, but satisfaction afterwards is more than worth it. Now I get to say I kept up with Ray for a whole week. And anyone that has met or trained with Ray knows that’s a hell of an accomplishment. (Also, you might accidentally get a six pack, which I look at as a positive) 

Sending out a fitness challenge to all my fitness friends and family! The challenge is come workout with me doing my routines for 6 days straight. All of it is calisthenics. Amanda was the first to survive the “Z Fitness Challenge”. Who’s next? The fee is only $125 for 6 days. If you make it all 6 days you get $25 back.

Have questions? Contact me.

See where I started.

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.