ANNIVERSARY CELEBRATION SCHEDULE

Saturday September 15, 2018 8:00 am-6:00 pm

Please join us for this free family friendly event! Take free classes, get a complimentary mini massage, and receive a free consultation with a personal trainer. Also, don’t forget to enter the raffle to win great prizes!

★Enjoy beverages and snacks.★

★No appointments are necessary, just visit and see our beautiful space!★

Full Schedule of Events:

7:45 am Coffee and Questions with Ray Shonk, Owner and Trainer

Meet the Quest Fitness Crew: Ray, Kenny, Tani, Dani, and Meg

8:15 am Sun Salutations and Balance Poses with Dani

Join this 45 minute all levels vinyasa yoga class to empower your day!

9:00 am Beginning Tai Chi Class with Ray, Robert, and Gerald

No idea what Tai Chi is? This is the class for you.

9:30 am Intro to Kid’s Tai Chi Class at Quest with Ray and Kenny

Meet the Quest Fitness Kids Crew: Corbin, Devin, Oscar, and Mason

Challenge Mason to a push-up contest!

9:30 am Static and Dynamic Posture Clinic with Tani

Learn to help avoid lower back pain from common posture problems both seated and standing.

10:00 am Tai Chi Forms and Weapons Demonstrations

Sit back and be amazed as our instructors and advanced students perform Tai Chi forms including Sword, Spear, and Fan

10:00 am-12:00 pm Free mini consultations with our certified personal trainers

10:30 am Calisthenics is What Now? with Ray

Why is our “bootcamp” class called Beast Club? What are calisthenic exercises? Ray will give a short lecture with Q&A time, and then lead his legendary Saturday Beast Club. Try the club free today!

11:00 am-11:45 am Beast Club: Speed Agility Cardio

11:45 am-12:30 pm Beast Club: Strength Power Core

12:00 pm-2:00 pm Free mini massages with Meg, our State Licensed Massage Therapist.

1:00 pm Beginning Tai Chi Class with Robert, Gerald, and Brian

No idea what Tai Chi is? This is the class for you.

1:00 pm Mini Flow and Hip Openers with Dani

Join this 30 minute all levels vinyasa yoga class to increase range of motion and flexibility by relaxing your hips..

2:00 pm Hula Hoop Fitness with Tani

Learn Hula Hoop basics and watch Tani demonstrate more intense routines that are perfect for your personal quest.

2:00 pm- 5:00 pm Free mini consultations with Ray and Kenny, two of our certified personal trainers.

3:00 pm-5:00 pm Free mini massages with Meg, our State Licensed Massage Therapist.

4:00 pm Boffer Basics with Kenny

Follow Kenny’s well developed program for sword training, both one and two handed sword versions.

5:00 pm Restorative Flow with Dani

Join this 60 minute all levels vinyasa yoga class to release tension and prepare for a relaxing evening.

Flow Arts

By Tani Richter

What are “flow” arts? I discovered hula hooping as a flow art in the year 2013 as a freshman at Grand Valley State University. I knew rather little about this well known kid’s toy other than it was a struggle to keep it up on my waist. I started out with a hoop having a diameter just about as wide as I am tall (5’2”), weighing about 3 lbs. It took months before I could comfortably keep it around my waist. As my cardio endurance increased, the inches around my waist decreased: I was hooked! I began searching my new addiction on social media and quickly learned this hobby wasn’t just for kids. It took almost a year before I “found my flow”. As muscles evolve to memorize certain movements, finding transitions between certain tricks can make it seem almost effortless, giving a sense of illusion or “flow” as a professional dancer may portray. Almost six years later, my skills have exponentially progressed along with my determination. I found myself performing with Bangarang Circus and Circus&Lace of Grand Rapids, bringing joy to children (and parents). The most amazing discovery? Hula hooping is merely one flow art! There is also contact staff, poi, wands, fans, and my new favorite: aerial arts. I have been developing my skills in aerial silks and lyra for almost 2 years now and aim to continue growing strength throughout my body and mind with flowing on the ground and in the air. Flow arts will forever be my favorite way to not only express myself, but also challenge myself. I hope to share my passion with interested clients to shake up the “normal” workout routine and bring a more fun way of exercising into the mix.

Have questions? Contact us.

Kendrick Oss

DSC00373Kendrick Oss works as an ACSM certified personal trainer at the Quest Fitness gym. His mission is to provide a wholesome experience to all of his clients as they seek to achieve their personal goals.

-Interest: Medieval Combat (Dagorhir), Tai Chi, Calisthenics, Digital Painting, Gaming

-Focus: General Fitness, Basic Calisthenics, Circuit Training

The Danny Kavadlo Experience At Quest Fitness

To call the event with Danny Kavadlo an “experience” is a great understatement! First lat me say, running this event with my Calisthenics mentor and friend was an amazing honor! The day started with sign ins and meeting some new friends from out of town, all the way from Wisconsin. For putting this together with short notice, we had a great turnout. As the class started we went around the room each one of us introducing one another, and everyone seemed like minded with Calisthenics and fitness.

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We started the class with squat progressions, beginning with the most basic, using a bench or partner to assist. We progressed through full squats, archer squats, split squats and even the pistol squat. I’m thinking everyone’s legs got a little cooked there.

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Once we finished legs, we hit the push-ups. Yeah, I know what some of you are thinking. Not everyone can do push-ups, but in this class we prove that wrong. We started with the knee push-ups and moved into elevated push-ups, and like every thing else we focused on perfecting the movements and queues to aid others. Then we hit the floor working on classic push-ups, staggered and archer push-ups, feet elevated and many other including the handstand push-ups.

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We finished the morning by taking a trip to the bar… the Pull-up bar. Yes, I fully understand that pull-ups are difficult, but we had something for every level of fitness. Getting started on the pulls we hit Aussie Pull-ups, a.k.a bodyweight rows. I have to say, everyone here killed these! Then, we moved on to flex hangs and pull-up negatives. We had a strong group, because again everyone nailed these. We discussed the chin-up, pull-up and other variations like the commando pull-ups. Of course we finished this section with the mighty muscle-up. Then, we took a much needed lunch break, took some photos, signed books and chatted it up.

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Upon our return from lunch, we hit hand balancing, starting it off with frog and crow poses. For some the hand balancing was a bit new, for others it was a chance to show their skills. We knocked out the tripod, and the headstand, and for a few attending the Elbow Lever! I was impressed with everyone’s performance.

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When we moved on we hit some ab training both on the ground and on the bar. We all hit the basics with knee tucks, knee raises and leg raises. As we progressed, a few people tried Skin The Cat, Back Levers and even the Front Lever! These are not easy if you are curious.

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To finish off the workout, we hit flags! So many people got their first flag! We covered a large variety of them, too! I cant tell you how overly impressed I was with everyone!  “The beauty of the experience is that no matter what level a practitioner was at, everyone can do a push, pull, and squat exercise.  You need not be able to do a full human flag in order to train with Danny Kavadlo or learn from the experience,” one of the attendees, Gerald Browning, stated.

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When we hit the closing of the seminar, Danny gave an amazing lecture on calisthenics progressions, building programs and even being a better trainer. A lot of great questions came out from the group as we wrapped up and chatted it up. Because of the great turnout and the level of fun we had, Danny and I decided we may try to make this an annual event with new material each time. I want to absolutely thank everyone who made it out, and a special thanks to Danny for flying all the way out here to teach the class!

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Have questions? Contact us.

Danny Kavadlo Calisthenics Experience

Join Danny Kavadlo and Ray Shonk on June 9th 2018, from 8 am to 6 pm, for this one day Calisthenics experience at Quest Fitness. We will be covering the basics including push-ups, pull-ups and squats and then going into the how to of muscle-ups flags and much more! This event is Danny’s first trip to Michigan so don’t miss out! Danny will have some of his books available as will Ray! Call or stop in to register for this one time event for only $160.

Danny Kavadlo is one of the world’s leading authorities on calisthenics and personal training. He is known globally for his minimalist philosophy, feats of bodyweight strength and motivational gifts.

 

Mr. Kavadlo is the author of numerous Dragon Door titles including #1 Amazon Best-Sellers GET STRONG and STRENGTH RULES. He has been featured in the New York Times, Men’s Fitness, and the Huffington Post, and is a regular contributor to Bodybuilding.com and TRAIN magazine.

 

When not working one-on-one with clients in his native New York City, Danny travels the world instructing groups of calisthenics enthusiasts of all walks of life.

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!

World Tai Chi Day 2018

April 28, 2018, is World Tai Chi Day, and to celebrate we are opening Quest Fitness to the public for a one-day free tai chi demo and seminar starting at 8AM. You will get to see some of our instructors and students performing different styles of tai chi, the martial applications of tai chi as well as the meditative properties of tai chi. Snacks and beverages will be provided. I really, really hope that you make time to experience the ancient art of tai chi with us at Quest Fitness.

Have questions? Contact us.

Reaching For Your Health And Wellness

Change the Behavior: When you start to consider behaviors that aid in your wellness, such as being physically active and choosing a healthy diet, you may start comparing that with your current behaviors. Like many people, the odds are you are likely have some habits that are healthy and some habits that may place your health at risk. An example would be living a fit and active lifestyle but skipping meals throughout the day. It could even be focusing on your diet but not wearing your seat belt when you’re in the car. To improve your overall wellness, you will need to cultivate your healthy habits and work on overcoming your unhealthy habits. I’m sure many of you already know that changing and unhealthy habit can be much harder than it seems. When you make the decision to take on a lifestyle change, it may seem too hard, at first. When you make progress, your confidence will grow in your ability to make these healthy life changes. As these healthy changes occur, you will notice that you will have more energy, greater vitality and a much greater quality of life than before. You may even seen a curiosity of how far you can go (I know that happened to me). Before you get serious about making your healthy change, you have to know what behaviors are problematic first. To make these positive health changes you also need information about the relevant topics and issues, including what resources are available for you to help you make your change. Take a moment for yourself and ask questions such as “how are my current lifestyle choices affecting my health today” and “how will it be affected in the future?” Think about your current habits and which ones enhance your life and which ones do not. When you’re ready to begin your quest towards your wellness, start with the self-assessment, talk with your friends and family members about what they noticed in your lifestyle. Challenge any unrealistic optimistic ideas you may hold such as, “I don’t need to worry about quitting smoking until I’m over 40” or even “Being overweight won’t put me at risk for diabetes.” Health risks are out there and are significant at all ages, and building is healthy habits are important throughout your entire life. I tell many people I work with that when you start your fitness journey it’s best to start small, by choosing one behavior to change at a time and working on it until you succeed. Your chances of being successful will be far greater with a simple gold to start and this can be as simple as resisting the urge to snack all day or even adding in a little extra exercise. As you move along in your healthy changes you can start making your next goal a little bit more significant and build off of your prior success.

Gathering Your Material: it’s important when you’re looking for health and fitness sources that you do a little bit of research. First off, make sure your source is credible, find out where they gather their information and have a few other professionals are agreeing with the findings. If you’re reading up on studies look to see if there was a large number of people study and who was doing the study. Don’t just look at a single person’s findings because what works for one person may not work for another. When you’re looking through different websites for information check in see how frequently they post as well as the current date of the information. Information in the health and fitness world change rapidly so it is important that that information is up-to-date. Many things you find out there on the Internet or TV or short-term solutions to long-term problems. So when you’re gathering your own information make sure it is up-to-date and fits your needs and goals. It’s OK to be skeptical, because odds are if something seems too good to be true there’s a chance that it is.

Visualize and Self Talk: when you want to boost your confidence and self efficiency one of the best things you can do is visualizing yourself successfully engaging in a new and healthier behavior. Take a moment and imagine yourself hitting that morning work out or that lunchtime run or even giving up smoking. Now, take a moment and picture yourself enjoying all the lifestyle benefits you will gain from this change now take a moment and picture yourself enjoying all the lifestyle benefits you will gain from this change. As crazy as it may sound you can also use self talk that little internal dialogue to increase your confidence in your ability to change. This could counter any self-defeating patterns of thoughts with more positive and realistic thoughts.

Support and Role Models: getting good social support can make a major difference in keeping you motivated and also in your chances of success. It’s possible that you may know a few people that have reached similar goals that you’re striving for. Asking them for help and advice is never a bad way to go. They could potential he have information you may be missing an offer of support that you need to push through. Another great idea to help you reach is healthier goals is to find a fitness partner who wants to make changes similar to yours.  You can then take an active role in each others‘ goals and create a support system. It’s always great to have someone around that can help keep you accountable and motivated to further pursue your goals. You may even want to consider looking at exercise classes, I find these classes to be motivational with all the people around pushing each other to better themselves.

Skills of Change: The moment you decide you are committed to making a positive change it’s time to create a personal plan. Your success could be put together with a well-thought-out plan that sets goals for success and plans for potential problems and even includes possible rewards.

1) Start a journal and monitor your behavior and gather data and keep records of your target behavior. Record this information for a few weeks. Take time to write down each occurrence of your behavior noting the following: what your activities were, as well as when and where it happened and what you were doing.

2) Take time and look over the information and I didn’t fight any possible patterns after you have all the data on the behavior, while looking through it see if you can find any patterns. This could be things like when are you most likely to over eat or even skip a meal? What events trigger this appetite? Perhaps you even over eat when you go to a particular restaurant. Just make sure you note any connections between your feelings and any external cues including time of day situation or even the location.

3) Be “SMART” about setting your goals. If your goals are too challenging you will most likely have trouble making steady progress and will possibly even give up altogether. Remember all of this can take time. SMART stands for specific, measurable, attainable, realistic, and time.

Tips for your healthy future: The person most in charge of your health is you. Every day we make decisions that will have an impact on the quality of our life both now and in the future. By making these positive changes, large and small, you can ensure a lifetime of wellness. Take 15 minutes and go for a walk or have a fresh piece fruit instead of that candy bar. Take a few moments and think about it healthy behavior you would like to add into your life. And then once you have it go after it. Your healthy life will be the best investment you can make.

Are you ready to make your healthy change? Start here.

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.

Great Things Happening at Quest Fitness

There have been a lot of changes going on here at Quest Fitness, with our new trainer, Erica, adding massage therapy with Margaret, and evening yoga class with Danni. The newest feature we are adding in is the ability to schedule online through Schedulicity. With this feature you’re able to schedule or reschedule appointments online or through the free app at your convenience. You are still welcome to contact us with any of your questions, concerns, or to schedule an appointment. We look forward to continuing to offer our professional personal training, massage therapy and group classes.