The Quest for Space!

Quest Fitness is growing! Because of this we are moving from a 300 sq. ft. space to a 1600 sq. ft. space! But, don’t worry we are not going far. We signed the lease and now we have some modifications to do. What does this mean for you? Well, we will have more classes including a new yoga class, another trainer (to be announced soon) more equipment (however, still sticking with the minimalist approach), a changing room, and multiple restrooms. The main focus will still be quality one-on-one personal training. Finally, I have to say this is all possible because of the Quest Fitness members. I look forward to continuing to work with you all and offering more services.

Have questions? Contact us.

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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.

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Fitness Quick Fixes

I know everyone out there is looking for the quick fix or shortcut to health and fitness… Well here it is…

There isn’t one. I know DVDs, Diet Programs and, yes, even Body Wraps claim they have the solution, but sadly they are temporary.

Let’s start with DVDs. Yes, I myself did start with a DVD program, and yes it was a challenge, but after a short time my results started to plateau. That’s when you realize that your fitness has to evolve with your body. Our bodies are amazing, and can adapt to physical stress loads. 

Now onto the diet… Yes! Your diet has to evolve with your fitness. Sure, you may start with the low carb low fat diet plans, but diets are temporary. Eating smart and lifestyle changes are more permanent. As you get more fit your meal plans will have to change. Even weight watchers evolves over time.

Now for the wraps… This is an extremely temporary fix. It essentially squeezes the water out of your fat cells making you look thinner. Normally this will last for up to 72 hours, and sadly over use of things like this is not only expensive but also can start to dehydrate your body. 

My best advice… Put in the work for the results. You will feel better seeing all that you have accomplished. 

Have questions? Contact me.

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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.

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What Quest Fitness Is All About

The theory behind Quest Fitness is that everyone’s fitness journey is unique. Sure, you may share the same goal as the next person, but how you get there can be very different. Not everyone wants to run miles, lift weights or do push-ups, and not everyone has the self motivation to do at home videos. What we do first, at Quest Fitness, is sit down and talk game plan. We need to be on the same page on how we will get through all the different phases of your workout. Then, we schedule times to meet. Yes, it will take time, but you will have the support that you need through all the struggles. Your Quest for a more fit you starts here.IMG_3641

Have Questions? Contact me.

New Review!

If you’re considering working with a personal trainer, my advice is:

1. Go for it. I’ve never seen these kind of results, nor been this happy with my body before. It addition to keeping me consistent, Ray knew how to push me enough so after every workout I had that wonderful feeling of exhaustion and accomplishment, knowing I couldn’t possibly have done any more work.

2. If you live in the GR area, work with Ray Shonk at Quest Fitness. He knows how and when to change things up so you continue to see results. He’s basically a fitness genius/psycho and you’ll learn A LOT from him. Bonus: he’s a bit of a sci-fi/Deadpool/dark humor kind of nerd and not at all a dumb jock.

Have questions about Quest Fitness? Contact us.

Get to Know Cardio

One of the most misunderstood and underrated parts of most people’s fitness programs is cardio-respiratory training.
Most people fail to understand why cardio training is so important in their fitness routines. Once you have set your overall goals, it is important to understand how to perform cardio training in the most effective way to reach those goals. Some of the most common goals for cardio training are: improve health by reducing cardio risk factors such as unhealthy body composition, poor blood lipid profiles, high blood pressure, weight management, improve performance, and reduce mental anxiety. There is much more to cardio training than just working the aerobic energy system.
In order to meet the goals, you have set the aerobic energy system and anaerobic energy system must both be trained. This is true especially for people who consistently switch between their aerobic and anaerobic energy systems, maximizing performance and minimizing fatigue. This type of conditioning is referred to as “interval training“, and is actually one of my favorite types of training. One thing I would suggest before you start an intense cardio program is to actually meet with a fitness professional just to help determine your current VO2 max. Your VO2 max, is the highest rate of oxygen transport and utilization achieved at maximal physical exertion. It will also be very helpful to find your maximum heart rate. The formula for this is rather simple your maximum heart rate is equal to 220 – Age.

Have questions? Contact me.

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Change Your Modalities of Training 

Exercise is something you can do anywhere and everywhere
The World Is Your Gym, Click Here To Find Out How

The human body responds to physical stress with improved performance. The systems of the body will respond to stress with improved fitness and performance according to the General Adaptation Syndrome.

Different training modalities have been developed throughout history to introduce you unique stressed to the body in an effort to promote improved function.

Ingenuity creativity and innovation have resulted in the development of a variety of different training tools that present different physical challenges to the neuromuscular system. The inventors and manufactures of the different equipment continue to change these modalities and ways to enhance effectiveness safety and challenge of the traditional exercises.

But overall it’s important to become familiar with the different modalities used in fitness and function to know how to best incorporate them into your training regimen and understand where their use is most valuable.

Ray - Quest Fitness - Getting results with a stick
Ray Shonk | Personal Trainer

There are lots of arguments over which modality is best in the fitness industry. In reality there is no “best” form of training for all populations. Instead you should be focused on the modality that most appropriately fits your goals and your appropriate training phase. It is very easy to become comfortable with the same type of workout over and over and rely too heavily on a limited number of modalities.

Overall you should be making changes to your workout every 4 to 6 weeks to prevent reaching that plateau. This can be done by varying the temple of the work out the weights in the workout and even the reps in the workout, or it can also be changed by the type of equipment you use whether you go from free weights to cable machines to body-weight or even suspension training. I feel it’s important to work with a fitness professional to determine the modality you need to be in to reach your goals.

Challenges 

Ray Shonk Quote | Fitness Motivation | Kent County Michigan
Never Be Afraid of a Challenge

Never be afraid to challenge yourself.

Sure, you may not succeed on the first or even the second attempt, but learn from the failures and come back stronger! We all have obstacles to overcome at some point, injuries, illness or even self doubt. Your true strength comes from overcoming these obstacles. I know you can over come whatever stands in your way. Keep pushing my fitness friends!

Have Questions? Contact Me.

Want to see how I’ve progress? My Fitness Journey.