Ground Turkey and Vegetable Soup

Ground Turkey and Vegetable Soup

Ingredients:

2 T butter

1 C fresh mushrooms

1 medium onion, minced

1-pound ground turkey

1T minced garlic

1t Italian Seasoning blend

1 C chopped carrots

2 stalks celery chopped

1 green pepper chopped

3 beef bouillon cubes

8 oz tomato sauce

3 C water

Instructions:

1. Melt butter in a large soup pot on medium heat.

2. Add the onion, mushrooms, and ground turkey. Cook, stirring often until the turkey is no longer pink and the mushrooms have released all their moisture.

3. Add the minced garlic and Italian Seasoning blend and cook a few minutes more.

4. Add the carrots, celery, and green pepper and stir well. Place the lid on the pot and let steam for 2-3 minutes.

5. Add the bouillon cubes, tomato sauce, and water and stir vigorously. Bring to a boil, then cover and reduce to a simmer.

6. Simmer for about 30 minutes, or until the smell overpowers you and you must EAT IT NOW!

7. Serve with crusty bread or buttery biscuits and a light-bodied red wine.

Courtesy of Margaret Hansen

Baked Oatmeal

Baked Oatmeal

¼ C canola oil

½ C applesauce

½ C brown sugar

2 eggs

1 C milk

1/2t salt

1t cinnamon

1T baking powder

3C oats

Optional: top with a light dusting of brown sugar and a handful of slivered almonds

To Prepare:

Lightly grease a 9”x9” baking pan.

Mix all ingredients together in a large bowl, adding the oats last.

Pour mixture into prepared pan, cover and refrigerate for at least 3 hours (overnight works well)

To Bake:

Uncover and place cold dish in cold oven.

Preheat oven to 350.

After the oven is preheated, bake for about 35 minutes.

Let rest for 5 minutes before cutting and enjoy warm. Serves 6.

Courtesy of Margaret Hansen

Learning the Importance of Corrective Exercise

You may know that Quest Fitness staff have a wide range of certifications and experience in different training specialties. One of the most important methods of training that staff provide is Corrective Exercise training.

Corrective Exercises

What is Corrective Exercise, though? Corrective Exercise responds to the fitness problems of a modern society. Modern society provides a wide array of technology that makes life easier, but also creates a sedentary lifestyle. Contemporary jobs require people to sit in a car for a long period when traveling, then sit at desk jobs for numerous hours staring at a computer, then sit for a long time while commuting home. Afterward, people tend to relax on the couch while watching television or using our smartphones. In our society children spend hours sitting during the school day, and they enjoy less-and-less physical activities as after school activities are eliminated.

Knee Injury

All of these sedentary hours lead to severe muscle imbalances throughout the human body. This lack of muscle development leads people to be prone to injuries as well as being unhealthy. Research shows that musculoskeletal pain is more common now that it was 40 years ago. This research supports the idea that the decrease in physical activity could lead to muscular dysfunction as well as injury. The most common injuries that occur because of these muscular dysfunctions are foot and ankle injuries, low back pain, knee injuries, and shoulder injuries. 

Trainer and Owner Ray Shonk

At Quest Fitness our trainers assess potential problems through our complementary fitness assessment. Our staff can identify these overactive and underactive muscles to develop an intermediate program to correct the issues before proceeding to more intense exercises. What this means for you is a reduced risk of injury during exercise, as well as reducing your chances of injury in everyday activities. Quest trainers develop the proper prescription of exercise to strengthen the underactive muscles, as well as offering appropriate stretching and massage therapy for the overactive muscles.

Come in for a complementary fitness assessment, and see what Quest Fitness can do for you!

Have questions? Contact us.

June Special!!

For the month of June, Quest fitness will be offering a special fitness package! The Adventure Season Package includes 3 one hour training sessions or 3 half hour massages, 1 fitnesses assignment and 1 group fitness class for only $90.

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.

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.

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.

Margaret Hansen, MMT

Tai Chi Day (3 of 109)Margaret Hansen, MMT

State Licensed Massage Therapist

 Meg joined Quest Fitness in October 2017. As a graduate of Blue Heron Academy of Grand Rapids, MI, Meg studied Medical Massage and Manual Therapy (class of 2008). She performs deep tissue massage with a gentle hand–finding the comfortable pressure for each client to promote deep, relaxed breathing while increasing circulation and promoting proper musculoskeletal alignment. Her specialties include work with the hips and neck, and Maternity Massage.

To make an appointment give her a call: (616) 263-6090