Danny Kavadlo Calisthenics Workshop 2019

Quest Fitness is welcoming Danny Kavadlo back to Grand Rapids October, 5th 2019 for a one day seminar. The doors will open at 8 a.m. and the class will start at 8:30 and run until 4:30. Admission to this event is only $150! Register here.

Danny Kavadlo is one of the world’s leading authorities on calisthenics and personal training. Mr. Kavadlo has authored several best selling books, including #1 Amazon best-sellers GET STRONG and STRENGTH RULES, and has been translated into a dozen different languages. Kavadlo has appeared in numerous publications including the New York Times, Men’s Health and the Huffington Post, and is a regular contributor to bodybuilding.com and TRAIN magazine. When not training one-on-one in his hometown New York City, Danny travels the world as a Master Trainer for Dragon Door’s acclaimed Progressive Calisthenics Certification (PCC). He keeps the dream alive.

Here is a Workshop Description:
Confuscious has been credited as saying: “Tell me and I’ll forget, Show me and I may remember, Involve me and I’ll understand.”
The Danny Kavadlo Calisthenics Experience embodies this principle of “involvement” in a one day interactive exercise workshop. We will be covering all the bodyweight basics like squats, push-ups and pull-ups, as well as the “money” moves like the muscle-up, pistol squat and even human flag! Plus programming, strength training principles and much more! All fitness levels, from the beginner to the most advanced are welcome!
More info:
As for the workshop itself, I intend to keep it a similar flow to last year, but also explore some aspects we did not touch on (plyometrics for example)
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.

Chen Bing Seminar 2019

As any martial artist can tell you, one can only progress in their training if they are actually training!  However, seminars such as the Chen Taiji Seminar led by Master Chen Bing can be quite vital to one’s progression.  Master Zhichao Ling owner and head teacher of Master Ling’s Oriental Martial Arts (based in Noblesville, IN) hosts this event each year.  They are in their year of putting on these events, and as a student who has been to each of these events, I can honestly tell you that my appreciation of taiji (and Chen form in particular) has grown exponentially afterwards.  However, my understanding and martial arts growth only happens when I actually train in these lessons upon my return.

I write this to note that you only get out what you put into any seminar.  And in this seminar there is a wealth of knowledge.  Students who are interested in taiji for the martial arts applications, meditation, flexibility, strength, and form can get what they seek from the seminar.  This recent event (May 17 – 19) was three days of training.  Friday was training with swords.  Saturday was Chen form.  We learned the He Xie form.  The following day was martial arts application.  

I came to tai chi roughly 9 years ago from an external background.  I had trained in Karate, Ninpo Taijutsu, and Judo.  I took tai chi to gain more experience in an internal martial art, plus I knew it was a good way to calm the mind (which I really needed at that point in my life).  With my sifu, Ray Shonk, I was able to learn more about moving from within to explodingoutward.  I was able to strengthen my balance and, probably best of all, I was able to manage my vertigo issues that I have been battling for years.  So, after nine years, I wasn’t a novice to tai chi, but no matter whether one is a novice or a veteran of tai chi, there was something for everyone to study and practice.    

Most of Saturday was spent training in the He Xie form.  Roughly six hours of standing on one’s feet and moving, only to restart all over again allowed for us to focus on how our body was moving.  Concept such as “being heavy” and “keeping the joints open” were focused on and we learned how our bodies felt while we were in an “open” state or a “closed” state.  After being on one’s feet for that long, and holding postures for minutes on end while Master Chen Bing corrected how we stood, really took a toll on our feet, but this was (in my opinion) one of the most rewarding parts of the seminar.  

Sunday was martial application day!  This day was probably one of the most fun simply because the group that I went with (Quest Fitness, of course) is all about application.  Learning how to use the He Xie form to defend against punches, how to parry, and ward off were all interesting since our training is a little different from this.  

All in all, direct transmission from a descendant of the famed Chen family was an honor.  With this being my third time attending these seminars I knew that the energy from these events come from the practitioners who are learning.  Every time I go to Master Ling’s Oriental Martial Arts, I feel like I am coming to a second home.  The people there are so welcoming and the conversations are enriching.  These are the times where I learn that tai chi means different things to different people.  This is something that Master Chen Bing knows all too well, and it is evident in the structure of the seminar.  

So to anyone interested, I would wholeheartedly recommend this event.  For as long as Dr. Ling and Master Chen Bing put these seminars on, you will see me there.  I hope to see you there, as well.

By Gerald Browning

Exercise Can Be the Best Prescription

During the years 460 to 377 BC the prominent physician Hippocrates strongly recommended physical activity and proper nutrition for good health. Fast forward more than 2000 years to the 1990s when the medical profession formally recognized that physical activity is vital to the body’s health.

In 1992 the American Heart Association explained that a lack of physical activity is a major risk factor for coronary artery disease, which placed it alongside smoking, abnormal cholesterol and triglyceride levels, and hypertension. In 1995, both the Center for Disease Control and Prevention and the American College of Sports Medicine announced the importance of physical activity as a public health initiative. They published a consensus statement by a panel of the National Institute of Health advocating physical activity as important for cardiovascular health. Then, in 1996 the surgeon general of the United States released a written report on the health benefits of physical activity.

People too often think lifting weights until their muscles fail or jogging five miles a day is proper exercise. This myth was the focus of the CDCP/ACSM Report published in 1995 which showed that significant health benefits are attainable with moderate amounts of physical activity, such as a 30 minute brisk walk, 15 minutes of running, or 45 minutes of playing a sport such as volleyball. This does not have to occur every day of the week, just two to three days.

Box Jump

Not everyone should jump into a new fitness regimen. It may be necessary to get clearance from your doctor. This is recommended for people with outstanding medical conditions such as heart issues or a family history of heart conditions, pregnant women, or people with other serious medical conditions. 

Once you are cleared for physical activity you should meet with a fitness professional such as a certified trainer. Trainers can help you discover the proper modes of training to begin. They can help prevent plateaus in your training as well as aid in injury prevention. A good trainer will explain how long your workouts should be, the right intensity for your workouts, as well as how often you should be exercising to start. It is also important to communicate openly and honestly with your trainer so you can reach your health and fitness goals in a healthy and safe manner.

Have questions? Contact us.

What is Progressive Calisthenics?

If you have checked out my book, “The Calisthenics Quest”, then you have a small idea of what calisthenics is all about. But, what is progressive calisthenics? Calisthenics or as it is translated “beautiful movement”, is using your own body’s weight for fitness. But just like in any other fitness routine, you have to progress and, in some cases, regress. Let’s face it, after a wile those push-ups, pull-ups and squats are going to get a bit easier and you will have to add in a ton of reps to get that burn… or do you? There are many ways to progress your calisthenics workout without boosts reps or adding weight. So let’s look at some options…

First, look at slowing that tempo down. Sure you can now knock out 30-50 push-ups, but now try it slow with a tempo of 3 seconds down and 3 seconds up. That time under tension can be killer and your muscles will be burning with far less reps.

Another option is to increase the range of motion. A few good examples are, instead of bringing your legs to 90 degrees in a squat, go all the way down bringing your butt to your heels. In push-ups bring your chest all the way to the floor, or in pull-ups try pulling your chest to the bar. Full range of motion makes a big difference!

Finally, try to progress to a more challenging version of the basics. This can be done is many different ways. First look at the push-up. You can knock out lots of classic push-ups, so now try bringing your hands closer together or try them with your feet on a bench to change the angle. Of course, if that isn’t challenging enough, you have the one arm push-up. Pull-ups also have many varieties to choose from. Try progressing to the archer pull-up or even commando or L-sit pull-ups. As far as the squat goes, yes they can be made more challenging. Try the archer squat or the Bulgarian Split Squat. If you feel really adventurous, you can also try the pistol squat or the shrimp squat. They will not only challenge your strength but also your balance.

When it comes to progressive calisthenics, never be afraid to try new things but never forget the classics. They will always have their place in your routines. Keep advancing your Quest!

By, Ray Shonk NASM-Master Trainer, PCC Instructor

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.

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.