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.

Hunting For a Trainer?

Ok, so now you are considering a trainer but don’t know what to look for. Sure, the huge meat head or cheerleader looks like they know their stuff, but do they?

First, is your trainer willing to answer questions? To believe everything without question is indoctrination. Your trainer should be able to answer your questions about health and fitness. No trainer knows everything, but they should be willing to research the answers to your questions.

Does your trainer make huge promises? No person is the same, so to be told you will lose a bunch of weight just like a person you saw in TV is likely a false promise. Also, if they tell you that you will be ripped like Arnold, I ask you this. Are you Arnold? No one will build the same.

Does your trainer have insecurities? If your trainer tries to dissuade you from trying new things this could be due to personal insecurities. If you want to try out that Spin, Yoga, or Zumba class, then do it. It is your fitness journey and you should do things you enjoy.

Does your trainer listen to your goals? If your goal is to lean out and lose weight did they build the right program for you? There are certain rep ranges and weight percentages to take into account for each goal. Also, if your goal is to not lift weights at all, then your trainer should be listening to this.

Finally, is your trainer certified or just a gym rat? Sure that guy that can lift 200lbs is ripped, but can he teach you to do that safely? I highly suggest researching your potential trainer. Most certifications can be looked up online for free. After all, you are putting your fitness health and goals in their hands.

Don’t be afraid to get a trainer, just make sure they are right for you.

Have questions? Contact us.

 

Latest Testimonial 

I have been working with Ray at Quest for a year now. Ray is a great personal trainer, he has encouraged and challenged me to reach each of my goals that I have set. He listens to what you want to accomplish and sets a workout plan to meet those goals! This is my first experience in working with a personal trainer, Ray makes you feel comfortable while pushing you to achieve your goals! I have never felt better in my life – better than my 30’s or 40’s! Thanks Ray!! -Deb

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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.

How much time do I need to work out?

For the past few weeks, I’ve been getting the same question over and over. “How much time do I need to devote to working out?” There really isn’t a perfect answer to this, but here is my view. You honestly do not need to spend hours in the gym working out. The real trick is to workout smart. In a lot of cases, you can get away with 30 to 45 minute long workouts as long as long as you avoid the common distractions in the gym such as TVs and constantly texting or making calls between sets, and in some “fitness facilities”, the snack table. No, I’m not saying that you won’t get a lot out of working out for an hour; heck, I like working out for at least an hour. But in most cases, the time is not necessarily available. Another thing you can do to help speed up your workout is focus on multiple muscle groups in one exercise. You don’t have to stick with the standard three sets of 10 for bench press three sets of 10 for lat pulldowns you can work more than one muscle at a time. The most important of all focus on your goals. Every time you enter your gym, playground or wherever else you workout, go in with a plan and if that plan is torn apart by someone using the equipment, then you need have a back up plan. There of been plenty of times when I went in planning to work one set of muscles and was thrown off by equipment I regularly use for that so I switch gears and move to another muscle group. And never forget, don’t be afraid to ask for help if you’re not sure how to best maximize your time in the gym. It takes some getting used to and there are plenty of people that can help you get on the right path.

Have questions? Contact me.

See my fitness journey.

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.

Quest Fitness Challenge 

This year, at Quest Fitness, we will be holding a fitness challenge! For a $5 admission you can enter! (Quest Fitness is not keeping any of it.) Whoever has the best over all improvement wins the cash pot! There are 4 exercises that you will be judged on.

Squats

Push-ups

Knee raises

Pull-ups

Squats must be performed with a minimum depth of top of the thighs parallel to the floor and a full lock out at the top of each rep. Arms may be raised in front, crossed, or placed on top of the head. Heels must stay flat the entire time.

Push-up depth must reach a minimum of 90 degrees of flexion as measured along the outside of the elbow and a full lockout must be achieved at the top of every rep. A straight body position must be maintained throughout the entire range of motion. No sticking your butt into the air or leaving your hips down on the ground.

Hanging knee raises must be performed with the knees being raised above waist level and a full extension of the legs at the bottom of every rep. Swinging shall be kept to a minimum. Arms must remain straight the entire set.

Pull-ups may be performed with an overhand or underhand grip. The chin must clear the bar at the top of each rep and a full extension must be reached at the bottom. Kipping will not be allowed. Chin-ups will be allowed, but you must do the same style of pull-ups both at the beginning and end of the challenge. If you choose to use a assistance band, you must use the same one through the entire competition.

Rests may be taken in between exercises, but each exercise must be completed in a single set. You may pause briefly between reps as long as the position is held (i.e. top of push-up position, bottom of pull-up, etc.)

The entry date starts 1/2 and entry closes 1/9. You will be allowed to take a progress test the week of 1/30, but it is not mandatory. The final test will start on 2/27 and officially end 3/6. Entry will be allowed via Skype or FaceTime. But the $5 must be paid at entry.

Good luck, and may the gains be with you!

Have questions? Contact me.

 

Fitness and the Holidays 

We all know with the holidays, time runs short really easily. So, let’s look at how to keep health and fitness in your crazy holiday schedule.

First, and best advice, is to focus on quality over quantity. You don’t have to spend an hour on your workout when you could bust out a hard core workout in just 30 minutes. Try knocking out 2 or more muscle groups back to back while reducing rest time. For your cardio, try doing intervals or tabata training. This will keep the challenge high and reduce the time required for the workout.

Another idea is workout at home and focus on the basics! Push-ups, pull ups and squats. You do not need a gym for a great workout if you focus on these basics.

The healthy eating is the biggest holiday challenge. Junk food is everywhere!! But don’t get down on yourself if you have a few slip ups. We are all human. Just focus on portion control, then the little indulgences won’t add up as much.

See my fitness journey.

Have questions? Contact me.