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.
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.
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.
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.
Overtraining 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.
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.
It 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.
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!
Have questions? Contact us.
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.
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.”
Have questions? Contact us!
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.
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.
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.