The Studio at Life Quest

The Studio at Life Quest Individual, small group and Senior Fitness training services. Sports performance training and nutritional coaching services are also offered.

Intention gets mentioned by a lot of people within the fitness industry and many people butcher what it actually means a...
05/27/2024

Intention gets mentioned by a lot of people within the fitness industry and many people butcher what it actually means and why its useful. I find that intention is very important for speed and power development.

In order to get fast you have move faster. Moving heavier weights slower does NOT make you faster, moving the lighter weights at a higher speed makes you faster and more powerful. This is challenging in most gym facilities because velocity is hard to measure while weight is very easy.

The predicament most people get into during their throws, jumps, and power lifts is that they put in just enough effort to complete the sets and reps. Since the sets, reps, and weight are lower with power work (because you cant move at maximum velocity for very long or under to heavy of a load) this often results in most peoples power work doing absolutely nothing.

This is where intention comes into play. Since most people cant measure velocity, if we move with maximum intent (throw at ball as hard as f*cking possible) we ensure that we are moving fast enough to actually get faster.

You will also notice a huge difference is difficulty between going through the motions and moving with intention.

The counter balance is used as an introduction to squatting. The squat and all of its variations is a very popular exerc...
05/20/2024

The counter balance is used as an introduction to squatting. The squat and all of its variations is a very popular exercise used for lower body strength and mobility. It also has a lot of carryover into our day to day lives.

The squat is a knee dominant movement. This means that during the squat we want to be flexing through the knee (and foot) while everything else stays relatively in place. In order to do this through a full range of motion we need to keep our center of mass backwards. If you think about it, as our knees go forward our hips (where our center of mass is located) needs to go back.

Keeping our center of mass back is incredibly difficult and the main reason why many people struggle to squat and squat very low. The biggest misconception about squatting to depth is mobile ankles and hips. While you do need some degree of mobility, most people have enough mobility, they just cant use it well.

The counter balance squat is excellent at teaching you how to keep your center of mass back. By putting a weight directly in front of you it forces you to keep your hips back. This simple trick often allows most people to be able to squat much lower than they could in a back squat. If that is the case for you, then it is not your mobility keeping you up, but rather positioning. Positioning gets better with practice.

If you still struggle to hit depth while in a counter balance squat you can elevate your heels. This will force you even more forward allowing you to go even lower. If you still struggle to hit depth with both of these, then you most likely do have a mobility issue.

Strength training is one the best things you can do for yourself. If you want to look better, move better, and feel bett...
04/29/2024

Strength training is one the best things you can do for yourself. If you want to look better, move better, and feel better, than strength training can do it all.

One of the downsides of strength training is that many people do not know how to start. Despite what you might see on social media, strength training is pretty straightforward and not nearly as complicated as many make it out to be.

If you ever feel confused or think you are doing it wrong, just remember that something is better than nothing. So don't be to hard on yourself.

The last thing that didn't get mentioned in the slides is that the implement you use to load these exercises does not matter. Bodyweight, bands, dumbbells, kettlebells, and barbells can all work. Use what you have access too, you can still see progress with whatever you use.

Creatine is most likely the best supplement on the market. It has a very large body of evidence behind it, it has a noti...
04/26/2024

Creatine is most likely the best supplement on the market. It has a very large body of evidence behind it, it has a noticeable effect on increasing strength and power, it is incredibly safe, and it is low cost! If you are an athlete or prioritize fitness, I would highly encourage you to look into creatine if you are not currently taking it.

P.S. Creatine monohydrate is the cheapest form of creatine AND has the same increases in performance compared to the other forms or creatine, so keep it simple!

Sugar is often vilified in todays media, which is unfortunate because it is not inherently evil, just misunderstood.Ther...
04/12/2024

Sugar is often vilified in todays media, which is unfortunate because it is not inherently evil, just misunderstood.

There is nothing inherently dangerous about sugar. Our body needs sugar to survive and is a preferred fuel source for many tissues in the body. Sugar is delicious, and because it is so delicious it is very easy to overconsume. Overconsumption is the true culprit.

Overconsumption of healthy foods would lead to many of the same effects as sugar overconsumption. So don't take all the sugar away, just consume it in moderation.

Are you struggling to hit your fitness goals? Are you bored of your current routing? Having a hard time processing all o...
04/10/2024

Are you struggling to hit your fitness goals? Are you bored of your current routing? Having a hard time processing all of the information on social media?

Well look no further, we are here to help. The Studio at Lifequest offers small group training to help you become for leaner, stronger, and healthier.

- Classes are 45 in length
- 40 available class times Monday thru Friday

Interested? All potential members can attend two classes free of charge to see what we are all about! Call our office at 320-762-0683 or send a DM and we will help you get signed up for a class today!

Achieving goals comes down to more than discipline and desire. Many people have those traits, what they lack is a plan w...
04/08/2024

Achieving goals comes down to more than discipline and desire. Many people have those traits, what they lack is a plan with realistic expectations. The reality is that it is very hard to predict the future and every challenge that might present itself, and humans tend to be impatient.

To help offset these, break down you main goal into 3-5 smaller steps. This way it is easier to see progress and you wont get discouraged about how far you still have to go.

Give yourself more time. Very few things we want happen in weeks to months, they take months to years. The longer time you give yourself the less pressure you will feel, and if you get it done sooner than that will feel like an amazing accomplishment!

When you hear the term "cardio," what goes through your head? Pain, dread, or running? These are all normal thoughts and...
03/28/2024

When you hear the term "cardio," what goes through your head? Pain, dread, or running? These are all normal thoughts and feelings to have, but there is more to cardio than dread and running.

Cardio is short for cardiovascular exercise. Cardiovascular is one of the primary organ systems within your body made up of your lungs, heart, and blood vessels. To piece it all together, cardio refers to training your heart and lungs to do more. We can do this in two primary ways, anaerobic and aerobic training.

Anaerobic training is high intensity short duration exercise. This form of training will get your heart rate up very high, let it come down, and then get it up high again. This type of training is beneficial because it is essentially making your heart stronger.

Aerobic training is roasting your heart rate slightly and then keeping it at that point for as long as possible. This is good for you heart because it is going to make the heart more efficient.

Now if we bring everything together, any form of exercise that meets one of those criteria above is cardio. Running, biking, hiking, and sports are all effective forms of cardio. Find the one you enjoy (or dislike the least) and use that for your training.

Is fasted cardio superior for fat loss?NO. Fasted cardio (or fasted training) is a popular way to supposedly burn more f...
03/19/2024

Is fasted cardio superior for fat loss?

NO. Fasted cardio (or fasted training) is a popular way to supposedly burn more fat during your workout compared to fed cardio (or fed training). Fasted exercise does burn more fat than fed exercise, however the misconception people fail to realize is that fat burn does not equate to fat loss.

Fat loss is equal to the amount of fat stored minus the amount of fat burned. So what happens after fasted cardio and you eat is that your fat storage is increased, which essentially offsets the increased fat burning during fasted training.

Only a negative energy balance will result in fat loss. If you like fasted cardio and you feel better doing it, then by all means keep doing it. If you feel better with food in your stomach before for cardio, then do that! Find out what works best for you, achieve a negative energy balance, and the fat will burn off and stay off.

Hot Take Time. Do you need to do cardiovascular exercise to lose weight? NOThe number one factor in regards to weight lo...
03/08/2024

Hot Take Time. Do you need to do cardiovascular exercise to lose weight? NO

The number one factor in regards to weight loss is caloric restriction. This relates to the laws of thermodynamics and a negative energy balance. JUST BECAUSE WEIGHT IS SIMPLE DOES NOT MAKE IT EASY! ACHIEVING A NEGATIVE ENERGY BALANCE IS VERY HARD TO DO!

This is why increasing activity level is very helpful for many people who are trying to lose weight. The increased energy expenditure can give us more wiggle room with eating, and there are many other benefits to increasing activity level. Any type of activity can do this, not just cardio. Walking, hiking, pickleball, yoga, swimming, and lifting weights all aid in weight loss. Find the activity you enjoy (or hate the least) and are most likely to do consistently over a long period of time and do that.

Even if you hate cardio, there are a lot of benefits to performing cardio outside of weight loss. I would still recommend getting a little bit into your routine. That doesn't mean you have to run, again, find what you hate the least and do it one to two times a week.

Without a doubt, most of us have heard the expression, “No pain, no gain.” Although there is some validity to this state...
03/04/2024

Without a doubt, most of us have heard the expression, “No pain, no gain.” Although there is some validity to this statement, it is more complex than that. It is my professional advice that you should never exercise through pain. If you experience an increase in pain during physical activity, it is crucial to back off or modify your routine accordingly. However, if you find that exercise doesn't exacerbate your pain or it gets better, then what you're experiencing is not pain, but rather, it is discomfort. Discomfort is a natural component of physical activity and can be worked through.

Achieving your fitness goals is not an easy task, and there will be times when you face obstacles and setbacks. It can be challenging to know when to push yourself, when to take a break, or when to step back. We are here to help with that. Regardless of where you are, keep going. Being able to persevere through struggle may be the best skill we can get from fitness.

Don't forget to sign up for a class at The Studio!
https://lifequestchiro.com/pages/the-studio

Reversibility is one of the pillars of training and fitness. It states that to stay at a current fitness level, you must...
03/04/2024

Reversibility is one of the pillars of training and fitness. It states that to stay at a current fitness level, you must continue to work at that same level, and if you do not stay there, you will regress to your original state.

Reversibility sounds much worse than it is. It is true that to keep all of your gains, you do have to still work for it. It is also true that you do not have to work as hard or as often to maintain compared to what it took to get where you are. To prevent reversibility, you need to train at your current intensity once every 1-2 weeks. This is usually much less overall training compared to the 3-6 times a week it takes to improve.

Cardiovascular fitness reverses the fastest among training adaptations, which occurs around 2-3 weeks. Strength, speed, and hypertrophy all take longer to lose, roughly around 4-6 weeks, and this is only present if all training stops completely.

A good rule of thumb is that it takes time to improve fitness, and it takes time to lose it.

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123 3rd Avenue E, STE 100
Alexandria, MN
56308

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+13207620683

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