What I Learned At Fitness Quest 10

I recently completed my summer internship at Fitness Quest 10, and was asked to summarize my experience there. I could write a book about everything I did and learned this summer so instead I chose to write my top six moments:

6- I have to start it off with coaching and spotting the NFL players. I saw first-hand how hard these elite athletes have to train to be where they are. It was definitely memorable.

5- Training other coaches and trainers at IDEA inLos Angeleswas really exciting. I was in charge of the agility ladder and later in the day the battle ropes.  I had to coach up to at least 50 trainers on how to perform the set drills. Keeping up the excitement and yelling for an hour was not as easy as I thought but I got through it and all-in-all was a success.

4- Coaching the summer camps was great but the best part was just socializing and learning more about the kids from the Quest 10 Kids camp to the Elite college aged camp. The kids came every day with a smile (sometimes tired but with a smile) and were ready to work. They were there every day to get better, and our staff reassured them to keep working hard.  There was even a moment when the interns and campers got into some intense boot camp football games. Even Kyle (Director of Marketing) got out of his office and showed some of his football skills.

3- I could have put this group with the summer camps above but since it was an offsite camp I felt they deserved its own number. TheScrippsRanchHigh Schoolfootball team was a great coaching experience. Coach James and Matt led the workouts accordingly but I was there for three weeks coaching aside them. The most important key I learned from coaching there was how to communicate with a team of large numbers. At times the older kids would get out of hand but in the end they all trained extremely hard. As a collective group they were probably the most athletic camp so far which gave the coaches the opportunity to really push them to train harder.

2- The coaches and faculty at FQ10 was amazing. From the beginning they were helpful and welcoming. The culture there is more like working with your family rather than co-workers. All the coaches are experienced in their field so whenever I had a question they were quick to answer it. Coach Brett was extremely helpful and was always a great resource to go to. We spent more time with Coach Jeff then anyone else. We coached both Quest 10 Kids and Varsity Speed camps with Coach Jeff. I personally learned a lot from him, from how he would set up his warm up, how he designs his circuits, and the proper warm up. He mixed up the warm-ups in every camp so I was exposed to a lot of drills and fun exercises. I could write all day about everything I learned from each coach so I’ll just end it here. Thanks Coaches!

1- Finally, my friends that I came to know over the summer. There are six of us so we came up with a fitting title as the “Super Six.”  Big shout out to Big Tone, LP, Sean, Kelsey and CD! I want to thank all of them. I really learned the most from them because I would see them from 8:00 in the morning to sometimes 7:00 at night. We were our best critics and still worked really well together.  Last week we finished our summer together with a dance that Jeff asked us to do. Everyone should check it out on YouTube, I guarantee you’ll love it. This was the best summer ever and I wish the Super Six the best of Luck!  Oh and like Big Tone says “Get Big or Die Tryin.”

Best,

Adrian Vera

The Wonders Of Pilates

Ahhh, the Glorious Gluteus Medius! Such an important yet overlooked and forgotten muscle. The poor little chap is usually lost in the spotlight to its larger sibling Gluteus Maximus :(.  If we just paid this muscle a little bit more attention and gave it a little more TLC, we could not only avoid possible injury to the low back, but also to the knee, ankle and even the shoulder! We could also experience much more strength and fluidity in movement and become much more dynamic and efficient in sports and life in general. Bold statement I know, but I am standing by it.

In my opinion the Gluteus Medius is the most important muscle in the lower body.  The reason that it is so important is because it is one of the main muscles that control rotational forces throughout the hip.  The Glute’s are very important muscles that become weak, and the Gluteus Medius is probably the number one culprit. So many injuries are caused by a lack of controlled rotation and force in the hip/leg.

Why is correct rotation of the hip so important you ask? Well, if you take a look at the lower body you will find that the hip is the main part that wants to and should rotate. The lower back does not like rotation nor does the knee or ankle. In fact if you look at common knee or back injuries allot of them are caused by forced rotation of the lower back, knee or ankle. The muscle that controls that rotation is the Gluteus Medius and some of the other smaller deep hip rotators.

When athletes have a complaint about their lateral knee pain, more then likely this is caused by a tight IT Band (Iliotibial Band). If you have ever used a Foam Roller on the side of your leg then I am certain that you are more then aware of how tight and problematic the IT Band can be. Well, the IT Band is the muscle (or fascia actually) that comes to the rescue of the weak Gluteus Medius. What the IT Band is trying to do is to control the motion of the leg, which is far better and more efficiently done by the Gluteus Medius.

How do shoulder injuries have anything to do with the correct function and power of the Gluteus Medius you ask? Well, if you look at many sports that have anything to do with hitting or throwing a ball (Baseball, Tennis, Football), over 50% of the balls speed should come from the trunk, the back, hips and legs. Let me say that again OVER 50%! This means that before the shoulder gets involved in the throw or hit of the ball, the body from the shoulder girdle down should generate over 50% of the power that gives the ball its speed and force! If your Gluteus Medius is not working to do this then the result can not only be a less powerful movement (pitch, throw or hit). Make since??

If the Gluteus Medius does its job then the shoulder, knee, ankle, back and the WORLD are a much better place!

How can Pilates help?

Pilates will teach and help to create new muscle memory and patterns. Your brain holds onto incorrect muscle patterns that are developed through improper movement and or over use. It is important to teach the Gluteus Medius to get to work and to stop being so lazy. This is done first and foremost by working with its current range of motion and firing capabilities and being able to distinguish and tell when you are using other muscles incorrectly to compensate.

We have allot of fun tricks and methods in the Pilates room at Fitness Quest 10 to help you awaken that Gluteus Medius and turn it into that powerful and functional Hip Rotator that it was born to be!  Hope to see you in there soon!

-Stephanie Scarbrough
Certified Pilates Instructor & Massage Therapist

Stephanie Scarbrough was born and raised in sunny Southern California. She is a Certified Pilates Instructor and Massage Therapist.  Stephanie moved to Salt Lake City Utah after high school to attend the 1,000 hour Massage Therapy Certification Program at U.C.M.T. After graduation Stephanie moved back to California where she continued her nine year massage career mostly in Chiropractic offices focusing on Injury, Deep Tissue and Sports Massage, but has also worked in Spa’s, Private Practice and was an Instructor of Massage Therapy at Concorde Career College in San Bernardino, California.  She discovered Pilates as a form of rehabilitation for her injuries and feel in love with it. Stephanie then attended The Sheppard Method 450 hour Pilates Certification program in Los Angeles California. She is certified in Pilates Mat, Reformer, Cadillac, Wunda Chair and Latter Barrel.

Taste the Healthy Lifestyle. Real Foods For Real Kids

Are your kids “coocoo for Cocoa Puffs?”  Does there breakfast come in the form of pink moons, yellow stars, and orange clovers?  Are they receiving morning nutrition information from a rabbit?  Silly parent!  Trix are for kids!  Unfortunately now, so is obesity, heart disease, and diabetes.  Foods and drinks high in sugar are at the “heart” of the problem, no pun intended.  Unless your child is independently wealthy and has the means to drive to the store to purchase food, you are the nutritional gatekeeper.  It’s not an easy job, but it’s an important one.

The last significant societal decrease in physical activity was around the years of the proliferation of the television (the 60’s).  Since then, we have probably decreased our overall activity, but nothing considered statistically significant.  Despite no significant decrease in activity, we have seen a consistent increase in obesity.  Our bodyweight and bodyfat are regulated by the amount of energy we expend vs. how much we take in.  If we are not expending any more or less energy than we used to, we must be taking more in.  Even worse, in attempt to multiply our food supply, keep food costs down, and keep big food company profits up, there is less “food” in what we eat.  At the end of the day, we are consuming mostly flavorings, colorings, and preservatives with a little bit of wheat, corn, or potato product.  Does this sound like something that is good for us?  If this food was prepared in front of us and not behind well-protected doors at food production plants, would it still be appetizing?  Why do we eat it then?  The answer?  We are addicts that learned at a young age that this is an acceptable form of “food”.

Our “taste” for food is formed at a young age.  If high doses of sugar represent “breakfast” when you’re a kid, that’s probably what it will represent when you’re an adult.  The same goes for a high salt, high fat food representing “lunch”, “dinner”, or “snack”.  The tastes in these high sugar, salt, and fat foods aren’t even real tastes.  They are enhanced so that we will have a more significant taste experience, making us want to buy the product again.  If you grow up on this type of food and then have something homemade with whole food products, it doesn’t have the perfect uniform consistency and taste.  It doesn’t taste like “food” to you.  You eventually go to the doctor and receive your certain death sentence if you don’t change your diet.  Now you must re-train yourself as to what food actually “tastes” like.  Due to the high emotional significance related to food and taste, this becomes a daunting battle for your health, and consequently, your life.

There is absolutely nothing wrong with letting a child have a processed, sugary, fatty, salty treat every once in a while.  The most important intervention with kids however, is to have this regulated by the parent.  Kids can’t make long-term, rational decisions about their health.  Of course a sweet chemical taste is going to seem like a better choice to them. If you fill their breakfast bowl with sugar cereal, their lunchbox with processed lunch items, and their belly with fast food for dinner every day, what are you teaching them?   It’s your job as a parent to teach them that it’s OK to eat that stuff every once in a while, but it’s not actually “food”.  Food is what mom or dad prepares from a recipe and serves at the dinner table.  Try to eat “food” at meals 90% of the time.

Real food can be delicious.  Involve your kids in the process. Take them to the grocery store, especially if it’s a more “adventurous” one like Whole Foods. Let them pick out some crazy looking fruit or vegetable to try. The vivid colors and shapes of most fruits or vegetables are actually appealing to kids if they are properly exposed to them. Show them real food and get them to have an appreciation for it.  Maybe even take them to a garden or involve them in growing a small garden at home.  Spend time when they’re young showing them how to make real food.  Not only do they learn the basics of cooking, they learn that real food is created, not bought in a box.  Finally, when mom and dad complain that real food is “health food,” kids relate “health food” to “tasteless”.  Create a culture of health in the home.

In today’s busy home and work environment, taking extra time to instill better nutrition habits is a challenge.  However, it’s a challenge we must accept.  The alternative is far more inconvenient.  If we continue with our current trend of obesity, our kids that are 5 right now will inherit a trillion dollar health care expense specifically dedicated to obesity related maladies by the time they’re 25.  That’s not to mention the personal impact of poor health.

Create a “taste” for health at a young age to create a future of happy, healthy, pain free adults.

INSPIRE MILLIONS!!

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a human performance specialist, motivator and educator. A graduate from Oregon State University, Brett has directed sport camps all over the nation. While in college, amidst playing club soccer and lacrosse, Brett worked with the strength and conditioning department for 3 years. A year long resident sports performance internship at the Olympic Training Center brought Brett to San Diego. Brett’s work with the Olympic athletes, as well as local high school athletes nurtured a passion for creating excellence in individuals.

Napoleon Complex. How much is enough?

As I write this, my 1RM on the deadlift is 385 lbs (stop snickering). My 3RM on weighted pull-ups is bodyweight plus 105 lbs. I would say my pull-up numbers are respectable, the deadlift numbers, not so much. I’m hoping a couple months of Jim Wendler’s “5/3/1 training program” will help. My goal? I would like to start that deadlift number with a 4…405 sounds nice. At 170-175 pounds, pulling 405 is respectable strength in my eyes…isn’t it?

How much is enough?

I’ve felt this way for a couple months now…eyeing that “400” barrier and it got me to thinking, “how much is enough?” Do I need to lift nearly 2 ½ times my bodyweight? When I pull that 405, will I become that much faster, or jump much higher, or be much more injury proof? Maybe 385 is enough…

The importance of goals

It comes down to your goals. Everyone is unique, everyone responds a bit differently to exercise modalities, and most people have different goals and different things that motivate them. For me, I train for life. I train to stay healthy and to have the ability to take a grappling class or muay thai class without any problems. If I want to hop into a pick up soccer game or shoot some hoops, I should be able to without any troubles or be sore for the following 4 days. Like I said, different goals for different people. Different strokes for different folks. Many of my “everyday population” clients would like to lose a couple pounds; they sit at a desk during the week and need to get through their daily activities of purchasing groceries, taking care of the kids, and playing in a weekend softball league. How “strong” do they need to be to reach their goals? Another client of mine, UFC Champion Dominick Cruz, competes in a sport of weight classes. Our strength training goals are to have him injury-free, quick and as efficient as possible, and as strong as possible without packing on too much mass. If you are a strongman competitor or powerlifter, then the answer to the “how much is enough” question is dealt with differently. There is no limit here. Moving as much weight as possible is absolutely functional to your sport.

I have no words…I mean, really? My hat’s off for the determination.

Big picture

Let’s look at a typical client that is married with 2 kids and has an office job that has him seated for 8 hours per day. The heaviest things he’s lifting in a typical week are the bags of groceries, taking the trash out to the curb (he’s a good husband), and picking up his 4 year old for a hug. If his primary fitness goals are to lose 5-10 pounds, stay healthy, and run in an upcoming 5k, does he need to pull 3x his bodyweight? Because of his busy schedule and seated posture 40+ hours per week, I think our main points of focus should be on his nutritional habits and maintaining consistency with a full body strength training program. I realize that being stronger will boost metabolism, increase fat loss, enhance self-esteem, and trigger loads of other fantastic benefits…however, a healthy, 40 year old client will receive these benefits pulling 1½  or even 2x his own bodyweight from the floor.

Ironically, I recently came across a great thread exchange between two people who I admire, Bret Contreas and Rob Panariello. They touched on this very topic and brought up some great points.

Link here

http://bretcontreras.com/2011/06/strength-goals-dont-be-afraid-to-abandon-them/#comment-10821

Is this a small man’s cry? Admittedly, perhaps a little bit. At the end of the day, I realize what my “big picture” fitness goals are and I’m feeling pretty good with where I’m at. The take-away here is that your program and methods should be developed around your realistic goals. Follow this important rule and you will be fine. I will admit I’d still like to pull that 405 before the year is out. Damn ego.

About Doug
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). He is also the strength coach for Alliance MMA in Chula Vista, CA. He earned a B.S. in Exercise Science with a minor in Business Management from Westfield State University and completed some graduate work in Biomechanics at SDSU. Certifications and specialties  include the ACE Personal Trainer Certification, NSCA-CSCS Certification, TRX instructor training, EFI Gravity instructor training, LIFT Sandbag Certification, Spinning certification, FMS training, and CPR/AED instructor status. He has appeared in multiple fitness videos, manuals and magazines; produced his own 2-DVD Set on strength & conditioning for combat athletes, completed a MMA Conditioning Coach certification program, and has competed in multiple grappling tournaments.

For more information please visit www.dbstrength.com.