@LionquestFitness - strength - confidence - health


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A Morning Leg and Hip Workout

Posted on July 28, 2017 at 8:10 AM Comments comments (0)

Most of you know I prefer working out in the a.m., and rather than post on the workout section, I thought I would blog out a workout occasionally. The goals here are coordination, balance, endurance, strength, flexibility and aesthetics. No worrying about doing X number of squats or X amount of weight. The goal here is to keep the heart rate up in a circuit style of training for three circuits. The workout took 28 minutes.

FMT Leg Extension - 10, 8, and 6

FMT Leg Curl - 10, 8, and 6

Hip, Lower Back and Hamstrings self-resistance (which is also a Rudolph Young exercise) - 10, 8, and 6 

Rudolph Young Press/Squat against a stationary object - 10, 8, and 6

FMT Good Morning - 10, 8, and 6

Hanging L sit - 12-15 second holds

Jumping Jacks - 135, 135, and 135

After that:

Calf Raises - 25, 25, and 25

FMT Toe Press - 12, 12, and 12

L Sits from the arms of a chair - 12-15 second holds

The L-sits are something I haven't done in a while and wanted to bring them back. Basically it is an isometric hold where you support yourself with the legs in an L-position. In lieu of iron boots, I used 3 pound ankle weights for the FMT extensions and leg curls. The weight helps you focus, but creating tension is the goal.

This is pretty much what I have been doing for hips and thighs for the last month or so. The lower back feels good, I have good flexibility in the the hips and thighs, and my knees feel good. I have more than enough strength to hike, climb or lift heavy objects, which is what it should be about, and that exercise should ENHANCE your life style not detriment it with aches and tears.

Which Way Do You Go From Here

Posted on July 24, 2017 at 10:35 AM Comments comments (4)

In 2016 I lost my interest in training. A lot of things happened family-wise with several deaths, one very tragic. Summer that year I started getting back on track and started YouTubing about firearms, fitness, and self-defense. It is an ongoing thing. Having not been involved in firearms for many years, that has been the focus of most of my attention. But things always even out. 

I am not totally fitness consumed like I was for many years. I laugh when I think about the thousands of pushups, knee bends and situps I've done in the last ten years. I could say the same about martial arts training or weight training I have done during the decades. Training like an athlete has some benefits, but the bottom line is, when you are in your fifties, it is a wasted effort. Energy becomes more precious and you need to be concerned about long term health and productivity. No one cares about how much weight you can push or how many pushups you can do. If it is not for your own betterment or personal satisfaction, it is a wasted effort.

I've always been a fan of the Charles Atlas course. 'Ive come not to always agree with the exercise advice, but overall, it is an excellent way for the ordinary person to look and feel better within the context of working a job and raising family. Will it build a bodybuilder physique? No. Will it allow you to lift heavy weights? No. But it will enhance your overall life and strength for day to day tasks.

So I want to take off from that base. How can that course be enhanced and solidified beyond doing pushups to perpetuity? Along with that what about basic self-defense via simple movements trained repetitively. Can you say John McSweeney? How can self-defense for the average person be enhanced beyond the basics McSweeney taught?

Last but not least - firearms. A lot of people are antithetical to firearms. But, it is a part of American culture and life. Educating yourself about firearms, firearms use, laws, and self-defense strategies goes a long way towards creating a safe and respectful culture. It is also very empowering for the weak, the infirmed, the elderly and women.

It is all about being prepared. Being prepared for the unexpected, and taking your body's health and fitness one step at a time. But, that is not the only thing here at this site. I'm a Christian with fundamental beliefs in God and the sacrifice of his son Jesus Christ for our sins. A lot of people are uncomfortable with that. That's O.K. I'm still going to speak it. I am not going to try to proselytize or argue my faith, but I will tell you where I stand.

Historically we are heading for some very intersting and exciting times of great social upheaval worldwide. It pays to prepare mind, body and spirit, and to try to live at peace with all men, as much as possible. So I encourage you to prepare and to not waste precious time that you could be bettering yourself, mentally, physically and spiritually.

Gun Control - Wherefore Art Thou?

Posted on July 2, 2017 at 7:50 AM Comments comments (8)

As a young man, and even into my first few years into law enforcement I was a flaming liberal and an advocate of gun control. It was a little hypocritical on my part since I had access to firearms because of being in law enforcement. Over the years my opinion has changed to one of indifference to a strong belief in the 2nd Amendment of the Constitution.

One of the things I have noticed over the years, and even in my liberal days, is that statistics can be manipulated to side with any end of an argument. So take this article as you will.

This is also an interesting site to compare statistics on homicides around the world.

The reason I bring this is that media and the socialist anti-gun interest in this country tend to portray America as a shooting gallery with criminals, police and ordinary citizens slaughtering people, which is not the case. There are an estimated 300 million guns in America with 30 to 40 percent of Americans owning guns or having access in a home to guns. That is over 96 million people. You'd think we'd have much a higher murder rate than we actually do. 

Statistically what you find is that the most murders are committed in densely populated urban areas in states where there are strict gun control laws. The fallacy of the gun control argument is that a tool or implement is responsible for murder and crime, so take it away, and you won't have murder and crime. This takes away the responsibility off human decision making and criminality and blames it on the tool. It also plays into a political "control" agenda where ordinary citizens have to depend on government for protection. Of course politicians and wealthy elites have access to firearms and or bodyguards behind their gated communities, but that is never mentioned. 

The Cowboy Codes

Posted on June 17, 2017 at 7:55 AM Comments comments (0)

We all need ideals to aspire to. It brings out our better selves. Our heroes are human beings, just like us, with all the shortcomings and flaws, but they represent what we could be, to be better people. Let's take a look back to those TV cowboy heroes of yesteryear.

Strange Times and Being Prepared

Posted on June 14, 2017 at 11:15 PM Comments comments (7)

The shooting at the Virginia ballfield should be a wake-up call. We are living in perilous times. Statistically, attacks are still rare, but agenda driven violence is definitely coming to this country. It is well documented, but there are currently 24 ISIS training camps in the United States. One is in Orangeburg SC.

The standard political knee jerk to violence is more gun-control and more police. But as we've seen in Europe, and here as well, it doesn't take a firearm to kill large numbers of people. Bombs, trucks, and knives have certainly created a death toll. The police can't be every where. The intervention of the Capitol Police today had more to do with being there on scene as a protection squad for Congressman Steven Scalise.

It comes down to this - you have to be prepared for any eventuality. We don't live in a sane, stable world anymore. Violence can reach out and touch you wherever you are at. Recently we had a high profile abduction where a man lured a girl from Canada here on the promise of a modeling job. It was only last Spring that we had a school shooting that claimed a child's life in a neighboring county. It can happen wherever you are at.

Be aware of your surroundings at all times. If something at the back of your mind nags you about something not being right - listen to your instincts. Don't make excuses for people. If you are picking up a bad vibe off of someone - don't smile and be polite. Be rude and assertive. Always think escape. Where are entrances and exits? Is your phone on you at all times? Do you keep your motor vehicle fueled? Do you keep an extra set of car keys on you? Do you have relatives or friends in another location you can go to in case of an emergency? The list goes on and on. Plan, Prepare, and have a healthy dose of Skepticism and Suspicion when it comes to dealing with people you don't know or don't know well.

Greg Newton

Bobby Sox and a M1 Carbine

Posted on June 10, 2017 at 4:30 PM Comments comments (0)

This is one I've been wanting to write about for some time. My maternal grandfather came through the Great Depression and worked in a textile mill. By the end of his life he had worked his way up to being an Overseer over a department. As I related in a post, he worked, went to church and spent time with his family, especially his grandchildren. He loved taking each set of grandkids to the mountains in North Carolina and family reunions were always a treat for the cousins to get together and play.

Grandpa stood about six feet, had jet black hair, dark skin, piercing brown eyes and always had a slight smile at the corner of his mouth. By the time WWII came along, Grandpa had six children and being in a critical industry, textiles, he was exempted from the draft.  However, his brother Harold went into the Merchant Marines. I've seen one picture of Harold, a handsome young man, in a type of button down naval uniform from that era.  Harold was killed at Normandy Beach bringing troops in for the invasion.

Grandpa very rarely talked about his brother, but he did have an M1 Carbine that had belonged to him. Where did Harold get it - I do not know, but I do know some veterans of that war brought home their rifles and 1911 pistols as souvenirs, as well as many Japanese and German armaments. I know that my stepdad's father had a Japanese rifle and a Nambu pistol from when he served in the Pacific. I've known other veterans from that era who also brought back armaments from that war.

So let's talk about that M1 Carbine. It was the only tie my grandfather had to his brother. It sat in the back of his closet and was always loaded. You also have to remember this was a different time in America.  Hunting was more of a pasttime, and in rural areas it was very common to see pickup trucks with shotguns and rifles racked in the back and going down the road. I know my Dad kept a rack on the wall with his sem-'automatic shotgun and his hunting rifle. So did my paternal grandfather. Yet, as children, we might have played army and cowboys and indians all day, but we would never have touched a real firearm without an adult's supervision. It was how we were raised back then.

As an adult I served as a police officer for many years. After I became a school teacher, I put away my firearms and didn't see them as a need. An event last year, changed my mind, got me back into gun ownership and caused me to become a staunch proponent of the 2nd Amendment.  Since then I have thought many a time about that M1 Carbine and why my Grandfather kept it there in the closet.  Was it to remind him of his brother? Was it for home protection? Was it a combination of both? Had he ever even shot it? I wish I could ask him now.

I do know this though. My mother got in trouble at school as a teenager because she wore bobby sox to school instead of hose. She was enrolled in a private Christian high school affiliated with a Christian college. The president of the college, the Dean of students and her teacher (all men) came to speak with my grandfather about her smart alecky behavior and not conforming to the dress code. My grandfather let them in, listened to what they had to say, and then said this, "My brother died at Normandy to save this country from fascism and dictators. This is fascism, and you are not going to tell me how to raise my daughter. So you leave my house."  And they did. 

According to my mom, she was hiding behind the door watching, thinking "That's My Daddy." That is until they left and my grandfather called her into the room with a stern "JUDY Come Here." He then proceeded to give her the switching of her life. My mom still laughs about it today, albeit I am sure it wasn't so funny then. 

Granpa's M1 Carbine - where is it at today? Physically, my Uncle Wayne has it and I have not seen it in decades, but the memory of that rifle sitting in a corner still lingers in the back alleys of my mind.

Armed and Feminine

Posted on April 15, 2017 at 7:15 PM Comments comments (0)

The weakest and most vulnerable among us need the empowerment of being able to protect themselves. Everyone can't or won't have the dedication to become physically fit. It is not in their nature or in their capabilities. Neither is it the nature of some to venture into the competitive world of self-defense. Grandma at 76 doesn't have the capacity to roll on the mats doing armbars. And let us be realistic. Those of us who are physically fit won't be that way forever. Our bodies wind down no matter how hard we exercise or how strict we diet or what supplements and PED's we take.  We need to be able to defend ourselves.

This is a Youtube channel I follow - Armed and Feminine with Kelly Ann Pidgeon that caters to women. Her last video really inspired me, because the very people who need self-defense training the most, and one of these ladies was elderly and in a wheelchair, are out on the pistol range practicing with their self-defense weapons.

Here is the site if you are so inclined to look. However, don't expect bubble butted and giggly girls in bikinis shooting AR's and being filmed by pervs. This is about real women looking for an edge and empowerment. This is another reason I am a proponent of America's 2nd Amendment. The ability to protect yourself from violence gives freedom to the weak.

Who put the Lion into Lionquest?

Posted on April 11, 2017 at 10:00 PM Comments comments (1)

The simple answer is the Lion of Judah - also know as Jesus Christ. I don't share my faith enough. Too many people, and this has been engrained in us culturally, believe in a weak, milksop Jesus. In the Bible Jesus is described as the Lion of Judah, and there is nothing weak about a full grown lion. The Bible also says that Jesus spoke with authority - unlike the religious leaders of his day.

The point is - I am bought and paid for with the sacrifice Jesus made on the cross. That doesn't make me perfect. None of us ever will be or can be, but we are covered by his blood. This old world is under a curse. We have a body of flesh and we have a soulish mind. It is our spirit that is eternal. When we accept Jesus as Lord and Savior, our spirit is born again through the Holy Spirit of God. The Holy Spirit of God is our comforter, our encourager and our teacher. Our flesh and our mind still bound by this world wants to sin. It is through the power of the Holy Spirit and growth in the Holy Spirit that makes us different people. Even the Apostle Paul claimed to not yet arrive. Despite our imperfections, we are still covered by the blood.

This World is counting down. When I do not know, but everyday is another day closer. Even the natural world groans under the weight of sin with earthquakes, tidal waves, hurricanes, and storms. One day Jesus will return and the Bible says he will not only make things right, but he will rule with a rod of iron. The Bible is built on promises of a savior and his return. We can claim those promises or reject them. Me personally? I want to quest after God.

His Eye is On the Sparrow...

Posted on March 19, 2017 at 9:15 AM Comments comments (4)

Sunday Morning Shout Out no. 3 - The song says it all. Hey, we all need encouragement. We all need strength. My strength is in Jesus.

Sunday Morning Shout Out no. 2 - Where is Your Hope?

Posted on March 5, 2017 at 9:50 AM Comments comments (3)

IWhere is your hope? Is it in yourself? Are you self-made and self-actualized? LOL - the only thing good I can think about self is that it stinks! Seriously, how do people into theirselves act? Pompous, conceited, self-serving and self-absorbed. Of course we are all guilty of that at one time or another, but I think you get my drift.

So what about a guru? Will an enlightened teacher of the way help you along life's journeys? Hey, we are all human beings with a mixed bag of genetics that along with environment  and experience help shape our traits, personalities, and outlooks. Jesus called it the blind leading the blind. No one person has a handle on everything, and too often gurus become manipulators and abusers of those who follow them. Even the best intentioned let us down by their all too human frailities. 

So what is the answer? Well, I can tell you where my hope comes in troubled times. Here is an old song by the Cathedrals that I like to listen to when times are tough.


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