A good friend and mentor of mine, Wayne Cotton, always tells me how important it is to prioritize your "mellow yellow" time, to restore your energy, renew your spirit, and get refreshed.

So what are you doing to restore your batteries and re-energize yourself? Many of us are busier then ever. We are feeling tension and stress, while constantly searching for more "balance" in our lives. I encourage you to read this month's feature article titled "Would You Like Fries With That?" to learn just how you can take CONTROL of your life and feel great everyday.

Todd Durkin, MA, CSCS, NCTMB

FEATURED ARTICLE: "WOULD YOU LIKE FRIED WITH THAT?"
By Todd Durkin
The other day I was talking with a young woman who was distressed about her life. She complained that everything was tough, "I have no time to exercise, I have two kids, I work ten to twelve hours a day, my husband was just laid off, the economy is stressing me out and I am running around like a chicken without a head." I listened to her vent for two minutes and finally said, "WHAT are you going to do about it, and WHEN are you going to do it?"

EVERYONE is busy - stress is everywhere. We are craving control, but don't know how to regain it. We are seeking inner peace, but struggle to remember when we last had it. So, if you want to learn what it takes to renew your energy, revitalize your spirit, and recapture balance in your life, I have a few techniques that can help you. First, I have to ask, "Would you like fries with that?"

• Get up 20 minutes earlier. That's right - get your tail up and out of bed to begin your day with a workout! Get your heart rate up for at least 10 minutes out of a 20-minute routine. You can do bodyweight squats, lunges, pushups, sit-ups, jump rope, bench dips, burpees, etc. Add some 30-60 second jog/run intervals and you are well on your way to a great day. Sure, 30+ minutes would be even better, but 20 minutes will help you to FEEL GOOD TODAY. Get your tail up and out of bed and enjoy the peace and serenity of a magical morning.
• Deliberately pursue pleasure. Award-winning author, Christiane Northrup, M.D., speaks and writes about choosing activities EVERYDAY that create pleasure. This could mean walking on the beach, reading a good book, taking a hot bath, sitting in a Jacuzzi, taking dance breaks, getting a massage or connecting with a friend. Northrup explains how Nitric Oxide, the "chi" or life-force of the body that we all so desperately need, is released when you are doing things you enjoy. Most of us don't have enough fun; we need to seek out, prioritize and deliberately pursue daily activities that we enjoy. Whether you do them spontaneously or put them in your calendar, make sure you do them. They don't have to take a ton of time and they don't have to cost a lot of money. Pick things that put a smile on your face and give you that euphoric feeling like you are actually "LIVING." One of my favorites is the indulgence of a short nap on the weekends, where I awake feeling refreshed and renewed. Take a page from Dr. Northrup's "playbook" and take a nap, spend time with your children, call a friend who makes you laugh or blast a great aria while you do the dishes - TODAY.
• Choose your time wisely. Your time is extremely valuable and how you spend it ultimately affects your energy, your mood and your state of mind. Say "NO" to time wasters (i.e., surfing the Internet, running to the mall, staring at the TV, etc.), and say, "YES" to the things you DO want (more family time, exercise, healthful eating, relaxation, pleasure, etc.). I always ask myself, "What is the best use of my time right NOW?" Answer the question honestly and honor the answer. You'll begin to feel the FREEDOM of choice and deliberate action, in other words - CONTROL.
• Get a Dog. Yes, that's right, I said get a dog. Why is it that when you have a dog, you make the time to go out for two walks a day? For years this continues, and then the day comes when you no longer have a dog, and you suddenly have "no time" to go outside for a walk. What does this say about your priorities? Does your dog's happiness come before your health? I love my dog, but I love my health more. We live in a society with high rates of heart disease, stroke and Type II Diabetes. Get outside and take a walk! Start treating your body like you do Rover's and watch how much better you feel.
• Find even more accountability. You may need additional strategies (beyond a dog) to help you with the most important ingredient to improved lifestyle - EXERCISE. Increased accountability for your exercise regime could come from a friend, a personal trainer, a life-coach, a group-exercise class or your partners in small-group personal training. As a personal trainer who works with many clients in a class setting and other small group sessions, I have seen how peers play an important role in creating accountability. They expect you to be present and they cheer you on when you work hard. They also inquire about your absences and expect a darn good reason why you didn't make it when they did! Continue to try new classes, get outside your comfort zone, and discover what works for you. When you find a friend, coach, or trainer who keeps you on track with your physical conditioning, including your nutrition, supplementation, and rest/recovery, your mindset and overall quality of life dramatically improve.

ANNOUNCEMENTS
NEW TD FUNCTIONAL FITNESS CLASS
Tuesdays 12:30pm @ FQ10 San Diego, CA
We have added a high-energy, fat-burning, calorie crushing workout to our class schedule every Tuesday in March from 12:30 to 1:30 PM. This "Total Development" interval style workout is appropriate for all levels. If you are looking to get a great workout at lunch time, this is the class for you!
To see a 3 minute highlight tape of our TD Functional Fitness classes, please ClICK HERE!


DOES YOUR CHILD NEED TO GET STRONGER, FASTER, AND MORE EXPLOSIVE?
Varsity Speed Academy offers youngsters from 10-15 years old an unmatched opportunity to learn age-appropriate exercises and movements to help improve strength, speed, conditioning, and coordination in addition to building confidence, self-esteem, and character. Nowhere else will you find a more affordable, world class coaching and training program for youth.
CLICK HERE for more information.

"MISS FIT" WOMEN'S BOOT CAMP
Spring into Fitness! - March 16-April 10th
Get your fitness back on track in our next program starting March 16th! This 4-week commitment is going to challenge your physical endurance, advance your fitness level and teach you valuable education! If you want a fun, challenging workout in the mornings, join the several women that are addicted to this great program already. Together, We Can Do It!
CLICK HERE to watch video footage of Miss Fit Boot Camp


UPCOMING EVENTS

Todd Durkin's 3 Day Mentorship

 

THE DATE HAS CHANGED!

Due to scheduling conflicts, Todd Durkin has changed the date of his next 3 Day Mentorship to August 21-23rd.

 

Mark Your Calendar: August 21-23, 2009!!!

 

 

 

If you would like to:

 

• Create, grow, and master your personal training or fitness business?
• Learn the "behind the scenes" operations of the highly successful fitness performance studio, Fitness Quest 10?
• Learn, observe, and personally experience "world-class" training sessions by Todd Durkin and his team of experts?
• Receive over 10 hours of coaching personally from Todd Durkin on all aspects of business?
• Discover new methods to drive revenues, create passive revenue, and start improving profitability?
• Surround yourself with other successful entrepreneurs who are also forward-thinking, positive, and ready to catapult results in their business?
• Have a mentor that can help you accelerate your results?

Come join us for our Three Day Mentorship Program at Fitness Quest 10 in San Diego, CA. This program is packed with information on how you can grow your business to record levels. For more information and to apply, please VISIT OUR SITE HERE!

This program is open to all trainers. You do not need to be part of the Mastermind Group to attend. You do need to apply and must be accepted into the program. Apply today to ensure that you can be one of the lucky ones that experience this special bi-annual event.


TD RECOMMENDS

50% OFF the Fitness Jeanie Five Day Detox

 

If you're feeling tired, stressed or overwhelmed, it is a great time to cleanse your body, mind and spirit. Every day we ingest thousands of toxins in the air we breathe, water we drink and foods we eat. Plus, the negative news can add emotional toxins. In just five days, The Fitness Jeanie detox provides benefits for your body (flatter stomach, release 4-10 pounds); mind (clarity and focus); and spirit (happiness and peace of mind).
By investing in your health TODAY, you receive 50% off. for more information.

 

The Fitness Jeanie is offering a rare opportunity to do this program live with her if you sign up today. This will ensure you achieve results, even if you've never done a detox before. CLICK HERE

 

 

"Total Performance Volleyball Strength & Conditioning" DVD
by Ryan Rogers

Are you a volleyball player or coach looking to take your game to the next level?

Total Performance Volleyball Strength and Conditioning is a total training package for the volleyball player. It combines a warm-up, joint integrity and core work, plyometrics, strength work, and recovery and flexibility work in one package. Each DVD contains two complete workouts and a 9-week plan that shows you how to enhance your strength and power for on-the-court performance.

Ryan Rogers, MS, CSCS, USWF I, has used his extensive background working with collegiate and high school volleyball players to design a complete training package for the volleyball athlete. For more information about this DVD, he can be reached at: This e-mail address is being protected from spam bots, you need JavaScript enabled to view it .

 

 

2 Brand NEW TRX DVDs!

 

1. TRX Train Like the Pros DVD & Guide
Pros know: it takes the right moves to take your game-or your fitness level-to truly superior heights. Now, elite professional athletics consultant, Todd Durkin, is here to share them. CLICK HERE to purchase.

 

2. TRX Team Sports DVD & Guide
Ready to train with professional coaches? Suit up for a tough and exhilarating DVD workout featuring elite strength and speed-training consultant to the NFL, MLB, and NCAA, Todd Durkin. CLICK HERE to purchase.


ATHLETE CORNER: "TOO FAT TO GET FIT?"
By Brett Klika
It isn't pretty, but it's a reality. Our youth are getting fatter and unhealthier by the day. Physical Education classes are either gone, or absolutely minimized in our educational curriculum. The classes that are still intact are ill-suited for the new generation. As trainers working with youth, many of us do a poor job of adapting our programs to these kids' needs. This oversight decreases the amount of impact we are able to have on these youngsters, both short term and long term. This article will discuss some common issues when working with overweight youth, and how to modify programs so that their needs are more appropriately met. CLICK HERE to read Coach Klika's article.


OPTIMAL NUTRITION

Lose Weight with FAST FOOD

Optimal Nutrition 91 Bar & Smoothies: The New Fast Food

 

HOT! for 2009 VS ...So 2 Years Ago

91 Bar & Smoothie Kit VS In & Out Burger

Delivery Service VS Drive Thru

Vitamins/Minerals/Protein VS Fat/Grease/Salt

Easy to Eat VS Messy...good luck in your car!

Enhances Health VS Enhances Bloat

Guilt-Free Fast Food VS Guilty...and a little shameful too

 

CLICK HERE to order your Optimal Nutrition TODAY!

 

Optimal Nutrition is a custom, organic meal delivery service dedicated to creating and promoting healthy eating through gourmet meal plans that are delivered to your door. Our meals and bars are freshly prepared using the best ingredients and your portions are tailored to meet your health and weight management goals.

CLICK HERE to learn how to make a Peanut Butter Banana Chocolate Smoothie!

GUEST ARTICLE: "NEED VS. WANT"
By Ryan Burgess
As we grow, it's human nature to avoid things that cause us discomfort, and instead seek out things that we find pleasurable. Part of this is biological: we are literally hard-wired so that once something has caused pain, the brain will help steer us away from that particular cause in the future. A large part of it, though, is behavior-related, driven by what are now societal norms. You don't need an in-depth study to tell you that we are currently living in the "Age of Comfort". From the cars we drive, to the way we design our living space, to the food we eat, and even to the way we now seek and gather information, everything in our lives is about convenience. Instant gratification, it appears, isn't even fast enough anymore.
CLICK HERE to see how this relates to your health and well-being...


SERENITY TUNE UP: SPRING CLEANING
By Marilou Ramos
Is it just me or are you noticing that there seems to be an epidemic of stress all around you? Wanting to juggle life's responsibilities of work, family and friends and also get the exercise we need, eat well and then get enough sleep so we can do it all again the next day. This amazing game we call life requires time and energy that can feel overwhelming..........STRESS! This daily grind of stress can completely deplete us and also shows up as frustration, anger and depression. What we don't need is more to do so here are 3 easy solutions to allow that stress to dissolve.......spring cleaning our minds and hearts to live in a healthier, vibrant body!

1st Easy Solution: STOP - BREATHE - FEEL
Stress spreads through our systems just as rapidly as a wildfire can so this method is just like stop, drop and roll! Stop the intensity by pushing away from your desk, closing your eyes, slowing your breath with one of your hands on your heart and the other hand on your stomach. Begin to breathe more deeply, pacing your breath to at least the count of 4 on the inhale and 8 (double your count) on your exhale. You may need to begin inhaling for 2 counts and exhaling for 4 counts and work your way up to the 4-8 breath. Your slowly paced breath will immediately put out "the fire" so you can feel your shoulders relaxing with every exhale and your mind and heart clearing and restoring on each inhale. This calmer state of being will let you get your work done much more efficiently anywhere, any time.

2nd Easy Solution: STOP WORRYING - EMPOWER INSTEAD
Actually unbelievable how many of us are carrying around what I call "the worry bug." The world seems to be full of "reasons" to worry about our future and our health for many reasons so that worry bug is extremely infectious. Worry can spread through our systems and weigh us down just like stress. Let's take a look at what worry actually is.....not wanting something bad to happen so we over think it. It's absolutely junk food for our mind and soul and needs to be cleaned out!

Let's stop this infestation from eating us alive! So rather than projecting the unwanted, let's refocus on what we DO want. How easy is that? Instead of dwelling on what we don't want to happen, we overcome it with thoughts of what we do want and then take action. Just think of someone in your life who you may have worried about. Then visualize the situation clearing up. Imagine the best outcome possible and empower this situation instead. Continue this process for all those nagging worries to cleanse that worry bug out of your mind and heart!

3rd Easy Solution: STOP NEGATIVITY - GO WITH THE FLOW
Stuff happens, appliances break, toilets overflow, traffic jams, etc. etc. What good does it do to react negatively? Just like 2 wrongs can't make a right, no good can come from reacting negatively to the stuff of life. So let's acknowledge that life is filled with events, situations and people that may push our buttons. Once we accept that as a given, we can stop resisting the currents of life and turn our boat around and Go With the Flow of life. It's much more pleasant to accept situations and adjust accordingly with compassion and grace than to resist them. Physically, mentally and emotionally we feel more at ease when we're moving with the flow rather than bucking the currents. Catch yourself in impatience, frustration, wishing things were different, etc. and go back to Stop-Breathe-Feel.

These three solutions are so very obvious yet reframing our thoughts, words and actions may take time. Be patient with yourself and get started.......Spring Cleaning solutions work every time!