MESSAGE FROM TODD
Ahhh-what a vacation will do.  I just returned from the Jersey Shore where my wife, 2 kids and I spent a wonderful time seeing family, friends, and just relaxing.  We went to theme parks, the boardwalk, water slides, the beach, and ate Jersey subs and pizza just about every day.  I must say that I worked out about every day also to counter-balance all the great Italian food I was eating. 

It is amazing what some "Mellow-Yellow" time will do for your energy.  I was in desperate need of some "down time" and I got it.  I had an extremely busy 6 months with my athletes and our expansion.  Having the opportunity to refresh and recharge the batteries was great.  I highly encourage those of you that "Need a Break" to take it.  I haven't talked to too many people that regret taking a vacation and you typically come back to your work much more focused, passionate, and energized.

As summer winds down, I encourage you to nurture your well-being.  If you are drained from a busy summer of running around and working, I encourage you to take time to refresh your spirits and energy.   It feels so GREAT to be back with my physical, mental, and emotional energy charged up.  Coupled with football season about to begin, I am just loving life!

Peace & Health, 
Todd Durkin

FEATURED ARTICLE: VISION QUEST
By Todd Durkin

“Vision without action is a daydream; action without vision is a nightmare”

What is your vision in life?  What kind of lifestyle do you want to live?  What do you want to accomplish in your lifetime?  What is the legacy that you want to leave?  When determining your purpose and vision in life, I often find people confused about their purpose and their vision.  The purpose of this article is going to help you crystallize your vision so that you can live a more fulfilled life because you are on the right path and fulfilling your life’s mission and purpose.

What is your purpose in life?     

Sit down and ask yourself that question.  Some examples could be:
-“Make a difference in people’s life by providing them with excellent service in personal training, massage therapy, or whatever your occupation”

-“To give back to society by volunteering your time to the underprivileged kids 5 hours per week”

-“Fulfill God’s mission to use me in whatever way He deems necessary”

-“To take my strengths and maximize my potential  in my chosen career”
 
Once you have answered this question, it is then possible to determine your vision.  Your vision fuels your passion, courage, drive, and determination to get up every morning and get excited about living your purpose.  It helps fulfill your existence and allows you to continue challenging yourself.   It is time to determine your PURPOSE & VISION and make sure you are on the right track to realize it.  Take action to crystallize your purpose and vision.

ACTION STEP:  Please write down the answers to the following questions in a special notebook.  Carve out 30 minutes in a quiet area where you will not get distracted.  Please complete these questions within the next 30 days. 
1.      What is your purpose in life?  If you are not sure, meditate, pray, and think about it everyday.  Over the course of the next few weeks, determine the purpose of your existence.

2.      What is your passion in life?

3.      What are your strengths?

4.      If you knew you couldn’t fail in life, what would you choose to do?

5.      What is your vision of where you want to end up in 25 years?

I encourage you to take ACTION on these questions.  When you determine your mission & vision, your life’s mission crystallizes and allows you to focus more on what you really want in life and allows you to eliminate what you don’t want.  It’s OK if you say “I don’t know”.  Take time everyday to answer even just one of these questions.  The more time you invest in these exercises over the next 30 days, the quality of your life will improve.  By understanding your purpose and vision, you will have more focus, clarity, passion, and energy.

Until next time:
-Work with conviction
-Give with heart
-Live with passion!

Todd Durkin is a 2 Time Personal Trainer of the Year and Founder of Fitness Quest 10 & Todd Durkin Enterprises in San Diego, CA. He trains people from all walks of life, but is best known for the work he does with over 25 NFL Superstars. He trains the likes of LaDainian Tomlinson, Drew Brees, Carson Palmer, Reggie Bush, Alex Smith, and Donnie Edwards amongst others. His expert staff of 30 trainers, coaches, and massage therapist/bodyworkers perform over 400 weekly sessions and help educate, motivate, and inspire the world to greater levels of health & fitness. Todd has 17 DVD's on fitness & sports performance and has been featured in many national magazines and media outlets. His ezine newsletter "TD Times" is his way of connecting clients, trainers, coaches, colleagues, and friends from all over the world. He can best be reached through at FitnessQuest10.com, ToddDurkin.com, or by directly e-mailing him at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

GUEST ARTICLE: INJURY PREVENTION IN SPORT
By Mark Digesti, Fitness Quest 10 Strength Coach
 Whether it be the youth, high school, collegiate, professional or recreational athlete, most individuals that devote two to four times per week to training undoubtedly want to lower their chances of sporting injury.  Injuries negatively affect individual goals due to decreased performance, strength and fitness.  The net result is increased recovery time, which can diminish the amount of total time an athlete can spend training for and competing in athletic activities.  This not only takes a psychological toll on an athlete; it can lead to long-term health problems that affect the way they live out their daily life for years to come.

Sport scientists suggest that common athletic injuries could be reduced by 25% if the athlete would take the appropriate measures to prevent them from ever occurring.  According to the Center for Disease Control and Prevention (CDC):

-Nationally, over 775,000 children under the age of 15 are treated in hospital emergency departments for sports related injuries each year
-About 80 percent of these injuries are from football, basketball, baseball, or soccer.
-Most sports related injuries in children- about two-thirds- are sprains and strains.  Only 5% of sports injuries in children involve broken bones.
 
As an athlete yourself or the parent of an athlete, now comes the important question: "How do I best go about limiting the chance of injury?"

Education
The most important tool each and every training session can provide an athlete is education. Education is a powerful tool, but not every athlete can be educated in the same manner.  Evaluating an athlete’s strengths and weaknesses during sport-specific movements is essential to teaching proper mechanics because proper mechanics (1) enables proper motor development for future drills and movements and (2) decreases injury through overuse.

Strength in 3 Dimensions
Through my years of experience working with and training athletes, I have learned how to evaluate the body in a 3-dimensional format.  Doing so allows me to assess the body from the shoulders, core and hips.   This is a center point from which we move and if these three areas are not correctly aligned, then it impedes an athlete’s ability to transfer energy during a cut on the field or going for a rebound on the court.   Moreover, and just as important, an athlete lacking strength in these areas increases his or her chances of injury in the lower back, knee, hip, shoulder, and neck.

Shoulder stability is very important not just for athletes competing in throwing activities, but for everyone competing in life.   The shoulder is made up of the humerous, scapula and clavicle, which collectively is referred to as the “shoulder girdle.”  Every athlete comes into an assessment with different imbalances, but there are a high percentage of athletes and general population clients that tend to be weak in the upper back.  These individuals tend to have their chest and shoulders rolled and “slumped” forward.  This causes their rotator cuff region to weaken and increases the risk of injury in the future.   By learning how to bring their shoulders back and down, athletes can strengthen their upper back for injury prevention and proper posture.

Core stability is a major factor in the 3-Dimensional strength concept.  The core consists of the rectus abdominis, transverse abdominis, internal and external obliques, latisimus dorsi, erector spinae, and many smaller muscles that stabilize our bodies and keep our posture erect.  A weak core often contributes to back pain, which could lead to chronic back problems.

Hips can be a major cause of injury due to tightness and the lack of stability throughout the hip region.  The cause of many hip injuries is our body’s inability to recruit the proper muscles from the pelvic region to support the movement placed upon the hips.

Prehabilitation 
Prehabilitation (“prehab”) is an area we do not stress enough of in sports.  Unfortunatly, many athlete know all too well about post-injury and post-operation rehabilitation.  However, “prehab” emphasizes strengthening the smaller, supporting muscle groups of the larger muscle groups before an injury may occur.   Prehab exercises strengthen the shoulders, core and hips.  Strengthening these areas will not just prevent injury and prolong your season, but it will improve posture, which will allow you to move more efficiently in your sport.

During time away from training, athletes are usually in the classroom or behind the computer typing papers.  During this activity, the athlete places great stress upon the lower back due to flexing of the lower back (hunching over).  This causes the hips to become static and less mobile.  Prehab exercises work both the core and the hips to allow each of them to become more stable and mobile resulting in proper pelvis alignment.  In a sound Prehab regimen, you will also strengthen the supporting muscles in your upper back.  This approach will improve your posture and allow the shoulder joint to move freely as it was made to do.

According to Mark Verstegen’s Core Performance, the preemptive protection of your shoulders, lower back, and hips ultimately improves your life:  About 65 percent of injuries, both athletic and lifestyle related, come from the repetitive use of joints that are rendered dysfunctional by muscular imbalance (i.e. overuse).

By educating one’s self, training the body in all 3 dimensions, and incorporating Prehab into daily training sessions, an individual can deter injury and stay healthy and consistent day in and day out.  But most importantly, following this path will place an individual in a position to excel and surpass the competition.

INTERVIEW WITH TODD DURKIN: PAIN FREE
This is an interview with Todd Durkin, MA, CSCS, NCTMB, and owner of Fitness Quest 10.  His clinic in San Diego focuses on pain management, corrective exercise, therapeutic massage and bodywork, and performance enhancement.  Todd is a national presenter and is someone who once dealt with a debilitating, career-ending back injury from playing football.  In addition to running Fitness Quest 10 in San Diego, he presents workshops on various health, wellness, and fitness topics to corporations, conferences, and meetings worldwide.  Here are some questions recently posed to Todd…

What is your experience with chronic pain? 
I suffered a serious back injury while playing professional football that ended my career.  I was bed-ridden for 30 days, was on Vicadin and anti-inflammatories for nine months and faced the option of surgery.  The diagnosis was spinal stenosis, 3 herniated discs, and degenerative disc disease.  Besides a lot of pain and fear, I was left with many questions to ponder about my future.  My football career was over and I needed to make decisions on my next phase in life.  It lead me on a journey that has been quite fulfilling.

Did you have surgery? 
No.  My philosophy was to explore all my options before “going under the knife.”  The statistics on back surgery aren’t great and I wasn’t completely comfortable with having my spine operated on.  I talked with several doctors about my options and most of them agreed I would need surgery.  I decided to try all alternatives before getting surgery.

What options did you try?
Traditional physical therapy, medications, osteopathy, acupuncture, massage therapy, chiropractic care, and energy work.  I believe all of them helped me but I still couldn’t get out of pain and could not get off my medications.  That was probably the scariest part.

What allowed you to finally get pain-free and off your medication? 
It actually was quite evident when it happened.  After much research and talking with many experts around the country in pain, I began receiving a type of work called Zen Bodytherapy.  This type of work combines Rolfing, Feldenkrais, and energy work.  This work is a series of 10 sessions that specifically addresses the fascial system of the entire body.  It was after session 4 that I began an obvious detoxification of my body.  I had diarrhea and vomited for almost 3 weeks.  It had a very metallic taste and it was obvious to me what was happening.  After session 6, my detoxification was complete and I was off painkillers.  I went through the 10 sessions over five years ago, and since then haven’t taken any medications, and have been pain-free.

What is fascia?
Fascia is the critical system to address when you are dealing with someone in chronic pain and, unfortunately, it’s the one system that is not often touched.  Fascia is a specialized system in the body (connective tissue) which plays an important role in the support of our bodies.  Fascia is a very dense connective tissue which envelops every muscle, bone, nerve, artery, and vein as well as all of our internal organs including the heart, lungs, brain, and spinal cord.  It is an intricate, 3-D web that supports your organs and joints from head to toe and acts as a shock absorber to the body.  The fascial system is actually one structure that exists from head to toe without interruption.   Fascia’s 3 Layers:
      1.  The first layer contains fat, nerve endings, and blood vessels.
      2.  The second layer is a potential space which can become enlarged with swelling,
           suggesting the fascia can be disrupted by injury.
      3.  The third layer is deep and wraps around the organs of the body.  The fibers of
           fascia run in various directions which allow accommodation to changes in muscle
           bulk and stretching.  Fascia shrinks when it is inflamed and is slow to heal because
           of poor blood supply.  It also is a focus of pain because of its rich nerve supply.

Characteristics of Fascia: 
Fascia is said to have a tensile strength of up to 2000 pounds per square inch.  In its natural state, fascia is elastic, pliable, and relaxed.  However, fascia often becomes constricted due to traumas, accidents, repetitive motion syndromes, neuromuscular weakness, or poor postural habits.  Mental/emotional traumas and fatigue also influence the fascial system as emotions and moods alter our energy systems and in turn affect posture.  If the emotional states continue, poor posture begins to form a habit and so stress is placed on the system, thus causing constriction. When fascia becomes constricted, it becomes tight, creates great pressure on its structures, it lacks pliability, and becomes a great source of tension to the body.  Range of motion is negatively affected, scarring and inflammation often occurs in the joints or within the fascial system, and pain can result. 

 What kind of work do you do?
The work that I now do at my clinic is a combination of Zen Bodytherapy, Rolfing, Feldenkrais, myofascial release, sports massage, and integrative bodywork techniques.  I called it Optimal Performance Bodywork.  In addition, my strength and conditioning and personal training background allows me to work with people from a corrective exercise standpoint to help improve people’s function.  I love working with people in chronic pain or with people or athletes that are trying to achieve optimal performance.  If the body is structurally aligned and in proper form, the body can achieve great results.

What is Optimal Performance Bodywork?
Optimal Performance Bodywork is an eclectic mix of fascial work (myofascial release, Rolfing, Soft-Tissue Release) along with neuromuscular work (Feldenkrais, and neuromuscular therapy).  The key with OPB is doing the fascial work along with the neuromuscular repatterning at the same time.  This allows for stimulation of both the fascial system as well as the neuromuscular system.  This allows for optimal patterning of the neural pathways to create long-lasting change. Fascial work is critical in one reaching his/her maximum level.  Optimal joint integrity, critical in the healing process, and a major component of the prehab are all characteristics of how this work fits into the big picture.  Fascia has been the most overlooked system in all of medicine.  Couple this work with neuromuscular reeducation and Feldendkrais work and we’re talking about creating powerful change.  I have seen hundreds of clients, athletes and non-athletes that have unfortunately been through multiple surgeries for conditions that are “mysterious” and still aren’t figured out.  After just a few OPB sessions, these clients are often showing major signs of improvement.  This work has helped these people out of pain and wishing they had discovered fascial work in the first place.

What did your injury teach you?
I learned many lessons on life by going through my injury experience.  Most importantly, it helped me understand pain and people that are in pain. It ultimately lead to me forming Fitness Quest 10 in San Diego, where I could combine my passion for fitness and massage/bodywork and my mission and vision to “positively affect people’s physical, mental, emotional, and spiritual mind-set” on a daily basis.  My injury experience has taught me a lot about life.  Be thankful for your health, have empathy for those in “pain”, and never take for granted the many blessings we do have in our life.

Do you have other healing modalities at the clinic as well?
Yes.  We have wonderful instructors in Pilates, Yoga, personal training and massage/bodywork.  All of these modalities have their role in optimizing health and we feel fortunate to bring such high quality and care to our people.  Combined with tremendous and varied experience, our staff is very reputable, personable, and skilled.

What is your education and experience?
My undergraduate degree is in Kinesiology from The College of William and Mary.  I was a quarterback and captain of the football team during my time there.  My graduate degree is in Biomechanics and Sports Medicine from San Diego State University.  My initial massage therapy certifications were completed at Rising Spirit Massage School in Atlanta, GA.  My Zen Body Therapy advanced bodywork trainings were completed under the founder of the Zentherapy, Dub Leigh.  Dub trained under Ida Rolf, Moshe Feldenkrais, and Tonyue Roshi, an energy healer.  He himself brought me through the sessions and then taught me the work.  He had a profound impact on my development as a bodyworker.  I have been in the field for over 15 years now and helping people is my passion.

How does your work differ than other types of treatment for chronic pain?
Without question, this work addresses the fascial system.  When you address the fascia, you are addressing the structure of a body, as well as any past emotional traumas.  Life is a series of events and mental anguishes, emotional traumas, and physical injuries that are stored in the fascia.  Unless the fascia is addressed, our past experiences can wreak havoc on the body and create a lot of physical pain.

What can you share with people that are in chronic pain?
Regardless of how bad your pain is or how long you have been in chronic pain, there is hope.  If you have never received this work, you must explore this option.  Again, your pain will not go away if your fascia is aberrated.  Most forms of treatment do not address fascia and this is the key.

How important is the mind in healing?
The mind plays a very important role in healing.  If you are in pain and feel there is no hope for the future, it can be downright depressing and scary.  The fear and anxiety that pain can cause can self-perpetuate the problem.  It creates an unhealthy, catch 22 loop that the pain creates fear and the fear creates the pain.

If you realize there is hope out there and that you can do something about it, your mind will become at ease and your pain will diminish.  With a combination of effective treatments, a positive mental approach, and a proactive responsibility on your side, there is no doubt you will become pain free.  You just need the recipe for success to follow and do it on a daily basis

What can people do on their own that are in pain?
There are a few simple things that people can do on their own after their fascial systems have been addressed.  The frustrating part from a practitioner’s standpoint is when one doesn’t do the daily movements and responsibilities on their own after their sessions are finished.  In order for one to stay optimally lengthened, there is some homework that is prescribed.  If one does their homework (it takes no longer than 15 minutes per day), we see incredible results.  As a matter of fact, I usually don’t see them much after that.  They just refer their friends over to us to receive help.  The homework is a combination of Feldenkrais movement therapies, stretching exercises, and corrective strengthening movements.

Are you against surgery?
Surgery has its place in the healing process and we are very fortunate that we have such truly wonderful, skilled surgeons in our country.  I have many friends, clients, and family members that have had successful surgeries.  Some of my friends and clients are actually surgeons themselves.  But when it comes to chronic pain, there are many successful options out there that exist that aren’t as intrusive to the body.  Once the body is cut on, the fascial system is never the same and it must be addressed.  If you have an acute problem or there is no other option, we are blessed to have quality surgeons.  But cutting out a problem is not always the solution when it comes to dealing with chronic pain.  Although it could eliminate a symptom, it often does not address the root of the problem.  Surgery should be used as a last-resort if nothing else works.

Where can people find people like you that do this type of work?
1.  There is a website that lists the practitioners of this type of work.  The website is www.zenbodytherapy.com.  Regardless of who you choose to go to, always look at their background and the path that lead them to their work.  If they have a degree in an exercise science field, it is a plus.

2.  Contact me personally to locate a practitioner of Optimal Performance Bodywork (OPB) in your respective area or city.  I can be contacted at  This e-mail address is being protected from spam bots, you need JavaScript enabled to view it  or at 858-271-1171. Our website is www.fitnessquest10.com. 

3.  Learn the work.  Attend an OPB workshop or purchase the OPB videos (there are 3) to find out the “how” of conducting OPB sessions.

METABOLICALLY SPEAKING
Due to the overwhelming response from the recent information we've provided on Metabolic Testing, we've continued this month with "Metabolically Speaking", a short Metabolic Testing Q&A section. 
 
Q:
I have been walking 4-5 miles, 3 times a week for the past year.  I lost 10 lbs. rather quickly but have not lost any more weight in the last 5 months, with my diet remaining the same.  I am still 30 lbs over my ideal weight, so what can I do to reach my goals?

A: 
First of all, give yourself a big pat on the back!  You have made exercise a regular part of life, something you should be very proud of.  Understand however, that your body is a smart and highly adaptable machine.  When your body is used to walking 4-5 miles it is going to adapt to that exercise and no longer change.  You are no longer challenged in the same way by that walk like you were in the beginning.  If you were to change up your routine and go for a bike ride, swim, or hike, then you would be challenging your body with exercise that it is not accustomed too.  It is imperative to continue staying active, but to vary how you challenge your body in order to see continuous change.  We call this cross-training (varying your exercises).  In addition to the exercise, there is a platform that many people reach with weight due to changes in metabolism.  You may be eating the same since the past year, but you are a year older, a year healthier, and have no real idea of how your metabolism is burning.  It is valuable to start a food log and assess your caloric intake.  Our metabolism changes as we age and as we exercise, so there is a caloric requirement for the body that is unique to you.  Knowing your resting metabolic rate would allow you to see if your intake is appropriate or if you are slowing your metabolism down with your eating habits.

Answered by Anna Renderer, MS, Exercise Physiologist and Personal Trainer at Fitness Quest 10.  Anna also conducts Metabolic Testing for an array of clients and specializes in weight loss and athletic performance training.

COOKING CORNER
By Julie Wilcox, GM of Fitness Quest 10

Summer Frittata
- 6 Large eggs, whisked
- 1 cup of egg whites or egg white substitute, whisked
- 1 cup sliced sweet onions
- 1 cup of yellow summer squash, diced
- 4 to 5 links of chicken or turkey sausage (I use Amy's smoked chicken Gouda; Make sure they're pre-cooked.  I'll usually grill mine slightly the night prior)
- 1 cup of sweet cherry tomatoes
- 1 cup of Feta cheese crumbled
- 1/4 cup fresh basil, chopped
- 2 tablespoons olive oil
- 2 teaspoons fennel seeds
- Salt and pepper to taste

1. In a large oven-proof saute pan, cook the onions in olive oil and fennel seeds over medium to medium high heat; cook about 10-15 minutes until caramelized.  Add the summer squash and sausage; saute until blended.  Add the cherry tomatoes and top with the egg mixtures.

2. Top with feta cheese, basil, salt and pepper.  Cook over the stove on low for about 15 minutes and finish off in the oven at 350 degrees for another 10-15 minutes. I sometimes brown under the broiler as well, to cook the top if necessary.

3. Cool slightly, take a spatula around the edges and move to a plate

4. Garnish with fresh herbs, I like basil, parsley, and thyme.

This is a great item for brunch, lunch or dinner.  I serve it with a spring salad, fresh berries and sliced almonds. It makes for an easy and light meal!

"Cooking Corner" is a monthly contribution from Fitness Quest 10's very own General Manager Julie Wilcox.  Creating and cooking healthy and simple recipes is one of Julie's passions!

ABOUT TODD
Todd Durkin is a 2 Time Personal Trainer of the Year and Founder of Fitness Quest 10 & Todd Durkin Enterprises in San Diego, CA. He trains people from all walks of life, but is best known for the work he does with over 25 NFL Superstars. He trains the likes of LaDainian Tomlinson, Drew Brees, Carson Palmer, Reggie Bush, Alex Smith, and Donnie Edwards amongst others. His expert staff of 30 trainers, coaches, and massage therapist/bodyworkers perform over 400 weekly sessions and help educate, motivate, and inspire the world to greater levels of health & fitness. Todd has 17 DVD's on fitness & sports performance and has been featured in many national magazines and media outlets. His ezine newsletter "TD Times" is his way of connecting clients, trainers, coaches, colleagues, and friends from all over the world. He can best be reached through at FitnessQuest10.com, ToddDurkin.com, or by directly e-mailing him at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it .