Before I tell you what I learned, let me tell you why I am sharing this story. This article is part two of a two-part article I began in the December issue of the TD Times. “Be Humble… Be Hungry” are powerful words inscribed on a watch gifted to me by Kevin Plank, founder of Under Armour. In December, I wrote about humility – the first half of the Under Armour mantra (CLICK HERE to read last month’s article). This month, in the spirit of new beginnings and the fresh start offered to us each January, I am focusing on drive and passion. In other words, “Be Hungry.” If you are searching for fulfillment and success in life, stay hungry, light a fire in your belly and keep it burning – get from good to great.

Love What You Do And Do What You Love
Coach Levy told me the most important lesson he has learned is to “never work a day in your life.” What he meant by this is that you have to love what you do and have passion for it. Even though he put in extremely long hours, preparing more than most for practices, games, and drafts, he never felt like he was working. How many of us love our careers so much that we would never consider our daily commitments to be work?

In response to my second question, Coach Levy elaborated on two secrets practiced by the greatest of the great: Preparation and Passion.

1. Preparation—Coach said the greatest were always impeccably prepared and ready for all situations. They studied the game plan, they watched film, they mentally prepared for their performance, they trained hard, they took care of their bodies, and they did all that they could to put themselves in a position to be successful.
2. Passion—Coach Levy said when you love what you do and you are passionate about it, your passion creates an energy that is contagious. The greatest have the ability to overcome challenge, to move past defeat no matter how large, to conquer obstacles no matter how big, and never quit. The greatest have passion because they do what they love and love what they do!

The time I spent with Coach Levy was one of the highlights of my experience at this year’s All-American game. His wisdom and insight provide a great lesson – one that sets the tone for this month’s reflection on hunger. January is such a great month to focus on the future and the changes you’d like to make for yourself. I challenge you to remember the words of Coach Levy and to stay hungry for achievement despite challenges, obstacles or defeat. Whether you are looking to improve your lifestyle, nutrition, fitness, relationships or career, here’s some helpful ideas:

• Set a “BHAG.” A BHAG is a “big, hairy, audacious goal” that keeps you fired up. As James Arthur Ray stated, “If you are tired, you are not inspired.” What BHAG can you set to fuel your passion, enthusiasm, and work ethic?
• Create a plan. Like Coach Levy who said that preparation is key to success, Benjamin Franklin wrote, “Failing to plan is planning to fail.” Once you set your strong intention and BHAG, create your plan to start moving towards your desired outcome.
• Invest in You. Fuel the fire in your belly and feed your passion by caring for yourself. Examples of taking care of you a little each day include:
  • Invest in your health. Be sure to exercise, eat right, sleep right, and be proactive in moderating the stress in your life. The more you invest in your health and fitness, the better you will feel.
  • Surround yourself with positive, enthusiastic people.
    Take a personal growth workshop.
  • Read or listen to great books on tape (Good to Great, Harmonic Wealth, The Speed of Trust, etc.).
• Immerse yourself in something that you enjoy. If you really want to achieve something, you must be 100% focused on attaining it. You have to want it, prepare for it, work for it, and remain focused. John Wooden said, “Industriousness (hard work) and enthusiasm are the cornerstones of success.” Immerse yourself in your passion and don’t be afraid to make mistakes.
• Strive to be your best. There is nothing like the process of moving towards a goal. As you immerse yourself in the pursuit, strive to be the best you can be. Learn from your mistakes as they are great opportunities for improvement.
• Be ambitious but humble. Jim Collins, author of Good to Great, stated that in order to make something great, leaders must be ambitious for the greatness of the work and the organization, rather than for themselves. This doesn't mean that great leaders don't have egos. It means that at each decision point – at each critical juncture when Choice A would favor personal ego and Choice B would favor the work or the organization – time and again the great leaders pick Choice B.

Prime Time in 2009
With each day, your journey unfolds and there is another opportunity to create success – to go from Good to Great. It will be the self-motivated, those with quiet determination and the ability to focus on the most important and disregard distraction who will succeed. So, this January and throughout the year, remember, “Be Humble…Be Hungry.” Find your passion, set a Big Hairy Audacious Goal, develop a plan, invest in yourself and you may never again have to work a day in your life. Happy New Year everyone! I wish you great health, fitness and prosperity in 2009. “Be Humble...Be Hungry!”


ATHLETE CORNER: "THE FEAR OF STRENGTH - PART II"
By Brett Klika
Last month, I talked about how focusing on developing strength in the weight room can make you a faster, more explosive, all-around better athlete. Strength training is a necessary supplement to a training regiment that involves sport skill development, speed/Agility/Quickness, conditioning, game analysis, and recovery work. Notice I said supplement. Strength training is a part of the whole, not the entire program. In part II of this article I’m going to discuss how focusing too much on the weight room can actually hurt athletic performance. Furthermore, while working to create big weight room numbers with heavy lifts to improve performance, there is a point of diminishing returns.

A common mistake many coaches make when designing strength programs for athletes is forgetting that strength training should not be a separate entity from the rest of the program. It should be integrated. The point of the weight room is to get better for your sport, not get better for the weight room. Increases in the weight room should observe measureable increases in speed, jumping ability, and other athletic demands. If they don’t, the weight training program isn’t athletically effective and should be modified. Coaches and athletes make the mistake of creating nearly a separate sport with the weight room. For example, putting a primary focus on the amount of weight lifted is the sport of power lifting. There are special techniques, equipment, and training programs involved with this sport. Putting a primary focus on muscle size and aesthetic is the sport of bodybuilding. Like power lifting, there are special techniques, equipment, and training programs for the sport of bodybuilding. While there are some valuable aspects of each that can benefit athlete, accuracy and magnitude of sport skill execution is the criteria that athletes are judged by. Having strength and size can help improve these criteria, but cannot single handedly do the job. The amount of time and energy you spend in the weight room should reflect this.

Two things that are definitely finite variables for athletes are time and energy. You have a limited amount of both. If you are going to become a better athlete, there are an array of skills you must improve. If you spend all of your time on one skill or aspect of your program, the others will suffer.Consider this in regards to the weight room. In training, as with human nature, you generally gravitate to what you are good at, if left to your own devices. Large male athletes with above average natural strength will love the weight room. Their muscle fiber type often favors the high-force, short duration work that is done in the weight room. Even though it’s strenuous work, their bodies are designed for it, so it feels right. Consider, however, what tends to be true about larger male athletes’ and speed, agility, quickness and conditioning. Due to their heavier bone frame, larger overall body mass, and muscle fiber type that is not very resistant to fatigue, training these variables of athleticism is not as enjoyable to them. It is downright unpleasant, so it is generally avoided when possible. These athletes will spend nearly 100% of their off-season training time in the weight room. Their strength improves, they continue to increase their body mass, but they don’t do anything to put the new strength and mass into athletic use. Remember, your body only learns and improves new skills by practicing those specific skills. If you are lifting weights because you want to get faster, that’s great, but you have to practice getting faster as well! A good athletic development program should spend a majority of time and energy improving player’s weaknesses, not merely glorifying their strengths.

Considering all of the above, here are my suggestions for the role of strength training in an athletic development program:

40-60 minutes in the weight room
Regardless of your athletic ability, or time of year in your training cycle, you shouldn’t be in the weight room longer than 40-60 minutes. Remember, a primary role of the weight room for athletes is to shock the brain and body into being able to create and control more force. Your ability to create these significant forces dwindles as training time drags on. Additionally, your body starts to break down past what it can build up. With my professional athletes, I generally spend about 30-35 minutes on pure strength work. If they are working out at the right intensity, with the proper amount of rest, any more work would be sluggish and well below what they are capable of doing. Younger athletes (15-18yrs) generally need more time (40-50 minutes), due to the fact there is more teaching and general “practice”. Additionally, young athletes usually are incapable of generating significant forces, so their neural system doesn’t fatigue as significantly.

Ditch the weight belt, straps, gloves, wraps, or anything else you wouldn’t have on the field.
A lot of athletes walk around the weight room looking like they are wearing a suit of armor. All of this equipment helps them lift more weight, but not necessarily by virtue of usable strength. I don’t want my athletes using straps because I want their grip to strengthen. I don’t want them using lifting belts because I want to strengthen their core muscles. If someone’s back hurts, I don’t put a belt on them to mask the pain, I figure out why their back hurts and employ resources to fix it. After all, they won’t be able to wear a lifting belt on the field!!! If you can’t lift something by virtue of your actual, real-world, usable strength, I don’t see how it can help you athletically. You are in essence lifting well more than your body can naturally handle. This is a recipe for injury.

The weight room is not your sport; it is a supplement to your sport
Many strength coaches are focused on creating high numbers for a handful of lifts. This is often based on convention and novelty, not actual athletic results. If you find that a significant amount of time and energy in your program is geared towards doing drills that improve certain lifts, not athletic skills, you need to change y our focus. For example, it is not a good use of weight room time to do 4 drills that improve your maximal output on bench press, unless the bench press is your sport. Better time would be spent doing a heavy pressing motion and then employing other lifts that help stabilize and improve mobility of the shoulder joint. Don’t get me wrong, I want my athletes lifting as heavy as possible with the time and energy that is available for the weight room. I realize, however, that the program I design has to address many other factors than merely how much weight is moved during a certain lift. I want to reinforce athletic posture, so I’m not willing to compromise form to get numbers. I have to create a strong, mobile, balanced, biomechanical system from feet to fingertips, so I can’t spend excessive time on one lift. These considerations will slightly comprise the maximal amount of weight that can be moved for certain lifts, but will ultimately create a higher performing, well rounded, injury free athlete.

Modify your program through the course of the year
You can’t be everything all the time. You need to be able to shift mental and physical focus of your training program to favor certain gains. If you train as hard as you can for strength everyday, all year, and at the same time train as hard as you can for speed everyday, all year, you will hit a physical and mental burnout point. This usually manifests with injury, losing interest in the sport, or a decrease in performance. Mark out certain points in the training year where you are going to spend a large amount of time and energy on developing a certain component of athleticism such as strength, body size, speed, or sport skill. During this time, make sure that other components are addressed, but at a smaller frequency. For example, lifting weights 4 times per week, doing speed work twice per week for a few months post-season, then as the season nears, shift the time and energy focus to speed and sport skill work. This gives you the mental and physical focus to commit to specific skill improvement.


TD RECOMMENDS
Sun Tzu For Execution
Following up on the best selling success of Sun Tzu for Success, expert author Steven Michaelson expands Sun Tzu's ancient philosophy of warfare. While most other titles on Sun Tzu emphasize the strategic or philosophical nature of Sun Tzu's writings, this guide shows you how to implement The Art of War tactically and operationally. Learn savvy strategic principles from Sun Tzu, such as:

• Share rewards
• Coordinate resources
• Redouble your efforts
• Choose your timing
• Create alignment

"Your Balanced Body, Your Balanced Life Ebook" by Todd Durkin & his Personal Trainer Mastermind Group

Are you frustrated with your current health & fitness progress and looking for a way to:

If so, there is an "instant access" resource for you to improve your health, fitness, nutrition and overall energy. Whether it's to lose weight, improve your nutrition, overcome obstacles & challenges, or just to create a positive mind set for success, Todd has the answer for you. This e-book that is delivered digitally upon purchase is a synthesis of Todd's top articles of all time along with many new articles from the standout group of trainers from Todd's Personal Trainer Mastermind Group.

Fuel Your Mind with Motivation & Inspiration Shared in "Your Balanced Body, Your Balanced Life"

 

For the low cost of $37.00, this special e-book has over 20 fact-filled, fun, educational, and motivational articles on topics that deal with weight loss, physical conditioning, pain management, disease prevention, and motivation. The compilation of such content for you is worth hundreds, if not thousands, of dollars for you. These are Todd's and his group's favorite articles written by them to help you reach your goals.

 

Best of all, when you purchase it, it simply gets emailed to you and you can read it immediately at your computer or you can print it out to read at your leisure.

 

CLICK HERE TO PURCHASE NOW!

 

The Fitness Jeanie Five Day Detox

The Fitness Jeanie Detox Program makes it simple for you to achieve the same results of a traditional detox program (flatter stomach, release toxins and weight, dissolve cravings, gain energy) in only FIVE DAYS while eating real food. Plus, you receive a mental and spiritual cleanse led by world-renowned teacher, The Fitness Jeanie, so you instill positive, supporting habits to sustain your results. AND as a bonus, you receive free personal training workouts that keep you motivated and energized.

CLICK HERE for more information.

2 Brand NEW TRX DVDs!

 

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.

 

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 and NCAA, Todd Durkin. CLICK HERE to purchase.

 

 

"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 .

"Miss Fit" Women's Boot Camp

February 9th - March 6th 2009

Monday, Wednesday, Friday 5:30 - 6:30AM

 

What is "Miss Fit" Women's Boot Camp?
"Miss Fit" Women's Boot Camp is a four-week outdoor program of fun, dynamic, and functional fitness instruction, nutritional counseling and motivational training. You will be inspired and have fun while participating in a fantastic workout led by Certified Fitness Trainer and Exercise Physiologist Anna Renderer.

 

Hear what the Ladies are saying about Miss Fit Boot Camp!

"This was awesome! I felt like I was in a rut physically and this was a great jump start!"

"Extremely positive experience. Not only resulting in physical improvements, but helped increase self-esteem and self-confidence. Anna is a wonderful instructor, helped us achieve our goals at all levels."

"I love this camp! I will forever be a "Miss Fit".

When asked their overall experience of Boot Camp, 100% said Great!

 

Call or email to reserve your spot today!

Fitness Quest 10: 858-271-1171

Email Anna: This e-mail address is being protected from spam bots, you need JavaScript enabled to view it



GUEST ARTICLE: "THE BIGGEST LOSER CHALLENGE-SEPARATING MYTH FROM REALITY"
By Janet Bertrand
Television has become a major force in society today. We plan our lives around certain TV shows and rely on TiVo to keep us updated and currently informed. In the fitness world there is much less emphasis on TV and anything else that requires long periods of sedentary behavior. However, there is one show that has received the attention of some fitness professionals. Although this show seems to have raised awareness about obesity and over coming challenges, it may also be sending the wrong message to some people.

The Biggest Loser is one of the most popular shows on television today. It portrays morbidly obese contestants and their quest for losing large amounts of weight in a very short amount of time. The show has two teams lead by two personal fitness trainers. The teams are given different challenges all of which are focused around weight and health. Then teams are periodically weighed and given points according to the team that has lost the most weight. At the end of the show these same contestants emerge much leaner, stronger with a total head to toe make-over.

The Biggest Loser seems like a great idea, until one looks into the details of the show. From the beginning these contestants are separated from the outside world and every part of their lives is controlled. From their diets, to their effort output, they are monitored and told what to do. This kind of scenario would never be available in the real world. The extreme workouts that the contestants are asked to do could even be fatal for someone with an undiagnosed health condition such as heart disease and diabetes. What these people need are moderate workouts that gradually build up their strength and stamina and are the safe and healthy ways to achieve long term results.

What this specific population needs is behavioral modification. The hardest things to change in this type of situation are the nutritional and psychological issues at hand. This type of show sets up some people for unrealistic expectations of themselves and their results. Getting to the root of the problem is the key to long term success at losing large amounts of weight. Only when one looks into the reasons that support these unhealthy habits can a person expect to change their life.

There are some positives about the show. One is the inspiration to get up and do something. The trainers, Bob and Jillian, are very motivational, getting the contestants to overcome fears and self doubt. There is also a sense of hope associated to The Biggest Loser, a feeling that “if this person who weighs 300 pounds can run a marathon than I can walk a mile.” Then there is the fact that the show itself has raised awarness and education on obesity in America. The show has made it clear we can no longer turn our heads and look the other way. With this show a sense of power over our circumstances has become evident; we as a society can change this downward spiral into disease and premature death.

The problem is when they have the contestants working so hard that it is not uncommon to see one of them vomit. Sometimes this happens on a regular basis. For most people exercise is going to be hard. Exercise is going to be a challenge to doing something new and pushing yourself past your comfort zone, but it does not always have to make you sick. That expectation is not realistic and the process is downright dangerous. In fact when it comes to how we as a society look at exercise, it should be more of a positive and inviting experience. Although the show does focus on the importance of a daily routine of cardio and strength training, adapting a more active lifestyle can incorporate an afternoon at the park with a soccer ball. It can include a walk after dinner instead of dessert. It can be part of a vacation planned around movement, bike trails, and hiking. True change involves every aspect of ones life and that includes family and friends. It would include how we look at food, how we prepare our food, even how we purchase food. Think about the benefits of growing our own fruits and vegetables, harvesting them and then preparing them to eat. The whole concept would change how we sit down and enjoy the experience of a meal.

The Biggest loser is a television show and should be viewed that way. One should understand that it is an extreme situation and although these people really are doing theses physically demanding tasks, they are also taking a real risk. Workouts should not be potentially harmful to ones health. Before an individual, especially someone morbidly obese, first starts an exercise routine, one should seek the help of their primary doctor just to make sure they are safe for that specific activity. Something viewers may not know is that all of the contestants on the Biggest Loser get rigorous health screenings before the show begins. This includes a test for diabetes, high blood pressure and a stress test. There is also a emergency technician on the set at all times. This is important to point out because if the average viewer decides to do one of these intense workouts on their own, without careful monitoring, they could face a serious health risk.

Sitting still and doing nothing is also just as, if not more, dangerous. So what should one do if they are facing obesity and disease? The first step would be to simply move (once cleared with their doctor), and go for a 30 minute walk. Find a movement you love and do it. It can be rollerblading, belly dancing, or kickboxing. It does not always have to be running or some boring machine at a gym. The second would be to educate yourself about nutrition. How about a basic community collage course on nutrition? Learning the basics about food and what the body truly needs to function at optimal levels. The third step would be accountability. This could be through a friend, family member or even through a service such as personal training. This person would be someone with whom you can confide in and share your goals, and someone who will stay on your case, encouraging you to keep trying.

It is a love hate relationship the fitness world has with The Biggest Loser. The best case scenario would be if one watched the show, became inspired and then sought the help of a professional. If they came to the understanding that it would be a complete change in direction in their life. That the hardest part of losing the weight would actually be inside their heads. Oh and maybe turning off the television!

FITNESS PROFESSIONALS SECTIONS
2008 MENTORSHIP PROGRAM RECAP

2008 closed with a bang as we concluded with a 3 Day Mentorship Program for fitness professionals. Ten business owners from across the nation joined me nad members of the TD Mastermind Group here at Fitness Quest 10 in December to learn what it takes to rise to the top. After an enlightening, motivating, educating, and emotional three days, everyone left determined to take their business to the next level. I wish them all the best of luck and they are already reporting great things back. A special thanks to Perform Better (www.PerformBetter.com) for sponsoring a dinner for the Group and helping to make it a great experience.


UPCOMING EVENTS
Perform Better Clinics: January 24, 2009 - Los Angeles, CA; Boston, MA, March 21-22; Providence, RI May 8-10; Chicago, IL June 12-14

Todd will be teaching his "Going for Greatness" program which will include a 1 hour workout and a 1 hour empowerment and educational workshop on what it takes to get to the next level in business and in life.

CLICK HERE for more information.

 

 

IDEA Personal Trainer Institute: February 19-22, 2009 - Alexandria, VA.

CLICK HERE for more information.

 

 

SERENITY TUNE UP: 2009 - IT'S ABOUT TIME!
By Marilou Ramos
What better time than NOW to get in touch with and start flexing more of your spiritual muscles: deep empowerment time in 2009! NOW is always the time to create your dreams. NOW is the time to channel your mental energy into your highest potential. NOW is the time to direct your life. What are you waiting for? Ask yourself that question if your life isn't what you'd like it to be and be honest. We often know exactly what we could or need to do to improve our lives but are just not taking the steps to DO it. Let this be the year - 2009 - it's about time!

 

Visualize: Because it's winter for most of us, just imagine yourself as a dormant deciduous tree. Barren....no leaves...seemingly lifeless. Yet, you know that your potential for growth lies within. You're just waiting out the cold winter. The ground beneath you holds the key. See your roots moving deeply into the ground of Hope. How you view your foundation is most important. Feel your roots thriving in the energy of Hope. Once the sun (your dreams) begins to warm your true nature (your purpose), you must bud, grow leaves and become whoever, whatever your highest vision is for yourself. See it, envision your hopes and dreams.........You must believe it! Not allowing the condition around you (media/economic situation/personal challenges) to distract you from your potential to flourish! Now see yourself as that magnificent tree that not only survives, but uplifts to levels that are deeply rooted, healthier, stronger, more fulfilled and happier than ever before! 2009 - It's about Time!

 

Mantra: My true nature is thriving. I connect to my potential and believe in myself. I patiently allow my dreams to manifest.

 

Breath: A 4-2-6 breathing pattern: Inhale for 4 counts, retain for 2 counts, gently release for 6 counts.

 

In 2009, let's realize that it takes each and every one of us to create a healthier, happier, more peaceful personal and outer world. Ground yourself in Hope. It will serve you well, empowering you in the way your mind and body function together. When you are in touch with your true nature by practicing this simple meditation technique for 5 minutes or more each day, that's 5 less minutes that you're spending on any other negative worry or stress. Not only will you thrive by flexing this amazing spiritual muscle, your compassion for others grows as well. NOW is the time - today is the day. Practice this simple meditation along with me and bring on 2009!

 

Happy New Year