MESSAGE FROM TODD
I just finished teaching and presenting at the 25th Anniversary at the Idea World Fitness Conference here in San Diego, CA.  I feel so motivated and fired up with their "Inspire the World to Fitness" campaign.  It is always so awesome to be surrounded by so many great attendees, presenters, and exhibitors, and I leave there feeling re-energized and revitalized.

The past month has been an exciting one.  I hosted my Optimal Performance Bodywork (OPB) hands-on workshop a couple of weeks ago in our new facility.  We had a great group of trainers, therapists, bodyworkers, and allied health care professionals come to learn this bodywork technique that I created 5 years ago.

Also, the FQ10 Team participated in the annual Four of July Scripps Ranch Parade and had a great time exercising our way through the parade route with many lunges, squat jumps, pushups, ladder drills, and Boot Camps chants.  There is always such a sense of pride for our freedom and our country on this great day, and it always serves as a reminder that not a single day should go by where we shouldn't be thankful for the men and women that protect our freedom and independence, especially those who have given there lives for our safety.

I have 3 weeks to go until I can switch gears.  I am in full drive mode right now as I have all my NFL clients in training.  This is my "busiest" time of the year as far as being in session, on the field, running the business, and doing all of my presentations and workshops.  My carrot to get through these busy next few weeks is my 9 day family trip to NJ at the end of July.  Myself, Melanie and my 4 and 2 year old sons will be traveling across the country to see family, relax on the beautiful Jersey Shore (my roots), and just chill out.  I am so excited for that trip.  I will work a 1 day workshop at the Atlantic Club in NJ on the 29th of July and put on a 2 day workshop in NYC on August 4th-5th.  Everything in between will be 100% pure relaxation.  I am so excited for some "Mellow Yellow" time as my wise mentor Wayne Cotton would say.

Enjoy this month's newsletter, and I hope you all are having a fantastic summer!

Peace & Health,
Todd Durkin  

FEATURED ARTICLE: 7 LESSONS ON LIFE
By Todd Durkin
I recently was listening to Augie Nieto speak at the IDEA Fitness Conference in San Diego and I began to cry.  Augie is the founder and creator of Life Fitness and sold his company for several hundred million dollars several years ago.  He is a true leader in the fitness industry and extremely popular in the “fitness equipment” world.  He is probably in his mid-40’s, handsome, has a beautiful wife, and was receiving the IDEA Inspiration Award.  Although it may seem on paper like he is on top of the world, I got really choked up and began to cry while listening and watching him try to speak.  His story inspired me to sit down for a few moments and think about what really was important in my own life. 

You see, Augie was diagnosed with Lou Gehrig’s disease (ALS) 3 years ago and he was on the stage in a wheelchair with his wife and received a standing ovation for what seemed to be about 3 minutes.  As I listened to Augie speak about his story of him contracting ALS (which I had heard before several times), it pained me to see his condition deteriorate so rapidly.  As his speech was difficult to understand, I saw a spirit and soul in him that moved me so powerfully.  It caused me to reflect that weekend upon the many things I am thankful for in my life.  It also forced me to think about the lessons learned in life and how it is so important to stay true to what truly is important in life.  Upon reflection, here are several of the Lessons on Life that I thought about after listening to Augie speak:

Become a Great Listener
It is said that “God gave us two ears and one mouth” so that we listen to each other twice as much as we talk.  I challenge you this month to become a better listener and listen with intention.  Truly listen to all you engage in conversation with—your clients, customers, family members, and random people you deal with in society.  We never know when people are trying to reach out to us.  If it falls upon deaf ears, we have missed the opportunity to positively affect someone.

Be Compassionate
Regardless of your occupation, family situation, or financial status, it is important to love, give back and spend time with those that are less fortunate.  I am currently working with a man by the name of Marlon McRee.  Marlon is a safety for the Chargers and a good man.  Marlon “sponsors” several young men to come in and train at Fitness Quest 10 that otherwise couldn’t afford it.  He is “fostering” a child that he wants to see get out of a bad situation in Florida and going to provide and show him a life that could be created if he works hard, has discipline, and keeps his nose clean.  We all are capable of compassion and it feels so good when we give back and help someone else out. 

Develop a Positive Mindset & Spread Positive Energy
Energy is created and we must foster this energy with our mindset.  It all starts with our thoughts.  Our thoughts control our words, our words control our actions, our actions create our character.  It all starts with our thoughts.  There are many ways to create positive energy.  Some of them include:

1.      Focus on the positive in all situations

2.      Deal with potential negative repercussions immediately and don’t procrastinate or put them off.

3.      If there is “cancer” or negative energy in a group, cut it out before it becomes a problem. 

4.      Avoid “negative” talk.  Mom used to say “If you don’t have anything nice to say, don’t say anything at all.”  I believe in this.  Eleanor Roosevelt said “Great minds discuss ideas; average minds discuss events; and small minds discuss people.” Positive energy attracts positive energy.  Negative energy disrupts the flow of life.  Do all you can to focus on positive thoughts and positive words.

5.      “Fake it until you feel it”.  If you are not feeling great that day, continue to tell yourself that you feel good, you feel great, you are fortunate, you are blessed, etc.  The more you tell your mindset you feel great, the easier it will be to transform your energy into a beacon of light.

Don’t Judge
Life is short and we sometimes try to “judge ourselves” compared to other people.  Everyone has different gifts and strengths.  Focus on what you do best and be appreciative of those around you.  If someone trys to involve you in gossip about a client, friend, or family member, it is best to avoid the conversation all together.  Focus on You and put all your attention and energy on who you are communicating with.  We often spend too much time and energy worried about what other people think and what other people are doing.  Focus on what you do best and appreciate the goodness that can be found in ALL people.

I used to get so nervous presenting at these large fitness conferences and performing motivational speeches.  Now, I just remind myself each time and ask the question, “How can I serve to the best of my ability today and share my passion with those present in the room?”   No need to judge any other presenters, attendees, etc.  Be thankful for all the blessings we have and just do your very best everyday.  “10 in—10 out”  Put a 10 effort in everyday and reap the benefits of your labor. 

Believe in yourself and in what you can Achieve
Many times it is easy to “listen” to the little birdie on your shoulder and hear all the things that you are not good at.  Flick the birdie off and focus on your strengths.  We ALL have weaknesses and we ALL have things we are working on to improve ourselves.  If you over-analyze your weaknesses, you will get paralysis by analysis and never grow to reach your full potential.  As the saying goes, “If you BELIEVE, you can ACHIEVE.”

The Power of Touch
Augie Nieto said it best the other day.  He said “When we are born, all we want to do is be held.  When we are dying, all we want to do is be held.”  Let’s not wait until we are on our death bed, to “touch” someone positively.  A simple pat on the back, a smile and friendly handshake, or a great hug to a friend or family member goes a long way to exchange positive physical energy.  Touch someone today and make them smile.  As a personal trainer, massage therapist, and bodyworker, I have seen thousands of people helped by the power of touch.  What can you do to positively “touch” someone’s soul today?

Create the life you want by Committing, Creating, & Conditioning
In my first teleseminar last month, I shared my “Going for Greatness” talk and spoke about commitment and people that demonstrate commitment typically have the following characteristics:
     1.      Focus

     2.      Passion

     3.      Mental toughness

I spoke about “Connecting with Others” and how you can do that through measures such as:
     1.  Handwritten letters to friends or family

     2.  Being “present” in conversation with them

     3.  Look at people in the eyes when speaking as the eyes are the “windows of the soul”

     4.  Hold the door for someone

     5.  Go out of your way to do something nice for someone

     6.  Say hello, good morning and good evening to total strangers and smile when doing so.  As William Butler Yates says, “There are no strangers in life; only friends we haven’t yet met.”

Lastly, I spoke about conditioning and how to be great in life, you had to have:
     1.      Physical conditioning

     2.      Mentally focused

     3.      Emotionally balanced

     4.      Spiritually aligned

Without these parameters, you are only going to be so good.  OK does not equal extraordinary.  Spend time on your physical conditioning (exercise, nutrition, ample sleep) and your life will have far less anxiety and tension.  Your energy will thrive and your ability to succeed will increase.

I leave you with the following questions:
1.      What can you do to be a better listener?

2.      What can you do to show compassion today?

3.      What can you do to create a positive mindset more consistently and foster positive energy amongst your colleagues, co-workers, clients, customers, and family members?

4.      What can you do to relieve yourself of the pressure of comparing yourself to other people or to not cast judgement against your friends, competitors, family, or co-workers?

5.      What do you want to achieve and what can you do to 100% believe that you can achieve it?

6.      How are you going to positively “touch” someone today?

7.      Are you willing to commit to a life of greatness, filled with physical conditioning, mental focus, emotional balance, and spiritual alignment?

Remember, it’s not human “can” but human “will” that makes all the difference in one’s life.  What will you do to achieve your extraordinary life?  It’s all up to you!!!

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: SPARK THE FIRE OF FITNESS
By Janet Bertrand, ACE certified trainer
As a mother of four children I know what it is like to want the very best for my kids- to feel that tremendous high when they succeed.  I also know the flip side of that- how hard it is to watch them struggle with disappointment.  There is an epidemic facing our children that brings with it the potential for many additional challenges and disappointments: childhood obesity.  Over 15% of American children are currently considered obese, with the number growing day by day.  Kids today are growing up in a world that pushes immediate gratification and over-indulgence.  They are faced with much more of a challenge when it comes to healthy eating habits and making exercise an enjoyable and desirable activity. What then can WE do as parents- are we able to take action, possibly creating a different and positive future for our children? 

A quote by Robert Fulghum really got me thinking.  It said " Don't worry that your children are never listening to you; worry that they are always watching you".  I could not agree more!  The actions we take in front of our children are powerful. Our children are watching and studying us, memorizing patterns and habits that not only influence but also shape who our kids will someday become.  When we make healthy decisions they are taking note. When we make fitness a priority, we are sowing the seeds of a life long love and connection to moving our bodies and finding fulfillment in it.  Many kids today have lost that connection. They rely on video games and TV to fill the empty spaces in their day, instead of going outside and exploring the world around them.  They are losing a valuable part of childhood, the freedom from worry and stress.  They are now carrying embarrassment, shame and low self-esteem, which usually leads to more of the same. 

As a personal fitness trainer this is a topic close to my own heart; as a parent I can understand the struggle with wanting something better for my children.  There is hope however. Right now, this day, we can take action.  That is the key: ACTION. Once we take action then we are in motion, moving to a better place. The first step of the journey has been taken.  I try to teach my clients that the power to change your life and turn things around is already there inside them.  When children learn that it is up to them to change, and that change IS possible, they are capable of limitless possibilities.  All this sounds great but without a PLAN it is just words on a page.  So I have come up with a few “Action Items” that will spark the fire of fitness, and create a touchstone for those of us looking for a way to fight the monster that obesity has now become.

Action Item # 1
Model, Model, Model
What we do with and in front of kids is life and death when it comes to shaping good healthy habits.  Evaluate yourself: how do you measure up?  Do you make fitness a daily priority?  Do they see you ENJOYING it or dreading it and saying how hard it is?  If your attitude is negative, what do you think they will learn?  What is your attitude about food?  How and where do you eat your meals: as a family, or crowded around the TV?  I can remember growing up that many mothers I knew were on some sort of diet.  These women had developed negative relationships with food and even there own bodies.  This created for me a source of anxiety about certain foods.  I had to relearn as an adult how to enjoy food again, and not view it as “the enemy”.  Showing our kids that exercise and healthy eating is fulfilling and enjoyable will set up a positive counter balance to the overindulging fast food adds and diet products that they encounter everyday. 

Action Item # 2
Make a plan 
Sit down and make a family plan.  What do your kids like to do?  Do you live in a safe neighborhood where they can ride their bikes?  Do you have any hiking trails near your house that you could explore together?  Come up with ideas that could be alternates to TV- things your children enjoy doing that involve movement.  It can be as simple as dancing to their favorite music, or blowing bubbles and chasing them.  It really doesn't matter as long as you're moving your bodies and finding enjoyment in that.  One of my favorites is taking a hike and bringing a plastic zip lock baggie.  Along the way gather small things that you can glue/tape into a "traveling" journal.  Mark it with a date and maybe a picture. You can look back on it and make it a special memory that involved going outside and using your body.  Opening our children up to the world around them pushes back the limits that are created when they are sedentary.

Action Item #3
Get up and do it TOO!!! 
Be the parent who gets sweaty themselves: the one that gets down and dirty in the sand with the kids, building a fort, or playing Marco Polo in the pool.  Show your kids where you workout.  Let them see you sweat and work hard.  Tell them how many miles you run a day.  Have them count as you do push ups, sit-ups and squats.  Include them in your fitness routine.  I will sometimes let my clients bring their kids to a session, and it is a great way to let them see what mom or dad does when they go to “the gym”.  My husband and I don’t even park our cars in the garage because it is full of workout equipment.  When we exercise we open the garage door and invite our kids to be a part of that time with us.  As my younger son is getting ready for pop Warner football, I have been taking him for short runs around the block.  I told him that I’m not telling you to run while I sit and wait- rather, I’m right here by your side the whole way, doing it with you, and I will stay with you until you’re done.  I told him, "We are in this together”.

Action Item #4
Include them in preparing meals
One of the biggest surprises in my life was when I took my kids to one of those places where you prepare your meals in advance for the entire month.  My kids loved helping out and were excited to learn about cooking. When you include them in the cooking of the meals they realize what they are eating and the work it takes to put a meal together.  Think of the available opportunities to teach them about food, and giving them the gift of knowing the correct way to fuel their bodies.  Also think about how you model eating snacks.  Do you eat right out of the bag, or do you use small bowls, and portion it out?  This will help them learn what healthy portions are.  Look together at labels at the store.  Have them read off to you the sugar content, making a game of who can find food with the lowest gram amount of sugar. 

Action Item #5
Write down goals together
Settings goals gives power to your plan and increases your chances for success.  Start by getting out a calendar and marking the days with what activity you are going to do.  You want to work out up to 30 minutes a day five days a week, which will shape the habit of making fitness a priority and a part of life as your children grow up.  Let your kids pick some of the days and activities so they feel like they are part of the plan.  Create a simple way to track your progress, maybe a smiley face on the days you were active.  When you reach a certain goal, reflect with your kids on what it took to get to that goal and celebrate by maybe purchasing a new outdoor game or outdoor play equipment.

Action Item #6
Just Play
Make the activity FUN!  Just get out and play tag, throw water balloons, fly kites, or learn how to surf together.  Find activities that make you smile and that you enjoy.  Have your kids make up games, and encourage their imagination, letting them explore their own creativity.  Spending time as a family, playing games, and just having fun is a highlight in our home.  On numerous occasions, we have gone up to the park to just run around with the kids- and they like it.  I remember what it was like as a kid to just go out and play, feel the wind in my hair and the grass under my toes.  Rediscover in yourself what it feels like to be a kid again.

Being a working mother in the fitness industry has definitely influenced my views on raising healthy kids, but anyone anywhere can benefit from being more involved with their children.  Just spending the time together can be a positive change.  Most of all, I want it to be known that we can ALL do something to help defeat childhood obesity.  By being healthy and active ourselves, we can empower our children with a desire to get their bodies moving and create a passion about being healthy that starts with having fun!

METABOLIC TESTING Q & A
Due to the overwhelming response from last month's guest article on Metabolic Testing, we've continued this month with a short "Metabolic Testing Q&A" section.  This month's contribution comes from Ryan Rogers, MS, CSCS, USWF-I, Fitness Quest 10, Strength & Conditioning Coach and Personal Trainer

Q: I am an endurance athlete.  What can an exercise test do for me?
A: The Peak Threshold Exercise Test is one of the best tools any endurance athlete can use in their training.  This test is used to establish your "baseline conditioning level".  Simply put, how well are your heart, lungs, circulation, and muscles functioning?  Better than calculating estimations, the test is based on your specific response to exercise.

Because the test determines your anaerobic threshold (the intensity level at which you switch from an aerobic or oxygen-rich state to an anaerobic or oxygen-deprived state) you can then determine heart rate training zones or even power training levels if you train with a power meter.  These training zones are no longer estimated but very precise and can eliminate a lot of confusion.  Too often endurance athletes do too much, too soon and push themselves into a constant state of over-reaching and their conditioning suffers.  As a a result, their performance plateaus.

But knowing your specific zones or levels can have a profound impact on your training.  Having this kind of tachometer can be priceless as you move toward your goals and pursue the next level of health, fitness, and peak performance.  Being able to tailor your workouts will help you improve your energy utilization and increase your ability to work at higher intensity levels.  You not only discover how your body burns calories, but you can efficiently exercise in order to build greater power and speed.

Whether you are trying to qualify for Kona, run in Boston, win States, lose weight, or increase fitness, you can rely on the exercise test to help you optimize your workout sessions, overcome any limiting factors, improve your strengths, and save time by removing the guesswork from your training.

TD'S TIPS
--- Never underestimate the power of sleep and recovery.  Remember: "Rest" isn't a bad four letter word.  When we train, we  are breaking our body down- we make our performance gains only after giving our body adequate rest, when everything has had time to "repair".   Patrick Jak, BS, IFPA, USAC II, USAC PBTC, Personal Trainer, Fitness Quest 10

--- Are you having trouble getting and staying motivated to exercise?  Try joining a recreational or competitive sports league.  Most cities have various organizations that organize leagues for a variety of sports.  They are usually offered on a variety of days and times, and can accommodate you whether you have enough participants for a full team or not.  Competition is a great way to get that heart rate up and burn some calories, so get out and play!   Ryan Rogers, MS, CSCS, USWF-I, Fitness Quest 10, Strength & Conditioning Coach and Personal Trainer

--- As we reach the peak of summer sun, remember to protect yourself.  As wonderful as those rays can fell, they can be very harmful if just an afterthought.  Keep an eye on that heat index, always apply sunscreen, and remember to drink plenty of water!   Ryan Burgess, CSCS, Fitness Quest 10, Strength & Conditioning Coach, Personal Trainer

COOKING CORNER
By Julie Wilcox, GM of Fitness Quest 10

My Boot Camp buddies love this hearty, healthy coffee cake.  Enjoy!

Boot Camp Coffee Cake
- 2 cups Multi grain
  waffle/pancake mix (I recommend "Trader Joe's" brand)
- 1 cup multigrain oatmeal/oat bran
- 2 egg whites
- 1 cup vanilla soy milk,
   buttermilk, or almond milk
- 3 tablespoons canola oil or any nut oil
- 1/2 cup honey or agave nectar
- 1/4 cup no sugar maple syrup
- 1 tablespoon vanilla extract
- 1/3 cup protein powder (I use Jay Robb egg white vanilla)

1. Mix the above ingredients until batter is smooth.
2. Add 1 1/2 cups fresh berries such as blueberries or raspberries
3. Bake in an 8x8x2 inch pat at 350 Degrees for 40 Minutes
4. Glaze: Mix 1 cup powdered sugar with the juice of 1 lemon; mix well and drizzle over warm coffee cake

*** For an add protein kick, you can also add nuts

"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, Reggie Bush, Alex Smith, and Donnie Edwards amongst others. His expert staff of 25 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 14 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 be 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 .