MESSAGE FROM TODD
Nothing like some crisp fall weather to rejuvenate the spirit.  There is something special about the fall air that is so energizing.  Although I am in Orlando, Florida, at the IDEA Personal Trainer Institute conference teaching a record high 5 presentations, I can sense a twinge of fall in the air.  What also is special about being here is that my Mom, mother of 8 kids (I am the youngest), lives down here and I am getting some quality time with her.  Nothing like seeing good ole' Mom!

I just got back from my Retreat that I led in beautiful LaQuinta, CA.  It was a powerful weekend that re-energized the batteries and motivated the spirit.  We had people from all walks of life:  clients and friends from Fitness Quest 10, trainers from around the country, clients of the trainers, and some friends of friends.  I had two motivational talks, my wife Melanie and I had one presentation, and motivational speaker/personal trainer Rick Ivone had a talk on "Climbing Your Inner Mountain".  We also had countless activities to help make the weekend fun, relaxing, and motivating.  We exercised, relaxed, worked on our dream boards, shared in some great food, and enjoyed the beautiful resort.  Many people made this weekend come to fruition and I thank my wonderful support team on this (Catherine, Julie, Rick, and of course, Melanie).  It was a special weekend and I can't wait for Retreat #2 sometime around this same time next year. 

For all the trainers reading this newsletter, be sure to read about the Mastermind Group I just formed exclusive to personal trainers and health care professionals.  I am extremely excited to share this unique, special offering to other dedicated and passionate professionals.  Be sure to check it out.....

Last, but certainly not least, I have big news for my readers out there.  My wife Melanie is pregnant with our third child, who is due in March.  I am freaking out with the idea of another boy.  I think one little girl would make the Durkin Camp complete.  Uhhhh, on second thoughts, I think this will be it regardless.  Melanie & I are excited for the news and we find out the sex in November!!!

With that being said, this month's Feature Article is on the Power of a Positive Mindset.  Be sure to read it as these are some of the measures I take in order to keep balanced and stay positive while running a human performance center, managing over 30 employees, being on the road over 25 times per year for corporate and educational conferences and events, and making time for my family.  Life is not always easy but the mindset of a champion keeps you focused and positive.  And it is Attitude that makes all the difference in the world!
 
Peace & Love,
Todd Durkin



ATTENTION--TODD'S MASTERMIND GROUP IS NOW FORMING! 
Todd has announced some exciting, BIG news.  By popular demand and many requests from his colleagues, Todd is forming his Mastermind Group for Personal Trainers and Massage Therapists Now.  If you are a:

-Studio owner
-Looking to open your own studio or facility
-Business Entrepreneur
-Looking to maximize your earnings
-Looking for time freedom & money freedom

You do not want to miss this.  Todd is only looking for the upper echelon fitness professional who is looking to take his or her game to "The Next Level".  This will truly be a unique, dynamic group that will be connected from all over the country sharing a common theme:  Business & Life Success.  We will ONLY be accepting a maximum of 25 motivated, forward-thinking, success-oriented personal trainers that are COMMITTED to transforming their lives and business.  The program will officially start Nov. 15th but we are accepting applications immediately.  Take ACTION now so you can propel your business to the next level.

OCTOBER TELESEMINAR: WEALTH MATTERS
Secrets to Living an Abundant Life
Todd Durkin, MA, CSCS with guest Chris Snook

When:  Tuesday, October 23rd
Time: 6PM PST 
CLICK HERE TO REGISTER
   
Join us this month when Todd and his guest, Chris Snook, share with you "Wealth Matters - Secrets to living an abundant life".  Listen in as Todd and Chris address issues such as:
-How to overcome Fear in your life to take the Risks you want
-Secrets to Success: Exploration of the "millionaire mindset"
-"Growth" in business and how you know when the time is right to grow
-Top tips to Create Time Freedom & Money Freedom
-The 7 levels of Awareness and how to move towards Mastery efficiently
-How to alter the Wealth of your family tree forever

This call is perfect for you if you are:
-A Personal Trainer/Fitness Professional
-An Entrepreneur/Business Owner
-Stuck & looking for direction in your life

Interested in success and want to learn what successful people do to maximize their performance
This call will not only help you with your MINDSET, but deliver specific STRATEGIES & EXERCISES to PLAN FOR SUCCESS.
 
Todd's guest this month, Chris Snook, has extensive experience and over 11 years as an entrepreneur in the direct sales, coaching, seminar, and fitness industries.  As an owner of multiple businesses and sales organizations worldwide, Chris's responsibilities have included strategic planning and business plan development, financial management and executive oversight responsibilities.

FEATURE ARTICLE
The Power of A Positive Mindset
By Todd Durkin, MA, CSCS, NCTMB

It is said that "Your attitude determines your altitude."  Nothing determines attitude like a great, positive mindset.  In a world that is as busy and stressed as ever, people often get trapped from not thinking as positively as they should.  Whether it be fear that ultimately stifles growth, lack of confidence in your skills, or a negative attitude about the hard-work and challenges that may lie in front of you and your greatest aspirations, the following key points are extremely valuable to  keep your attitude strong, your mindset positive, and your vision clear.  The following "tips" will surely keep you having a positive mental attitude (P.M.A.) at all times...

-Read positive affirmations everyday. 
I love to have those “Successories” quote books at my office and home as I read them everyday.  Put them on your desk, in the bathroom, next to the TV room, or wherever you spend time during a day. Get on quote lists (Rick Ivone has a great one; you can e-mail him at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it  Alan Cohen and Brian Tracy are two others with great daily quotes) and print out your favorite ones and post them on your bathroom mirror, in your home office, in your car, etc. 

-Listen to motivational talks while exercising or driving. 
I often will do my cardio listening to motivational/empowerment talks by guys like Zig Ziglar, Anthony Robbins, Marc Victor Hansen, and Brian Tracy.  Find someone that works for you and pick up a few of their audio programs.  (You can pick up any of my previous motivational audio programs by clicking here). 

-Pray everyday. 
The power of prayer is truly powerful and it will help keep you connected to God and your walk in faith.  Don’t wait for something bad to happen in your life to wait and pray.  Pray everyday, every morning.  Get 10 minutes per day in the AM and design some special time to read scripture or spiritually nourishing content EVERYDAY! 

- Don’t be a “perfectionist”. 
A perfectionist attitude often stifles our growth because we don’t take ACTION on things until the PERFECT time.  That time rarely comes so don’t wait.  A life coach of mine once said that sometimes, “Good is good enough”.  I love this attitude because it allows us to take ACTION without having to be perfect. 

 -Shorten your “To-Do” List. 
Plan your “To-Do” list on Sunday night for the upcoming week.  Be sure there are no more than about 10 things on that list.  Out of that list, categorize them into A, B, or C.  The A’s are the most critical things that you HAVE TO address, the B’s are next in importance, and the C’s could wait.  Start with the A’s and don’t go to the B’s until the A’s are complete.  Prioritize, prioritize, prioritize! 

-Create a positive environment. 
Whether at work or home, your environment helps dictate your mindset, your energy, and your attitude.  Colors, smell, pictures, light, and music all help dictate your mood.  Some suggestions may include putting green plants in your environment, a waterfall with soothing sounds in your office, soft music on in your work environment, the smell of vanilla or lavender in your bedroom as it will help relax the mind.  If you want to get real serious, hire a feng-shui expert or read a book on feng-shui and they can give you even more helpful hints on things you can do to creative a more positive living and working space. 

-Eliminate “negativity” from your life. 
If there are people, places, or things in your life that create negative energy in your life, REMOVE them.  Now I am not telling you to quit your job because your boss is negative.  That may be an option but don’t rush into drastic moves like that until you have dealt with the issues.  Talk to people that cause you conflict, re-arrange your environment, and CHOOSE to surround yourself with positive people.  Other strategies when dealing with negative people include imagining a white light or a bubble around you when talking to them so they don’t zap your energy.  Just as positive people WILL add energy to your life and attitude, surrounding yourself with negative people or a negative environment will contaminate your spirit. 

-Read inspirational books. 
I always have one good “self-help” book going that I’m working on that inspires and motivates me.  Right now I am reading “Release…A Wilderness Adventure of the Soul.”  Some of my all time favorites include “The Secret”, “I Feel Great and You Will Too” (Pat Croce), “Train to Win” (Martin Rooney), "Wealth Matters" (Chris Snook).  (To see my updated Recommended Reading List, I have made it easy to find them on the Fitness Quest 10 website. 

-Exercise & Eat Right. 
This sounds so easy but we can never forget that it is our conditioning (exercise, nutrition, and sleep) in life that provides us the ENERGY in our life to be successful in all that we do.  Exercise 4-5 times per week, focus on making good choices when eating and being discipline about your food, and get ample rest to maximize your performance.  Conditioning drives greatness in all areas of your life.  When you are at your ideal weight, exercising near everyday, eating well, and getting quality sleep, your energy will be just flowing and your perspective on everything will be different.  Commit to your routine and watch the results that happen!

-Create your Dream/Vision Board. 
I have encouraged many of you to do this previously and will encourage you again.  We had about 50 people participate in this activity at my inaugural Retreat and they absolutely loved it.  Get a poster-board, grab some life-style magazines, cut out pictures and sayings that motivate you, paste them on your board, and than post your Dream Board in a spot you see it everyday.  The pictures could be of family, vacations, cars, boats, jets, houses, children, or whatever motivates your soul to live.  It gives you increased clarity of your vision and will remind you of your vision and why you do what you do. 

-Surround yourself with a Mastermind Group. 
A master-mind group is a group of forward-thinking, positive people that share the same passion, zest, and zeal for life as you.  We all need support and we all need encouragement.  One of the many benefits of a Mastermind group includes putting you in the mindset of success.  And it is the mindset of success that actually allows you to be successful.  Surround yourself with a solid Mastermind and watch what happens in your life.  (For more information on how you can join one of my Mastermind Groups, check out the Fitness Quest 10 website). 

-Take ACTION!!!! 
If you truly want to improve your mindset, you must be willing to work at it.  Take ACTION on these items.  Which ones resonate with you?  Which ones speak to you?  All of them are good.  The more you do, the more you will find yourselves “naturally” being more positive and optimistic about everything in your life.  

Mindset and attitude is everything.  It drives your entire life and you must do everything you can to set a great attitude in life.  It is said in the Secret as well as the Bible:

-Your thoughts become your words
-Your words become your flesh
-Your flesh become your actions
-Your action becomes your character

Therefore, “Thoughts become Reality”.  Carefully guard against your thoughts and set yourself up for success.  Think positively.  Surround yourself with great people.  Read great books.  Listen to great messages.  Spend time praying.  Set up your environment for success.  You have the conscious choice to think and be more positive.  Set yourself up for success and continually reinforce all of the ways that you can create the positive mindset you need to excel in life.

GUEST ARTICLE
Helping Your Young Athlete Get Faster
by Brett Klika, CSCS, Fitness Quest 10 Director of Athletics 

A high school coach of mine once said "In sports, speed cures all evils". In other words, if you are fast, you'll always do well, in almost any sport. Speed is one of the most significant factors that set athletes apart in any sport, at any level. A small number of people are born with speed. They inherit the proper muscle fiber type, limb lengths, and neuromuscular system from their parents.
   
If your young athlete is not one of the above people, there are many ways in which speed can be developed and learned. EVERYONE is able to get faster. In the last 20 years, there have been many findings in the scientific community in regards to speed improvement, particularly for youth. Below are some guidelines as to scientifically founded ways in which your youth athlete can get faster. As far as an ideal age to get started, youth should be as active as possible from the time they can walk and run, but at about age 8, the neuromuscular system begins to mature to the point at which children can develop specific, repeatable, accurate, physical skills. Of course, factors such as attention span and social maturity will also play a large role in a youth's training program. As always, we recommend seeking the assistance of an experienced, credentialed professional in designing a program for your child.

General Fitness
Unfortunately, with the video game revolution, many youth are in poor shape. Many youngsters are overweight, have poor endurance, and poor general fitness. If your child is fairly inactive, or overweight, you can help make them faster by merely improving their physical health profile. By maintaining a reasonable weight (without significant caloric restriction, and maintaining a healthy, normal youth diet) and increasing the amount of physical activity they do per day, running, jogging, biking, etc will make them faster, and set up good habits for the rest of their life.

Strength
One of the most basic ways for a youth athlete to improve speed is to improve their strength. Many children are slow because they are not able to create enough force to move their body weight effectively. Strength also affects other things such as power development, balance, stability, and flexibility! Utilizing body-weight based exercises involving all major muscle groups is a safe, effective approach. Contrary to previous beliefs, modern research has demonstrated that even traditional resistance training, utilizing external weight can be safe and beneficial to children. It is imperative, however, that the athlete follow a strict progression-based program, paying extreme attention to proper form and technique, monitored by an experienced, credentialed professional. Improper progression, technique, and program design can put the child, and anyone involved with a strength and conditioning program at a high risk for injury.   

Coordination
The neuromuscular system’s ability to transmit signals from the brain to the involved muscles for speed activities is an essential skill. This can be improved utilizing drills that involve rapid, sequential movements such as the agility ladder, skipping, marching, jumping rope, ambidextrous upper-body activity, reaction drills, and gymnastic drills. Proper coordination will segway into proper running mechanics drills.

Proper mechanics
Running technique is an extremely significant factor in creating and maintaining speed in young athletes. Proper technique makes movement more efficient, allowing for the correct muscles to fire in the correct sequence. Begin with basic coordination drills as mentioned above, and progress towards drills that are closer to actual running mechanics. For help on speed mechanics, consult a reputable speed coach.

Flexibility
For any athlete, a joint’s ability to utilize its full, natural range of motion is very important in regards to generating fast, powerful movements. This ability also decreases the likelihood of injury. Youth often begin life with extreme flexibility, but as they grow, this flexibility often decreases due to a number of factors. Daily pre-training warm-up and post -training stretching aids in an athlete’s ability to maintain flexibility as they mature. In addition, participation in cross-training activities that involve large joint ranges of motion such as martial arts, dance, and gymnastics, yoga, and Pilates will help significantly improve flexibility and joint range of motion.  

Progression, Program Design, and Consistency
None of us were born being able to walk, run and jump. It took quite a bit of time to develop the strength, coordination, balance, etc., to be able to perform these skills safely and efficiently. One must look at  a speed and strength program for an athlete in much the same way.  

Young athletes are not physically mature professional athletes. Their body cannot achieve the same complex movement patterns, volumes and intensities as older athletes without significant injury, or frustration. Different athletes neuromuscular systems mature at different rates as well, what might work with one young athlete, may not work with another. Have a professional who is experienced with working with young athletes sit down with you and your child to design a progressive program that is specific for the developmental level of your child. Remember, with young athletes, they must enjoy and believe in what they are doing. If they are not capable of putting focused, mental effort towards a program, it may not only be a waste of time, it may be dangerous as well.  

The consistency in which you approach a training program is essential. Practicing speed and movement skills on a consistent (an absolute minimum of 2, maximum of 4 days per week) basis is the only way in which improvements in skill will be achieved. All of the above factors will help your young athlete get faster and stronger, while decreasing their likelihood of injury. Remember, youth want to have fun.  Involve them in a program that is rewarding, engaging, and will help improve their self esteem. Above all, any program should help establish a positive view of fitness and exercise to last them throughout life. Even 40 years? Your participation in the above activities will determine how well you fulfill this vision. These tips will help you look, live, and feel great all throughout life. 



CLIENT SPOTLIGHT
Jim Carbaugh Wins More than Just A Bike Trip
Patrick Jak, Personal Trainer & Cycling Coach, Fitness Quest 10

We never know how we will perform in the face ofadversity. Will we struggle? Survive? A very specialclient of Fitness Quest 10 has shown all of us what itis like to be faced with a tremendous challenge, meetit head on, and not just overcome it but leave it in the dust...
Click here to continue reading

COOKING CORNER
By Julie Wilcox, General Manager of Fitness Quest 10

This is one of my favorite late summer/early fall recipes.  It's easy to prepare, healthy, and tastes great!  Bon Apetit!

Grilled Swordfish and Rice Tabbouleh
- 6 6oz portions of fresh Swordfish, drizzle with olive oil, salt and pepper
 
Preheat grill or grill pan to medium high heat.  Grill Swordfish 4-6 minutes per side depending on thickness.  Do not overcook, and let swordfish rest for a few minutes prior to serving.
 
When prepared:
6 Servings
264 Calories
44g Protein
0g Carbohydrates
8.8g Fat
 
Rice Tabbouleh
- 5 cups water
- 1 1/2 teaspoons salt
- 1/2 cup wild rice
- 1 cup long-grain brown rice
- 1 lemon (rind minced)
- 3 tbs fresh lemon juice
- 2 tbs olive oil
 
- 1 garlic clove, minced and mashed to a paste with 1/8 tsp salt
- 1 1/2 cups finely chopped fresh flat-leaf parsley
- 1/4 cup fresh chopped mint
- 1 1/2 cups thinly sliced scallions (1 bunch)
- 1 cup halved grape or cherry tomatoes
- 1/4 teaspoon black pepper
 
Bring 2 1/2 cups water with 1/2 tsp salt to a boil in 2-3 quart saucepan, then stir in the wild rice and cook over low heat, covered, until rice is tender, about 1 to 1 1/4 hours (grains will split open).  Drain and sieve.  While wild rice cooks, bring remaining 2 1/2 cups water to a boil with 1/2 tsp salt in a 3 quart heavy saucepan, then stir in brown rice and cook over low heat, covered, until water is absorbed and rice is tender, 40 to 50 minutes.

Spread each type of rice as cooked in a shallow baking pan to cool to room temp, about 15 minutes.  While rice is cooling, whisk together lemon juice, oil and garlic paste in a small bowl.

After rice has cooled, in a medium bowl add rice, parsley, mint, scallions, tomatoes, lemon rind and pour lemon juice mixture over it (you can also add balsamic vinegar).  Add salt and pepper to taste.

When Prepared:
6 Servings
215 Calories
5g Protein
36g Carbs
2.3 Fat

"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!



ATHLETE'S CORNER
Addressing Weight Gain
by Brett Klika, B.S., CSCS, Fitness Quest 10 Director of Athletics

 Q:  My high school athlete is trying to gain weight for sports, but doesn't have any luck.  Should they start taking protein shakes and other "supplements"?
 
A:  The answer to that question depends on what they are currently doing.  Nutrition is  going to be the first and most important factor in weight gain.  Weight training will compliment a great nutrition plan in regards to gaining weight, and will increase the athlete's strength and performance. 
 
Nutrition
To gain muscle and weight, young athletes need to increase the number of quality calories they eat each day.  I don't' mean by adding a low-fat protein shake to their diet.  I mean, upping their daily caloric intake by about 1000 calories!  The "bowl of cereal for breakfast, sandwich for lunch, processed crap for a snack, and dinner" model will not end in quality weight gain.  Young athletes should try to eat a minimum of 4 times per day, taking in around 600-700 calories per meal if they want to gain weight.   If they are not gaining weight, they are not eating enough. Sometimes, supplement shakes are nutritionally dense and they taste good.
 
Here are some nutritionally and calorically dense foods that will help them achieve their goals:
-Whole eggs and egg whites
-2% milk (more calories and protein, fat OK if they are active)
-Oatmeal (not instant), and Oat Bran
-Brown rice, wild rice
-"Meat off of the bone"  (Red and white meat off the bone)
-Whole wheat bread and pasta
-Peanuts and Peanut butter (put it on everything)
-Potatoes, sweet potatoes, yams

If they don't like these foods, just double and triple up on what they do like!  If they don't like eating that much, they won't gain weight!

Weight Training  
Weight training aids in creating additional muscle tissue in the body.  Muscle weighs more than fat.  Aside from aiding in the gaining of quality weight, weight training helps an athlete get stronger and faster.  Consider the following in regards to weight training and weight gain:

-Increasing caloric intake is still the most significant way to gain weight.
-Train at least 3 days per week, no more than 5, for at least 10 consecutive weeks.
-Train all major muscle groups, not just "vanity muscles" (chest, shoulders, arms).  Large muscle groups like the legs and back have larger muscles involved, so training these groups aids in increasing body weight.
-Always get stronger, lift more weight (keeping correct technique in mind)

ABOUT TODD
Todd Durkin is a Two-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 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 .