San Diego’s Big Losers…

Todd Durkin visits the NFL Network

Todd Durkin, Owner, Fitness Quest 10, Head, Under Armour Performance Training Council was on the NFL Network talking about preparing for the NFL Combine. Take a look at the clip and if you are looking to prepare for the NFL combine come to Fitness Quest 10.

How To Erase Belly Fat, Tone Without Gaining Muscle, And When To Hit The Gym

Fitness Quest 10 Trainers answer frequently asked  Health and Fitness questions for the  San Diego News Network .

Below is the latest article featuring Jeff King.


In this section, SDNN and a range of local experts answer your burning health and wellness questions – everything from exercise, diet and fitness to health and body issues. We’ll crack the myths, correct the contradictory information and put truth into the hearsay that is so often a part of the wellness world.

Want to know more about fish oil or how to sculpt your abs? Just ask.

What do you want to know? Get a professional’s opinion and send your questions to health and wellness editor,

Here to answer this week’s fitness questions is Jeff King, strength coach and Director of Basketball at Fitness Quest 10 in Scripps Ranch.

Q.  How do I tone my arms and legs without gaining a lot of muscle?

A.  Jeff says: Part of getting lean has nothing to do with touching weights. It comes down to what you eat. If you want to tone your body without getting a lot of unwanted muscle, you need to eat lean. Eating lean means eating less processed food and replacing it with good food like fruits, vegetables and lean meat – foods like chicken, grass-fed beef and nuts. These foods will provide you with good energy and allow you to maintain a good calorie intake count. Another good way to eat lean is to eat smaller meals throughout the day. This will keep your metabolism high, which helps your body to burn calories.

The second part of toning your arms and legs without gaining a lot of muscle is to do a  moderate volume of reps. Cut down the amount of reps you do per exercise. If you are normally do 15 reps per exercise, cut it down to 10 reps.

The theme here is to work gradually. Slowly add better foods into your diet. If you do something in increments, you will get a more toned body and you will see the results you want. If you go from 0 to 60, you will not get results and become frustrated as a result. Instead, go from 0 to 20, then 20 to 40, then 40 to 60.  You will get the results you desire and will not get discouraged.

Q.  What is the best way to get rid of belly fat?

A.  Jeff says:

To get rid of belly fat, look at the previous answer. It comes down to eating lean. The key points of eating lean are:

Cutting out processed food.

Replacing processed food with non-processed food, like lean meat, vegetables, and fruits.

Eating smaller portions but eating more meals. Ideally, you want to eat five small meals a day. Examples of small meals include nuts and fruit or meat and vegetables.

Make meals the night before and bring them into work. This way, you will not be tempted and cannot use the “I didn’t have any food so I had to drive through McDonalds” excuse.

Lastly, you must be disciplined.  The people who really want to cut belly fat will stick to their lean diet. Cheat meals are going to happen – don’t dwell

Q. Does it matter what time of day I work out?

A. Jeff says:


Read more:

Jennifer Reed, at jennifer.reed(at)

For more information on  Fitness Quest 10:



San Diego Padres Train at Fitness Quest 10

Fitness Quest 10 exists to help people achieve their fullest potential in all aspects of life (mind, body, and soul).

Below is an awesome video showcasing the San Diego Padres training at Fitness Quest 10 to prepare for their 2010 Major League Baseball season.

For More Information on Fitness Quest 10: Visit

No matter if you are a professional athlete or average Joe or Jane, Fitness Quest 10 is here to help you!

Fitness Quest 10 News Special Report on MISS FIT BOOT CAMP!

This is an oldie but a goodie…

Fitness Quest 10 field reporter and personal trainer, Anna Renderer, does a special report on Scripps Ranch Miss Fit Woman’s Boot Camp. Tune in and get the latest fitness news from around San Diego.

Strength & Conditioning for Combat Athletes

Mixed Martial Arts (MMA) is here to stay. Increased TV time, Pay-per-view success, major partnerships and sponsorships in place; this MMA “fad” isn’t going away. We are beginning to see the popularity of this sport effect the fitness industry as well. From the professional fighter to the casual fight fan, more and more clients are coming in asking for MMA-type workouts.

This growing trend led me to begin my own “path” of researching and experiencing the sport. Whenever a trainer or coach asks me about how they can get more involved in a particular sport or new trend, I always tell them to get as much education as possible…so I took my own advice. I bought a number of books and DVDs, I looked into workshops and certifications, I contacted coaches and colleagues with MMA coaching experience, and I even began taking various classes and instruction in the sport. I wanted to experience what the athlete’s body (and mind) goes through in training and preparing for a fight (or tournaments in my case). I grew up participating in team sports, so this unique sport was a big change for me as it requires a different mind-set when training and preparing.

Here are some of the things I’ve learned…

Similar to other professional athletes, these individuals have tremendous drive and focus. Their training schedule is intense and for the 8-12 weeks before their fight, that is all they concentrate on. Injuries are very common in the sport so a key with these athletes is to find the proper balance between their training and adequate rest (recovery). There are so many different skills and backgrounds in the sport that it is important to be well-versed in many disciplines. Muay Thai, Jiu-Jitsu, wrestling, etc. are all common styles used in a typical match. Many of the athletes today come from one background or another. Many were collegiate wrestlers and don’t have a lot of “stand up” experience. Conversely, a number of athletes have a Muay Thai or kickboxing background and are not comfortable on the ground. Because of all these variables, an athlete’s training program may include days with up to three sessions per day! An example may include conditioning work at 7:00am, wrestling/ground work at 11:00am, and Muay Thai/pad work at 7:00pm.

With these intense programs, it is vital to get adequate rest and, if necessary; massage, physical therapy, and/or other forms of bodywork (i.e. Active Release Techniques) work to aid in recovery. While three sessions per day may seem like a lot, if they are efficient and well-planned, then they may be necessary. Two-a-days are more common during an 8-12 week camp or program, and I would include one day with just one session and one day of complete rest.

With regards to strength and conditioning, we like to incorporate 2-3 sessions per week during the program. A lot of programs I’ve seen out there just include intense, all out “metabolic circuits”, however; if our athletes want to the best, they must be strong, and they must incorporate resistance training into their programming as well. Metabolic circuits alone are not enough. We must continue to build that foundational strength that is necessary to get to the next level. We do not want to work on developing our endurance and conditioning if our strength base is not adequate.

Our typical training sessions include the following phases:

A crucial point to remember – We don’t “isolate muscles”. We train movements, not muscles.
Maximum strength training is a great way to “lay that foundation” early on in a periodized program. As we get closer to the fight or tournament, we will then start to transition from max strength work into more “functional” or “combat specific” strength training. It is vital to develop an undulated periodization program. Anyone can put together a challenging “workout”. We want to have our sound program for the full 8-12 weeks determined prior to day 1. Since this is a sport of weight classes, relative body strength and endurance is paramount. Obviously, technique is an important piece, however; if you have superior strength and power endurance, then you are going to have that competitive edge.

Since these individuals do not have the same schedule as professional fighters, we definitely modify things when putting a session together. They may have a marketing meeting at 8:00am on Tuesday instead of a 90 minute grappling session. When putting these MMA-type workouts together, we must keep this important point in mind. They can be challenging, inspiring and fun…as long as we keep in mind that safety is first and foremost in our approach.

Regardless of level and background, we include the same phases that we use with our professional athletes (see 5 phases listed above). The movements and intensity level will vary from our professionals, however; we use this same system because it is an effective way to prepare and strengthen the body and reduce the risk of injury.

A resistance training session may look like this:

1. Foam rolling, glute activation, thoracic spine mobility work (10 minutes)
2. Jumping jack series, high knees, carioca’s, lunge with reach work (5 minutes)
3. Med ball work against a wall (5 minutes)
4. Vertical push, vertical pull, quad dominant
Horizontal push, horizontal pull, hip dominant (30-35 minutes)
5. Assisted stretching (10 minutes)

A metabolic circuit training session may look like this:
1. Foam rolling, glute activation, thoracic spine mobility work (10 minutes)
2. Jumping jack series, high knees, cariocas, lunge with reach work (5 minutes)
3. Med ball work against a wall (5 minutes)
4. Tire flips, sledgehammer work, heavy ropes, sled drags (30-35 minutes)
5. Assisted stretching (10 minutes)

The purpose of this article was to give you a brief look inside growing trend of strength and conditioning for the MMA athlete. I hope you finish with a little insight into this rapidly growing sport. As I continue to research and experience, I will be sure to pass more information along. Meanwhile, if you are looking to train like an MMA fighter, bring your focus, intensity, and passion to every rep, set, and session and get in the best shape of your life.

About Doug

Doug, a
Massachusetts native, earned his Bachelor’s degree in Exercise Science with a minor in Business Management from WestfieldState College. Since moving to San Diego he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI Gravity instructor training, FMS training, and received his CPR/AED instructor status. Currently, he is completing the MMA Conditioning Association program and preparing for his next Jiu-Jitsu tournament.
For more information on TDE or FQ10, please visit or



We take it for granted and always want more of it. We are meant to sleep through the
night without disruptions. During our restful night sleep our body repairs, recovers and
restores all the damage the day has done.
During exercise you tear down the muscle and with efficient hydration, nourishment and
rest you will rebuild the muscle. So, if you gain 10 lbs. of muscle, you will burn 500 –
700 more calories per day than you did before. And that is just to carry around that
muscle with your daily activities (you even burn more calories at night when you sleep).
So, in order to burn more calories, you must increase your physical activity level.

Why do we Sleep?
For an activity that takes up one-third of our lives, little is known about sleep and
humans. It’s known, for example, that during the deepest phases of sleep growth hormone
is released, energy is restored and the immune system is strengthened, and during REM
(rapid eye movement) sleep we have vivid dreams and our brains may be working on
consolidating memories.
If you are not sleeping through the night it is because of what you are eating! The
Standard American Diet (SAD) has caused everyone to live a life of stress, disease
symptoms, and low energy. Our diets are deficient in vitamins and minerals leaving us
malnourished and overweight!
If you are waking at 2:00 a.m. every night to urinate, it is interrupting your REM sleep.
Our sleep time is when our body repairs, rebuild, recovers by utilizing stored fat as it’s
energy source.
Insomnia, which can occur intermittently or for several days or months at a time, is
classified as:
• Difficulty falling asleep
• Waking frequently during the night
• Waking too early in the morning and not being able to get back to sleep
• Waking feeling un-refreshed
Insomnia will affect your hormone levels and accelerated aging has been named as the
culprit in a variety of diseases including:
• Obesity
• Depression
• Diabetes
• Cancer

Methods to Help You Sleep

If you’re suffering from insomnia it may be tempting to look to a pill for an immediate
solution, but in the long-term the effects of these drugs are likely to be worse than those
of the insomnia.
• Sleep in complete darkness or as close as possible. When light hits the eyes, it
disrupts the circadian rhythm of the pineal gland and production of melatonin and
serotonin. There also should be as little light in the bathroom as possible if you
get up in the middle of the night.
• No TV right before bed. Even better, get the TV out of the bedroom. It is too
stimulating to the brain and it will take longer to fall asleep. Also disruptive of
pineal gland function for the same reason as above.
• Avoid using loud alarm clocks. It is very stressful on the body to be woken
suddenly. If you are regularly getting enough sleep, they should be unnecessary.
• Journaling. If you often lay in bed with your mind racing, it might be helpful keep
a journal and write down your thoughts before bed.
• Get to bed as early as possible. Our systems, particularly the adrenals, do a
majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m.
In addition, your gallbladder dumps toxins during this same period. If you are
awake, the toxins back up into the liver, which then secondarily backs up into
your entire system and causes further disruption of your health.
• Add a high quality protein shake and high quality Omega-3 Fish oil.

Please consult with us for more support!
Cheers & Good Night
Heather Fleming