Top Recovery Strategies To Enhance Your Workouts

Happy Spring! I hope you are doing well and enjoying the extra hour of daylight that signifies Spring is here. Every extra minute of daylight creates more opportunity for working out and some extra “play-time” in the evening. It’s a GREAT time of year!

I was speaking to a committed client at Fitness Quest 10 last week about top strategies for recovery after her workouts. This client trains 3-4 times per week, eats well, and gets about 7 hours of sleep per night. She wants to lose 15 lbs and ramp up the intensity and frequency of her workouts another day or two per week but often finds herself sore. We explored ways for her to recover optimally, feel good, and get the most out of her workouts.

Optimal recovery is an essential part of everyone’s fitness regiment. Check out this short video clip with some of my “Top Recovery Strategies.” These are the strategies that can really help you perform and feel better.  Let’s get 1% better today – take a peek of the video.

Train hard.  Eat right.  Recover smart.  Live inspired!

Peace and God Bless,

Todd

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide.  He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele.  Todd trains dozens of NFL and MLB athletes, including 2010 Super Bowl XLIV Champion and MVP Drew Brees.  He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Fit Team, and is a featured presenter on the Perform Better educational circuit.  He is a two-time Trainer of the Year (IDEA & ACE).  Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US.  Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post.  Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His new book, The IMPACT! Body Plan debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance.  You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

Fitness Quest 10 In The Makings

Fitness Quest 10 was built upon the dream to create a special place to empower people to be the best they can be. In a world that is often over-stressed and out of balance, the goal of Fitness Quest 10 is to transform the way we think about health, fitness, and success in life.

If you want to be great in life, you must have 3 things—

  • Commitment
  • Connections– with family, friends, and colleagues
  • Conditioning for Life

Fitness Quest 10 began with a dream shattered by a vicious hit on a football field in France in 1995. Motionless on the ground with three crushed vertebrae, Todd Durkin knew his dream of becoming an NFL quarterback was ended. It was time for Plan B.

After months of excruciating physical and emotional healing, Todd went back to school for an advanced degree in biomechanics and sports medicine. He eventually landed in San Diego in 1997, a young man, alone and with little money but a new dream germinating.

This was the dream of something unique in the booming field of physical fitness: a studio built around programs that would combine personal training, sports performance, coaching, teaching and rehabilitation – a mind/body approach, a blend of Western and Eastern philosophies, a place where clients could not only reach their health and fitness potential but also be empowered to reach greatness in life.

This dream included people of all ages, shapes, sizes and motivations – elite athletes and weekend warriors, grandmothers and grandchildren, people suffering chronic pain or stress and people seeking to avoid these chronic maladies, people wanting to lose weight, lower blood pressure or cholesterol and people simply wanting to look and feel better. This would be a special place – an energetic, motivating, positive environment. A place that would transform lives.

With that as its vision and founding principles, Fitness Quest 10 was launched in January 2000 as a one-man show. Today, FQ 10 is a team of more than 25 trainers, coaches, therapists and administrators, all uniquely educated and certified and all sharing one common goal: to motivate, educate and empower people to transform their lives and reach their full potential.

We achieve this in many ways: personal training, massage therapy and bodywork, athlete performance programs, Pilates, yoga, nutritional guidance, life-success coaching and many complimentary methods that help clients achieve their own dreams. It is a comprehensive, holistic approach to fitness, wellness and performance, conducted in an environment that is safe, comfortable, professional and energetic.

That is Fitness Quest 10.

I invite you to be part of the energy of Fitness Quest 10. We have a passionate team of experts committed to our mission and dedicated to serving you in a positive environment.

As you strive for health and balance in your life, remember to put a “10” effort into everything you do. Live each day to the fullest and never take for granted the blessings and opportunities we have been afforded.

Create a great day and have a great FQ10 experience!

“2 for 1 Special” – TRX Movements

Here are 5 TRX movements we utilize that involve alternating between two exercises. You will perform one rep of one exercise followed by one rep of another exercise and continue to alternate back and forth for the desired number of reps. Using the interchanging sequence requires a bit more coordination and core stability. We use these with healthy clients and feel that, as long as they are executed with proper form, are safe, effective movements that will challenge you in a fun, new way.

Here is a brief breakdown on the 5 exercises:
1. TRX Bicep Curl to Row

This is a pretty popular interchanging sequence that you may have seen before. Perform a TRX bicep curl with your palms up and your upper arm parallel to the ground. After one rep of your bicep curl, rotate your hands to a neutral grip and perform one rep of a low row with your elbows down by your side and your spine neutral throughout.

http://www.youtube.com/watch?v=U_2eiv7lyeA

2. TRX Pistol Squat to 1-Leg Balance Reach

When performing the single leg squat (pistol), keep your arms relatively straight and try to keep your weight on the heel to the mid-foot while maintaining an upright posture. After each pistol rep – hinge from your hip, maintain pressure into the handles, extend your heel towards to back wall, and lower down into a balance reach or deadlift position with a neutral spine throughout the exercise.

3. TRX Curtsy Lunge to Lateral Lunge

Begin by lowering down into a reverse lunge position and reaching the rear leg diagonally back to the 4 o’clock position (if looking at a clock). On the way up bring that rear leg way out to the 9 o’clock position and line up the ankle, knee, and hip joint while keeping the trail leg straight. Head and chest should remain upright and feet should remain forward throughout the exercise.

4. TRX Burpee to Scorpion

After the pushup portion of the burpee, you will perform the scorpion by rotating your torso and bringing the “free leg” under your body and then rotating your torso the other way to bring that “free leg” over your body. Next, return to the pushup position and drive that knee up before standing tall to complete one rep.

5. TRX Row to Triceps Extension

Keep a neutral grip for your row exercise and pull explosively enough to carry you through and under the anchor point where you will go right into an overhead triceps extension movement. This will also be done in an explosive nature so that you can return back to the row position. Make sure the strap length is fully shortened and only offer this to healthy and experienced TRX users.

Get with these movements and let me know what you think!

About Doug
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State 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. He has also appeared in 8 fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers. For more information please visit www.todddurkin.com, www.fq10.com, and www.dbstrength.com.
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The S’s Of Success Training Youth

By Jeff King, C.S.C.S., MA, Fitness Quest 10

Being a member of the training staff at Fitness Quest 10, I sometimes sit back and ponder what makes our athletic programs unique from others around the country? I began to think about our own training philosophy towards young kids and what we try to implement with each session to ensure that kids get a great experience and that parents see tremendous value for their children.  If the parents hear from their kids they like their training and they are getting a lot out of it, the more likely they will continue to reap the benefits of long-term success. There are four things we want all our young kids to experience after the end of each and every session. These are called “The 4 S’s of Success.”

Sweat – Let’s face it– most young athletes want to see and feel they have been through a workout. And we want the same thing! Parents want to know their kids are doing something productive during their training sessions, they are developing fully, and they are being challenged maximally. What better way than to see your kid sweaty and breathing hard during and after a workout. This does not mean run every kid to the ground to the point they cannot move after their session. I am talking about elevating their heart rates and pushing them out of their comfort zones. Keep kids active and engaged throughout the entire session and you will get on most occasions a kid who is appropriately challenged and tired at the end.

Smile – One of the most important things a young kid can do within a session is smile. This importance is even heightened when dealing with a shy and reserved young athlete. If kids are smiling during a session, chances are they are enjoying their training, engaged in their training, and responding to the coaching. Having a kid smile during his or her training can go a long way in developing long term training success, trust, and friendship.

Success – Every client, no matter what demographic, wants and needs to experience success. I strongly feel experiencing success is most important for young kids. They are at an age where there are in the progress of developing confidence and self-esteem in all aspects of their lives. Experiencing success during training will have them wanting more, sharing it with their parents, and having it carry over to other areas of their lives such as school. The take home message is simple: kids need to be challenged to the point where they reach success but that they always know another level exists.

Smart – This point is often overlooked by trainers who work with young athletes. Young athletes should have a basic understanding of the rhyme and reason to the workout. This doesn’t mean that you have to break down every single biomechanical movement of an exercise. What I do mean though is how you can take an exercise and make sure your athlete understands how it can help him or her in their respective sport. My experience proves that kids will be more likely and willing to do any exercises if they understand how it will help them. Kids are smart and we always pay careful attention to just the right amount of coaching.

There you have it:  “The 4 S’s of Success.”  We strive to achieve all four points with every young kid, athlete, and client we train. Our role as coaches should not only be to make every kid stronger, faster, and more fit, but make them an overall better person also. We value and honor the opportunity to work with kids. Each time with them lends us the opportunity to mold them, motivate them, and help direct them towards more success.

For information on all Fitness Quest 10 Summer Camps see below:

Quest 10 KidsBoys and Girls entering 3rd-8th grade.  Get the kids off the couch this summer! This camp is a fun and effective introduction to fitness and athleticism for youngsters. Divided into two developmentally appropriate age groups, youngsters will learn how to improve their coordination, flexibility, strength, and more.  CLICK HERE For More Information.

Varsity Speed and Strength AcademyBoys and girls currently enrolled in or attending high school. Excelling in High School athletics is all about SPEED.  Fitness Quest 10′s Varsity Speed and Strength Academy is designed to teach high school boys and girls the secrets of creating unmatched speed, strength, and athletic performance!  CLICK HERE For More Information.

FQ10 Elite Current or college bound men and women.  The commitment and expectations of college sports are demanding.  This program is designed to prepare current collegiate or collegiate-bound athletes for the demands of college athletics.  Athletes will learn how to perform the required weight room, speed, and conditioning drills and lifts for their school.   Fitness Quest 10′s athletic performance and injury prevention methods and technologies are integrated into this advanced program.  Spend your summer getting an edge on the competition!  CLICK HERE For More Information.

Call Fitness Quest 10 at 858-271-1171 to register for any of our 2011 Summer Camps.

Jeff has been working at Fitness Quest 10 for the past three years. Jeff specializes in working with young athletes and teams of various sports. He has worked with hundreds of athletes of various abilities and levels including high school, college, and professional. Although Jeff specializes in working with athletes, Jeff also trains the general population. Jeff’s main goal in life is to educate, motivate, and inspire people of all ages about the importance of exercise and nutrition. His desire and enthusiasm to make an impact on peoples’ lives makes Jeff a special trainer and someone who seeks to become better everyday.

In Like A Lion

In like a lion and out like a lamb.” That’s March for you. Or at least it was  typically like that in March growing up in New Jersey. Here in southern California, March doesn’t pack quite the same punch in the weather department, but it is a crazy busy time at Fitness Quest 10, my athletic performance facility in San Diego. Off-season training for my NFL clients is in full swing. My team and I are working with focused, committed people every day – regular Jane’s and Joe’s, along with the pros. These are men and women who are dedicated to health and fitness on a daily basis. They are dedicated to getting 1% better each day. Dedicated to the IMPACT philosophy: Train hard, eat right, recover smart and live inspired. In other words – striving for excellence and creating IMPACT.

My first book, The IMPACT Body Plan, was published just six months ago this month. IMPACT is a way of living. It’s a credo. A mantra. In the simplest terms – it’s the message at the heart of all my activities. No matter what I’m busy with – training, coaching, speaking, teaching… My goal is to build and lead a community of IMPACT.

Are you a leader? Do you have a team you’re developing? Large or small, maybe your team is in the workplace. Or, maybe they are young athletes or students. Maybe they’re your own children… No matter how your team is comprised, they look to you for leadership and a clear and compelling message. A message you model for them – in words and actions. Because effective leaders are master communicators who know how to manage their message. They know how to keep their team together on the same page.  They know how to move people toward a better tomorrow… Better for the individual. Better for the team. Better for the community.

I’ve been doing a lot of thinking about how I manage and communicate my message of IMPACT.  And I keep coming back to one of my all-time favorite sayings… A leader of one, a leader of many; if you can’t lead one, you can’t lead any. I’m thinking about this right now because March is personally one of my busiest months. You know what it’s like… A time when the calendar is so full you can barely navigate week to week. A time when it’s easy to forget the “why” because you’re so busy with the “what.” A time when you must re-double your commitment to personal health and wellness. A time when you need to remember there’s a “me” in message.

How do YOU manage your busiest season? Do you get so bogged down in work you forget to take care of yourself? Do you find yourself saying, “as soon as I make it through this week… or month or… ??? THEN, I’ll get back to my old routine.” My friend, it is time to get out of the business of old routines. You need a now routine. Now is the time to make a commitment to yourself to put on your oxygen mask first. Only then can you get back to the business of others. Only then can you get back to your team and your message.

It doesn’t matter if you struggle with busy days, a busy season or a busy life. Here’s a short list of suggestions that are sure to energize your mind and body and make the “me” in your message a lot healthier and happier.

First, find balance. You’ve got to achieve a balance between meeting your own needs and the needs of others. Most of us don’t want to hear this because we’re inspired to serve others and find it hard to focus on ourselves. But you’ve got to do it. You have to get ahead of the curve and stay ahead. When you’re strong and healthy, you bring energy and vitality to your work. When you aren’t, you don’t put your best foot forward because you can’t. It’s that simple.

Educate yourself about recovery and regeneration. This is the opposite of the weekend warrior. Yes, first you must exercise. But, I’m talking about what you do after the workouts – sleep, massage, breath work, etc. These recovery techniques help you to relax and improve your body. Regeneration occurs when you restore the quality of your soft tissue – your fascia, muscles, ligaments and joints.  So, get your seven hours of sleep a night. Get a massage. Get a foam roller. Now. Today. You’ll be amazed at the results.

Don’t wait to take control. This is a key message in my book. Prevent stress from overwhelming your system. “We’re so busy sprinting, that we don’t stop until our bodies shut down and force us to take notice of the damage we’ve done.” Start today with just one of the many techniques I discuss in Chapter 9 of The IMPACT Body Plan that will help put you in control again. Meditate daily, start a journal, start or get back to your favorite yoga or Pilates class. Pick one – because even one will create noticeable change.

Set aside a few minutes a day for YOU. You may hear this message all the time, but when will you hear it enough to change your behavior? You can make a difference with just a few minutes a day, even if it’s only 10 minutes to start. You get to pick the activity: a power nap, a walk around the block, a chance to stretch, to meditate, to breathe, or to write. And call it what you will – personal time, me-time, quiet time, etc. I challenge you to start today and I promise you will remember the “why” in addition to the “what” of your busy life, you will restore perspective, and you will renew energy and purpose.

Friends, don’t let the madness of any month weaken you or your message. You CAN tame the lion into a lamb.  And when you do, you will be stronger than ever and able to get back to the business of leading. Sometimes you have to focus on yourself in order to focus on others. Just like, sometimes you have to go slow to go fast. This may be one of those times for you. Take 10 minutes for yourself TODAY and discover the IMPACT!!!

Peace and love,

Todd

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide.  He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele.  Todd trains dozens of NFL and MLB athletes, including 2011 Super Bowl XLIII Champion Aaron Rodgers & 2010 Super Bowl XLIV Champion and MVP Drew Brees.  He is the head of the Under Armour Performance Training Council, serves as a consultant to Gatorade, and is a featured presenter on the Perform Better educational circuit.  He is a two-time Trainer of the Year (IDEA & ACE).  Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US for the 2nd year in a row.  Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post.  Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His book, The IMPACT! Body Plan, is a 10 Week program designed to create world-class fitness and life performance.  You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

 

 

Are You Addicted To Exercise

By Paula Owens, MS

Some people are sedentary, while others are obsessive in their mission for a leaner physique and as a result, go overboard with exercise. Exercise addiction is probably the most contradictory of all addictions. Many compulsive exercisers have behaviors similar to drug addicts, including effects on their mood, tolerance and withdrawal. These individuals define themselves by their strenuous exercise routines. Little do they know, they’re putting their health at risk, especially if they’re radically cutting back on their food intake and watching every calorie consumed. Females who over-exercise and deprive themselves of proper nutrition can experience loss of menstruation cycles and ovulation. This sets them up for risk of osteoporosis, hormone dysfunction and stress fractures.

A compulsive exerciser will stop at nothing to get their “high,” including injuries, sickness, exhaustion, hormonal disruption or damage to their health.

Regular, consistent exercise is definitely a “Winning Formula” for health, vitality, longevity and fat loss. However, when exercise is taken to extreme measures compromising health, the immune system is challenged negatively.

Points to consider:

How long are your workouts? After a 10-15 minute warm up, your actual workout should last no longer than one hour. Spending two hours per workout is futile and detrimental to increasing strength, muscle size, hormonal balance and decreasing body fat.

Testosterone levels peak after approximately 15 minutes of training and begin to level off after 30-45 minutes. Cortisol levels (the catabolic, growth-inhibiting, stress hormone) start rising after 30-40 minutes and anabolic levels (growth hormones) decrease. Extremely high levels of cortisol overtime cause an increase in body fat, particularly at the abdominal skin fold.

Muscle growth and adaptations to muscles occur during recovery and rest, not during the actual workout. Cutting back to 3-4 training sessions per week will induce greater gains in strength and recovery.

Are you getting stronger with each workout? Are you losing body fat? Do you experience chronic aches and pains? Do you schedule in rest days? If you exercise intensely day after day after day, most likely you’re over-training. Even though you may be training different muscles groups, you must take into consideration all systems of your body:

  • Endocrine/Hormonal System
  • Immune System
  • Central Nervous System – The nervous system takes 5-6x longer to recover from exercise than the muscular system.
  • Emotional, Psychological and Spiritual

Individuality regarding your recovery abilities:

  • Adequate rest every day
  • Age
  • Amount of and type of exercise
  • Belief in yourself
  • Diet and nutrition
  • Fitness level
  • Hydration
  • Lifestyle (work/job, relationships, other stressors, etc.)
  • Massage
  • Sleep
  • Post-exercise nutrition
  • Stress management
  • Supplementation

Example: a 42 year old, type-A business person, has a family, travels for work, consumes a bagel and coffee for breakfast (major insulin spike), enjoys a martini or two before getting 4-5 hours of sleep, etc. These individual factors are extremely important to consider when designing an exercise program for this individual. Most trainers are over-training their clients. The wrong exercise program or too much exercise will only create additional stress, hormone deficiencies, and possible adrenal exhaustion causing weakness, irritability, painful joints, fatigue and increased body fat.

Warning signs of excessive exercise:

  • Biochemical depression
  • Body needs a longer warm up time
  • Chronic injuries that don’t heal
  • Constant muscle soreness
  • Craving stimulants, caffeine and sugars. While caffeine is okay before your workout, consuming caffeine post workout increases cortisol production
  • Decreased performance
  • Decreased appetite
  • Diminished libido
  • Disrupted and/or poor sleep quality
  • Elevated blood pressure and/or resting heart rate
  • Worry that you’ll gain weight if you skip exercise for even one day
  • Feeling brain-dead; fatigued; loss of motivation
  • Frequent colds and infections
  • Increased body fat from the excess cortisol and decreased lean muscle tissue
  • Body fat levels that don’t lower in response to physical exercise
  • Increased sensitivity to sunlight exposure
  • Muscle cramps, due to mineral deficiencies from over-exercising and stress
  • Relationships and social life are impacted taking a back seat to exercise
  • Salt cravings (symptom of adrenal fatigue)

Recover from your workouts:

  • Avoid extreme amounts of exercise especially excessive aerobic exercise
  • Get on the foam roller before and after workouts for myofascial release.
  • Determine your personal supplement protocol
  • Schedule in rest days. Enjoy personal down time and relaxation every day (meditation, massage, deep breathing, stretching, prayer, reading, yoga, etc.)
  • Fuel your body properly with healthy sources of protein, carbohydrates and healthy fats ensuring that your protein intake is at least 1 gm/per pound of body weight
  • Remain hydrated drinking. .7 x your bodyweight = the number of ounces to drink daily. Dehydration leads to higher cortisol levels plus a host of other negative conditions including increased fat storage.
  • Periodize your workouts often. Alternating cycles of 4-8 reps with cycles of 8-12 reps.

Sleep (7-9 restful hours each night). Lack of sleep lowers growth hormone and androgen levels and increases body fat.

Consume post-exercise nutrition within 10-20 minutes post workout. Protein and glutamine supplementation facilitates muscle recovery and can accelerate muscle glycogen resynthesis. Glutamine levels are critical in creating an anabolic environment and in preventing overtraining. Adding a scoop of greens to your post workout shake, such as Nitro Greens of Innate Greens, helps lower cortisol levels.

As with everything, moderation and balance are keys for health, vitality, longevity and fat loss.

PAULA OWENS

Your Ultimate Source for Health, Vitality, Longevity and Fat Loss

www.PaulaOwens.com