What I Learned At Fitness Quest 10

I recently completed my summer internship at Fitness Quest 10, and was asked to summarize my experience there. I could write a book about everything I did and learned this summer so instead I chose to write my top six moments:

6- I have to start it off with coaching and spotting the NFL players. I saw first-hand how hard these elite athletes have to train to be where they are. It was definitely memorable.

5- Training other coaches and trainers at IDEA inLos Angeleswas really exciting. I was in charge of the agility ladder and later in the day the battle ropes.  I had to coach up to at least 50 trainers on how to perform the set drills. Keeping up the excitement and yelling for an hour was not as easy as I thought but I got through it and all-in-all was a success.

4- Coaching the summer camps was great but the best part was just socializing and learning more about the kids from the Quest 10 Kids camp to the Elite college aged camp. The kids came every day with a smile (sometimes tired but with a smile) and were ready to work. They were there every day to get better, and our staff reassured them to keep working hard.  There was even a moment when the interns and campers got into some intense boot camp football games. Even Kyle (Director of Marketing) got out of his office and showed some of his football skills.

3- I could have put this group with the summer camps above but since it was an offsite camp I felt they deserved its own number. TheScrippsRanchHigh Schoolfootball team was a great coaching experience. Coach James and Matt led the workouts accordingly but I was there for three weeks coaching aside them. The most important key I learned from coaching there was how to communicate with a team of large numbers. At times the older kids would get out of hand but in the end they all trained extremely hard. As a collective group they were probably the most athletic camp so far which gave the coaches the opportunity to really push them to train harder.

2- The coaches and faculty at FQ10 was amazing. From the beginning they were helpful and welcoming. The culture there is more like working with your family rather than co-workers. All the coaches are experienced in their field so whenever I had a question they were quick to answer it. Coach Brett was extremely helpful and was always a great resource to go to. We spent more time with Coach Jeff then anyone else. We coached both Quest 10 Kids and Varsity Speed camps with Coach Jeff. I personally learned a lot from him, from how he would set up his warm up, how he designs his circuits, and the proper warm up. He mixed up the warm-ups in every camp so I was exposed to a lot of drills and fun exercises. I could write all day about everything I learned from each coach so I’ll just end it here. Thanks Coaches!

1- Finally, my friends that I came to know over the summer. There are six of us so we came up with a fitting title as the “Super Six.”  Big shout out to Big Tone, LP, Sean, Kelsey and CD! I want to thank all of them. I really learned the most from them because I would see them from 8:00 in the morning to sometimes 7:00 at night. We were our best critics and still worked really well together.  Last week we finished our summer together with a dance that Jeff asked us to do. Everyone should check it out on YouTube, I guarantee you’ll love it. This was the best summer ever and I wish the Super Six the best of Luck!  Oh and like Big Tone says “Get Big or Die Tryin.”

Best,

Adrian Vera

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Shove it! Top Pushing Moves

By Doug Balzarini

Over the years I’ve made clear my preference to posterior chain/pulling movements over pushing exercises. I feel that, for the majority of the population, the benefits of backside exercises far outweigh their anterior chain counterpart. Now, this doesn’t mean that I don’t like pushing exercises. In fact, pressing and pushing are staple movements in all my programs. They are essential for a well balanced routine.

Whether you are a professional MMA athlete or an “everyday population” client, make sure you include effective, functional pushing exercises into your workouts. The list could go on for pages with all the variations and various tools that one could use…I’m going to share four of my favorites.

1. Chest Press

The chest press is the “go to” exercise for developing the pecs, anterior deltoids, and triceps muscles. If you want a well-rounded routine, you should include some form of a chest pressing movement into your weekly program. In the video below, you will see the ‘Dumbbell Floor Press’. Compared to the traditional bench press, you will lose some leg drive with this variation; however, I feel it’s a bit safer for the shoulder joint and still extremely effective for developing strength and power in those upper body pushing muscles. Exercise in video below: Dumbbell Floor Press

2. Pushup

I love bodyweight exercises and pushups have been a staple bodyweight exercise for years and years. Search on YouTube and you can find hundreds of pushup variations out there…some I question the reasoning behind and some I love. When done properly, pushups force you to really engage the entire body, testing you from feet to fingertips. This variation below will add an additional challenge to the shoulder joint, your obliques, and your hip mobility. Keep the entire body “stiff” and engaged throughout the movement to protect your lower back and shoulders. Exercise in video below: Pushup with Toe Taps

3. Get-Up Variations

Kettlebells and sandbags are my tools of choice when talking about the get-up. This exercise is a great full body exercise in terms of both strength and mobility, especially for the glutes and hips. I included it in with these “pushing” exercises simply due to the fact that we are pushing our bodies away from the ground and working the anterior chain a great deal. It is essentially a static press exercise for the shoulder.

My two get-ups of choice:

Sandbag ½ Get-Up  

This is the closest “crunch exercise” you will see in my consistent routines. As long as you lead with movement with your chest and roll onto your elbow and post up onto your hand, you will limit the spinal flexion that occurs during the movement. Check it out in the video below.

Full Kettlebell Get-Up

I love this version for shoulder-health reasons. When performed correctly, you must keep your shoulder “packed”, which will ensure the scapula is stable on the thoracic spine and the surrounding muscles are fully engaged. It helps keep the shoulder strong and safe. Be sure to include Get-Ups to ensure you are getting a true core workout.

Exercise in video below: Sandbag ½ Get-Ups

4. The Prowler

The prowler is the best tool for developing both pushing power/acceleration and metabolic conditioning at the same time. The Prowler, and all its variations, is a lock to always make my list for best equipment on the market today. The exercise below is the most standard movement you can do with the Prowler. Simply load up the weights, grab the handles, get in a proper forward lean position, and get pushing. I like to incorporate the Prowler into a circuit, as a stand along exercise, or as a finisher at the end of a workout (see “finisher” article here). Be careful not to get the “Prowler Flu”!

Exercise in video below: Prowler Pushes

To see these exercises in more detail, as well as 100’s of other movements, click here.

“Everyday Population”

Proper pulling/posterior chain movements are a must if you fall into the “9-to-5 client” category. As long as your program is sensible, then there’s no reason you shouldn’t include a couple pushing exercises into your weekly routine. Incorporate with proper flexibility exercises for the chest, hips, and ankles (another article in itself) and you are on your way to reaching your goals.

“MMA Athlete”

We want to build both the strength and endurance in your front side. “Long strong” is a favorite term of mine in the industry. It refers to your ability to stay strong in the later rounds of a fight; to have the will and endurance to fight on…a lot of that is mental preparation and a lot of that is proper strength training. Incorporate these movements into your routine and you are more likely to stay “long strong” and have your arm raised in victory after the bell rings.

Make sure you incorporate pushing exercises into your weekly routine to ensure you are maintaining balance in your program.

About Doug
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). He is also the strength coach for the Alliance Fight Team in Chula Vista, CA. A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State University. 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.

Heave Ho! Top Pulling Moves

I can’t open my fingers all the way so my hands are stuck in an “iron claw” type of position; a half opened fist if you will. My forearms are throbbing and my biceps have an unbelievable “pump”. I’m bleeding from a scratch above my left eye and my lats feel like I just finished 6 sets of weighted pull-ups. Was I in a New York City bar with my Sox hat on? No. I just finished a 90 minute grappling session and my body is spent. Being a relative novice to the sport of grappling, I tend to muscle many of the movements as opposed to using correct technique and body positioning.

Regardless of whether you are a beginning grappler or a black belt, a secretary or a garbage man, the importance of pulling & grip strength can’t be emphasized enough. In fact, I pull more than push with every client I train. Sure the variations and intensities will vary; however, pulling movements are part of the foundation of every exercise program I create.

The list could go on for pages with all the variations and various tools that one could use…I’m going to share four of my favorites.

1. The Pull-up

If I could only pick one upper body pulling exercise, the pull-up wins easily. Great for grip strength, and developing forearms, biceps, shoulders, lats, traps, rhomboids, abs (yes, abs), pecs, and more. Pulling your body to the bar really forces you to engage the majority of muscles in your upper body making it a compound movement that really delivers. This variation below shows you a way to incorporate the lower body as well. Exercise in video: Pull-up with Med Ball Squeeze

2. Unilateral Row

I typically group my upper body pulling movements into two categories; vertical and horizontal. While pull-ups may be my favorite pulling exercise, I actually incorporate more horizontal pulling movements into workouts and programs. I tend to recommend these for a couple reasons; 1. They are less intimidating for some clients (pull-ups can be quite daunting to a new client), 2. They are easier to teach, and 3. They are excellent movements for improving posture.

While this particular move is a staple pulling exercise for my MMA athletes, I like to challenge the “everyday population” with a variety of rope pulls as well. Make sure you keep an upright posture with your upper body and try to pull evenly with each arm throughout the exercise. Exercise in video: Horizontal Rope Pulls

3. Bilateral Row

See the ‘Unilateral Row’ explanation to see why horizontal pulls, or “rows”, make my list. I think the more rowing you can incorporate into your routine, the stronger and more injury-free you will be throughout your body. The exercise I included in the video is geared a bit more towards MMA athletes due to the nature of their sport. Many times during a fight, they will find themselves in a long clinch or situation where they need to hold on to their opponent for an extended period of time. This requires a great deal of muscular strength and endurance in your arms and back. Backward sled walks hit the mark. Exercise in video: Isometric Backward Sled Walks

4. Deadlifts & Cleans

My room was always clean growing up because I love picking things up off the floor…but I digress. Deadlift variations and cleans are two of my favorite ways to work the entire backside of the body. These exercises are great for explosive hip extension, strengthening your grip, glutes, hamstrings, back; and for developing overall body power. These glute-focused movements are great for the “everyday population” from a functional standpoint. While you may not “clean” your bag of groceries up off the floor into the rack position; it will teach you to engage the proper muscles and lift items in a healthy manner. I love these movements for combat athletes because strong, powerful glutes will help them in many situations during a fight; more difficult to control on the mat if it goes to the ground and more explosive with your kicks and strikes if you are in a stand up battle. Exercise in video: Sandbag Cleans

If you are a busy executive who sits a lot, travels a lot, drives a lot, then it is critical to strengthen your backside. Posterior chain exercises will help combat the unhealthy posture that your lifestyle has you in for 8+ hours a day.

If you are a MMA athlete and we can strengthen your backside, then you are less likely to get injured, you can pull your arm back quicker after throwing a punch, you can hold and control your opponent more effectively, and you are more likely to have your arm raised in victory after a tournament or match.

Make sure you incorporate pulling exercises into your weekly routine to ensure you are maintaining balance in your program.

About Doug
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). He is also the strength coach for the Alliance Fight Team in Chula Vista, CA. A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State University. 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.

Want to use the article above? As long as you include the bio blurb at the bottom, you are welcome to use the article in your own publication.

The 11 Foods and Drinks To Stop Consuming

The goal is clear.  This is the list of foods and drinks to avoid; period!  If you need to, you can begin by identifying a coal and start to cut back.  If you are someone who drinks three diet sodas a day, cut down to two.  Then next week reduce to one.  Challenge yourself to get 1% better every day.  Here is the list of 11 foods to avoid:

#1: Sugar (corn syrup, fructose, molasses, sucrose) #fitness

#2: Artificial sweeteners: Aspartame (NutraSweet/ Equal), sucralose (Splenda), saccharin (Sweet ’N’ Low). #fit

#3: High-fructose corn syrup #fitness

#4: Fruit juices. #fitness

#5: Alcohol. #fitness

#5: Soda. #fitness

#6: Added salt. #fitness

#7: White flour products. #fitness

#8: White pasta. #fitness

#9: White rice. #fitness

#10: Fast food/fried food. #fitness

#11: Soy-based products. #fitness

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.

The Top 16 Foods You Should Be Eating

  1. What You Should Start Enjoying, #1: Vegetables. #fitness
  2. What You Should Start Enjoying, #2: Fruits. #fitness
  3. What You Should Start Enjoying, #3: Brown rice. #fitness
  4. What You Should Start Enjoying, #4: Beans. #fitness
  5. What You Should Start Enjoying, #5:  Hummus. #fitness
  6. What You Should Start Enjoying, #6: Whole grains. (oatmeal, couscous, quinoa, mullet, sprouted grains) #fitness
  7. What You Should Start Enjoying, #7: Raw nuts. (almonds, cashews, pecans, walnuts) #fitness
  8. What You Should Start Enjoying, #8: Natural butters. (almond, cashew, macadamia) #fitness
  9. What You Should Start Enjoying, #9: Oils. (coconut, cold-pressed canola, extra-virgin olive, sesame seed). #fitness
  10. What You Should Start Enjoying, #10: Avocado. #fitness
  11. What You Should Start Enjoying, #11: Whole wheat pasta. #fitness
  12. What You Should Start Enjoying, #12: Wild coldwater fish (avoid farm-raised). #fitness
  13.  What You Should Start Enjoying, #13: Eggs. #fitness
  14. What You Should Start Enjoying, #14: Whole grain breads and cereals. #fitness
  15. What You Should Start Enjoying, #15: Smart dairy choices (almond milk, feta cheese, Greek yogurt) #fitness
  16. What You Should Start Enjoying, #16: Hormone-free, free-range turkey/chicken & 100% grass-fed beef. #fitness

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.

Inspire Millions

Americans are no longer chubby, portly, or overweight.  We are corpulent, obese, and rotund.  We don’t move like humans are supposed to move.  We don’t eat like humans are supposed to eat.  We are not just merely dying from this plight, we are suffering.   What would happen to a Cheetah if we fed it Cheetos and made it sit idle?  It would get sick, it would get depressed, it would develop pain and it would die.  Why? Because Cheetos are not what Cheetahs are supposed to eat, and sitting idle is not what cheetahs are supposed to do.  As cruel as the above treatment may seem to an animal, many Americans live, embrace, and defend their “right” to this scenario.  After all, there is a robust, nearly unchallenged industrial machine to support it. Unchallenged, until now.

This is a call to action.   A much higher calling than sculpting a six-pack, toning thighs, selling gym memberships or slinging miracle supplements.    It’s a call for our society to lift each other up off the couch and move.  It is a call to educate each other to eat food instead of chemicals.  It is a call to INSPIRE MILLIONS to stop suffering and live like humans are designed to live.

You don’t have to be a personal trainer, life coach, or physician to grab a loved-one’s hand and say “let’s go for a walk”.  How do you know if you are walking fast and far enough?  When someone no longer needs to pull you off the couch to go for a walk.  You don’t have to be a dietician, nutritionist, or chef to select food that is actually “food” and not merely a chemically-induced taste.  How do you know what “real food” is?  The ingredients list should be the food itself.  For meat, well, if you know what the animal’s name was prior to being on your plate, it’s probably safe to eat.

We don’t have to be hot, ripped, toned, shredded, sculpted, or beautiful.  We need men, women, and children to get off the couch, stop eating poison, and get out of pain.  Everyone can contribute.  Do something today, right now to change the way you live or INSPIRE someone else to do the same.  It may not happen overnight, it may take time.  Person by person, household by household, city by city, state by state.  Working together, we can stand up and INSPIRE MILLIONS to be happy, healthy and pain free.  After all, that’s how humans are supposed to live.

We at Fitness Quest 10 are going to contribute to the cause by posting a variety of “2 minute challenges” on our Facebook page.  These challenges may include short workouts, flexibility, quick meals, motivation, and a variety of other aspects of wellness.  Two minutes may be all it takes to start a chain reaction to change someone’s life.  Once these challenges receive 5,000 views on Youtube, or 100 total “likes” on Fitness Quest 10, Brettklika.com, and Underground Wellness through Facebook, we will post another 2 minute challenge.  Pass it on to someone you think you can help change their life!

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a human performance specialist, motivator and educator. A graduate from Oregon State University, Brett has directed sport camps all over the nation. While in college, amidst playing club soccer and lacrosse, Brett worked with the strength and conditioning department for 3 years. A year long resident sports performance internship at the Olympic Training Center brought Brett to San Diego. Brett’s work with the Olympic athletes, as well as local high school athletes nurtured a passion for creating excellence in individuals.

The “Magic Pill” Has Arrived

Eureka – defined as, “an exclamation of triumph on discovering or solving something.” After many years of struggle and strife; many years of reading, writing, and being in the trenches; I have stumbled upon a solution to our issue of unhealthy lifestyles. Before my big reveal, let me add that I plan to market and package my solution to the world very soon. It will be available for a nominal fee, require no assembly, and can be accomplished anywhere and anytime. I’m calling the “magic pill”…GET UP AND MOVE!

Here’s a great quote, “The difference between try and triumph is a little umph.” -Anon

Enough is enough

I’ve had it. I’m ready to start firing the clients and athletes who come in for a session and are already complaining, already looking at the clock, already rolling their eyes at the upcoming exercise.

**Of course I’m not referring to any of my clientele personally; this is simply observational in nature.

People are too busy making excuses, looking for the path of least resistance, and waiting around for some magic pill or miracle cure. It’s been here the whole time and it’s literally right under your nose. GET UP AND MOVE!

I’m so tired of excuses. I can see why coaches and trainers get “burnt out”; they are surrounded by “Negative Nancy” and “Grumpy Gus” all day. There is far too much negativity. Your thoughts become your words, your words become your actions, and your actions become your habits. People need a “Harajuku moment”, which is a revelation or awakening that turns an “oh, that would be nice” event into a “that must and will happen” event. It’s the “ah-ha” moment in time where you stop thinking and start doing. It’s where you stop aiming and start firing. It’s where you stop sitting, and eating, and drinking…and start making a difference in your life. GET UP AND MOVE!

I’m too busy

I’ve trained individuals of all shapes, sizes, and backgrounds, and one thing is consistent; everyone is busy. I’ve never heard anyone ever say that they had too much time on their hands. We need to remove that phrase from the “excuse library”. No one has enough time in their day to get everything done. I get it. My response – too bad, get over it. It’s not a valid excuse in my book.

Can you really not carve out 30 minutes into your day a few times a week? Even 3 or 4 hours out of the 168 that are available in a week? I’m here to say that you can do it if you want to. You need to make your health a priority in your life. Try turning off the Playstation, computer, or TV and going for a walk around the block. There will be a re-run of the latest “The Real Housewives of Beverly Hills” on later so you won’t miss Camille Grammer’s latest spa appointment.

No money, no membership

Sorry, no sympathy here. There are so many exercise options out there today that not having enough money is another poor excuse. Try P90X, purchase a TRX (LINK HERE), buy a Zumba DVD, use your own bodyweight (article link HERE), practice tai chi in your backyard. Some methods are not for everyone and may not appeal to you, however, they are all affordable and they all beat throwing back Budweiser’s on the couch with a bag of bon bons at your side.

http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=dougbalz

http://www.todddurkin.com/my-favorite-piece-of-fitness-equipment/

Create a priority list

It comes down to a matter of priorities. How is it that you manage to brush your teeth everyday, put on your pants everyday, update your Twitter page everyday? I’m not saying you should get rid of these everyday tasks, I’m saying you need to prioritize what is most valuable in your life. Try making a “Priority List” with two columns, 1. “Must have” and 2. “Nice to have”. We could fill these columns with many items, however, just stick with the most time consuming aspects of your day. Writing them down will help you visualize and “see your life” on paper. It will help guide you and make you more time efficient and more focused on your goals.

Sample priority list

MUST HAVE

  • Exercise -> move everyday
  • Nutrition -> prepare and eat healthy meals everyday
  • Education -> learning
  • Family & Friends -> connecting with the people that matter most

NICE TO HAVE

  • Read Boston sports section everyday -> go Sox!
  • Check social media outlets everyday
  • Cake Boss TV Show -> don’t judge me
  • American Idol – TV Show -> I blame my girlfriend

Now, we can further break these down to determine what items take up the most time in our day (Exercise 10%, Cake Boss 25%, etc.). Just writing this sample made me realize that I need to update my priority list. Personally, I need to work on my balance within my “must have” column. I also identified mindless TV as a current “time burglar”. Now I think it’s important to have some “mellow yellow” time, however; there can be some healthier ways to spend that time.

Get your mind right

I used to tell clients there were three main factors in achieving their fitness-related goals; 1. Strength training, 2. Cardiovascular training, and 3. Healthy nutritional habits. I was omitting a 4th, which is ultimately the most important – Mind set. You must get your mind right. If you train the mind, the body will follow. We need to eliminate the excuses and the negativity.

Now, having said all this, I’ll admit that I have bad days…days where I’m just not feeling it. As soon as the excuses creep into my head I chose to overcome them immediately and get some exercise into my day as soon as possible. 100% of the time I will feel better and more energetic after the workout. I can say with confidence that movement is the best medicine for having a stressful day. The ability is inside every one of us right now at this moment. It’s your choice to “take the pill” and GET UP AND MOVE!


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.

Want to use the article above? As long as you include the bio blurb at the bottom, you are welcome to use the article in your own publication.