! ! !...

$: ! ! ! Sample!Workouts!todddurkinmentorship.com/pdf/Article_Appendix.pdfTwitter!&!Instagram:!@ToddDurkin!|Facebook!Fan!Page:!\ToddDurkinFQ10|!|!@2@! Table!of!Contents! Sample!Program$

Sample Workouts & Training Tips

Twitter & Instagram: @ToddDurkin | Facebook Fan Page: \ToddDurkinFQ10 | www.ToddDurkin.com | www.FitnessQuest10.com -‐2-‐

Table of Contents ................................................................................................................................................ 3 Sample Program 1

................................................................................................................................................ 4 Sample Program 2

........................................................................................................................................... 5 Darren Sproles & RB’s

..................................................................................... 10 Another Sample Shell for Sports Performance Session

.................................................................................................................................. 11 Athlete strength program

..................................................................................................................... 14 How to Shave Tenths off Your 40!

........................................................................................................ 17 Tomlinson and Brees: It's All Working Out

............................................................................................................. 21 NFL Workout: Strapped in (SI -‐-‐ Jan 07)

............................................................................. 23 Suspension Training: A New Category of Functional Fitness

.................................................................................................................................... 25 Conditioning Know How

........................................................ 29 More is Better Common Misconceptions in the Sports Training Industry

................................................ 31 Program Design for Training & Conditioning for Optimal Sports Performance

.................................................... 33 Optimal Performance Bodywork & Flexibility Cool Down & Fascial Release

....................................................................................... 39 Creating a Dynamic Group-‐Personal Training Session

............................................................................................................................ 42 Boot Camp with Todd Durkin

........................................................................... 45 Improving Revenues by Increasing the Customer Experience

........................................................................................................................................... 48 Going for Greatness

......................................................... 50 Do Your Job…Better! 10 Ways to Add LIFE to Your Client & Your Career

................................................................. 53 How to Build Your Team and Make Them Feel like a Million Bucks

........................................................................................ 58 Recession-‐Proof Your Business the Ritz-‐Carlton Way

....................... 61 The One Minute Entrepreneur – The Secret to Creating and Sustaining a Successful Business

................................................................................................................................ 64 “The Power of Teamwork”

............................................................................ 67 Top 10 Ways to Drive Revenue in a Downtrodden Economy

........................................................................................... 71 Tough Times Don’t Last…But Tough People Do!!!!

........................................................................................ 75 8 Ways to Improve Your Personal Training Revenue

........................................................................................................................... 79 Are You Living in Agreement?

................................................................................... 81 The Other Half of Your Critical Equation…Your Spouse!

............................................................................................................................... 83 Interview with Todd Durkin


Sample Program 1 Foam Roll Calf Hamstring IT Band Glute Quads/Groin Back/Lats Dynamic Warm-‐up Stationary Movement in Space (10 yards) Jumping Jacks x10 Knee Hugs Seal Jacks x10 Quad Stretch Flings x10 Ankle Lifts Gate Swings x10 Elbow to Ankle Lunge Pogo Hops x10 Side lunge Frankensteins A/B Skips High Knees Butt Kicks Lateral Shuffle Kareokas Joint Integrity (Hips) Joint Integrity (Shoulders w/ sport cord) Dirty Dogs x10 each leg W's x10 Horseback Riding x10 each way T's x10 Bird Dogs & Rotate x10 Y's x10 Supine Hip extensions x10 L's x10 Lateral Band Walks x10 yards each way Strength Training Superset A Superset B Kettle Bell Swings 3x8 Single Leg Box Squat 3x8 Hover Planks 60 sec. Pull-‐Ups 3x8 Superset C Superset D Alternate DB Bench Press 3x8 Keiser Rotational Chops 3x12 Bulgarian Lunge 3x8 Straight Leg Sit-‐Ups 3x20 Supermans 3x12 Flexibility (using rope) Hamstring/Calf Adductors Glutes Quads/Hip Flexors


Sample Program 2 Foam Roll Calf Hamstring IT Band Glute Quads/Groin Back/Lats Dynamic Warm-‐up Stationary Movement in Space (10 yards) Jumping Jacks x10 Knee Hugs Seal Jacks x10 Quad Stretch Flings x10 Ankle Lifts Gate Swings x10 Elbow to Ankle Lunge Pogo Hops x10 Side lunge Frankensteins A/B Skips High Knees Butt Kicks Lateral Shuffle Kareokas Joint Integrity (Hips) Joint Integrity (Shoulders w/ sport cord) Dirty Dogs x10 each leg W's x10 Horseback Riding x10 each way T's x10 Bird Dogs & Rotate x10 Y's x10 Supine Hip extensions x10 L's x10 Lateral Band Walks x10 yards each way Speed, Agility and Quickness (10-‐15 yards) Core Conditioning High knees to sprint Hover Planks 3x60 sec. Shuffles to sprint Side Planks 3x30 sec. Backward run to sprint Sidewinders 3x30 Push-‐up to sprint Reverse Crunch 3x20 Change of Direction Drills Plyometric Training Switch drill 1-‐2-‐3 jumps 3x10 Forward to cone/backward to cone x10 yards Broad jumps 3x10 Lateral shuffle to cone and back x10 yards Lateral Broad jumps 3x10 Cross body run to cone and back x10 yards Flexibility (using rope) Hamstring/Calf Glutes Adductors Quads/Hip Flexors


Darren Sproles & RB’s Off-‐Season Conditioning Program by Todd Durkin

RB’s – Sproles, LT, Bush, etc.

Goals (Weeks 1-‐4): 1. Establish Joint Integrity/Joint Tensile Strength 2. Establish Foundational Strength (Balance & Core Strength) 3. Improve Flexibility (Active Release Technique & PNF Stretching) 4. Improve “Balance” in the body (Accelerators vs. Decelerators; posture; synergistic/antagonistic) 5. Improve Functional Strength Capabilities 6. Establish Sound Nutritional Habits

Goals (Weeks 5-‐10): 1. Advanced Balance & Core Strength 2. Advanced Joint Integrity 3. Implement Specific Speed, Agility & Explosive Drills 4. Advance Specific, Fundamental Functional Strength Exercises

Goals (Weeks 11-‐16): 1. Advanced Functional Strength Exercises Specific to L.T.’s needs 2. Advanced Agility, Speed, & Explosive Techniques 3. Flexibility & Regeneration Principles (Massage & Bodywork) 4. Advance field work to simulate game-‐type situations (running, cutting, hopping, jumping, slashing

with harnesses, parachutes, bungees, vests, etc.)

Example of Functional Fitness Program with LaDainian Tomlinson; these are excerpts from a given program and is by all means just a few of the exercises we would do in an overall program

Warm-‐Up 1. General Warm-‐up: 2. 10 minutes on Treadmill 3. Dynamic Warm-‐up (10-‐20 minutes; Cones set 15 yards apart; 1 set of each movement):

MOVEMENT IN SPACE: 1. High Knees 2. Butt-‐Kickers 3. Skipping (A & B Skips) 4. Kareokas 5. Side Run with Leg Crossover

6. Over/Under the Fence 7. Frankensteins 8. Monster Walks 9. Lunge & Rotate 10. Backward Lunge & Rotate


STATIONARY IN ONE AREA (ONE SET OF EACH MOVEMENT; 15 SECONDS PER MOVEMENT OR 10 REPS EACH):

1. Jumping Jacks 2. Seal Jacks 3. Flings 4. Gate Swings 5. Pogo Hops

6. Bodyweight Squats 7. Side Lunges 8. Reverse Lunges 9. Scorpions Kicks 10. 1 Legged Windshield Wipers

Joint Integrity Using Bodyweight (Sometimes we’ll put the Spri X-‐ercuffs around the ankles and perform these movements also)

1. Dirty Dogs x 15 2. Horse Back Riding 10 on horse/10 off horse each leg 3. 45 degree straight leg extension x 15 each leg 4. Bird Dog & Rotates x 15 per side 5. Pushups (3 hand positions) x 15 each way 6. Side-‐ups (with rotation) x 15 7. Pushups with Rotation x 10 total 8. Horizontal Pullups with feet on ball x 8 each way

a. (4 hand positions) 9. Side Squats with X-‐ercuffs on ankles & wrists x 15 each way

Joint Integrity Using Sport Cords or Light Dumbbells (On Dyna-‐discs, perform with eyes closed if possible)

1. John Travoltas x 10 each way 2. Iron Crosses x 15 & hold 3. Way Standing Rows x 5 each way 4. Shoulder Clock Work (2 hand pos) x 8 each way 5. Sport Cord Shoulder Int/Ext Rot. x 15 each way 6. Wall Work (3 hand pos.) x 30 seconds each way

Balance Conditioning (Perform Barefoot if possible; perform on Airex pad)

7. Balance Touch Floor with hop (Barefoot on airex pad) x 15 /leg 8. Balance Reach Forward over goal line with football (on pad) x 10 /leg 9. Balance 1 leg 3 point touches (forward/sideways/back) (on pad) x 5 round trips 10. 1 Legged Balance on Bosu (Dome down) & Sideline Catch Drill x10 each side 11. (shoes on for this drill)


Core Conditioning (10 Minutes; Choose 3-‐5 Exercises) 1. Swiss Ball Hip Extensions with Manual Resistance x 15 2. Swiss Ball Crunches x 25 3. Swiss Ball Lateral Rolls x 16 4. Bosu Crunch & Kicks x 15 each way 5. Side-‐Lying Bosu Sit-‐ups with Rotation x 21 & hold for 21 sec. 6. Power Wheel (3 exercises; 1 set x 15 each) x 15 each 7. Prone Running Mans with feet on Swiss Ball & hands on bench x 20 8. Prone Running Mans with Knee Twist x20 9. Prone Jackknives & Pushups with feet on Swiss ball x 10 10. Glute/Ham Extension with Rotation & Throw Med Ball x 16 11. Keiser Functional Trainer Wood Chops in different planes 1 x 15 (3 planes)

PLYOS: 1. Vertimax Squat Jumps 3 x 10 2. Lunge Hops with Med Ball Twist 2 x 20 3. Skater Plyos 2 x 20 4. 1 Legged Lateral Bounds 2 x 20 5. Bulgarian Lunge Hops 2 x 10

FOOT QUICKNESS: (IN WEIGHT ROOM) 1. Hip disassociation drill 2 x 10 sec 2. 2 Bosu High Knee drill with football 2 x 15 sec 3. 5 dot drill (with twist) 2 x 15 sec 4. Bosu Toe Taps with ball 2 x 15 sec 5. Bosu Lateral Hops; outside hand pushes off floor & bound to other side; switch ball in midair

2 x 20 sec

SPORT SPECIFIC FUNCTIONAL STRENGTH & POWER EXERCISES (this varies on the day but the movements are often integrated and we’ll do between 4-‐8 exercises of 2-‐3 sets per exercise keeping the intensity high;; I do not normally hit any arms, I want his legs and mid-‐section strong, and tremendous stabilization and joint integrity up top):

1. Keiser Air-‐Runner Sprints 3 x 40 yards 2. Keiser Air Runner Leap Frogs 3 x 12 reps 3. Multi-‐directional Lunges (X-‐vest) 2 x 20 4. Straight Leg Deadlifts or Swiss Ball Leg Curls (1 Legged or 2) 2 x 15 5. 1 Legged Leg Press 2 x 15 (3 foot positions) 6. Calf Raises 1 x 20 (3 foot positions) 7. Swiss Ball D.B. Bench Press 3 x 15 (3 hand positions) 8. Keiser Functional Trainer 1 arm row & rotates 3 x 15 9. Pullups & Dips 2 x max


HAND-‐EYE COORDINATION DRILLS & COMPETITIONS (Perform 3-‐5 minutes of drills using tennis balls, racquetballs, Card Flips, Ball Tug of Wars, etc. to work on tracking, etc.). We like to have little competitions at this point to see who wins.

FLEXIBILITY: 15 minutes Optimal Performance Bodywork Manual Techniques for entire Body

NEXT SESSION (TYPICALLY PERFORMED NEXT DAY) Speed, Agility, & Quickness Session with Football Drills (Sometimes Plyometrics would be performed on this day but it depends on coaching sessions, mini-‐camps, schedules, etc.)

FOCUS ON QUALITY VERSUS QUANTITY I. Dynamic Warm-‐up II. Agility

a. Ladder Drills (choose 5 drills; perform each one twice) i. Cone Drills (always perform cutting and catching at end of each set ii. Box Drill iii. Cone circle drills iv. Cone Ziz-‐zag drill with 2 legged or 1 legged jumps over cone v. Lateral Shuffle drills

III. Speed a. Mechanics Drills (5 minutes) b. Form Running Strides (5 minutes) c. Resisted Speed Running (Towing with harness) 6 x 30 yards d. Overspeed Bungee Cord Sprints 4 x 20 yards

IV. Football Specific Drills 15-‐20 minutes a. LT—A lot of catching and running patterns, etc.

V. Flexibility 15 minutes

FEATURES OF FUTURE HALL OF FAME RB LADAINIAN TOMLINSON UNIQUE QUALITIES ABOUT THE WORKOUT, ABOUT LT, AND ABOUT OUR TRAINING:

1. A lot of barefoot work when performing balance exercises. Strengthens the plantar aponeurosis of the feet, the ankles, the calves, and lower shank. This is important for balance as well as speed.

2. We don’t lift a lot of weights (He gets that at the Chargers Complex); I am big into the core, joint integrity, speed & agility, & functional strength with rotation. Everything we do, we do with 3 different foot positions and 3 different hand positions

3. Try to work with 25 seconds between a lot of our sets; 45 seconds between exercises; about 2 minutes between each module. Best try to simulate game-‐time situations

4. Joint Integrity is crucial for us. I want LaDainian to have as much balance & symmetry between his muscles as possible. Our joint integrity program is designed to focus on his feet/ankles, knees, hips & groin, core, shoulders, elbow, and wrist. Although this does not guarantee any athlete 100% injury prevention, it sure cuts down on the likelihood of being injured—especially when you are a running back in the NFL and you are getting your body abused every week.


5. Rest & rejuvenation are critical. This allows his body to regenerate and regeneration is a critical phase of the training program. LT is a guy that will outwork anyone. I actually have to put the brakes on him sometime. He’s running hills, he’s doing pushups & sit-‐ups all the time, he will run his steps in his own home for 30 minutes, he doesn’t miss a workout, he isn’t late for a workout-‐-‐ he is a machine. I have actually had to closely monitor that he doesn’t do too much. That can actually lead to overtraining which could lead to injury also. LT loves Walter Payton. He has the same work ethic as him also. LT wants to be the best running back of all time and that is what drives him to work out like a madman. Highly emulates and respects Emmitt Smith and Barry Sanders and loves the heart and passion of Walter. That’s scary!

6. We spend a good deal of time stretching at the end of every workout. Flexibility is critical for him and we do manual stretching and a type of hands on bodywork that I created called “Optimal Performance Bodywork.” It combines myofascial release, Rolfing, deep tissue massage, Feldenkrais, and other forms of stretching. We stretch his entire body very good after all workouts

7. He receives regular massage & bodywork. I do all of his structural work and facial work and he has a few other therapists that work with him also. Rob Latimer is a massage therapist that he has worked with for a while doing massage and Rob does a great job helping his body relax, flushing out soreness from his body, and providing a great overall therapeutic session for LT to get his body recovered quicker.

8. We do a lot of field work as the season approaches. This is because as a running back, this is where he needs to be. He needs to take his hard-‐earned efforts of the weight room and onto the field.

9. When in the weight room, I train L.T in probably an 8 x 8 open space the entire time. I don’t need a lot of fancy equipment to make him work. Other than some dumbbells, medicine balls, some SPRI cords and bands, some balance implements (Bosu, Airex Pads, and dyna discs) and my Keiser equipment, I don’t need to use all my other equipment in my gym. We do some overspeed training on the Woodway treadmills occasionally but you would be shocked in how much we get done and how hard he works without touching a machine. The machines are gravy train for us. He has several times brought in friends and buddies and former college teammates to train with him and they bow out of the workout within 20-‐30 minutes because of the intensity.

10. Nutrition is critical and LT does a great job with his nutritional intake. 11. You will not find a harder worker, more dedicated, more committed athlete out there than

LaDainian. Everything he gets, he deserves. He serves the community, signs every autograph, and is thankful and appreciative of all the opportunities that God gave him. He truly is a once in a lifetime kind of athlete that blends unbelievable talent, extraordinary work ethic, a humble attitude, the willingness to be open minded and learn new information and techniques to help his training, and the grit and determination to be the best running back to ever walk (or run) on this planet. He is the kind of man you could only hope that your son tries to emulate both on the field and off the field.

12. Just finished his college degree because he promised his mother he would do it. Relentless!!! 13. His speed work often performed with an X-‐Vest on. 14. We get in 2 times per week in the weight room and 1-‐2 times per week on the field. This is in

addition to him reporting 2 times per week to the Chargers facility for weight training.


Another Sample Shell for Sports Performance Session With Todd Durkin, MA, CSCS, NCTMB

I. Dynamic Warm-‐up (10 minutes)—Jump Rope, TD’s program II. Strength/Joint Integrity/Special Work:

1. X-‐ercuff work (Dirty Dogs, Side-‐Steps) 2. Balance Work (on pad) 3. Bosu Foot Quickness 4. Plyos 5. AB Wheel 6. BOSU Core Strength 7. Swiss Ball Core Strength 8. TRX Work

i. Pullups & Curls ii. Pushups iii. Core Work

9. WOW 10. Card Drills 11. Football Tug of War

III. Traditional: 1. Med Ball Lunge with Rotation 2. Swiss Ball Bench Press 3. 1 Legged Box Squats 4. Plyo Pullups or Boot Camp Pullups 5. Static Bicep Curl in Squat Cage 6. Band Pressdowns, Band Shoulder Work, Band AB work 7. D.B. John Travoltas while balancing on discs

IV. Speed: 1. Resisted Speed Harness 2. Bungee Work 3. Agility Ladder 4. Cone Drills

V. Flexibility: 1. Massage Stick 2. Foam Roller 3. Stretch Rope 4. Manual Stretch


Athlete strength program (Warm-‐up, joint-‐integrity, core, SAQ, & Plyo program not listed)

Kyle Smith Week 2 (Oct 2-‐9)

Monday (C,S,T) Set 1 Set 2 Set 3 Set 4 Set 5 Bench Press x10 x8 x8 x8 x3 Incline Bench Press x8 x8 x8 x8 Barbell Shoulder Press x8 x8 x8 x3 Upright Rows x10 x10 x10 Lying Tricep Superset x10 x10 x10 Dips xMax xMax Neck x25 x25 Core 5-‐10 min Tuesday (L,B,B) Set 1 Set 2 Set 3 Set 4 Set 5 Hang Cleans x8 x5 x5 x5 Squats (Box) x10 x10 x8 x8 x3 Lunges or Step-‐ups x10 x10 x10 Standing Calf Raises x30 x30 Thursday Set 1 Set 2 Set 3 Set 4 Set 5 Hang Clean Pulls x5 x5 x5 x5 Board Presses x10 x8 x5 x5 x1 Reverse Flyes x10 x10 x10 Standing D.B. Press x8 x8 x8 Lying Tricep Superset x10 x8 x8 Tricep Pressdowns x10 x10 Wrist Curls up/down up/down Neck x25 x25 Core 5-‐10 min Friday Set 1 Set 2 Set 3 Set 4 Set 5 Tire Flips x6 x6 x6 x6 Sled Drags or Runs x30 yds x30yds x30yds Leg Press x10 x10 x10 Barbell S.L. Deads x10 x10 x10 Low Rows x10 x10 x10 Pullups (X-‐vest) x5 x5 x max (no vest) Hyperextensions x10-‐15 x10-‐15 Hammer Curls x10 x10 x10


Top Strength Exercises for Linear Speed Development: • When developing speed, remember all muscles from feet to fingertips do play a role in speed &

agility • When addressing linear speed directly, areas of emphasis include glutes, quads, hamstrings, calves,

core, shoulders, and arms (think posterior chain development!) • All workouts are proceeded by dynamic warm-‐up & joint integrity and finished with a flexibility

session • Flexibility is an important issue; focus on hamstrings, hip flexors, quads, hip rotators, &

chest/anterior delt. flexibility • Remember, that speed can be broken into several components including:

o First step o Acceleration (first 20-‐30 yards) o Top End Speed o Deceleration o Change of Direction (Agility)

• If I had to address my top strength & power exercises for addressing linear speed development, here are some areas that I would undoubtedly incorporate, depending on the level: (these are in no particular order, not providing sets & reps as that would be dependent on level and phase of program and all would be incorporated into a program at various times; diversify!); you will probably pick about 3-‐5 lower body exercises per workout depending once again on your client and your program; be sure to get in at least 1 day where you incorporate power exercises in the mix (plyometrics, cleans, etc.); Here is my list of all-‐time favorite strength exercises when taking athletes to the next level:

o Sled Drags (great for acceleration/power; basically a “functional leg press”) approx. 25 yards long

o Squats (2 leg & 1 legged squats) (Diversify with box squats, swiss ball squats, barbell squats, etc.)

o Power Cleans or hang cleans or tire flips o D.B. Complex (3 snatches, 3 clean & jerks, 3 cleans, 3 power shrugs—that is one set; do 3-‐4

sets) o Deadlifts o Straight-‐legged deads (2 leg & 1 leg) o Lunges o Bulgarian Lunges o 1 Legged Hip Extensions (lying on ground, 1 foot on bosu with knee bent at 90 degrees and

drive glutes into air) o Step-‐ups o Calf Raises (3 foot positions) o Hyperextensions o Pullups o Core Work (D.B. Sidewinders, Bosu, TRX, etc.)


o Arm Drills o Plyometrics (Squat Jumps, Lunge Hops, Skater Plyos)

• Speed Drills (Top end Speed) (I love bungees and do a lot of this with our athletes on the field) o Bungee Cord Drills for overspeed training o Overspeed Treadmill Runs o Speed Drills (Resisted Speed; for drive phase & acceleration) o Resisted Bungee Runs o “Super Band” Work o Uphill Running o Dynamic Mode Treadmill Sprints o Air Runner (Keiser piece we have that’s awesome for power)

• Flexibility (I prefer manual stretching of clients; if multiple clients, use rope stretching; focus on getting those hamstrings, hip flexors, groins, lower backs, and chest opened up)

o Manual Hip Flexor Release Stretch o Manual Hamstring Release Technique o Manual Groin Stretch o Myofascial Release Crossover Stretch


How to Shave Tenths off Your 40! By Patrick Beith

Tip 1 – Drive Phase -‐ Don’t Force Yourself to ‘Stay Low’ The drive phase happens right after you react to the starting gun. Your initial 8 -‐10 steps is considered your drive phase. The biggest problem seen with athletes in the drive phase is that they know that staying low will create better exit angles set-‐up the ideal acceleration phase. The problem is that athletes are 'trying' to stay low.

When athletes try and stay low they normally hold themselves down by breaking at the hips. This will limit the amount of force you can apply to the ground and leads to poor acceleration. Let your upper body unfold naturally. You want to keep a straight line from your back ankle all the way to your head. ‘Staying low’ will occur naturally, if you are already strong enough.

Other cues:

• Drive out so the body is at a 45-‐degree angle to the ground. • Keep the heel recovery low during the first 6-‐8 strides. • Step over the opposite knee and drive the foot down into the ground to create maximal force.

Tip 2 – Acceleration Phase Since the acceleration phase (0-‐30 yards) is associated with a higher stride frequency then at maximum speed, athletes are concerning themselves too much trying to be quick with their legs. So, instead of trying to drive out and be powerful, athletes are 'spinning their wheels'.

Make sure when you are running the 40 that you getting triple extension (ankle, knee, hip) and that you 'feel your feet behind you'. If you are getting the sensation of your feet driving well behind your center of mass, then you know you are finishing off your leg drive to be as powerful as possible. If you try to be too quick with your legs, you will not be using your full strength to drive out and although you might feel a little faster because your legs are moving quicker, you will actually have a slower time and not set yourself up to be in the best possible position.

Tip 3 – Relaxation

One of the hardest things about running is trying to stay relaxed while you run. Most athletes first think that in order to run fast that they have to run hard. They associate running hard with trying to create as much tension as possible. You can tell easily if an athlete is too tense, just by looking at their facial expression.

If you see an athlete with a tight face, their eyes will be squinting, teeth are mashed, and you know that they are trying too hard and are forcing themselves to be slow down. If you see an athlete with their cheeks flopping up and down as they run, you know that they have mastered the relaxation technique and are getting the most out their sprinting.


I remember sprint coach guru Charlie Francis saying that you must 'let the speed come'. You have to let your muscles work for you and not against to maximize your speed potential. This is a tough concept to learn and MUST be practiced if you want get the most out of our speed.

Other things to look for if you are running tight are clenched fists, elevated shoulders and a shortened stride.


Articles & Interviews


Tomlinson and Brees: It's All Working Out Personal Trainer Drives the Duo (Washington Post -‐-‐ Dec 06)

By Les Carpenter

SAN DIEGO -‐-‐ Inside his gym, which is tucked into a small shopping strip not far from the Miramar Marine Corps Air Station, Todd Durkin has quietly gone about building the season's two best NFL players. This has not been an easy process for Durkin because despite training several professional athletes over the years and even dabbling with Hollywood stars, he had never met anyone as driven as LaDainian Tomlinson and Drew Brees.

Whatever exercises he designed for them, they asked for more. When he set hours for their off-‐season training programs, they arrived on time and stayed late. And when they brought friends or other athletes along -‐-‐ people who said they wanted to try the routine too -‐-‐ Durkin laughed.

"Nobody could keep up with Drew and LaDainian; these guys are gritty," Durkin said. "Other guys puke when they work out with these two. They try to hang with them for maybe half an hour and then they're throwing up."

Almost every discussion about the NFL's MVP award this year revolves around two 27-‐year-‐olds in the heart of their careers, Tomlinson and Brees. Tomlinson, the key to San Diego’s rise to the top of the AFC, last Sunday broke the NFL record for touchdowns in a season with 29. Brees, with 4,033 passing yards and 25 touchdowns, could be the most important reason the Saints are on the verge of winning the NFC South.

Without Tomlinson it's hard to imagine San Diego leading the NFL with 425 points this season, let alone winning 11 games. And had the Saints, with a shaky defense and a fleet of unknown receivers, not taken a chance on Brees this winter would they even have a winning record?

To think that three years ago Tomlinson stood on one foot in Durkin's gym and tried to touch the floor only to discover he was grossly imbalanced on one side of his body or that Brees stood in the same gym 11 months ago, his surgically-‐repaired passing shoulder in a sling, and wondered if any team would dare risk signing him to a contract.

"Let's put it this way, there are two guys that I'm working with who work to an extreme amount, more than anybody else -‐-‐ LaDainian Tomlinson and Drew Brees," Durkin said.

Tomlinson: 'It Pays Off'

Tomlinson has been obsessed with weight rooms and workouts ever since he was in high school in Waco, Tex., and the coach posted the starting lineup. Tomlinson was at fullback.

He didn't want to play fullback, he wanted to be a running back. And he began to get this burning feeling: Someone didn't believe in him. Why? It didn't matter that the coach was the kind of man who liked to reward his seniors and had picked his starters with that seniority in mind. Tomlinson was not yet a senior.


Tomlinson knew this, understood it and yet he found it impossible to accept. He knew he belonged at running back, but rather than complain he went for the weights.

"I got that taste of the thought, 'They don't think I'm good enough to play the position,' " he said. “And once they gave me a chance to play the position, I didn't want to let anyone down. I didn't want to give them any reason to think they were right in not playing me there in the first place."

After that he couldn't stop building his body. The obsession lasted through college at Texas Christian, where he ran for 5,263 yards, the sixth most in Division I-‐A history. And it continued right into the NFL with the Chargers.

It was here in San Diego, where he began searching for the right personal trainer. He tried several before settling on Durkin, who came into the complex on the day after games to do massage therapy for Chargers players. He told Tomlinson of his gym, and at the end of the 2003 season, Tomlinson said he would like to begin working with Durkin.

Durkin figured this meant they would start sometime around February, because all the players he ever knew always took breaks at the end of the season. Instead, Tomlinson showed up the day after the season ended, ready to go.

As Durkin went through an assessment of Tomlinson's conditioning, he had the player stand barefoot in the gym and try to balance on one foot while picking objects off the floor. Tomlinson was fine doing this on one side of his body, but terrible on the other.

This relatively benign discovery, that he was imbalanced on one side of his body, seemed to destroy Tomlinson. At the time, he had already rushed for more than 1,600 yards in each of his previous two seasons. But suddenly that didn't matter anymore.

"He was very humbled," Durkin said. "He kind of walked around the room. I had found something he didn't do well and he didn't like it. So he went home and did the drills I gave him every day."

It's hard to know what else Tomlinson really does other than his drills. His workouts have become so intense he doesn't appear to have much time for anything else. In the beginning, Durkin would go to Tomlinson's house and discover the running back thundering up and down his stairs simply to be doing something to keep building himself up.

"I'd have to turn him down a little bit," Durkin said. "He'd take anything I told him and doubled it."

Their sessions go for hours, whether in the gym called Fitness Quest 10 or on practice fields or tracks. Durkin researches new training techniques, exercises that might challenge Tomlinson more and then tries them out on the running back. The 5-‐foot-‐10, 221-‐pound Tomlinson absorbs them instantly and wants more.

Asked the other day what hurts more, taking hits in a football game or his workouts, Tomlinson didn't even pause.


"Honestly, the workouts," he said.

Then he smiled slightly, as if it was hard for anyone to imagine.

"The workouts hurt so much more," he continued, "but during the season it's the reason I haven't been injured, it's because of my work. It pays off."

In his six NFL seasons, the player who has carried the ball 1,987 times and caught 394 passes has missed only one game in his career -‐-‐ the final one of the 2004 season when the Chargers had clinched a division title and rested their starters.

Brees: 'He Loves Adversity'

Until this year, Brees was Tomlinson's teammate in San Diego. But the Chargers had already been looking to replace him as far back as 2004, when they came out of the draft with highly touted Philip Rivers of North Carolina State.

Brees, aware that his job was in jeopardy, knew he needed to get himself in better shape. He went to Tomlinson, who brought him to Durkin. Within days, the quarterback and the running back were working out together.

They pushed each other. That is, until Brees dived on a loose football in the last game of last season and Denver’s Gerard Warren fell on top of him. The collision tore Brees' labrum, requiring surgery and making the Chargers' decision to allow the 6-‐foot, 210-‐pound passer to leave as a free agent much easier.

So there Brees was, this past winter, standing in Durkin's gym, looking for the workouts that were going to make him ready by training camp.

"There was never any doubt Drew was coming back" this season, said Durkin, 35, who was himself once a quarterback at William & Mary. "He prides himself on situations where there is pressure. He loves adversity. He was saying, 'Are you kidding me? They don't think I can play again? Let's go to a whole different level. This is a whole different ballgame now.' "

Durkin had to pull Brees from the same workouts as Tomlinson. There was no way after the surgery that the quarterback could do the same upper-‐body exercises anymore. His shoulder couldn't handle it. But they continued to work on his legs and endurance and slowly began building strength back in the arm.

When free agency began in mid-‐March, the Saints and Dolphins both showed interest in Brees, but it was the Saints who ultimately gambled on his shoulder and the workouts Brees said he was doing across the country.

"I think you just have to know the kind of person I am and believe in me," Brees told the New Orleans Times-‐Picayune when he signed.

Durkin knew.


"It's pretty interesting when we talk about looking back at his shoulder," he said. "It's been really special to watch him."

Durkin acknowledges it has been no less rewarding watching Tomlinson, which is what he was doing last Sunday with Tomlinson's family as the running back scored his record-‐breaking 29th touchdown and the crowd roared and the Chargers players put him on their shoulders.

So many times Tomlinson told Durkin he wanted to be the greatest running back ever. One piece of that goal had been reached.

A few hours later, Brees, with his now-‐healthy shoulder, would throw for 384 yards and five touchdowns in an improbable vanquishing of the Cowboys.

"I know the blood, sweat and tears they put in to get where they're at," Durkin said.


NFL Workout: Strapped in (SI -‐-‐ Jan 07) By Lisa Altobelli

To help him recover from surgery to repair a torn labrum and a partially torn rotator cuff in his right shoulder -‐-‐ and to prepare for an All-‐Pro season this fall -‐-‐ Saints QB Drew Brees turned to an unusual workout regimen. "When they told me it was invented by a Navy SEAL, I knew it would be cool," says Brees of the nylon TRX suspension-‐strap system devised by SEAL Randy Hetrick for training in small spaces such as in ships and submarines. "It's just your body weight working against gravity, so you won't get injured. Now my wife [Brittany] uses one at home, and I'm addicted." Brees began using the system (sold to the public at fitnessanywhere.com) last April under his trainer of three years, Todd Durkin. "I like that Todd was a quarterback [at William and Mary]," says Brees. "He trains me in a way that's position-‐specific." Durkin says he wants his athletes "to be strong feet to fingertips. In Drew's case, I knew we could do that safely using TRX." Safely and effectively: Brees, who plays the Eagles on Saturday, led the NFL with 4,418 passing yards.

Atomic Push-‐Ups With feet in straps eight inches off the ground, assume the push-‐up position. Do a standard push-‐up. Then, at a controlled, even speed, raise tailbone as high as possible, keeping legs straight and pulling the body into a pike position. Return to the push-‐up position. Two sets of 15. Benefits: Core strength as well as shoulder stability. "This is an advanced move," says Durkin. "We needed to get his shoulders as strong as possible, and the core generates the majority of his throwing power."

Hip Rotation with Scorpion Kick With left foot in strap eight inches off the ground and straps anchored overhead, assume the push-‐up position. Pull right knee tight to chest. Rotate hips to left and bring right knee towards left elbow. Rotate hips to the right and bring bent right knee out over the top of the body. Do a set of 10, then switch legs. Two sets per side. Benefits: Core and rotational strength, shoulder stability, flexibility. "Awesome for a QB," says Durkin. "It helps disassociate his shoulders from his hips to improve his throwing torque."

Pendulum Swing with Knee Tucks With feet in straps eight inches off the ground, assume the push-‐up position. Swing both legs to the right and bend knees toward the right elbow. Then let gravity pull legs back through the center before swinging to the left and bending both knees toward the left elbow. Do 20-‐30 reps or for 30 seconds. Benefits: "This really targets the obliques and the lower abs," says Durkin. "It develops the midsection while at the same time focusing on rotational strength."

Card Toss (For this, Brees goes strapless.) Standing in a wrestler's stance, left arm behind back, face a partner a few yards away. The partner tosses up a playing card and asks a question about anything -‐-‐ music, pop culture, even football. ("What play do you call when you see a Cover 2?") Catch card with right hand while answering. Do 10 cards with one hand, then switch. Benefits: Hand-‐eye coordination, reaction time and mental toughness, which, says Durkin, "teaches an athlete to push through to the final second."


Suspended Crunch With feet in straps eight inches off the ground and the straps attached to an overhead bar, assume the push-‐up position. Lift hips and pull knees toward chest. Extend legs back to starting position. Two sets of 15. Benefits: The most basic of the exercises in Brees’ routine, this strengthens the core and develops shoulder stability, keys to passing effectively. "We needed to get his shoulders as strong as possible," says Durkin, "and the core generates the majority of his throwing power."

Brees's Diet: Do’s-‐'N'-‐Don’ts Brees’ long list of food allergies includes dairy, wheat, gluten, eggs and nuts. "If I stayed away from everything I'm allergic to, I'd lose 20 pounds," says the 6-‐foot 209-‐pounder. "Some are minor allergies, some major. I listen to my body and do the best I can." Here's Brees’ diet regimen on a non-‐game day. He drinks water throughout the day and at meals.

7:30 a.m. Two wheat-‐ and gluten-‐free waffles or pancakes. Four strips bacon or two links sausage. Side of corn grits or potato hash browns. A peach, pear or four slices of cantaloupe or honeydew.

Mid-‐morning (post workout) AdvoCare recovery shake. About 10 ounces and 230 calories, it's vitamin-‐packed and high in soy protein. He drinks a second shake in the afternoon after the Saints practice.

2 p.m. Grilled chicken breast or grilled redfish fillet with a side of rice or green beans. Or shrimp and sausage gumbo.

7 p.m. "I love the New Orleans flavor," says Brees. "We go out a lot." A typical restaurant order: turtle soup, shrimp rémoulade and fried green tomatoes, green beans, spinach or broccoli. At home Brittany often makes wheat-‐ and gluten-‐free pasta with marinara sauce, with a soy burger chopped in it. "She's big on soy products," says Brees. "I'll have soy milk, soy yogurt, soybeans."

9 p.m. XanGo mangosteen fruit-‐based juice. "I just take it out of the fridge and chugalug three ounces. It's supposed to have a lot of antioxidants."


Suspension Training: A New Category of Functional Fitness By Todd Durkin, MA, CSCS

In the world of human performance and personal training, there are hundreds of great tools that trainers can use to drive results for clients. Most programs are creative variations on a previously established modality that employs some of these tools. Rarely does an innovation in athletic programming come along that genuinely defines a new category of exercise all its own. The stability ball, BOSU, multi-‐functional cable machine and the modern-‐day medicine ball are rare examples of innovative fitness tools that fundamentally changed the way we train. Early this year I was introduced to a new modality in functional fitness: bodyweight-‐based Suspension Training which has since become a key addition to just about every program I create, from basic clients through professional athletes.

As an athletic training genre rapidly gaining popularity, Suspension Training techniques are essential complements to any solid strength regimen. This new modality has been pioneered by a company called Fitness Anywhere in San Francisco which brought a training system across from the Navy SEAL Teams and introduced it into the sports products market. The TRX Suspension Trainer enables me to choose from hundreds of functional exercises and target any muscle group with variable bodyweight resistance—in a way that requires strength, flexibility and stability all at once. A big advantage of this modality is the ability to instantly modify resistance simply by changing the client’s body position. This feature allows me to find the appropriate challenge for everyone, from the 50-‐year-‐old business executive to the 240 lb. NFL linebacker, with a single unique tool.

How Does It Work? If you use bodyweight-‐based training modalities and stability balls, you will love adding Suspension Training techniques to complement your repertoire. This training approach draws on a few basic concepts that, when manipulated with a bit of specific know-‐how, allow for a virtually endless number of exercise progressions that build strength and stability, as well as increase flexibility by expanding ROM. While the concepts at work are simple (essentially bodyweight, gravity, and angles), the demands placed on the body are not. As one end of the body is suspended in the harness (either hands or feet) and the center of gravity is displaced, a complex load is transferred to the suspended end. While managing the ground reaction forces, the body also must stabilize the spine throughout multi-‐planar movement. And the Suspension Trainer allows all exercises to be performed bilaterally or single-‐sided, depending upon specified objective.

The inner-‐unit core activation that occurs in this displaced position is different from many other modalities that I have used. When movement is initiated against the unstable platform (essentially, the extended lengths of the overhead harness), real joint stabilization and engagement of the neutralizer muscles is required to control the movement along the desired plane(s). A simple adjustment to body position determines the ideal resistance level and provides the appropriate strength challenge for any exercise and user level. The combination of ground reaction forces, a displaced center of gravity, unstable support and appropriate resistance demands full-‐body activation, balance and coordination: the cornerstones of functional movement.


The ability to adjust resistance instantly (before and within a set) and to transition quickly between movements is extremely unique. At steeper body angles, the strength required to perform the exercises is enough to challenge world class athletes whereas shallower angles and more basic progressions work for even the most de-‐conditioned or rehabilitative clients. This variability enables a broad range of convenient and effective programming options. Integrating advanced set arrangements such as drop sets, supersets and compound sets is quick and simple.

Pace is also easy to control in Suspension Training programs. Transitions between multi-‐joint movements and isolative exercises, or between classes of exercises (standing, prone, supine, etc.) are virtually seamless because there aren’t any equipment replacements when adjusting resistance level. It is just the user and the harness! Period. This minimalist approach and quick transition between exercises is especially powerful in group fitness settings. The light harness can be anchored virtually anywhere and is a snap to transport and set up. Whether you are doing your training in the gym, at home, or outside, the versatility of the TRX allows you to challenge your clients in many settings. I can put 20 TRX units in a backpack and lead a team or class through a comprehensive, whole body strength workout on the track, court, or field!

Effective, versatile and ease-‐to-‐use exercises make Suspension Training a simple and important element to integrate into my established training system. My athletes and clients love the new challenges and have seen results almost immediately. Additionally, the suspended exercises I use are primarily closed kinetic chain movements, an ideal complement to more traditional types of open-‐chain training such as free weights, tubing or cable based programs.

Suspension Training is a unique evolution in functional fitness that no serious trainer should be without. The TRX has broadened my approach to program design and is a critical addition to my arsenal of training tools.


Conditioning Know How By Chad Zimmerman

(This is an excerpt of an article with STACK magazine (April 2006) on Anaerobic Conditioning)

Todd Durkin, founder of Fitness Quest 10, two-‐time personal trainer of the year, and performance coach to LaDainian Tomlinson, Drew Brees and many other NFL greats, knows conditioning is a crucial part of an athlete’s training plan. Although many athletes may not be aware, there is a science to conditioning and guidelines any athlete playing a fast-‐pace and intense sport should use when conditioning for their sport. Durkin throws down some advice on anaerobic conditioning, the type of conditioning all football, baseball, volleyball, track, soccer and basketball athletes should use when preparing for the season.

Condition with a Purpose A plan should dictate your conditioning. You should avoid consistently just throwing some arbitrary conditioning drills at the end of a workout and running it until you turn red. Determine the number of reps and sets before the drill and complete each at 100% effort.

Conditioning should also be specific to the demands of your sport. If there are four quarters, conditioning should mimic the feel you will face under pressure. In the first quarter, everything is easy and flowing. In the second and third quarter is where skill is essential and conditioning allows you to perform your skills. It is the end of the game (the fourth quarter or second half or 9th inning) where champions are made. Conditioning to dominate at the end of a game is critical. If you tire physically, you get mentally weak and start to make critical errors. Likewise, you get sloppy physically and don’t hustle the way it takes to maximize performance.

Rest Time Is Important If you don’t have enough rest between reps, sets and drills, some negative things can happen:

1. You can’t maximize fast-‐twitch muscle recruitment due to fatigue so you won’t become faster 2. You can over-‐stimulate the nervous system which can produce bad running form 3. You can get sick and puke due to lactic acid build-‐up

A 1:6 work:rest ratio in the early phases of a training program is a good start. As you progress and get closer to season, you will typically condition at a 1:2 or 1:3 work:rest ratio. Also, use a heart rate monitor to determine when you’re ready for the next set.

Train and Condition Using Agility Agility is king when it comes to sport conditioning. If your sport incorporates change of direction, train that way. Many people think of conditioning as just running wind-‐sprints at the end of practice. I believe that running sprints are great but that you must incorporate agility/change of direction in there as well.


Train in the Zone Anaerobic conditioning is performing high intensity, short duration activities where you are typically at 50-‐85% of your maximum heart rate for no more than 3 minutes. In the first 10 seconds of an activity, creatine phosphate and ATP are burned. Then glucose and glycogen are burned. This can last between 1-‐3 minutes depending on the condition of the athlete. Lactic acid than builds up and rapid fatigue takes place. The better shape you are in, the longer you can train at a higher intensity before hitting lactate threshold.

Lactate Threshold To improve your lactate threshold, you must train in the 50-‐85% heart rate zone. One of the easiest ways to measure this is by wearing a heart rate monitor. If you are above your zone, you will eventually have too much lactic acid built up in the system. Muscles will become inhibited, performance will diminish, and you will get sick. There is a fine line of training in that zone and passing it so monitor it closely.

Puking Isn’t a Good Thing Conditioning until you puke is not smart. It inevitably happens when you push yourself beyond your comfort level because you don’t know when enough is enough. Many people push until they puke but you accomplish nothing positive by doing so. Puking is a sign that you did not have enough rest time to recover from the anaerobic activity. You were above your 85% heart rate zone for too long and lactic acid built up in the blood. Puking is the body’s signal saying that too much lactic acid has been produced and now it’s time to get rid of it. If you feel sick and nauseous, give yourself time to recover or reduce your intensity. If you get sick and vomit, it is best to end your conditioning.

Durkin’s Drills The following are some example conditioning drills to work on “flat out conditioning.” Choose one drill per training session three days per week.

CONDITIONING DRILL #1 • Run 4 100-‐yard sprints at 75%, rest 30 seconds between each • Rest 2-‐3 minutes • Run 4 70-‐yard sprints at 85%, rest 30 seconds between each • Rest 2-‐3 minutes • Run 8 40-‐yard sprints at 100%, rest 30 seconds between each • Rest 2-‐3 minutes • Run 1 100-‐yard sprint at 100%

CONDITIONING DRILL #2 • Sprint 20 yards to line and back in 20 seconds or less • Rest 45 seconds • Repeat 10-‐16 times

CONDITIONING DRILL #3 • Set up 6 cones in zigzag pattern


• Place speed ladder 10 yards away (see diagram) • Sprint to first cone • Jump laterally over cone 3 times, sprint to next cone and repeat jumps • Repeat for all 6 cones • Sprint to speed ladder and perform a given pattern • Sprint out of ladder and catch a ball • Rest 60-‐90 seconds • Repeat 4-‐6 times

Coaching Point: You can diversify this drill by shuffling, running backwards, jumping on one leg or performing plyo pushups at each cone. Also, vary the foot quickness drills through the ladder and the pattern you run after you get through the ladder.

Flat out conditioning: (Try this) (Choose only one)

OTHER CONDITIONING DRILLS 1. Stadium Steps: 20 minutes 2. Conditioning Drill:

a. Sprint 100 yards (walk/jog back) b. Sprint 90 yards (walk/jog back) c. Sprint 80 yards (walk/jog back) d. Continue this until you go all the way down to 10 yards e. Finish with one 100 yard sprint

3. Conditioning Drill a. Treadmill Sprints at various inclines b. 5-‐10 sprints between 30-‐60 seconds. (If trying to train at lactate threshold, sprints will be

between 90 seconds and 2 minutes) 4. Conditioning Drill 5. Run 10 110’s (Rest time is 1:3 work:rest ratio)

HOW DO YOU PERFORM THESE DRILLS AND HOW OFTEN SHOULD THEY BE DONE? I really try to emphasize speed, agility, and quickness drills and make that part of anaerobic conditioning with my athletes. I will incorporate this work with plyometrics on the field 3 times per week in the off-‐season and 1-‐2 times per week (depending on the sport) during the season. Remember, each of these drills can be modified to make it more or less difficult so you can certainly do agility drills consistently throughout the season but you would just want to decrease your volume and keep the intensity high.

Anytime we can add in a ball so there is a catching or throwing aspect, I will incorporate that also. Additionally, trying to add a stimulus so the athlete has to react is even more applicable to sport (verbal cue, visual cue, kinesthetic cue, etc.)


IS THERE A PROGRESSION TO THESE DRILLS THAT SHOULD BE TAKEN OVER THE COURSE OF THE OFF-‐SEASON? I like to start adding the resistance sprints, parachutes, bungees, etc. after about a four-‐six week base has been established. This increases the intensity and gives the athlete an additional challenge which keeps it fun. I typically do 5-‐6 agility drills (after some ladder work) and 3-‐4 speed drills (Depending on the day, we may emphasize more acceleration speed, more top end speed, or more deceleration. I will often give them one or two conditioning drills at the end of a workout but do like to vary this. The speed drills are often preceded by a few different technique drills for form (wall marches, arm swing drill, skipping, etc.) I think it is important to recognize when working on speed if it is acceleration you are working on, top end speed, or deceleration. The form/technique does vary on these aspects and you do want to spend time teaching on the various aspects of technique of these. Yes, our drills eventually incorporate all of “speed.” But you do want to break down speed into its components and teach them distinctly. My workouts are normally 45 minutes in length.

Durkin’s DVDs Check out Durkin’s website at www.todddurkin.com. He has a new 7-‐DVD set of training videos you can use to take your training to the next level.


More is Better Common Misconceptions in the Sports Training Industry

By Todd Durkin

In America, we live in a culture that everything has to be bigger, badder, and better. When it comes to food, everything is supersized. When it comes to exercise, we often obsess with it. When it comes to lifting weights, the mentality is often always “heavier is better.” In our “more is better” mentality, we need to be careful that it doesn’t actually deter us from our goals rather than helping us achieve them. Here are a couple misconceptions I often see with my athletes that can lead to over-‐fatigue, stress, injury, and lack of production on the playing field.

Lifting Heavy Is a Good Thing I am the first to tell you that strength training is a necessary component to being great. Remember though, you must periodize your program so that gradually cycle your volume on your body so that it allows for optimal rest and recovery. Rest and recovery is when your body changes. REST is not a four-‐letter word and needs to be planned as part of your program design. Additionally, be sure to work on the small, stabilizing muscles such as the rotator cuff, hips, feet & calves, and core when training. I often see a gross over-‐emphasis on just the large muscles of the body and this can lead injury. Work on your entire body from feet to fingertips, left to right, front and back, so that no area of your body goes untrained. Focus on movement patterns and speed of movement versus always just on the amount of weight that you lift.

Lifting 6 Days a Week Is a Good Thing Yeah, if you are a bodybuilder. If you want to be a strong, fast, and athletic, you need to lift weights no more than 4 days per week. If you are going to train more than that, focus on speed training, building your cardio-‐metabolic base, and your flexibility. There is no sense in doing just “body-‐part” training if you want to be athlete that requires coordination, speed, agility, power, quickness, strength, and movement skills to all work in unison. You can be strong but you had better be able to move if you want to be great.

Chest & Arms Will Make You a Better Athlete If you want to be a great athlete, start down at your feet and work your way up. Foot speed and leg strength are critical for athletic success. I encourage all athletes to get in 2 times a week of speed and quickness training and to “learn how to run” with proper form. Additionally, an athlete needs to work on balance as well as overall lower-‐body development. Some of the best exercises to focus on lower body development include:

1. Squats 2. Sled Drags 3. 1 Legged Straight-‐legged deadlifts 4. Lunges with a Twist (multiple angles & directions) 5. Plyometrics (squat jumps, lunge hops, skater plyos, Bulgarian lunge hops, Lateral bounds, etc.)


6. Barefoot balance touches and multiple balance drills performed barefoot

Great athletes often have great movement skills. This comes with hard-‐work and training properly. Although there is nothing wrong with training the arms, these should be supplementary moves at the tail-‐end of your workout to get that final pump that we all love to feel. Too much time by our young athletes is often spent on the upper body and arms—the “mirror muscles” or the “beach muscles.” If you want to be great, develop that lower body chain and great things will happen. Get to work!

In conclusion, focus on working out with weights no more than 4 times per week and be sure that at least 2 of those days include lower body training & core training. The other 2 days can emphasize the upper body and/or speed development and movement mechanics. Flexibility should be done every day and REST is not a four-‐letter word. Take 1 day completely off per week and there is nothing wrong with taking 2 days completely off per week if your intensity is high throughout the week. Program design is critical for the success of your program as well as your rest time that you purposefully schedule. Have fun, work hard, and see you in the end zone!


Program Design for Training & Conditioning for Optimal Sports Performance

By Todd Durkin, MA, CSCS

Are you an athlete looking to take your game to another level? Regardless of your level, recreational, competitive, or even professional, most of us have the desire to improve our performance. This article will help you design a proper training program to maximize your results and assure you that you are doing everything possible to optimize your performance. Areas that are important to improve through training and conditioning include balance and stabilization, core strength, functional strength, speed, agility, and quickness, power, aerobic conditioning, and flexibility.

Regardless of your current fitness level, training with a purpose makes hard work, dedication, and sacrifice seem so worthwhile. Whether your goal is to jump higher, run faster, and become stronger, or lose weight, improve your posture, and become more flexible, or swing a racquet or club more efficiently and to be quicker on the tennis court, you must systematically structure your program to improve your play, decrease your chance of injury, and to enjoy the benefits of competition. This is called periodization. The key to a successful training program is designing your program so that it is fluctuates and changes based on different times of the year.

All sports training programs and activities should be broken into at least 3 components: off-‐season, pre-‐season, and in-‐season. Regardless of your age or level, your training should be designed dependent upon which phase you are in. It is in the off-‐season training program that much of your strength and conditioning is actually developed. This is a very important aspect of your program as it lays the strength foundation for your entire season. Typically, this phase of training will last between 12-‐16 weeks. Volume is kept high in the off-‐season phase, meaning that the focus of training is on high sets and high reps in the weight room with less weight. . Training typically occurs in the weight room 3-‐4 days per week for 40-‐60 minutes. One should place a good deal of time developing balance and stabilization, core strength, and overall functional strength during this phase. An additional 20-‐40 minutes should be spent on aerobic conditioning 3 days per week. This can be performed on the same day or alternate days of lifting. Be sure to get at least one day off during this phase as recovery plays an important role in regeneration and injury prevention.

Next, an athlete would than move into their pre-‐season training program. This is a period of time lasting 8-‐12 weeks where the activities become much more sport specific. Functional strength exercises become even more prevalent and speed, agility, and quickness drills become more emphasized. There is more of an emphasis on power in this phase of training as well. This is often accomplished through exercises such as plyometrics, a system of jumping, hopping, and skipping to maximize explosive development. The pre-‐season training program is where one gets to see how his/her hard work in the weight room has begun to pay off. The pre-‐season training program gets very sports specific as competition season nears. The more the program mimics the action of the sport, the better the transfer of training and conditioning onto the field of strife. Intensity is high during this phase and training and conditioning should occur 3 days p/week in the weight room week for approx. 40 minutes and 3 times per week performing actual sport specific drills.


Lastly, one enters into the in-‐season training program once competition begins. The purpose of this phase of training is to maintain all training and conditioning levels that were met during the entire training cycle. Typically, one should perform a 30-‐40 minute training program two times per week in this phase. Volume and intensity are kept low to medium in this phase as you are in the middle of competition season. It is very important to keep up a training program during this time but remember the goal during this time is to maintain all the wonderful improvements you made in the off-‐season and pre-‐season.

Flexibility and sound nutritional habits are critical throughout the entire year. At least 10 minutes per day should be spent on stretching. Stretching following a workout is even more important than before a workout because this helps lengthen fascia and connective tissue that has been shortened. As far as nutrition is concerned, one should emphasize eating 4-‐5 small meals per day and fueling your system with high octane fuel that consists of fruit, vegetables, complex carbohydrates, high quality protein, and essential fatty acids that are commonly found in foods such as fish. Water intake should equal to half your bodyweight in ounces with highly purified water to pre-‐hydrate your system.

When the season is all over, it is a good idea to take a 2-‐3 week period off from lifting and conditioning and concentrate on active rest. It’s fine to do some exercise but make sure it’s general fitness and non-‐impactful. The mind and body both need a rest from the rigors of competition and need to restore the energy needed to get ready for yet another successful season.

Just as you probably have a business plan for your work or a financial plan for your life, you should create a plan for your health or for your training. By periodizing your program into different categories, you will find that you not only enjoy your training more, but actually see much better results. Have fun and enjoy your newfound success on the field of strife.


Optimal Performance Bodywork & Flexibility Cool Down & Fascial Release

By Todd Durkin, MA, CSCS, NCTMB

Typical Needs for Flexibility: 1. Adductors & Hip Rotators 2. Hip Flexors (Psoas)/Hip Extensors (Gluteals) 3. Hamstring & Quadriceps Complex 4. Foot & Ankle 5. Spinal Rotators & Low Back 6. Chest & Shoulders 7. Rotator Cuff 8. Forearm Flexors/Extensors

Methods to Increase Flexibility: 1. Stretching (Ropes, TRX, SuperBands, etc.) 2. Myofascial Release/Bodywork/Rolfing 3. D.M.S. (Deep Muscle Stimulator)

Myofascial Release/Bodywork FASCIA—THE KEY TO YOUR SUCCESS Fascia is the most overlooked system in the human machine when it comes to rehabilitation, prehabilitation, and the recovery phase of athletics or injury. Fascia is a missing element to unleashing one’s potential. Currently, the traditional medical system treats every other system except the fascial system when an athlete gets injured or when treating chronic pain Although there are several forms of work that specifically address fascia, most people are unaware of the different types of fascial work that can be done to facilitate healing, optimize performance, and provide the answers to the many questions when it comes to dealing with chronic pain.

WHAT IS FASCIA? Fascia is a specialized system of the body (connective tissue) which plays an important role in the support of our bodies. Fascia is a very dense connective tissue which envelops every muscle, bone, nerve, artery, and vein as well as all of our internal organs including the heart, lungs, brain, and spinal cord. It is an intricate, 3-‐D web that supports your organs and joints from head to toe and acts as a shock absorber to the body. The fascial system is actually one structure that exists from head to toe without interruption.

FASCIA’S 3 LAYERS: 1. The first layer contains fat, nerve endings, and blood vessels. 2. The second layer is a potential space which can become enlarged with swelling, suggesting the fascia can be disrupted by injury.


3. The third layer is deep and wraps around the organs of the body. The fibers of fascia run in various directions which allow accommodation to changes in muscle bulk and stretching. Fascia shrinks when it is inflamed and is slow to heal because of poor blood supply. It also is a focus of pain because of its rich nerve supply.

CHARACTERISTICS OF FASCIA: Fascia is said to have a tensile strength of up to 2000 pounds per square inch. In its natural state, fascia is elastic, pliable, and relaxed. However, fascia often becomes constricted due to traumas, accidents, repetitive motion syndromes, neuromuscular weakness, or poor postural habits. Mental/emotional traumas and fatigue also influence the fascial system as emotions and moods alter our energy systems and in turn affect posture. If the emotional states continue, poor posture begins to form a habit and so stress is placed on the system, thus causing constriction.

When fascia becomes constricted, it becomes tight, creates great pressure on its structures, it lacks pliability, and becomes a great source of tension to the body. Range of motion is negatively affected, scarring and inflammation often occurs in the joints or within the fascial system, and pain can result.

HOW DO YOU ADDRESS FASCIA? 1. Myofascial release 2. Rolfing 3. Optimal Performance Bodywork

What Is Myofascial Release? By definition, MR is an effective hands-‐on technique to provide sustained pressure into myofascial restrictions to eliminate pain and restore motion. MR utilizes slow, specific stretches and techniques to rid the body of its restrictions. MR works on a broader swath of muscles and connective tissue. The techniques and movements have been likened to kneading a piece of taffy—a gentle stretching that gradually softens, lengthens, and realigns the body. The techniques in MR are often held one to two minutes, and sometimes up to five minutes, before a release occurs. The release is an indicator that the fascia is unwinding, adhesions are slowly breaking down, and ROM is being restored. Because of the continuity of the fascial system and how it all works together, releases in one area of the body often positively affect other parts of the body as well. The fascia of the body all works together and is the reason why the body often compensates for joint weakness and joint pain.

HOW DOES MR WORK? MR is based on the idea that poor posture, physical injury, illness, and emotional stress can throw the body out of alignment and cause its intricate web of fascia to become taut and constricted. Because fascia links every organ and tissue in the body with every other part, the skillful techniques of a practitioner helps release the constrictions. Pressure on the bones, muscles, joints, and nerves is relieved in the process and balance is restored. Myofascial Release leads to postural and alignment changes. The ultimate goal is optimal body alignment which allows for the most efficient use of energy for daily tasks or sport performance. When the body is properly aligned and lengthened, this allows for the body’s innate healing and restorative power to work efficiently by improving circulation and nervous system transmission.


What Is Rolfing? Rolfing is structurally-‐oriented bodywork that was created by Ida Rolf, a Columbia University trained biochemist in the 1930’s. This work was influenced by her knowledge in yoga, the Alexander technique, osteopathy, and homeopathy. She believed the body is thrown out of balance due to injury, poor posture, and emotional distress. Rolfing is a system of body education and soft tissue work that is designed to restore the body’s alignment by addressing the fascial system.

Physical and/or emotional stress causes the fascia to lose its flexibility. The stiffened fascia gradually limits the free movement of the related muscles and joints. People respond to this process by adapting to these limitations. They change their breathing patterns, posture, and body movements to adjust to these changes. Breathing becomes shallower, posture becomes slumped, and movements become limited. Eventually, these changes stress the nerves, blood vessels, and the digestive organs and limit their optimal functioning.

The continuing pull of gravity, stress of daily activities, and physical injuries can pull the body out of alignment. The fascia gradually shortens, tightens, and adjusts to accommodate the misalignment. When the body is out of alignment, it creates inefficiency and imbalance resulting in stiffness, discomfort, loss of energy, and poor performance. This equals poor performance!

HOW DOES ROLFING WORK? Rolfing is a type of bodywork that aligns and balances the body by lengthening and repositioning the fascia in a systematic way. It is performed in a series of ten sessions, usually separated by one week in between each session. Each session has its own unique set of goals that addresses different parts of the body. Because fascia is all inter-‐connected, everything from the feet, to the core, to the mouth and head are worked. It is not uncommon for a client to gain ¼ inch in height after going through these sessions due to the lengthening of the fascia in the body.

Rolfing loosens and lengthens fascia. After the fascia has been released, the muscles, tendons, and ligaments can now move the joints freely. Normal joint motion will improve a person’s posture, breathing, and reduce stress even without a person trying to change or do stress reduction exercise. This occurs because the body is now properly balanced and aligned and is working with, instead of against, gravity. This all transpires into one feeling better, having more energy, and improving athletic performance.

Although Rolfing is primarily concerned with the physical structure of the body, it does take into account the entire person. Humans are made up of emotions, attitudes, belief systems, and behavior patterns, as well as the physical being. Couple the physical with the mental/emotional component and it is awesome. All are related. Align the physical structure (goes hand in hand by the way with the biomechanical), address the mental/emotional component, address the nutritional component and it opens up the individual’s potential.

What Is Optimal Performance Bodywork? Optimal Performance Bodywork is an eclectic mix of fascial work (myofascial release, Rolfing, Soft-‐Tissue Release) along with neuromuscular work (Feldenkrais, and neuromuscular therapy). The key with OPB is doing the fascial work along with the neuromuscular repatterning at the same time. This allows for


stimulation of both the fascial system as well as the neuromuscular system. This allows for optimal patterning of the neural pathways to create long-‐lasting change

Fascial work is critical in one reaching his/her maximum level. Optimal joint integrity, critical in the healing process, and a major component of the prehab are all characteristics of how this work fits into the big picture. Fascia has been the most overlooked system in all of medicine. Couple this work with neuromuscular reeducation and Feldendkrais work and we’re talking about creating powerful change. I have seen hundreds of clients, athletes and non-‐athletes that have unfortunately been through multiple surgeries for conditions that are “mysterious” and still aren’t figured out. After just a few OPB sessions, these clients are often showing major signs of improvement. This work has helped these people out of pain and wishing they had discovered fascial work in the first place.

The implications for sport are great. The violent nature of a pitching arm, a swing of a bat, a swing of a club, the brutality of football, etc., leaves athletes body’s a wreck. Just “resting” the body, doesn’t heal the body. If there are scar tissue adhesions formed, imbalances in the fascial system, or flexibility has been compromised, this needs to be addressed at the fascial level. All the electrical stimulation, ultrasound, and ice in the world won’t affect the fascial system. And this is the key to allowing the body to endure throughout time as it again helps create our structure.

Stretching: What You Can Do On Your Own To Improve Flexibility and Lengthen Fascia? WHY STRETCH?

• Helps coordination • Reduce muscle tension • Increases range of motion • Prevents injuries • Develops body awareness • Helps loosen the mind’s control of the body so the body moves for its own sake” rather than

competition • Promotes circulation • Improved posture • Warms up and lengthens fascia

Your Stretching Program: (Perform each one for 30-‐60 seconds; 1-‐2 sets; perform after all workouts and on off-‐training days)

Optimal Performance Bodywork (See OPB DVD’s or attend OPB workshop)

TD STRETCH ROPES OR SUPERBANDS • Hamstring (neutral) • Hamstring (Wrap – Outside/inside)


• Hamstring (Wrap – Inside/outside) • Adductor Stretch • Side-‐lying Hip Flexor Stretch • Pigeon Pose • Downward Dog • Kneeling Hip Flexor Stretch • Rope Chest Stretch • Floss the Spine

TRX STRETCHING • Lower Back Stretch • Hamstring/Hip/Lower Back Rotational Stretch • Front Side Opener • Suspended Hamstring • Suspended Piriformis • Chest Opener • Kneeling Hip Flexor

FOAM ROLLER WORK AND/OR MASSAGE STICK • Quads • Groings/Adductors • Side-‐lying IT Band and Hip Rotator Stretch • Calves • Back

WALL WORK • Lying Hamstring with legs up wall • Lying Adductors Stretch • Lying Butterfly stretch • Lying Lower Back

SPECIAL WORK USING THE D.M.S. (DEEP MUSCLE STIMULATOR): Supine:

• Quads • Tibialis Anterior (“Shin Splints) • Tops of Feet • Pectoralis Major/Minor; Anterior Deltoids

Prone:

• Piriformis • Hamstrings • Calves/Achilles Tendon


• Feet • Lower Back • Traps/Rhomboids

Seated:

• Seated Traps/Rhomboids

NUTRITIONAL AIDS TO ASSIST WITH RECOVERY: • Fish Oils • Flaxseed Oil/ground flaxseed • Glutamine • Glucosamine/Chondroitin/MSM • Creatine

3 videos are available on these topics entitled “Optimal Performance Bodywork.” For these videos, or more information on these topics, please contact:

Todd Durkin, MA, CSCS, NCTMB Fitness Quest 10 10006 Scripps Ranch Blvd C7 San Diego, CA 92131 (858)271-‐1171 office (858)271-‐4181 Fax [email protected] www.fitnessquest10.com


Creating a Dynamic Group-‐Personal Training Session By Todd Durkin, MA, CSCS

Create Camaraderie amongst the Group Ask them questions about their business, family, school, etc. so they participants feel comfortable with one another

When You Speak To One Person, Speak To Them All If someone is having problems with a certain drill or lift, teach to everyone

Be loud and commanding enough with your voice so that the entire group feels like you’re talking to them

Stay One Exercise Ahead Of Them When they are on a station or certain exercise, you should already know what they will be doing next by the time they finish the last set or last drill

Be Dynamic!! Nothing is as important as the energy and passion that you put into your session. If they feel inspired and motivated, your group will feel real good about the session. Understand your group dynamic, and TEACH to it

Confidence and Leadership Your voice and body language should exude confidence and your group should know that they best be prepared.

If they are not being challenged on all levels, they will feel as if they don’t need you.

Organization and Preparation You should have a real good idea of the goals your trying to get out of the session and what it’s going to take to achieve your goals.

You may want to write the goals of the session out along with the program.

Make Group Sessions “Personal” Sessions Make everyone feel special at least once during a session. Walk over to them specifically and talk to them about something other than the movement they are doing. Compliment them, ask them how they are doing in school, ask them questions that you may converse with them as if they were in a private session.

Try to physically touch every member of your group at least one time during the session. Touch is very powerful and there is not enough positive touch in our lives. For example, when teaching them to squeeze their shoulder blades, put your fingers between their scapula and have them squeeze around your fingers. Other forms of touch may include:


A pat on the shoulder as if to say “Good Job”

Touching their hamstring muscle when they are doing a straight leg deadlift so they understand where the hamstring is

Touching their foot and calf when doing balance exercises

Assisting them and giving them traction on their back when doing a “Child’s Pose” stretch

Be In-‐Tune And Focused With Your Client/Group During The Actual Time They Are Actually Moving During A Set. Don’t be just watching but be TEACHING

Provide them constant specific FEEDBACK during movement

If you’re providing feedback for one person, provide it for all of them

Be A WATCHDOG! You should be able to see everything that’s going on all the time

Position yourself so that you’re always facing the group

See the entire group working and provide feedback to the group

Never have your back to your clients

Be constantly walking around. They should feel as if you are everywhere!

Praise The People! Catch people doing things really well and praise them for it. This is a form of reinforcement. There are two types of praise: general and specific.

General Praise: Good job, Jane—that’s a great effort

Specific Praise: Good job, Jane—I really like the way you bent your knees on that drill and kept your eyes on the ball. That’s what it takes to be successful.

You should provide both general and specific praise.

The 60/40 plan. 60% Specific feedback/praise; 40% General Praise

Too much general praise soon gets tuned out if you just keep saying the same thing to them. For example, if you keep telling Johnny “Good Job,” he soon almost doesn’t hear it or doesn’t think it means much because you just keep saying it.


Relate Your Teach and Praise To the Sport or Activity They Are In Whatever movements they are doing, TEACH and INFORM them WHY and HOW the movement they are doing in a specific exercise is important to them during their sport/activity.

Put it into a language they understand. Use the KISS method when teaching groups.

Speak To The Parents After All Sessions And Report To Them How They Are Doing.


Boot Camp with Todd Durkin (Excerpt from ACE Personal Training News by Amanda Vogel)

Questions for Todd Durkin: According to industry trends, bootcamp workouts are becoming more popular. But many fitness pros have different ways of teaching what they call "bootcamp." What is a bootcamp workout?

To me, a Boot Camp is a high-‐intensity, interval workout that combines aerobic conditioning with resistance training using bodyweight or props from the great outdoors all while singing traditional motivational hymns. Boot Camp encompasses teamwork, motivation, and hard work. It embodies that “You are as strong as your weakest link and we must all work together as a team to achieve a common goal—finish!!!”

What equipment is typically used in bootcamp workouts?

Nothing!!! Bodyweight and props from the great outdoors is the beauty of Boot Camp. You don’t need anything special. We use logs, benches, sand, cement walls, running trails, hills, playground equipment, monkey bars, etc. as part of our routine. It is very basic and primitive but that is what makes it special—you can do it anywhere, anytime, anyplace. There are no fancy gym memberships required to do this class.

What are the major logistics for holding bootcamp sessions outdoors? (Some ideas to consider with this question: Do you need to approach your local parks for permission to use parks and recreation grounds? How do you get your camp insured? What's the best way to deal with inclement weather?)

As far as weather is concerned, we go out rain or shine. As a matter of fact, our rainy day Boot Camps tend to be very well attended and extremely high energy. Here in San Diego, it doesn’t rain very much. Therefore, when it does, people get excited to run in the rain, do monkey rolls in the mud, and do super slow pushups where your chin is just centimeters away from resting in the mud. To me, part of Boot Camp is dealing with the elements and being creative.

We are lucky here in San Diego because the average temperature is 76 degrees and it is sunny most days of the year. If I lived in another part of the country that was extreme, I could see moving the class indoors into a basketball gym or large aerobics room from December-‐April when the weather got real bad. Although it is fantastic running in the cold and sometimes the snow, I can see how paying clients would want to go inside in bone-‐chilling weather, extreme conditions, or after the umpteenth time of going outside in sub-‐30 degree weather. The bottom line is to deliver a great workout “Boot Camp” style. I think you can still deliver a great experience inside if you can build upon the same principles as you do outside—commitment, hard-‐work, perseverance, motivation—and having FUN!!!

We run our Boot Camps out of my main facility, as well as a local resort hotel that is situated on a beach and park, so we don’t need any special permits. Also, my Boot Camp moves all over the place and we have 5 different routes. We don’t just park ourselves in a field and stay in one area. We typically cover 3-‐5 miles in a Boot Camp where we jog or run for 5-‐10 minutes and stop and do exercises along the way. If we stayed in


one area of a park, you may need to get a permit depending on the type of park it is. Parks often have different designated uses and some prevent anytime of “organized sporting, recreation, or fitness events without the use of a permit.” If that is the case in your park and you stay in one area, you would need contact the city and ask questions.

As far as insurance, you should get a rider on your insurance policy that covers where you do your class, if it’s not actually inside a location. This will protect you in case of an accident.

What are the major logistics of hosting an indoor fitness bootcamp? (Some ideas to consider with this question: How much space do you need? What's the best way to set up equipment in your space?)

Space! I think the best thing about Boot Camp is that you conduct it outside using the great outdoors. If you have to put it inside, I think you would need an area where everyone has their own “personal space” and that you can conduct it safely without kicking anyone, hitting anyone, or running into anyone. As far as equipment is concerned, you don’t need any equipment. If you have some equipment, that could certainly add to the diversity of a class but I do feel you get away from the “Boot Camp” experience when you start adding in a lot of equipment. The Boot Camp experience is accomplished by challenging your attendees to the max, using simple, effective movements and calisthenics, and bringing them together by chanting and singing motivational hymns. By having people work as a team and encouraging them to rely on one another, you teach people to push beyond their comfortable limits. There, is nothing better than building camaraderie and team-‐work than jogging along sweating and singing together in cadence and making sure we move as a team.

If you are hosting a class inside, I think it’s important to keep your equipment off the floor where people are moving all over the place. If I was conducting a class inside, I would set up four cones to create a “track.” Attendees would be walking, jogging, or running around the track singing our chants. Every few minutes, we would stop and do our calisthenics—8 count bodybuilders, dive-‐bomber pushups, flutter kicks, scissor kicks, Hello Dollys, squat jumps, sun-‐gods, etc. Get back to moving for another 3-‐5 minutes, sing in cadence, and stop again in another 3-‐5 minutes for another station of exercises. Throw in some sprints at the end and you have a bunch of mean, lean, and serene folk. If you were to evaluate the class, you would see all different types of exercises involved—balance, core strength, plyometrics, agility and quickness work, partner work, sport drills, etc. I think the tone and pace is set by the instructor and the singing brings it all together. It’s the energy and feeling you create during the class that makes it special. We want nothing but 100% positive, encouragement, motivation, and determination. I don’t like the in-‐your-‐face yelling, screaming approach to getting a goal accomplished. I believe in complete support, encouragement, hard-‐work, determination, staying motivated, and giving a pat on the back if it’s deserved. People often say are Boot Camps are so motivating and energizing. People feel inspired to do more on their own so they can do well in class. People take these attitudes into their work, home-‐life, etc. and are more positive, more energetic, and are better people. I like that!

How can fitness pros price their bootcamps for maximum profitability, and what's an ideal number of people for a bootcamp class?


The most profitable way to price your Boot Camp is to have people commit for a four week or eight week period and to offer your classes 4-‐5 times per week. They can attend any one of your Boot Camp classes (AM or PM). I believe that an ideal number of people is a 1-‐20 instructor/client ratio. You can get away with 25-‐30 people but it seems the quality of the “individual’s experience” diminishes with a larger ratio. The average price probably comes out to somewhere between $10.00-‐$20.00 per class if they went every day but you are having your people commit to a 4 week program or 8 week program. Therefore, they may be paying between $200.00 p/month to $400.00 p/month. I think this depends on your confidence, location, costs associated with the class (paying a hotel, gym, etc.) and the number of people in your class.

If time or location is a factor and you can’t commit to doing Boot Camp 4 or 5 days per week, have a weekly Boot Camp Class and get people from that class to commit to smaller, semi-‐private personal training sessions inside your facility with 3 or 4 people in each session. That session will cost them each probably $30.00-‐$40.00 p/session but they are getting highly individualized attention.

Do you think bootcamps fall more in the realm of personal training or the realm of group exercise (or both)? Please explain.

I believe that Boot Camp falls more in the realm of group exercise. It is a unique entity though because it combines qualities from both. You are typically teaching a large group of people at one time and you must be a master motivator and communicator to conduct a great Boot Camp. There are some great personal trainers that don’t teach great Boot Camps because their focus, experience, and expertise is so much on the “individual experience.” Teaching Boot Camp takes a certain talent because you need a strong presence, you need to be able to highly motivate, you need to be able to offer everyone an “individual experience,” but it is typically a large group class. In the same breath, there are a lot of group exercise instructors that aren’t comfortable or great at conducting this style class. It takes a certain personality and character to teach a great Boot Camp class. For that reason, Boot Camp is a unique entity that has blends of personal training and group exercise. Great instructors have learned how to conduct this class with many different levels and running speeds and challenge all attendees equally. Additionally, the best instructors have learned how to motivate and inspire the team to individual greatness within the concept of the team still accomplishing its goal.

How do you see bootcamps evolving as they continue to grow in popularity?

I think Boot Camps will continue growing in popularity. People love to be motivated, challenged, and be part of a group. Likewise, people do often like being outside and using the great outdoors. Boot Camp allows people to still feel part of a team and to be challenged to the maximum.

All people need accountability, motivation, a challenge, a sense of accomplishment, and some darned fun while exercising. Boot Camp allows you to do all of this.

For more information on Todd Durkin’s Boot Camps, please visit: www.todddurkin.com.

practice is cash based and that we probably a handful of people trying to go through insurance reimbursement at this point in time.


Improving Revenues by Increasing the Customer Experience By Todd Durkin, MA, CSCS

The million-‐dollar question is how you can build a business by keeping all your existing customers and clients happy as you grow your business instrumentally. A great example is Starbucks. They do an excellent job developing a positive customer experience for their “cronies.” Their customers come back time and time again for a coffee or drink that often costs double that of other coffee houses. Why is it that they have developed such a devoted following amongst their followers? I believe their culture, their environment, their customer service, and “their experience” drives a devoted following.

In the fitness business, building a clientele often takes a lot of time, energy, and money. Because most trainers, studios, and health clubs typically don’t have large marketing advertising budgets, it is even more important that we focus on retaining clients once we have them also. There are several measures to help improve value to our clients so that we can consistently deliver an excellent client experience and have loyal clients for a long-‐time. By adhering to the following suggestions, it will help develop a unique culture and extraordinary customer experience. Here are some suggestions to enhance your business and keep happy clients coming back for more and more:

Develop & Know Your Unique Culture; What Is It? • Friendly • Fun • Professional • Personal • Non-‐intimidating • Service-‐oriented • Clean & pristine • Energetic & Positive

Create “Great” Sessions Every Time Whether it’s a client’s first session, 18th session, or their 40th session in a package of 48, make every session count. Ways you can do this include:

• Keep your energy in tune with your client(s) at all times • Be a great listener; listen to your clients’ needs • Never bring a “bad” day outside of the office into your sessions • Assess your clients and measure periodically • Set goals with your clients (if they are open to being held accountable) • Prepare for all your sessions and be ready for each of them • Meet & exceed client expectations • Educate, motivate, and inspire your clients • Challenge your clients


• Manually stretch your clients when finished

Connect With Clients More Frequently Than Your Scheduled Sessions. You can do this by:

• Develop a newsletter (i.e. 1 x per week, 1 x per month, or 1 x per quarter); Keep it simple in the beginning and deliver great content (education & motivation)

• Email your clients periodically; CONNECT with them • Spot check your clients with random phone calls occasionally

Communicate To Your Clients YOU communicate to your clients if you have a change in your schedule. You take ownership of any changes and don’t expect front desk or management to handle it for you.

YOU communicate to your clients if you are going on vacation, having another trainer cover one of your sessions, you are changing your schedule, your rates, etc. You take ownership of any changes and don’t expect front desk or management to handle it for you.

If a client’s sessions are up, YOU MUST communicate this to them. If you are uncomfortable with speaking finances to them for some reason (You NEED to work on this), than hand them a nice note in an envelope and let them know there sessions are up and it is time to renew.

Ask for feedback from your clients periodically. Feedback is the breakfast of champions. To simply ask, “Is there anything I can be doing differently to help you” goes a long way in letting clients know that you are genuinely interested in helping them.

Great Customer Service • Always be on time for a session. Don’t have clients waiting for you! • Greet your clients by name every time • Develop a referral system to track when your clients refer in friends or family • Thank your clients • Send hand-‐written birthday cards • “Feature Clients” in your newsletter or on bulletin board. We all like to be acknowledged! • The customer isn’t always right. Just make them feel that way! • Don’t call your clients and try to juggle around their schedules based on your convenience the day

of a session. That means if you have a 3 hour break in the day, than you have a 3-‐hour break. It’s about THEM, not YOU. Without clients, no business! Utilize your “down” time and take advantage of gaps in your schedule.

• If you have only one session on the books for the day, make it the BEST session ever. I still hear of trainers and massage therapists that “don’t want to come in for just 1 session.” By golly, thank God you have 1 session and use it as an opportunity to get more sessions.

• Provide clients with educational handouts periodically


• Treat every client like you would treat your mother • “Pamper” them; I am not saying baby them. I am saying spoil them with great customer service.

Make Your Business a “Home Away From Home” You can attain this by doing things such as

• Offer social activities (i.e. Softball games, hiking, ski trips, retreats, trips, etc.) • Mixers or Parties (Grand-‐opening party, anniversary of business, etc.) • Make the environment comfortable, clean, and encourage socialization.

Remember the costs of trying to trying to find new clients isn’t cheap. It’s far less expensive and far more powerful to focus on internal marketing and use your existing clientele to help build your business. Although you most likely have external marketing campaigns going on (i.e., newspapers, websites, TV, radio, direct mail, etc.), internal marketing is so effective as it will help use your clients to become your own “marketeers.” Think about it, when was the last time you saw a Starbucks ad or saw them advertise anything outside of their doors? Never!!!

Make your fitness business the talk of the town. Focus on internal marketing strategies to not only retain existing clients, but to grow your business from their raving to your community. It is said that 20% of your clients do 80% of your business. Keep 100% focus on your clients and never take an experience with them for granted. Your existing clientele is way too valuable and you can’t afford to lose one of them. Treat every one of them as they were your first or your last client ever in your business. With consistent, superior customer service, a positive culture that elicits great energy, solid communication with your clients and staff, and genuine passion and concern for one’s health and fitness, you can be assured of delivering a great customer experience. And with a great customer experience, you can build a great brand.

Todd Durkin, MA, CSCS, is a personal trainer & 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 focuses on personal training, massage therapy, Pilates, yoga, and nutrition to help transform people’s bodies, minds, and spirits. Todd trains dozens of NFL & MLB baseball athletes and provides motivational talks and programs to companies and conferences worldwide. Additionally, Todd is the Head of the Under Armour Performance Training Council. He has appeared in 60 Minutes and been featured in Sports Illustrated, Business Week, Prevention, ESPN the Magazine, Self, Shape, and the NY Times and Washington Post. You can sign up for his FREE award-‐winning Ezine newsletter, the “TD TIMES,” at www.FitnessQuest10.com or www.ToddDurkin.com.


Going for Greatness By Todd Durkin, MA, CSCS

I have always been intrigued by greatness. I have always been fascinated with success. I played for a great, successful high school coach—the legendary Warren Wolf in Brick, NJ. I went to a great college in William & Mary. I currently work with many great athletes and extremely successful entrepreneurs and business executives. My constant attention and awareness to special people and special places “Being Great” have led me to some conclusions. If I had to sum it up in a nutshell, there are 3 things that separate people from being good to being great: COMMITMENT, CONNECTING, and CONDITIONING.

Commitment is the first characteristic of people that I find successful in life. I have never met a “great” person in life that wasn’t truly committed to their job, occupation, or their personal responsibilities. In order to be great, you must be 100% committed to your task and game-‐plan. There are several components that are part of Commitment: Focus, Passion, and Mental Toughness.

Are you focused on your goals? Are you focused on your purpose? Are you focused on your mission and vision?

Are you passionate about what you do and do you “play” with the fervor and spirit of a champion?

Are you mentally tough? Do you have the ability to overcome obstacles, challenges, and roadblocks? Regardless of the size of the obstacles and challenges, it is your Attitude and 100% conviction that will allow you to rise to the top.

I can’t think of a better example of someone that exemplifies “Commitment” right now than Drew Brees. Drew completely tore his labrum and rotator cuff in the last game of the season last year. Doctors told him that it was a career threatening injury and that there was a very good chance that he might not throw again. Drew committed to a routine that was as grueling as I have ever seen. 10-‐12 hours of rehab per day EVERYDAY were his daily routine just to get back to a point where he could get out pain, restore joint movement, and start to function “normally” again. When I started working with Drew again a couple months outside of surgery, I saw a man determined, focused, passionate, and as tough as they come. He asked me to challenge him like I have never done. He did things that most men would never commit to. He went beyond “normal” to pay the price to be great.

Drew Brees led the resurgent New Orleans Saints to the NFC Championship game this year, he threw for over 4,000 yards in an NFL record breaking year, he was the runner-‐up MVP behind LaDainian Tomlinson, and he shared the Walter Payton Award for the Man of the Year for his charitable work in the community of New Orleans with LT. You talk about someone who has demonstrated the will, focus, passion, and mental toughness to overcome adversity and the odds—Drew Brees is that guy.

The second aspect of being Great is “connecting.” Are you doing everything you can do to connect with others: your family, colleagues, teammates, the community, and to those in need? Being 100% present when speaking to people, looking them in the eye, a firm handshake, saying “thank you”, smiling, or writing a hand-‐


written note to a long lost friend are all examples of ways to Connect with others. Life is all about the “time” that we spend on this earth and it is important to stay connected to those people around you that support you or need you. Life is an exchange of energy and it is important to share your energy with others. For the more you give, the more you shall receive.

Lastly, “Conditioning” for life is absolutely essential if you want to be great in life. Our health and fitness is a fundamental aspect and drives all relationships, all successes, and everything we do. Most of us are under-‐nourished physically and spiritually and over-‐stressed mentally and emotionally. Physical conditioning drives our emotions and it is important to commit to a routine of daily exercise. We often fail to realize how valuable our health is until we lose it. Don’t wait to be a “Champion of your own Health.” Workout every day for at least 30 minutes and your physical, mental, and emotional health will be great. Furthermore, spend at least 10 additional minutes getting some quiet time or prayer time per day and your life will be spiritually nourished. I personally try to read 2 chapters per day in the Bible. This helps keep me focused and balanced and keeps all things in perspective.

I ask you the question, “Are you doing what it takes in your life or your business to be great?” Are you OK with just being good? Is there something that you always dreamed of doing but you are being held back by fear? In order to be 100% fulfilled and happy, you must continue to grow and take calculated risks. Whether you are a house-‐mom, accountant, business executive, athlete, retiree, health & fitness professional, teacher and coach, law enforcement officer, or some other job, are you doing everything you can to “Go for Greatness” in your occupation? How about your life? Don’t be complacent and content with being good. Life is all about optimizing your potential and making a difference.

• Are you 100% Committed to what you do? • Are you 100% Focused? • Do you play with passion? • Are you mentally tough? • Are you connecting with people EVERYDAY? • Are you spending the time nourishing your physical and spiritual being?

Everything you do in life, put a “10” effort in. If you want a “10” out of life, you can’t put an “8” or a “9” effort in. There are no short-‐cuts, there are no freebies, there are no free tickets. 10-‐in, 10-‐out. Are you willing to do what it takes to be great in the game of life? Go for Greatness and your life will be enlightened and fulfilled.


Do Your Job…Better! 10 Ways to Add LIFE to Your Client & Your Career


Nothing bothers me more than poor body language during a training session. Drinking or eating during a session, sitting down while someone is doing floor work, crossing your arms when a client is grunting through his/her last few reps of a grueling workout, or just not having the positive energy to deliver an experience that is memorable. These things make me sick to my stomach.

The more trainers that I speak with around the country and the more business managers and owners I speak with, the more I realize we have a problem in this field with some trainers that just don’t “bring it” every day. Here is the deal: If you aren’t bringing it every day, do yourself a favor, do your clients a favor, and do your business a favor, try a different business.

Right now, our country faces one of the greatest challenges we’ve seen in a long-‐time. We’re experiencing a depressed economy, foreclosures, bankruptcies, lay-‐offs, and a ton of trickle-‐down stress that can negatively affect relationships, mental health, and physical health. There is so much negativity out there that it can be downright depressing.

Do not let this be you and do not let it affect you! We need to step up our game and YOU be the one that is a “game changer.” In the name of this industry, we all need to feed off each other and be a beacon of light that infiltrates energy, positive attitudes, and a “Can Do” belief that anything is possible to our clients and our teammates.

Walt Disney says, “Everything speaks.” What you wear, what you say, your body language, your energy, your session, the music, the cleanliness, the colors, the smell, the service, and the experience that you deliver all tell a story. What is your story? What area(s) can you improve on to keep bringing IT every day?

My friends, training is not just a job—it’s a calling. If training is just a job that you show up for and count your hours and your paycheck, you are definitely in the wrong field. As passionate, motivated trainers that are looking to get to the next level, here is what we need to do our job…and do it BETTER:

Work harder. Sorry, there are no short-‐cuts to success. If you want to be a great trainer, it’s probably going to be harder than you think. Attending conferences, constantly reading, always learning, and doing things way beyond the hours you are being paid are all the price you pay to be a standout.

Be enthusiastic. John Wooden says that if you want to be successful, you must be “hard-‐working and enthusiastic.” This starts with a friendly greeting when the client walks in the door, keeping your energy up during the day, being engaged with your clients at all times, being an attentive listener, making your clients smile, and simply being excited about even just small accomplishments your clients achieve.

Deliver great customer service skills. Trainers, we need to step it up here. You can be a great trainer, but if you are not sound with your customer service, you will be stuck in constant mediocrity. Calling people by


their names, answering the phone by the third ring, stopping and sincerely thanking your clients, writing them notes, or sending them occasional gifts or tokens of appreciation goes such a long way. I was recently at a Thomas Plummer event and he said something fantastic: “Welcome to my house, these are my guests, I expect you to treat them with respect and to dress for them professionally.” He went on to say, “If you don’t abide by this, you should be fired. While employees may be replaceable, guests are NOT!”

Thank your clients. I will say it again. Be sure to thank your clients and let them know you appreciate their business. Your clients are very savvy how and where they spend their money and they choose to spend it with you. What are you doing to keep them from going somewhere else?

Dress to impress. Do you dress professionally? Are your shoes clean? Are you nicely groomed? Do you look like the true professional that you really are?

Body Language that speaks. Are you in the game? Do you lean in when speaking? Do you lean in when listening? Are your eyes ALWAYS on your clients? There is NOTHING more important than your client when you are with them. Show it!!!!!!!!

Do something…for someone else. Try being a “servant” every day. Be a servant to your clients, to your employees, and to your employers. When you come to the game with an attitude to give and to serve, it pays big dividends.

Embrace criticism. That’s right. Feedback is the breakfast of champions. Ask your clients what you can do to better assist them; ask your boss how you can do a better job as an employee; ask your employees what you can do to be a better boss. Either way, embrace the feedback and be open and willing to improve based on what you hear.

Bring the ENERGY. This is what it’s all about. Everything you do creates an energy. People come to you or your business for the energy you provide. I liken it to a lighthouse. If your “light” shines bright, many ships will sail towards you. If you are dark, quiet, and “a-‐drift,” no one will ever find you. Light it up and shine bright!

If you want more money…work harder. Why is it that people feel “entitled” today? Whether it be clients, employers, or employees, people often feel “entitled” to more money, more success, more this or more that. I don’t get it. Nothing replaces hard-‐work, going above and beyond, and creating your own success. It’s the extra work, the extra effort, and the “And Then Some” attitude that will ultimately lead you to greater compensation opportunities. But the bottom line is that you must work for it. The attitude should not be “I expect more money and then I will work harder.” It should be, “I will work harder and then I can expect more opportunities to earn money.”

Create the experience. I love this statement for training businesses, “We are the best part of your day every day!” If you do the little things it takes to be successful and really focus on creating a great experience, success will be created.


I can promise you this, if you can do these aforementioned items (10 items + 1 extra!), you WILL create more success as a trainer. This will result in better results for your clients, your business will improve, and the overall experience for your clients will improve.

At Fitness Quest 10, I always say to our staff that we need to be an “island in a sea of depression.” What I mean by this is that I want our clients to know that they can always come to us for a consistent experience that delivers a positive energy, a great session, and a home away from home. I want our business to be the “best part of your day every day.”

What is it that you want? If you continue to focus on getting 1% better every day in all that you do, pretty soon, you will be not only a darned good trainer, you will be a great business and you will create profound results and experiences.

Todd Durkin, MA, CSCS, is a personal trainer & 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 focuses on personal training, massage therapy, Pilates, yoga, and nutrition to help transform people’s bodies, minds, and spirits. Todd trains dozens of NFL & MLB baseball athletes and provides motivational talks and programs to companies and conferences worldwide. Additionally, Todd is the Head of the Under Armour Performance Training Council. He has appeared in 60 Minutes and been featured in Sports Illustrated, Business Week, Prevention, ESPN the Magazine, Self, Shape, and the NY Times and Washington Post. You can sign up for his FREE award-‐winning Ezine newsletter, the “TD TIMES,” at www.FitnessQuest10.com or www.ToddDurkin.com.

Additionally, Todd runs a 3-‐Day Mentorship Program two times per year that goes in-‐depth on the business of running a personal training & fitness business. His next three Day Mentorship is August 21-‐23rd, 2009. You can find out more information by visiting: http://www.fitnessquest10.com/3DayMentorship2009.html


How to Build Your Team and Make Them Feel like a Million Bucks


It is said that if you want to be successful, you must surround yourself with great people. One of the most challenging aspects of running your own business is finding great people and then keeping them. For those of you that run businesses larger than just yourself, it seems we are always trying to create that special energy where everything is harmonious and smooth. You know how delicate this is because one bad apple on the team can spoil the whole bunch. I believe one of the most important things we can do as business owners and managers, is re-‐invest in our people on an on-‐going basis. There is nothing more important than the continuity and energy of the group as they represent your brand and deal with your customers. Here are some tips to help you build a winning team:

Encourage Them— We all like to be encouraged. A vote of confidence to your staff, a moment of connecting with a staff member on an excellent act they performed, a simple quote emailed to your staff on a daily basis, or leaving them a voicemail every morning with some inspirational message. Catch people doing good things and than verbally praise them. Immediate praise is a great way to boost confidence and energy and these are vital for the success of your employee.

Reward Them—We all like to be rewarded if we do something good. This doesn’t necessarily mean they just need to get a good paycheck. Money isn’t always the prime motivator. Public forms of recognition, an email recognizing their efforts that is sent to all colleagues, provide them with more responsibility that comes with greater potential reward, or ask them for their input on key situations.

Create Opportunity—Employees often want to know there are growth opportunities within the organization. Provide your team with the potential to grow. Whether it be to create product, expand their role, develop a program, take ownership of a certain task, or assist you with a specific need, know their strengths and give them an opportunity to grow. Guide them, steer them, provide resources for them to succeed, but let them “spread their wings” a bit if they deserve it. Then stand back and let them do their jobs.

Provide Feedback—It is said that “Feedback is the breakfast of champions.” Too many times, we have expectations of our employees and we fail to communicate them to our staff. Ken Blanchard talks about not being a “seagull” manager where you just go in and dump on people. Once again, catch people doing great things and praise in public and condemn in private. Feedback should be provided frequently and informally. Even a 3-‐5 minute conversation can help an employee grow and develop. While you do want them to “spread their wings” and grow, it is important that you provide them feedback on their performance. While it is important to have annual reviews where you sit down for an hour or so and provide structured feedback to your employees, on-‐going spontaneous feedback is vital for the success of your team also. In Jack Welsh’s book “Winning” he talks about great leaders provide candid feedback on an on-‐going basis. Communicate your expectations clearly, provide them resources to help them get their job done, and provide feedback on their performance. This helps them grow and realize their potential. Not easy to do but a must if you want to build a great organization.


Make Them Feel Special—Out of a recent poll of ten items on “What Employees Want,” employees responded with “full appreciation of work done” at #2 and “Interesting Work” was voted #1 by employees. Ways to show appreciation are often “easy” to do but owners/managers often neglect it. A simple “thank you” or verbal recognition for going above and beyond are powerful. A hand written thank you card is powerful. A gift certificate is a great idea. A birthday card on their special day is a nice touch that you remembered their day. It doesn’t have to be big but a simple sign of appreciation goes a long way in making your employee an integral part of the team and making them feel special.

Be a Great Listener—All of us are extremely busy. That doesn’t buy us the excuse that we are too busy to deal with our staff. There is nothing more important than listening to your own people. They often know the pulse of an organization better than the manager/owner but we often don’t give them the time to talk. A great leader listens to his people and makes decisions based on their recommendations. Our people want to feel like they have “a voice” in the organization. Listen to your people and be open, honest, and compassionate.

Celebrate Success—If your team wins, celebrate. If you had a great quarter, great year, or got word of a fantastic accomplishment, celebrate with your team. All people like a celebration. Ideas can be something as simple as having lunch catered in or extravagant as a weekend retreat away for your team. Celebrations boost spirit and energy and often do wonders to ignite the energy of your group.

Provide Team-‐Building Events—Time away from the office are often great ways for your employees and even families to connect and help camaraderie. Examples may include team softball game, beach day, attend a conference together, bring in a motivational speaker to facilitate a day of “personal development,” or volunteer your time to a needy organization one day.

Provide “Personal Development”—Closely connected to the above statement, our employees love to have “coaching” facilitated to them. I love to take my staff through different exercises to help them grow personally. In 2006, I had a “Growth 2006” program that was based on meetings every 3 months to facilitate an individual’s personal growth. Last year, we had “Transformation 2007” meetings based on personal and business transformation. This year, we have had “Connect 2008” which gives our staff the opportunity to connect their personal and business goals with that of the strategy of the company. These programs are powerful to do as our own staff takes time to strategize their own life. “Blue Sky Time” to work on your business and your life is critical for all people and I have found these few hour programs are awesome for providing employees clarity in the direction in which they are moving.

Have Successful Meetings—Your team needs to hear from you on an on-‐going basis on what’s going on with the business. One meeting a quarter is appropriate but be sure to keep the meetings short, provide food, and make your meetings productive. Share your mission/vision at every meeting, bring your team up-‐to-‐date with business happenings/opportunities, go over safety items, recognize outstanding employee efforts and client success stories, and be sure to listen to your people during meetings. This is a time for you all to connect and it is important that all voices are heard. I love to include an educational component and motivational component to all meetings as well, so that there is a strong energy and pulse leaving that meeting when complete.


Be a Great Leader—The art of leadership is critical for the success of an organization. Great leaders provide energy, motivation, vision, feedback, communication, teaching, mentoring, and lead by example. Read books on leadership and management and constantly spend time investing in your leadership skills. Behind every great team, there is typically a great leader and great individuals. It is the time spent to meld and grow your team behind a common mission and vision that creates a special environment in which to thrive.

All of these points are ways in which we can build a winning team. It takes a lot of time and energy on an on-‐going basis to lead an organization. If it seems like you are just putting out fires or waiting for the next fire to occur, my encouragement to you is that you take “ownership” of being a great leader and invest the time in doing the things necessary to keep your team growing in the right direction. There is nothing more valuable than your team, as they either enhance or detract from the culture you have tried to establish. Invest in them and everyone will reap the benefits. Most importantly, your clients will recognize the unique energy and culture fostered in your business and be appreciative for the environment in which you and your business have created.

It takes a lot of time and effort to manage and operate a business. Continually “massage” the energy so that you can create the business you so desire. Like cultivating a garden, it takes on-‐going care, concern, compassion, and love. Keep your hands “in the dirt” and stay in touch with what is happening. There is a saying that says, “There is no ‘I’ in team.” I disagree. I emphasize that T.E.A.M. stands for “Together, everyone achieves more.” Invest in your team, make them feel great, and

ACTION STEP: Determine what you can do this month to be a better leader. Choose 2 or 3 items and decide what steps you are going to do to help build up your team.

Two Standout Trainers that are Doing Their Part in Motivating & Leading Their Team & Making Them Feel Like a Million Bucks:

Troy Fontana www.FontanaFitness.com Reno, NV

Troy Fontana, IDEA member since (fill in) owns and operates Fontana Fitness, a 2,300 square foot state of the art personal training studio in Reno, NV. He leads an inspiring weekly 1 hour meeting with his 9 staff members and does a great job in making his people feel special on a weekly basis. He has created 2 programs to do this:

Superstar Stickers-‐-‐He awards these stickers to outstanding performances of his staff members for acts of integrity, great customer service, or a staff member going out of their way to assist someone. For example, one of his staff members recently helped a handicapped person recover his wheelchair literally out of the lake adjacent to his facility. The employee was recognized at the meeting for doing a great service in the community. Troy loves to recognize his “superstars” and he does this at least weekly.

Building Champions for Life-‐-‐A portion of the weekly meeting is also spent on sharing life lessons on topics such as work ethic, patience, listening, preventing burnout, passion, and a host of other great topics. This is a


great motivational tool where his staff gets to listen and then share their insights and thoughts and it has really connected and motivated the staff. Troy says that “empowerment and motivation are critical to keep the staff inspired” and this program enables the staff to be fueled with enthusiasm and inspiration.

Trina Gray www.BayAthleticClub.com Alpena, Michigan

Trina Gray, IDEA member since (1997) owns and operates her 10,000square foot club in Alpena, Michigan. She leads 43 instructors, trainers, day care employees, fitness assistants and massage therapists. She has created several unique programs to help lead her team and make them feel like a million bucks also. Here’s how:

Seasonal Leadership Retreats-‐-‐10 of her teammates went on a ski-‐weekend retreat last year and it was a great way to encourage communication and positive reinforcement amongst team members at a great ski resort. This summer they went to a water park and had fun splashing in the water and just relaxing as a team.

Out of the blue Spa Days-‐-‐Trina will often surprise her 2 female managers to spas outside the club for pedicures several times per year.

Surprise Golf Days-‐-‐Trina treats her 2 male managers to something they love: 18 holes of golf 2 or 3 times per year. Besides getting the afternoon off from work, they get to do an activity they really enjoy.

Continuing Education Vacations-‐-‐Nothing unites a group more than a classic “road trip.” Trina has offered financial assistance and time off for any instructor, trainer, or manager to attend any of the IDEA conferences since opening 3 years ago. She has taken her staff to the IDEA PT Institute in Florida last year, Fusion in Chicago, and to World in Vegas.

Trina believes in the mantra that you need to keep motivating and inspiring your staff. She says, “The more you give, the more they give, and everyone prospers; most importantly, the client has a great experience because of the renewed vigor and enthusiasm of the trainer or staff member.” Trina’s programs are exemplary of the creativity and pro-‐activity needed to make a difference and leave her staff inspired. Most important, it makes them feel like a million bucks and puts huge smiles on their faces.

“Td’s Top 10” Recommended Readings on Leadership & Empowerment: • Winning—Jack Welsh • The 100 Absolutely Unbreakable Laws of Business Success—Brian Tracy • Unlimited Power—Anthony Robbins • Everyday Greatness—Stephen Covey • Getting Everything You Can Out of All You’ve Got—Jay Abraham • The Speed of Trust—Stephen M.R. Covey • The 17 Indisputable Laws of Teamwork—John Maxwell • 21 Irrefutable Laws of Leadership—John Maxwell


• FISH!—Stephen Lundin, Harry Paul, & John Christenson • Whale Done—Ken Blanchard


Recession-‐Proof Your Business the Ritz-‐Carlton Way By Todd Durkin, MA, CSCS

Are you scared? Do you live in fear of a flattened economy? Do you feel you have to work harder than ever to just stay “even” with the past? I was discussing the down-‐turned economy with an extremely valued client the other day and we were talking about how difficult times often teach you many valuable lessons on how to tighten your systems, flush out the inefficiencies, and ultimately become more profitable in your business. As a gentleman who has seen several recessions in his 40+year business career, he believes that these downturns provide a lot of lessons that we can use in our business and our life that ultimately lead us to greater prosperity in the long run. I agree and think that tough times force you to do several things:

• Focus on our strengths & rely heavily on what you are “great” at • Be creative with how you attract, market, and run your business • Focus on creating great customer service that leads to “raving fans” and a unique culture.

I recently had the opportunity to stay at the Ritz-‐Carlton in Denver, Colorado, two times in the past two months. I never stayed at a Ritz before but was well aware of their impeccable image and legendary fabled customer service. Needless to say, not only did they not disappoint, they over-‐delivered. It got me thinking about my own business and the industry in which I which I belong. Being a personal trainer and business owner in the fitness industry for many years now, I asked myself the question, “Why don’t we create a ‘Ritz-‐Carlton’ experience in our training facilities? How do you create that same customer service experience in the fitness industry (or any industry for that matter) that the Ritz is legendary for?

I was intrigued by this so I got talking to one of the employees at the Ritz on one of my stays and I began asking him questions. One of the questions I asked him dealt with something I had heard about customer service: I heard that every Ritz-‐Carlton employee carries around a credo card with 12 customer service points that they memorize. Furthermore, I heard they recite one customer service point at 2 minute team meetings that are held each day. He conferred and said that yes it is true. I was flabbergasted and intrigued by this concept of getting together as a “team” every day and discussing for 2 minutes 1 point that was critical to their culture and brand. I loved the idea and this guy could tell I was very intrigued as my wheels were spinning. He pulled out his card from his wallet and proceeded to show it to me. I felt like I was looking at the Holy Grail as he showed me this laminated blue & white 3 fold card that was slightly faded. I was pumped to see it and tried to remember as much of the card as I could. I thanked him excitedly and really was happy just to see that.

This is where the story gets even better. Not 10 minutes later, the door knocks in my beautiful hotel room. Room service was delivering me THE RITZ-‐CARLTON CREDO CARD that I had just seen for me to keep. I was so pumped that I couldn’t wait to hop on that comfy bed and start learning more about what makes this company tick.

This is what it read:


The Ritz-‐Carlton MOTTO: “We are Ladies and Gentlemen serving Ladies and Gentlemen.”

EMPLOYEE PROMISE: At the Ritz-‐Carlton, our Ladies and Gentlemen are the most important resource in our service commitment to our guests.

By applying the principles of trust, honesty, respect, integrity and commitment, we nurture and maximize talent to the benefit of each individual and the company.

The Ritz-‐Carlton fosters a work environment where diversity is valued, quality of life is enhanced, individual aspirations are fulfilled, and The Ritz-‐Carlton Mystique is strengthened.

CREDO: The Ritz-‐Carlton is a place where the genuine care and comfort of our guests is our highest mission.

We pledge to provide the finest personal service and facilities for our guests who will always enjoy a warm, relaxed, yet refined ambiance.

The Ritz-‐Carlton experience enlivens the senses, instills well-‐being, and fulfills even the unexpressed wishes and needs of our guests.

THREE STEPS OF SERVICE: 1. A warm and sincere greeting. Use the guest’s name 2. Anticipation and fulfillment of each guest’s needs 3. Fond farewell. Give a warm good-‐bye and use the guest’s name

SERVICE VALUES: I AM PROUD TO BE RITZ-‐CARLTON

1. I build strong relationships and create Ritz-‐Carlton guests for life. 2. I am always responsive to the expressed and unexpressed wishes and needs of our guests. 3. I am empowered to create unique, memorable and personal experiences for our guests. 4. I understand my role in achieving the Key Success Factors, embracing Community Footprints and

creating The Ritz-‐Carlton Mystique. 5. I continuously seek opportunities to innovate and improve The Ritz-‐Carlton experience. 6. I own and immediately resolve problems. 7. I create a work environment of teamwork and lateral service so that the needs of our guests and

each other are met. 8. I have the opportunity to continuously learn and grow. 9. I am involved in the planning of the work that affects me. 10. I am proud of my professional appearance, language, and behavior.


11. I protect the privacy and security of our guests, my fellow employees and the company’s confidential information and assets.

12. I am responsible for uncompromising levels of cleanliness and creating a safe and accident-‐free environment.

I left that weekend salivating for how I could create a card and culture like this at my business, Fitness Quest 10. I asked myself, “Why can’t we create this culture in the fitness industry and make it really special? People love the culture and service at the Ritz. Who doesn’t love to feel special? They do a phenomenal job pampering their guests with extra-‐ordinary customer service. What can I do to elevate customer service to another level in my business?” I hopped on a plane that night for my 2 hour direct flight to San Diego and contemplated, “How can I create this culture with my staff on a consistent basis where they have some “concreteness” to the whole culture thing with their card, the meetings, and their systems.” I resolved to an action plan that included writing a “10 Point” Customer Service Plan that I can share with my staff and that we can live on. I want to have 10 points that we as a staff could have short meetings also and review. I would love to be able to empower my staff through emails, voice-‐mails, or words of encouragement. It’s one thing to say it, another thing to do it.

That is where I am. My “Fitness Quest 10 Card” will go in my wallet as well as each employee’s wallets to summarize our core values, competencies, mission, service values, etc. This card will be laminated and distributed to them at a team meeting. I believe this card will further instill an even stronger culture that would further mimic that of the Ritz. That is a good thing…a very good thing!

My question to you is what are you going to do? Take a look at the Ritz-‐Carlton credo and service values and see what you can do to borrow some of their principles and make it work for your business. There is a saying that says, “Imagine everyone has a necklace hanging around their neck that says ‘Make Me Feel Special Today’”. What are you going to do to make a difference in someone’s life today? How about you writing your card and joining me in creating a “Customer Service” experience that is unparalleled for our clients and customers. Regardless of industry, fitness or other, customer service is king and will persevere through the good times and the bad.

If you are stuck in your business, looking to get ahead, and you are looking to create loyal, raving fans, start with creating a culture that is special. The Ritz-‐Carlton is an example of that. It starts with your team. Your team than passes on the culture to each and every client. Establish the systems, teach the systems, reinforce the systems, and allow your culture to be one that is “Ritz-‐Carlton-‐esque.”

ACTION STEP: If you are a business owner, a manager, or you lead people, write out your customer service values just like the Ritz-‐Carlton has. Then, communicate them to your staff and continually teach them and reinforce them. If you want to take it a step further, put it on to a card to be laminated and placed in your wallet along with any teammates. My challenge to you is to set a deadline and get this done as soon as you can. It could mean the difference between success or failure in your business.


The One Minute Entrepreneur – The Secret to Creating and Sustaining a Successful Business

By Ken Blanchard, Don Hutson, and Ethan Willis

Building a Firm Foundation • Be guided by values such as integrity, love, honesty, and purposeful work, because they’ll be the

foundation your life is built on. • Write your values down and read them every day! • Associate with people you admire and can learn from. • Keep a notebook of the wisdom you read, hear, and learn, and distill that learning into 1 Minute

Insights. • You never need to cheat to win. • What is right is more important than who is right.

Growing In Knowledge • You’ll be the same year after year except for the people you meet and the books you read. • You can get what you want in life if you help other people get what they want. • Lead with your ears. • Success occurs when opportunity and preparation meet. • It’s not who you know that counts; it’s who knows you and what they think of you. • When you feel moments impacting your destiny, seize the opportunity.

Learning the Craft • Humility helps you to be open to learning and growing in your field of expertise. • Take care of your numbers and your numbers will take care of you. • To create a successful business, you must first master the basics. • For a mentor to be effective, you have to be an enthusiastic and committed protégé. • Always visualize your desire outcome ahead of time. • In sales and in every other business, you are constantly on stage—so act like it.

Catching the Entrepreneurial Bug • Ambition is the fuel that can drive life-‐changing events. • Identify what you’re passionate about doing. Look to do more of it. • Don’t be afraid to dream big. • Don’t quit your day job until you have some success under your belt. • If nobody will pay you to do what you love, you have a hobby, not a career.

Gaining a Vital Teammate • On the entrepreneurial path, few people come in to your life without a reason. • Becoming a successful entrepreneur and having a spouse are not mutually exclusive.


• When it comes to finding a life partner, character and values trump personality and looks. • To build a great marriage, especially if you’re an entrepreneur, make sure you commit to spending

time together outside of meals and sleeping. • You and your spouse are a team. Act like one.

A Door Opens • Too many people dream too small. Remember, you’ll never achieve more than you think you can.

So create a big dream. • When opportunity knocks, seize it. • Never let your expenses outstrip your revenue. • Don’t be a banker for your customers. Timely collection of invoices is crucial. • Your customers are a company’s lifeblood—they pay the bills. • Nurture your people. They make it all happen. Without them, you have no company.

Launching the Company • Unless you want to do all the work, you have to think of ways to come up with new sources of

revenue. • If you focus only on managing costs, your business will never grow. • Don’t be afraid to seek advice when your business goes to a new level. • Making a profit is always a necessity if you want to stay in business.

Financial Growing Pains • As an entrepreneur, the secret to success is generating CASH, CASH, CASH. • Without good cash management, you’ll never make it as an entrepreneur. • Profit is the applause you get for taking care of your customers and creating a motivational

environment for your people.

Creating Legendary Service • Look for Moments of Truth with your customers, to create the kind of experience you want them to

have. • Listen to your customers; discovering their ideas for improving the customer experience can make

your company’s vision and service even better. • Don’t create a company of ducks. Let your people soar like eagles to deliver superior customer

service.

Helping People Soar Like Eagles • Working people today want a partnership relationship, not a top-‐down hierarchy. • Everyone should be encouraged to be a leader. • An effective performance management system helps people win rather than rating and berating

them.


• The best management includes day-‐to-‐day coaching that catches people doing things right and re-‐directs their efforts when they are off base.

• Work, as in life, is about getting A’s. • Passionate people and loyal customers drive success in your organization.

Ego Issues • Long term success if about more than making tomorrow’s numbers. • Relationships at work and at home can deteriorate when they aren’t nourished. • A strength taken to an extreme can become a liability. • Keep your priorities in order. • Work to balance your business life with the rest of your life. • Continually seek the wisdom of your mentors.

Turning Things Around • It’s better to patiently implement a solid business strategy than to recklessly push for growth. • The wrong leader can send you off in directions you don’t want to go. • The right leader at the right time can help steer things in the right direction.

Putting It All Together • To live a happy and fulfilled life, be generous with your wealth, time, and talent. • Giving can be much more rewarding than receiving. • We all leave legacies. Be intentional about making a positive difference with yours. • You can’t predict the good that can come from helping or forgiving someone.

Building a Legacy • Sales have to exceed expenses. • Collect your bills. • Take care of your customers. • Take care of your people.


“The Power of Teamwork” As shared in the book about the Blue Angels

• The success of any team endeavor always defaults to the common denominator-‐ individual performance

o Each and every team member is counted upon at all times to perform his or her designated role

• Every great accomplishment begins with a dream. Our dreams form our vision, our vision establishes our beliefs, and our beliefs determine the actions needed to accomplish our dreams. This chain of events allows us to take charge of our destiny.

o When people come together as a team, share a dream, and focus on reaching their goals together, there’s a very good chance they’ll accomplish what they set out to do!

Share Center Point Values • Shared values serve to build an effective team, establish its culture, conduct, rules and policies

o In a competitive world of constant change, core values must remain constant and establish the center point for each team member to reference and follow

• Accountability, integrity, respect and commitment are notable values shared by every person on the Blue Angels’ team. These traits provide a foundation for the most important value of all – TRUST.

• Without shared values, peak performance isn’t possible • Team values must align with its purpose, mission and actions…

Put Team First • When the team comes first, personal recognition, interpersonal concerns, relationships and any

number of internal and external issues that can challenge a team’s cohesiveness, are put in proper perspective.

• Whenever conflicts occur, they must be dealt with directly, openly and honestly-‐ without delay. Most importantly, they must be resolved to the satisfaction of the entire team

• Sacrificing individual gain for the team’s greater good is the price of admission members must pay, and keep paying, to be on the team

• Teamwork isn’t a part-‐time activity, each member represents the team at all times • Putting team first is a 24/7 commitment

Walk the Talk • Team leaders don’t micromanage-‐ they empower and inspire individuals to accomplish the stated

objectives • An effective leader “walks the talk” and sets the standard • Leaders must understand group dynamics, remain open-‐minded, and always be aware of the team’s

pulse • Effective leaders are upfront and lead by positive example


• Successful leaders embrace the power of teamwork by tapping into the innate strengths each person brings to the table

Communicate – Vertically and Horizontally • Healthy relationships are built on an open and honest sharing of information. Performance teams

are no different. • Positive and honest feedback builds trust and keeps the team on task. For a team to remain

empowered, every member must stay informed. When people know where they stand, they’re better able to perform their job

• Negative talk, rumors or gossip have no place within a team environment • Providing timely information in a consistent manner boosts confidence and team efficiency,

increasing the power of teamwork • Encouraging members to ask questions, address concerns, discuss procedures, and challenge the

status quo are the hallmarks of a quality team

Cross-‐Train and Rotate • Every person on the team must serve an important role that contributes to the team’s success • With clear goals and qualified people in place, teams are positioned to benefit from the power of

teamwork • Every team experiences ups and downs. Sustaining successful teamwork requires planning • Teamwork requires training, practice and trust, each member counts on one another to perform

Capitalize On Synergy • “Synergy” is a phenomenon where the whole is greater than the sum of its parts • To create positive synergy, teams must have the right people in the right places – all focused on

achieving a common goal • Synergy happens when qualified people align on a common objective

Clarify Procedures • The Blue Angels have a saying: “Procedures are written in blood.” • Successful teams address the “what ifs” before they occur and are prepared to take proper action

should a problem arise • Clear procedures improve productivity, increase efficiency, and eliminate unnecessary guesswork

that can lead to unwise decisions • A methodology with measurable results increases performance and builds team synergy • Each member must know procedures, and follow a detailed script

Foster Positive Attitudes • Attitudes are highly contagious within a team structure

o Because they can serve as self-‐fulfilling prophecies, they have the power to destroy a team or accelerate it to great heights


• Each team member is responsible to one another for staying upbeat and positive • Since attitudes can spread like a forest fire out of control, it’s important to extinguish the bad ones

and replace them with optimistic can-‐do attitudes-‐ and do so without delay • We can’t choose many of the challenges we will face in this life, but we can choose how we will

address them • Teams that foster creative and optimistic thinking have the proper foundation in place for unlimited

success • A can-‐do attitude makes the impossible, possible • Attitude=Altitude

Prepare To Win • Winning is a habit that starts long before the actual event • Preparing to win requires dedication, hard work and training. It also requires visualization-‐ seeing

yourself and your team on top • Successful teams know that nothing but the task at hand matters • While pep talks are fine, they are no substitute for preparation • “Train the way you fight and fight the way you train”

Maintain Peak Performance • Winning requires peak performance from every member of the team • The benefits gained from peak performance require proper rest, nourishment, hydration and

exercise • When a person neglects his or her physical and mental needs, performance suffers and they risk

entering into a state of “burnout” • Like a jet aircraft or any other precision machine, we all require care and maintenance to be

dependable and sustain peak performance-‐ today and for the future • Sustaining peak performance requires constant maintenance

o take time to rest, reflect and recharge our batteries

Strive For Perfection • When each individual on the team accepts full responsibility and speaks truthfully about his or her

performance, it builds team trust • By confronting our failures, we come closer to reaching perfection


Top 10 Ways to Drive Revenue in a Downtrodden Economy By Todd Durkin, MA, CSCS, NCTMB

Man, times sure are great, aren’t they? You’re doing what you love in an industry of infinite opportunity, probably making more than 10 times the “world average” in annual income, changing people’s lives every day...

Whoa! Does this sound a lot different from what you’ve been hearing and thinking lately? GOOD! Because in a down economy like we are experiencing, with so much negativity in the “outside” world, it’s time for you to focus on all the good in your life, your unique strengths and competitive advantages and the business opportunities waiting for YOU.

To me, now is exactly the time we will discover the best trainers, health clubs, and studios in our country. And this doesn’t mean just our strengths as personal trainers. More than ever, the best trainers need to understand the business side of this business – customer service, marketing, business systems, profitability, etc. To survive tough economic times, the best in the business will spend more time on their business, not just in their business.

There are choices to make. Are you going to run and hide or are you going to take on the challenges we all face? For me, the biggest challenge I face is the number of people coming in with a negative mindset: fear, anxiety, hopelessness, general lethargy, “depressive attitudes” and no energy. A great opportunity exists IF we are ready to go to battle and fight the biggest war of all: negative thinking in our clients, maybe in our staff, and maybe even in ourselves!

The purpose of this article is to share with you some means and methods for improving your business in a time that requires restored faith and hope in your clients, your business and yourself. My intention is to offer you the means to be laser-‐like focused, properly energized and ready to create success. It’s “gut-‐check” time and winners will step-‐up and “play big.” Here are my top 10 ways to drive revenue and improve your business in an economy that may seem bleak:

Do the exact opposite of most everyone else. While everyone else is playing scared and “tightening up,” it’s time for you to loosen up and play big. Focus on your competitive advantages, let your energy flow, and be sure to choose your thoughts and words carefully. Your thoughts are critical in determining your energy and it’s energy that people are attracted to. In a time when there is doubt, fear, and anxiety, it’s important to be the exact opposite: positive, faithful, and energized. Your culture IS your business and your personal energy and the energy in your facility is the face of your business and the center of your culture.

Increase your marketing. This goes hand-‐in-‐hand with the first recommendation because most business owners cut their marketing efforts and expenses in tough times. My recommendation is to double your marketing effort which doesn’t necessarily mean doubling your marketing budget. Now is the time to focus on internal and guerilla marketing. Dive into your database to create internal competitions, referral programs, anniversary rewards, etc. Create your own brand of guerilla marketing with flyers on windows after a local road race or at a local shopping center or farmer’s market. Become an expert in social media


outlets like Facebook, LinkedIn, YouTube and Twitter – all of which offer FREE ways to bring exposure to your business and brand. Your increased, focused marketing efforts will help you to attract new clients to your services and enable you to improve how you care for your existing clientele. Don’t forget, media outlets (newspaper, television and radio) are hurting in this economy, and their sales and promotions teams are much more likely to negotiate special deals. Take a stronghold in your community by organizing a solid marketing campaign.

Create new programs. Tough times force us to be creative. For example, I recently conducted an on-‐line 21-‐Day Transformation program that was a great success. Over 100 people participated in a program that included daily workouts, nutrition strategies, inspirational stories, meditations, motivations and 3 teleseminars. The on-‐line venue allowed me to leverage my time by reaching out to many people at once – not a substitute for one-‐on-‐one service but a new cost-‐effective choice for busy, budget-‐conscious clients. By leveraging your time, you can create affordable options. Clients will have their choice of programs that best fit personal needs and circumstances. Other new ideas for creating additional revenue include paid teleseminars for your clients, youth programs (parents often spend more on their kids than they do on themselves and the research is showing that parents are cutting out all other expenses before cutting out those for their kids), sports camps, or other passive streams of revenue such as DVD’s, retail products, etc. Any one of these can add to your bottom line. Choose an area where your passion and interests intersect with your willingness to invest time and you’re on your way.

Create small group sessions or monthly continuity programs. There will always be a need and a market for one-‐on-‐one personal training. But, I also believe we will continue to see a trend favoring partner training, small-‐group training, and group classes. These options offer people great opportunities to work out with a trainer at a fraction of the cost and they come with the social rewards and increased energy unique to a small group environment. There is a different vibe in a “group” setting that may be preferable and advantageous. Additionally, the creation of monthly continuity programs allows you to start leveraging your time, expertise, and money. A continuity program provides clients with the chance to participate in specialized programs such as Boot Camp or Mastermind Groups for a set monthly fee. Continuity programs create a feeling of belonging for clients and can translate to a more predictable revenue stream for you. Be creative!

Improve your business systems. Challenging times force us to examine and improve our business systems to make them clear and efficient for staff and clients. Critical systems include: customer service policies; operational procedures; marketing practices; staff education, training and motivation; and data tracking for client sessions, revenue, and profitability. Systems take time to develop, but are essential to maximize operational effectiveness. Focus time and energy on your business not just in your business!

Deliver the customer experience! I encourage our staff to imagine every client wears a necklace that says, “Please, make me feel special today!” When we can deliver this kind of client experience, we set a great tone. It starts with a warm and genuine greeting at the front desk and includes a clean and well-‐maintained facility, uplifting music, and YOU setting the tone, the energy, and the vibe for your business. Gandhi told us to, “be the change you wish to see in the world.” Create and lead a culture that makes everyone feel special and welcome in your facility. Your compassion, energy, and genuine interest in their improvement will leave a lasting impression.


Improve “Follow-‐up.” Follow-‐up is part of great customer service and requires particular attention. Use email to keep your contact information easily at hand and to provide no cost add-‐ons to the customer experience. Weekly articles on mindset, nutrition, motivation, inspiration, fitness, etc., help to keep your motivating voice heard in between visits. When your facility becomes a client’s “second home” or you are in their consciousness more than just when they see you, you are doing a great job delivering superior customer service.

Network, network, network. The best thing about networking is that it costs you very little money and the return can be outstanding. Network with local physical therapists, chiropractors, physicians, running clubs, sporting goods stores, and other nearby businesses. We recently set-‐up a win-‐win deal with a local florist in our shopping center. Weekly, we receive fresh flowers marked with a small advertisement for the florist. This promotes the florist who has our flyers in her shop to promote our business. Sweeten the deal with rewards for referrals. Other ideas include setting up a joint educational workshop, wellness day or motivational program hosted at your facility. Expand your reach by inviting the local media.

Lastly, say, “thank you” to a few of your best “networking groups” or clients with an opportunity for them to give one of their clients or family members a “free” gift certificate to your facility. Those closest to you are your best ambassadors. Trust them to handpick a targeted referral for you with this gift of a free introduction to your facility. For no cost to your client and little cost to you, 5 giveaways can easily turn into 1, 2, 3 or more new paying clients. Carefully choose your ambassadors, clearly communicate your marketing intentions and see what happens!

Stay fueled and passionate yourself. There is nothing like staying fired-‐up and keeping your energy sky-‐high. You can do this by means such as attending workshops and conferences, joining a trainer mastermind group and attending mentorships. Put your energy out there and watch it multiply and come back to you. Weekly or monthly meetings with your staff for education, motivation and empowerment keep them swept up in your excitement and you in theirs. Feed your brain with journals and books on professional and personal development. A great goal for all of us is to read one book per month. Together, these efforts will allow you to keep your mind sharp, your energy flowing, and results happening.

Give more! It is said in life that if you want more, you must give more. If you want more out of your business right now, it’s time to give more. It might mean more effort, more service, more marketing and more positive energy from you, but it will translate to more results. Where can you give more? Every client is valuable, but now’s the time to reward the behavior you want to see more and more! This month, give away a gift certificate to your top 3 “longest standing clients.” Next month, give away a gift certificate to the 3 clients who have shown the most dedication over the last 6 months. Maybe you would like to create a monthly award for “Most Inspirational Client” or give away one gift certificate per month as a contest of some kind. Give, give and give with an attitude of gratitude. Make it about others and you will receive more than you ever give away, so give freely and continue serving your clients in a compassionate, caring, and generous way.


So you see, it’s less about what we don’t have and more about what we do have. Worry less about the client who says, “I can’t afford to train anymore.” and focus on offering incredible value for everyone who visits your facility. Expand your offerings with new affordable options for your clients and stay focused on restoring their belief and faith. Create the environment they can’t live without and empower them to “be the change” they wish to see.

To me, this is a great time for all of us to shore up our most important and valued asset: a positive mind-‐set. We trainers have the amazing opportunity to affect a client’s daily mindset and lifestyle. Take advantage of this gift and be the catalyst for change one life at a time. Keep the F.A.I.T.H. (Fortitude, Attitude, Integrity, Trust, and Humility) and stay hungry!


Tough Times Don’t Last…But Tough People Do!!!! By Todd Durkin

There is no question that many of us may be currently facing tough challenges in our personal or business lives. Between a down-‐turned economy, a falling real-‐estate market, escalating costs of oil/gas, and the rising costs of doing business, it seems as if more people are on edge than ever. Our clients are no different. The purpose of this article is to share with you how we can overcome the tough times that exist today, and not only survive, but thrive. Here are my top tips to help get you through the tough times:

Focus on GREAT CUSTOMER SERVICE—When people are making more decisions than ever about what to do with their hard-‐earned dollar, we must convince them that getting rid of their personal training is not an option. Notice the word “personal” with training. The more it is personalized and customized, the more of a necessity that it becomes. Focus on doing the little things to make it even more personal: manual stretching, follow-‐up emails & phone calls, goal setting & assessment, 100% focused attention during session, educational handouts, give massage gift certificate away if they purchase package of 24 sessions or greater, etc.

Communicate OPTIONS to your clients—Let’s face it, some people really are being hit very hard by the economy and can’t do personal training 3 times per week. How about they do it one time per week and than you offer them:

• Duo/or Treo Sessions (More economical; still a great workout; great energy) • Classes (Even Greater economical savings for client; still has accountability factor)

Hire GREAT people—there are more people on the market now than ever because of all layoffs in so many industries (home-‐building, mortgage, real estate, education, etc.). There are many people looking to get into something they love. If you find someone special, you may even need to create a job for them. I did this recently for a “Director of First Impressions” position and this gal is a real gem that is making a difference every day when people come into Fitness Quest 10. I couldn’t afford NOT to have her!

Jack Welsh is a big believer in getting rid of the “bottom of the barrel” (10%) every year. If you feel you have dead weight holding you back, start your search for someone that can enhance your brand and help get your business to the next level.

Keep GREAT people—I got a resume last week from a busy, successful trainer at a local studio that said he wanted to join the Fitness Quest 10 team. He went on to say that he doesn’t feel appreciated at his current job, he feels like he is no longer in an environment where he can learn, and the energy isn’t positive at the facility in which he works. He said nothing about not being paid enough money. It was all about the environment he was in. If you employ trainers or staff, do ALL that you can do to make people feel special, develop a great environment, and do your best to foster a positive, learning environment that offers on-‐going opportunities for continuing education. It is one thing to get GREAT people…it is another to keep GREAT people. Do all you can to attract and keep your team. They are extremely valuable to your success.


Market, Market, Market—During tough times, it is natural to cinch up the belt a little tighter and cut your marketing way back. Many “experts” will tell you that is when you need to turn up the thermostat and market even harder. While I do agree this is somewhat true, I also agree that much of your effort should be in “internal marketing” and assurance of “client retention.” Some of the best ways to do this is:

• Word of Mouth—ask your clients to help you out; • Have a competition at your gym for weight loss or body fat loss; This inspires more people to be

accountable to their actions and they tend to be on track more • Referral program—Establish a system whereas when a client refers you someone, they get a thank

you card. You may even want to establish something like if they refer you 5 clients, they get a free massage therapy session or free service of their choice.

• Newsletter—Be sure to feature a client to give them recognition • And of course when it comes to client retention, customer service is king and results are imperative.

Multiple Streams of Income—It surely is important that you focus on what you do best. It is also important though that your current clients have the opportunity to purchase items from you that will:

1. Help market your business (i.e., T-‐shirts, headbands, water bottles, etc.) 2. Bring in passive revenue to your business (nutrition supplements, drinks, products, etc.) 3. Create new ways to generate revenue—host workshops, sell the eBook through your “list,” rent out

space (if you own) to a chiropractor, physical therapist, acupuncturist, etc. 4. Re-‐create yourself—maybe you start a more intensive, regular boot camp program; maybe you begin

to offer “life-‐coaching” to your clients; maybe you offer on-‐line coaching, maybe your offer retreats. What is it that you’ve been yearning to do but you are holding back? Tough times force you to be creative. Being creative is important because it breeds energy and energy leads to momentum. Mo-‐mentum is good because “mo-‐mentum” leads to “mo-‐money.”

Listen to audio CD’s—It is said that Americans drive in their car approximately 300 hours per year. Listen to motivational and inspirational messages in your car, at the gym while working out, or before bed. This will help keep you motivated and positive. In turn, your energy will be up and people are attracted to energy!

Watch DVD’s—Sometimes just watching an instructional fitness DVD reinvigorates our energy and instills renewed passion for fitness. Try to watch one DVD every 3 months minimally. Some of my favorites come from Tom House, Juan Carlos Santana, and Mike Boyle. I also like to watch programs on yoga, Pilates, flexibility, and massage to see how I might be able to incorporate those into my programs.

Keep Reading—Try to get through 1 book per month. It could be on leadership, motivation, self-‐help, fitness, healing, business, or whatever you enjoy. I always enjoy reading one book on “business” per month and one “self-‐development” book per month.

Surround yourself with great people—In addition to this Mastermind, be sure to surround yourself with great people every day. This will help motivate you, inspire you, and energize you. Again, people are attracted to positive energy, and more now than EVER, people need US in their lives. There is too much


stress, too much bad stuff out there, too much negativity, and too much cynicism. We need to be a beacon of light!!! Let your “inner circle” fire you up and propel to help you each and every day!

Mindset is critical—It is imperative that we keep a positive mindset in regards to the path that we are on. We must keep moving forward. Have faith…work hard…be persistent…do your best everyday…go above and beyond to make someone happy… “And then some” in all that you do.

Do something “crazy”—while everyone else is playing conservative, there is not a better time than now to negotiate a lease, space, equipment, etc. If you have weighed out your options and it makes sense, believe in yourself and follow your gut. Your gut doesn’t lead you wrong. It often is scary but it puts you on the right path. “Plan the work and then work the plan.”

Develop a plan to get better every day—I was listening to motivational speaker, author, and pastor, Joel Osteen speak on “Developing a Personal Growth Plan” and he talked about getting better every day. Set your goals whatever they may be. For example:

• Meditate or pray every day for 10 minutes • Work out every day for a minimum of 30 minutes • Listen to the audio tapes every day (aforementioned) • What are you going to do to get better today and every day?

Great customer service—At the end of the day, I am going to end with what I started with…great customer service. Continue to strive on serving your clients and doing all that is possible to deliver a great experience to your clients.

They say that it is not the size of the dog in the fight but the fight in the dog. We must continue to be tough, committed, persistent, dedicated, and discipline in order to be successful. It is easy to throw in the white towel and surrender when tough times come upon us. There is a saying that goes “it is not how many times you get knocked down…it’s how many times you get up. And as long as you get up more than you get knocked down, then you are going to be O.K.” Let’s continue to fight, claw, out-‐deliver, out-‐service, out-‐everything the competition. It’s game time and it’s time to get to work.

Action Plan: What is working well with your business right now? What are you doing well? Write down what is bringing you the most joy right now? What is bringing you in the most revenue? Share it.

What isn’t working well? What do you want to change? How are you going to change it? What can you commit to in order to improve this area of your business or life?

What are other ways you have found to be successful for you and your business in dealing with challenging business times?

Todd Durkin is an internationally-‐recognized personal trainer and strength & conditioning coach. He owns Fitness Quest 10 in San Diego, CA, where he and his 33 employees conduct personal training, massage


therapy, Pilates, yoga, and sports conditioning. Todd also is the President/CEO of Todd Durkin Enterprises where he conducts motivational talks, educational conferences, Boot Camp Teambuilding events, and presents internationally on health, fitness, and success in life. He is a 2 Time Personal Trainer of the Year, Head of the Under Armour Performance Training Council, and has appeared on and in programs such as 60 Minutes, Business Week, Sports Illustrated and ESPN the Magazine. He works with athletes such as NFL Superstars LaDainian Tomlinson, Drew Brees, and Carson Palmer. Todd’s free award-‐winning monthly E-‐Zine Newsletter, “TD Times” is where he provides on-‐going motivation, education, and inspiration to people of all ages, shapes, and sizes. Additionally, Todd conducts motivational & educational free teleseminars to people across the globe to help transform their bodies and their lives. You can sign up for his free newsletter or any of his programs at www.FitnessQuest10.com or www.ToddDurkin.com. You can email him at [email protected].


8 Ways to Improve Your Personal Training Revenue By Todd Durkin, MA, CSCS, NCTMB

We are always searching for ways to improve our overall revenue. While bottom-‐line profitability is the important number, it takes high revenue streams to generate high profitability. Therefore, I have constructed several ways to generate ideas to continue improving cash flow.

Generate more Small Group Personal Training Sessions (2-‐4 people)—Whether you charge $15.00 more per person or 50% of a 1-‐1 session for the 2nd – 4th person, the bottom line is that small-‐group personal training will generate more dollars per hour and increase your leverage of time. My findings also suggest that these numbers are best held to no more than four people. Although I think you can get up to 6 people, I think you lose a bit of the “personalization” after four people. I think you can still charge a premium of up to four people because it still has a unique energy. The key to remember with small group personal training is to keep the VALUE high. Because it is not “personal” training, you should try to increase value by doing things such as:

• weekly or monthly email tips (education, motivation, etc.) to your group • communicate with them quarterly and ask them how they feel things are going (Feedback is the

breakfast of champions!).

Assess the group. It could simply be pushups, 1 legged balance touches, planks, wall sits, and a 300 yard shuttle run. But do have a means to track them and keep them progressing towards a goal.

High energy. A group itself often fosters spirit, energy, and camaraderie, but you as the leader must foster it.

Form Group Classes – Classes like Boot Camp are hot right now and a great way to maximize revenues earned. If these classes are held outdoors, there is no cap on how many people you can have in a class. I charge $20.00 per class and there are often 20-‐30 people in a class. This is a great wage for the length of this class (90 minutes). The key is marketing it correctly and having a high-‐energy, motivating class. But you can form group classes for many things and charge a premium for it. Ideas besides Boot Camp could be Gravity classes, Mommy & Me classes, Cardio Program Classes, Sports Class, Outdoor Adventures, or you form a special niche just for you. The good thing about a group class is that it adds some variety to your schedule, affords your clients some alternatives to personal training, and allows you the opportunity to create a great revenue stream. Although it will take time and marketing, there is no ceiling as to how well you can do!

Form a “Program.” –Just like a Boot Camp class, what about having a boot camp program? Now, instead of paying by the class, participants would pay by the month. For example, clients would pay $250.00 per month for the Boot Camp program and they would get a ton of value for it. Like-‐wise, you can create an on-‐line 21 Day Transformation Program or any program that you are passionate about.

Create a Product—Create a DVD, teleseminar, or E-‐book and sell it. You must create a great sales letter to market your product and sell it. This is a key essential element to the success of your product. Just because you have a product doesn’t mean it will sell. You must market it, invest money into marketing it, and market


it some more. Be sure it has fair representation on your website or create its own simple site through www.godaddy.com. Your sales copy should have:

• great descriptions of your product • pictures of your product • Testimonials from users • A bonus • A guarantee • A limited time offer • Your bio or background depicting you as an expert on the chosen field • A simple way for your buyer to purchase the product. Don’t confuse them!

Create a contest. Our most recent marketing campaign by far has been the “Biggest Winner” Contest. In this 6 week contest, we have 150 total contestants divided into teams of 5 (each team must have at least 2 non-‐clients or non-‐members). It is a contest that is built around the team that loses the greatest percentage of bodyweight. Out of the 150 contestants, 120 of these people are brand new people. Any time we can bring new people into our business, it is priceless.

Generate more volume of sessions—While this seems natural, send the energy out there that you want more sessions going through your program. While this doesn’t mean that YOU have to be the one doing all the sessions, it does mean that you must create a strategy and structure to market your services and land new clients. Marketing, marketing, marketing and then delivering, delivering some more, and then delivering more than that!

Raise your Rates—Is it time for a rate increase? This often raises a lot of fear and anxiety because you will be “rocking the boat” with CHANGE. Anytime there is change for a client, you risk the potential of a client saying “NO” and that could be scary. But, you could also raise your rates in order to purposefully pair people up into small groups also. For example, if you charge $60.00 per session now and you decided that you are going to raise your rate to $80.00 per session (a $20 increase), maybe people will still train with you at your new rate or maybe they will split that cost amongst a partner and pay $40.00 per session. My suggestion is to ask yourself the following questions to see if it is time for a rate change:

ARE YOUR RATES COMPETITIVE FOR YOUR REGION? When was the last time you raised your rates? If you say it was 5 years ago and your cost of business continues to escalate, would be an example of “time for an increase.”

Why do you deserve to raise your rates? Even in times of recession, your price increase may force people into looking at your other options or to train in a small group (not necessarily a bad thing!)

Are you confident in communicating these changes both verbally and in writing to your clients?

Have 5 revenue streams coming through your business—Regardless of your business, I once read an article that stated that you can “revenue-‐protect” your business by creating 5 revenue streams for your business. For FQ10, some examples include:


• personal training • massage therapy • Pilates/yoga • Athlete Performance sessions • Group exercise classes • Retail items & apparel (i.e. AdvoCare nutritional products) • Affiliates • Programs—Boot Camp, sports camps

What are your sources of revenue? If it is just personal training, what can you do to expand your avenues and attract new revenues (apparel, nutritional products, affiliates, etc.). If you just produce content and DVD’s, do you have at least 5 products that can expand your reach. The more you can expand your reach, the greater the opportunity you can get people in your funnel and channel them in the right direction.

Market, market, market. It never stops. All of it counts. Here are some of the top ways to continually market your services, your programs, your contests, or your products:

• Newsletter. Keep it short and sweet in the beginning but make it educational, motivational and “Connect” with your people.

• Website. Keep your website up to date and fresh with new content! • Facebook • Twitter • Blogging—depending on what your goals are and what you are trying to “sell”, blogging can be a

great way to get exposure, tracking, and help with website search engine optimization • Direct Mail—it should have a catchy title, strong call to action, graphics, deadline, & testimonial • Newspaper insert—you can do a 1 page flyer into your local newspaper and control which zip codes

it goes to. We recently did this with our biggest winner contest and got many new clients and contestants from this form of marketing.

Obviously, there are many other forms of marketing. These are just some of the most effective ways that I have found to be successful most recently. While nothing will ever replace word of mouth and referrals, remember, we must always be marketing.

These are just some ways for you to improve your revenues. What areas can you improve upon to continue bolstering your revenues? Focus on that one area and make marked improvements in that arena. The life of an entrepreneur is always a delicate balance between revenues, expenses, and profitability. Continue to market your programs, products, or services, drive revenues and improve sales and you will be well on your way to having a record year. Create your success!!!

Todd Durkin, MA, CSCS, is a personal trainer & 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 focuses on personal training, massage therapy, Pilates, yoga, and nutrition to help transform people’s bodies, minds, and spirits. Todd trains dozens of NFL & MLB baseball athletes and provides motivational talks and programs to


companies and conferences worldwide. Additionally, Todd is the Head of the Under Armour Performance Training Council. He has appeared in 60 Minutes and been featured in Sports Illustrated, Business Week, Prevention, ESPN the Magazine, Self, Shape, and the NY Times and Washington Post. You can sign up for his FREE award-‐winning Ezine newsletter, the “TD TIMES,” at www.FitnessQuest10.com or www.ToddDurkin.com.


Are You Living in Agreement? By Todd Durkin, MA, CSCS

Balance and harmony are two words that constantly ring in my head. The other day I was sitting in the infrared sauna at Fitness Quest 10 after a tough workout feeling relaxed and peaceful. I noticed an old-‐time favorite book of mine sitting on the bench entitled, “The Four Agreements” by Don Miguel Ruiz. As I sat there for 20 minutes, I reflected upon the Four Principles shared in this book and was reminded of some important principles to living a fulfilled life. Let me share Ruiz’s principles with you again and remind you of the importance of living in accord with them.

Be Impeccable With Your Word It sounds so simple—Do what you say, say what you do. It is also one of the most difficult ones to honor. It is easy to say you want to do something; it is much more challenging to actually follow up on it and take action on it. Remember, your words are “a gift that comes directly from God and it is through your words that you manifest your intent, regardless of the language you speak.” Being impeccable means you take responsibility for your actions, but you do not judge, blame, or reject yourself. Being impeccable means using your energy in the direction of truth and love for yourself. Being impeccable means you do not gossip, as this can “be compared to a virus.” When you are impeccable with your word, it will lead you to personal freedom, to huge success and abundance, and can take away fear and transform it into positive energy, peace, harmony, joy, and love.

Don’t Take Anything Personally Through the course of our life, we learn to take everything so personally. We think we are responsible for everything that happens and it is often “Me, me, me.” Nothing other people do is because of you. It is because of themselves. And we often have no idea of what is going on with other people. By taking things personally, you set yourself up to suffer for nothing. Even the opinions you have about yourself are not necessarily true. It is often said that “you are as never as good as you think you are or as bad as you think you are.” Whatever you hear in your own mind, don’t take it so personally. We are all afraid to appear vulnerable, not perfect, and righteous, so we often say and do things to make us appear “OK.” When we expose ourselves a bit and develop trust, faith, and honesty with others as well as ourselves, we are able to seek and find inner peace, harmony and happiness.

Don’t Make Assumptions My father once told me not to “assume” as it makes an “ass” out of “u” and “me.” What great wisdom from my father, friend, and mentor that passed away over 15 years ago. We have a tendency to make assumptions about everything. The problem is that we BELIEVE that assumptions are often true. And we often only see what we want to see and hear what we want to hear. Because we are often afraid to ask for clarification, we make assumptions that we believe are right, then we defend our assumptions and try to make others wrong. Don Miguel Ruiz states that making assumptions in our relationships and situations is really asking for problems. It leads to gossip, false hopes and expectations, and negativity. Ruiz goes on to say that if you want


to keep from making assumptions, ask questions. When the communication is clear and you have the courage to ask questions, you will know the truth and then you can be impeccable with your word.

Always Do Your Best This agreement allows the other three to become deeply ingrained habits. This agreement is about the ACTION of the first three agreements. When you wake up in the AM feeling refreshed and energized, your best will be better than when you are tired at night. When you exercise, workout, and eat right, your best will be better than if you are unhealthy and unfit. When you always do your best, you take ACTION. When you do things for the right reasons and you do it with passion and zeal, you do it not because you are expecting reward. “Most people do exactly the opposite; they only take action when they expect a reward, and they don’t enjoy the action. If you take action for the sake of doing it without expecting a reward, you will find that you enjoy your actions. Rewards will come, but you are not attached to the reward.” When you do your best today with the information you have, you learn to accept yourself. But you have to be aware and you must learn from your mistakes. Learning from your mistakes means that you practice, look honestly at the results, and keep practicing. If you can look yourself in the mirror, and truly know in your inner spirit that you did your best, than you can be fulfilled with knowing you are living in agreement with one of the agreements that Ruiz lays out so beautifully.

Ahh, breathe. I love this book. Do yourself a favor and read it. If you have already read it, read it again. It helps us remember what’s important and reminds us of some “simple” things to focus on. As you go through life trying to capture its essence, remember to live each day fully and wholly. Keep your attention on the here and now, the present. Stay in the moment and live in the moment. When you can keep your energy focused on today and live in the “Zen,” you will live in much more harmony and balance. Enjoy today and remember the four agreements.


The Other Half of Your Critical Equation…Your Spouse! By Todd Durkin

Entrepreneurs love to work. We work, work, work, labor, labor, labor. We love what we do and we often spend 7 days per week immersed in our passion. What we sometimes forget is the spouse or significant other that can often get the “short-‐end” of the stick. In our minds, we tell ourselves we are doing “everything possible to make the family stronger,” “if I keep working like this the money will start coming in,” or “I have to do this to make ends meet.” But then your spouse says, “You sure are putting out a lot of effort, time, resources, money, and risk, when is ‘it’ all going to start coming in?” If you have heard this before, here are some tips to remember to communicate to your spouse or significant other:

• Keep your spouse/family in the know. Tell them what you are doing and why you are doing it more frequently than you do.

• Ask for belief. Trust is a critical aspect of all relationships. And when a lot of money is going out and not as much money as you want is coming in, communicate your plan to your spouse.

• Receive and listen to feedback. Your spouse often sees things you don’t because they are not tied in as emotionally as you and they are one-‐step removed from work situations. Listen to them. We always want to talk and have control of conversations. Listen…that is why God gave us 2 ears and one mouth.

• Ask for support. We need support. Ask for support from your spouse. • “Give” more to your spouse. Your spouse needs you also. Have date nights, attend a retreat

together, go out to dinner without the kids, have a night away, come home early one night, make your spouse lunch in the AM, leave love notes like you used to when you were in courtship. If you want more out of your relationship, give more to your relationship.

• Their job isn’t easy. Whether you are married or in a relationship where your significant other works or stays at home with the kids, it’s not easy either way. Sometimes, they can feel ostracized, alone, and separated. And if they are tending to your children, that alone is an emotional drain. Remember that, and be sure to give encouragement, support, and motivation yourself to your spouse. We often “give it all at the office” and have nothing left to give at home to the spouse or kids. Muster up the energy or set stronger boundaries to get home earlier when you are fresher. If your spouse says to you “The cobbler wife has no shoes,” it is time that you look at giving your spouse a bit more TLC.

• Get physical. No, not like that. How about working out 1 x per week like you used to do? How about showing some affection with your touch? A pat on the back, holding your partner’s hand, giving your spouse a massage, or just running your hands through their hair, goes a long way in giving the physical touch and nurturing that we all need.

• Take a vacation together. I know I already said take time off. But again, there is nothing more important than the time you spend with your spouse. Whether it be a weekend vacation or a week-‐long vacation, put it on the calendar and get some mellow-‐yellow time together.

It doesn’t matter if you are a male or female entrepreneur, your spouse needs to feel wanted and you need to think of the “little things” you can do every day that a make a difference in creating a great relationship.


It’s not easy to balance out your business life, your family life, your relationships, and everything else you do. But remember, the time you spend with your significant other is as important, if not more important, than any other investment you are currently making. Have fun, keep communicating, take time for them, and remember, if you are in a relationship or marriage, your life is not complete unless you involve your spouse in your life.


Interview with Todd Durkin What is your experience with chronic pain?

I suffered a serious back injury while playing professional football that ended my career. I was bed-‐ridden for 30 days, was on Vicodin and anti-‐inflammatories for nine months and faced the option of surgery. The diagnosis was spinal stenosis, 3 herniated discs, and degenerative disc disease. Besides a lot of pain and fear, I was left with many questions to ponder about my future. My football career was over and I needed to make decisions on my next phase in life. It lead me on a journey that has been quite fulfilling.

Did you have surgery?

No. My philosophy was to explore all my options before “going under the knife.” The statistics on back surgery aren’t great and I wasn’t completely comfortable with having my spine operated on. I talked with several doctors about my options and most of them agreed I would need surgery. I decided to try all alternatives before getting surgery.

What options did you try?

Traditional physical therapy, medications, osteopathy, acupuncture, massage therapy, chiropractic care, and energy work. I believe all of them helped me but I still couldn’t get out of pain and could not get off my medications. That was probably the scariest part.

What allowed you to finally get pain-‐free and off your medication?

It actually was quite evident when it happened. After much research and talking with many experts around the country in pain, I began receiving a type of work called Zen Bodytherapy. This type of work combines Rolfing, Feldenkrais, and energy work. This work is a series of 10 sessions that specifically addresses the fascial system of the entire body. It was after session 4 that I began an obvious detoxification of my body. I had diarrhea and vomited for almost 3 weeks. It had a very metallic taste and it was obvious to me what was happening. After session 6, my detoxification was complete and I was off painkillers. I went through the 10 sessions over five years ago, haven’t taken any medications, and have been pain-‐free.

What kind of work do you do?

The work that I now do at my clinic is a combination of Zen Bodytherapy, Rolfing, Feldenkrais, myofascial release, sports massage, and integrative bodywork techniques. In addition, my strength and conditioning and personal training background allows me to work with people from a corrective exercise standpoint to help improve people’s function. I love working with people in chronic pain or with people or athletes that are trying to achieve optimal performance. If the body is structurally aligned and in proper form, the body can achieve great results.


Do you have other healing modalities at the clinic as well?

Yes. We have a wonderful chiropractor, Pilates, Yoga, personal training, and nutritional counseling. All of these modalities have their role in optimizing health and we feel fortunate to bring such high quality and care to our people. All of our practitioners have a minimum of an undergraduate degree in an exercise science field and the majority of them have at least a master’s degree in their respective fields. Combined with tremendous and varied experience, our staff is very reputable, personable, and skilled.

What is your education and experience?

My undergraduate degree is in Kinesiology from The College of William and Mary. I was a quarterback and captain of the football team during my time there. My graduate degree is in Biomechanics and Sports Medicine from San Diego State University. My initial massage therapy certifications were completed at Rising Spirit Massage School in Atlanta, GA. My Zen Body Therapy advanced bodywork trainings were completed under the founder of the Zentherapy, Dub Leigh. He himself brought me through the sessions and then taught me the work. He had a profound impact on my development as a bodyworker. I have been in the field for over 10 years now and helping people is my passion.

How does your work differ than other types of treatment for chronic pain?

Without question, this work addresses the fascial system. When you address the fascia, you are addressing the structure of a body, as well as any past emotional traumas. Life is a series of events and mental anguishes, emotional traumas, and physical injuries that are stored in the fascia. Unless the fascia is addressed, our past experiences can wreak havoc on the body and create a lot of physical pain.

What can you share with people that are in chronic pain?

Regardless of how bad your pain is or how long you have been in chronic pain, there is hope. If you have never received this work, you must explore this option. Again, your pain will not go away if your fascia is aberrated. Most forms of treatment do not address fascia and this is the key.

How important is the mind in healing?

The mind plays a very important role in healing. If you are in pain and feel there is no hope for the future, it can be downright depressing and scary. The fear and anxiety that pain can cause can self-‐perpetuate the problem. It creates an unhealthy, catch 22 loop that the pain creates fear and the fear creates the pain. If you realize there is hope out there and that you can do something about it, your mind will become at ease and your pain will diminish. With a combination of effective treatments, a positive mental approach, and a proactive responsibility on your side, there is no doubt you will become pain free. You just need the recipe for success to follow and do it on a daily basis.

What can people do on their own that are in pain?

There are a few simple things that people can do on their own after their fascial systems have been addressed. The frustrating part from a practitioner’s standpoint is when one doesn’t do the daily movements


and responsibilities on their own after their sessions are finished. In order for one to stay optimally lengthened, there is some homework that is prescribed. If one does their homework (it takes no longer than 15 minutes per day), we see incredible results. As a matter of fact, I usually don’t see them much after that. They just refer their friends over to us to receive help. The homework is a combination of Feldenkrais movement therapies, stretching exercises, and corrective strengthening movements.

Are you against surgery?

Surgery has its place in the healing process and we are very fortunate that we have such truly wonderful, skilled surgeons in our country. I have many friends, clients, and family members that have had successful surgeries. Some of my friends and clients are actually surgeons themselves. But when it comes to chronic pain, there are many successful options out there that exist that aren’t as intrusive to the body. Once the body is cut on, the fascial system is never the same and it must be addressed. If you have an acute problem or there is no other option, we are blessed to have quality surgeons. But cutting out a problem is not always the solution when it comes to dealing with chronic pain. Although it could eliminate a symptom, it often does not address the root of the problem. Surgery should be used as a last-‐resort if nothing else works.

Where can people find people like you that do this type of work?

There is a website that lists the practitioners of this type of work. The website is www.zenbodytherapy.com Regardless of who you choose to go to, always look at their background and the path that lead them to their work. If they have a degree in an exercise science field, it is a plus. People can feel free to contact me with questions or to locate a practitioner in their area or city. I can be contacted at [email protected] or at 858-‐271-‐1171. Our website is www.fitnessquest10.com.

! ! !...

Documents

Transcript of ! ! !...