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The IMPACT! Body Plan

Game Plan for Balance in Your Life

By Todd Durkin
Todd is the founder of Fitness Quest 10 & Todd Durkin Enterprises in San Diego, CA. He leads a staff of 26 employees, trains over 25 NFL athletes, and motivates companies, teams, and conferences throughout the country.


I. EXERCISE


A. Cardiovascular Exercise
  • 4-5 times per week (Walking, Jogging, Running, Swimming, Cycling, Etc.)
  • 60-85% Maximal Heart Rate (MHR=220-Age)
  • Minimal 20 minutes per day; Ideally 30-45 minutes

B. Resistance Training
  • 2-3 times per week
  • Could be bodyweight, sport cords, free weights, machines
  • Minimal 20 minutes per day;  Ideally 30-45 minutes

C. Flexibility
  • Everyday! Minimal 10 minutes per day
  • Examples include Downward Facing Dog, Cats & Dogs, Pigeon Pose, Trunk Hang downs, Kneeling Hip Flexor Stretch


II. NUTRITION

A. Breakfast—Eat breakfast everyday!

B. Eat 4-5 small meals per day

C. Eat every 2-3 hours

D. Reduce your portion sizes

E. Increase Water Intake (Half your body weight in ounces)

F. Don’t eat after 8 pm

G. Reduce/Eliminate Alcohol from your diet 


III. STRESS REDUCTION

A. Activities
  • Massage Therapy
  • Acupuncture
  • Yoga/Pilates/Meditation
  • Exercise
  • Gardening or other hobbies

B. Friendly Reminders
  • Don’t forget to focus on full, belly breaths (18,000-22,000 times per day)
  • Try driving without your radio on
  • Turn your cell phone off at night, in the car, or at other times when you want to disconnect
  • Get at least 5 minutes of quiet, uninterrupted Meditation/Prayer time everyday
  • Take 3 full breaths before reacting to anything. We control how we react to people, events, situations, news, etc.
  • Do the things you love! Do what you love and love what you do!
  • Say something nice to someone Today!
  • You do not have to be everything to everyone!
  • Journal what miracles are happening in your life
  • Remember your purpose in life!!!
 
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