The CJ Story: Making Exercise Fun, Effective, and Educational.

This is a true story about CJ that literally wrote itself perfectly during our training session the other day.


It is important to me that I make exercise as fun as possible. Bottom line is, most people do not enjoy exercise. So, I need to find a way to make it fun for each and every person that I work with.

My client CJ loves to shoot hoops(basketball). We begin each training session with the same routine, we go down to the basketball court and begin with a dynamic movement based warm up follow by a couple games of HORSE. CJ loves basketball and would be happy if all we did was just shoot hoops. But, if you know me, I like to do things a little differently. It would bore me silly if we just played HORSE everyday. I also feel that if we are going to be down here just "shooting hoops" I have to make it worth our while by making it motivating, inspirational, or at the least educational. So, it is may challenge each day to find words that will motivate, inspire or pick words that have a meaning or lessen behind them to play HORSE to. We have gone through many words and themes such as, discipline, strength, power, achieve, believe, you pretty much name the motivational word, phrase or theme and we have played HORSE to it.

.....We have been doing a little project with our Team Leaders over the past couple of months called "Keep, Start, Stop". Where each week we chose a team leader to "roast", and tell them a couple of things they should keep doing, things they should start doing, and things they should stop doing. It has been a great project because it really allows for your peers to give you some great feedback to things that you are doing well, and to some things that maybe you are not doing well and need to stop doing.....

I chose this theme to play HORSE with CJ today.

Game 1:
Me: "OK CJ, the first word is going to be "Start"
"But, before you take your first shot I want you to think about something while we play this first game."
"At the end of the game I want you to tell me one thing that you are going to "START" doing this year to make yourself better" "Now, it does not have to be fitness related but you have to tell me one thing that you are going to "START" to make one facet of your live better in 2011"

....game over....
Me: "Ok CJ, what are you gonna "START" doing this year to make yourself better"
CJ: " I want to improve my diet......"
Me: "Hold on there, first of all lets re-phrase that a little. I don't like how you said "diet". "Diet to me seems like somethings short term, kinda fad-ish. Lets say, you would like to improve your eating habits"
"How does that sound?"
Cj: "Sounds great"
Me: "we will talk more about changing your eating habits in a minute, but lets go onto game 2 for now."

Game2:
Me: "Ok, the word for this game is "STOP"
"At the end of this game I want you to tell me one thing that you are going to stop doing this year"
"It could be anything that you think is not making you get better. It could be a time waster that could free your time for something more productive. Just think about it during this game and let me know what you will "STOP" doing this year.

.....game over....
Me: "OK CJ, what are you gonna "STOP" doing this year to make yourself better"
CJ: "I am going "STOP" not eating breakfast everyday."
Me: "That's perfect CJ!!. As a matter of fact that goes right back to what we talked about a minute ago about something you want to start doing. Better eating habits. Lets make that your first new eating habits."
"Improving your eating habits is a little to vague. We need to be a little more specific with that (SMART). If we try to make too many changes at once our chances of being unsuccessfully are greater."
"So lets take what you want to "STOP" doing (not eating breakfast) and make that your first new habit of something that you want to "START" doing (improve eating habits)"
"And lets try that new habit for 2 weeks."
" I want you to start eating a healthy breakfast everyday for the next two weeks."
"After you are successfull at that we will add a new eating habit for you to master."
"How does that sound?"
CJ: "Sounds Great"

Game 3:
Me: "Ok, final game. The word is going to be "Keep"
"And again, at the end of the game I need you to tell me one thing that you are going to "Keep" doing this year to make you better"
"Your shot!"

...game over....
CJ: I am going to keep exercising this year.
"more specifically, I am going to exercise at least 4 days a week......"

We then went on and completed our workout. It was by far one of our best workouts we have ever had. CJ not only had an awesome time during her workout (even though I beat her 2 out of 3 games in HORSE:), but she also left the training session feeling great about her plan to make 2011 her best year yet!!

So, the moral of this story. Whether you are a personal trainer,a coach, or just somebody that wants to get better, be sure you are doing something everyday to make yourself a little bit better. Every activity can be an opportunity to educate, learn and get better! Be sure you have a plan and stick to it. Eliminate excuses. And remember to have fun in your life(or workout)and smile everyday.

If you haven't read Todd Durkins article on 83 ways to make 2011 your best year yet read it now by clicking here

Living Life with No Regrets........No Excuses!!
Scott

83 ways to make 2011 your best year yet!!

Hi Everyone,
This is a great article that I am re-posting from Todd Durkin's most recent newsletter. There are some great and simple things that you can do everyday to help make this your best year yet!!
Enjoy.

Living life with No Regrets..........No Excuses!!
Scott

Your Best Year Yet
I am a true believer. Each Christmas I notice everything printed with Believe or I Believe. Cards, calendars, ornaments, pillows - you've probably seen as much as I have or more. Well, I do believe. I believe in positive energy. I believe in persistence and mental toughness. I believe in myself and in others. I believe in YOU.

Each January brings the opportunity for a fresh start. We've passed through the gate of the New Year and have the chance to make 2011 YOUR BEST YEAR YET. Grab hold of this chance and run with it. So what if the first day of the year has passed. It's never too late to start getting better. Whether you're looking for dramatic change in your life or the chance to get 1% better each day, now is the time to be renewed in the spirit of new beginnings.

Keep reading for my personal list of actions and reminders that pack a potent punch and are sure to make a positive difference for you. Read each one. Implement a few or many. Find your favorites and go deep to discover the secret buried within. Then get ready for your best year yet!

83 Ways to Make 2011 Your Best Year Yet
• Be the most positive person you know.
• Get 1% better everyday.
• Define your "game-changing" move in 2011. Then get it done!
• Take more risks.
• Do something that scares you everyday.
• Be a team builder, regardless of your title at work.
• Remember that business is about relationships and connections.
• People need motivation, accountability, and know how. Deliver it.
• Write your eulogy and then live your life backwards.
• Know your Big 5: the 5 most important things that need to happen by the end of the year to make 2011 feel like it truly has been the best year of your life.
• Read your Big 5 every morning.
• Post affirmations on your bathroom mirror.
• Don't focus on making money - focus on creating value.
• Lead by executing and getting results. No excuses.
• Strive to be 'World Class' in all you do.
• Read The 4 Agreements by Dom Miguel Ruiz.
• Train like a pro athlete - exercise more.
• Eat higher quality foods.
• Get a massage once a week.
• Attend a destination spa vacation each year.
• Have at least one other "dream" vacation each year.
• Remember - no one has ever regretted a great workout.
• Be obsessed with learning.
• Join a Mastermind Group. It will accelerate your results, improve your mindset, and provide you with fertile soil in which to grow.
• Be impeccable with your words - don't complain, gossip, or be negative.
• Be careful with whom you surround yourself. Just as much as the right people can pull you up, the wrong crowd can bring you down.
• Plan as if you will live forever but live as if you'll die tomorrow.
• Say please, thank you, and I love you more.
• Give someone a massage.
• Write love letters like you used to.
• Call someone you always wanted to talk to but never thought you could.
• Call an old coach or teacher and thank them for positively impacting your life.
• If you want to resolve a conflict, use the phone instead of email.
• Write a hand-written note to a client or customer.
• When you travel, send letters to your kids on hotel stationary.
• If you want more, GIVE more.
• Do or do not - there is no try.
• The way you do one thing is the way you do everything.
• Journal. What are you thankful for? What are your intentions for the day? Who is in need of prayer today? Where were you outstanding today?
• Clarity precedes genius. Find clarity in writing and solitude.
• Track your success.
• Slow down in order to speed up.
• Be willing to fail. It's the price of greatness.
• Spend at least 10 minutes every morning in quiet time, prayer time, or meditation time.
• Listen to inspirational music. Create your favorite play list for chilling out as well as working out.
• Listen to books on tape and podcasts.
• Read The IMPACT! Body Plan.
• Read The 7 Habits of Highly Effective People by Stephen R. Covey.
• Read The Leader Without a Title, The Greatness Guide, and The Monk Who Sold His Ferrari by Robin Sharma.
• Watch a Rocky "marathon" with your kids on a rainy day.
• Do what you do best and hire the rest.
• Sometimes good is good enough. Don't let "perfectionism" rob you of getting things done.
• "Color code your life," says my mentor, Wayne Cotton. Green machine, blue sky, red tape, and mellow yellow. Visit www.nobrowndays.com for more information.
• Complete a 90-Day Wonder. What have I accomplished in the last 90 days? What are my current challenges? What will I accomplish in the next 90 days?
• Remember the 10,000-hour Rule. It often takes about 10,000 hours or 10 years to be recognized as an expert.
• Success takes time. Be patient, but continually invest in yourself.
• Work on your business, not in your business.
• Your big ideas typically come when you are sitting on a beach or skiing in the mountains.
• Hire only "A" players to build a winning business.
• Replace the bottom 10% of your players each year.
• Everyone in an organization should be considered a "leader." • Always believe in your dreams, even when they seem impossible or others doubt you.
• Focus, focus, focus!
• Water people everyday - lift people up instead of tearing people down.
• One quick "No" is better than 10 "maybes" or "I don't knows."
• Win the day!
• Remember what Walt Disney said, "Everything speaks!"
• Be more spontaneous.
• Block out the noise and focus on the signal.
• Develop a hobby.
• The bigger the dream, the more important the team.
• Run your own race - be authentic and original.
• Speak more. Write more. Read more.
• Turn OFF your TV!
• Eliminate excuses.
• Organize your time more effectively.
• "Eat that Frog," says Brian Tracy. Do the things that you don't like to do or want to do but have to do early in your day.
• Get your mind right!
• Do more of what you love to do.
• Action is like gas in the car. Without it, you will not go.
• Be humble...be hungry.
• Create IMPACT everyday.
• Live by the mantra, "... And then some."

Implement any single item on this list and you will create change. Combine a few to really rock your world and the world of those around you. Explore, experiment and find your favorites. But remember, there's more to it than implementing a list of action items. YOUR BEST YEAR YET will require something deep within YOU.

You've heard me talk about the power of "theme-ing" a year. In the days and weeks ahead, spend some time alone with your thoughts to find the theme that's right for you - the single most meaningful, overarching and powerful pledge you can make to define who you will be and what you will do in 2011. Find it and treat it like an oath. It will deliver.

For weeks now, I've been doing this kind of thinking. I searched for and found my theme for 2011. Ironically, when I looked deep enough within and examined my soul, I found it there. 2011 is my year of "S.O.U.L." I am making a very public pledge to nurture and go deep with my Spiritual development and inner life, to seek Outrageous fun and adventure, to create Unbelievable value and innovation in my work, and to step up and Lead in all areas of my life.

It's January 11th my friend. We're through the gate and ready to run. Lace up your shoes and let's go. After all, 2011 is going to be YOUR BEST YEAR YET!

Peace and love,
Todd

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

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

His new Todd Durkin Mastermind Institute for personal trainers and fitness professionals starts January 15th, 2011. You can get all the information at www.ToddDurkin.com. His new book, The IMPACT! Body Plan debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance. You can sign up for Todd's FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

The "Travel Workout"

Hi Everyone,
Tonight I am writing you from my hotel in Maitland, Florida where I am attending a "Nutrition for Fitness Professional" workshop by Dr. Jane Pentz. It is about 11 pm and I just finished my hotel workout while watching the ACC championship game.

In the next couple of days I plan on posting some great nutrition tips that I have been learning, but tonight I wanted to share with you my hotel workout that I just completed.

This is a great 20-30 minute workout that you can do anywhere and requires no equipment. It is done in a "ladder" format, which means you start with 1 rep of each exercise in the circuit, then do 2 reps of each, followed by 3 reps of each all the way up to 10 reps of each exercise. You will complete the entire ladder non-stop with no breaks or rest.

Here it is....

1. Prisoner Squats
2. Lunges
3. Pushups.

After you complete the ladder of the above exercise you will then do my "crunch complex". Complete 3 rounds of the crunch complex.

1. Toe touch crunch, 16 reps (8 each leg)(lay on your back with you arms reached over head and legs out straight. As you crunch pull one knee towards your chest and reach for your toes with your hands. Then extend back out and repeat with the other leg)
2. Supine knee extensions, 15 reps (lye on your back with your hands resting under your butt. Pull both knees to your chest, then extend your legs straight out until they are about 8- 10 inches above the ground. Then pull your knees back in towards your chest. Be sure that your back does not arch)
3. Plank hover, 30 sec.

Enjoy this workout no matter where you are to stay consistent with your training!

Living with No Regrets........ No Excuses!
Scott

"Hey, Are you busy?"

Hey Everyone,
It is just about that time of year again where there is always to many things to do, and simply not enough time to do them.

I hear people tell me all the time that they don't have time to exercise, don't have to time to eat right, they don't have time for this or that..... I don't believe that! What I believe is that you did not make time to exercise, you didn't make time to eat right.

OK, off my soap box........ I have re-posted many articles in the past by Todd Durkin, and here is another great one that will help us stay focused and give us some great tips to make time for the things we Really need to do.

Remember, live life with No Regrets.........No Excuses!!!

Enjoy,
Scott


"Hey, Are You Busy?"

By Todd Durkin, MA, CSCS, Owner, Fitness Quest 10

I received an email the other day from a young trainer who asked what I do with my time between sessions. Interesting question. Typically, I look at my To Do List and ask myself, 'What's the best use of my time right now?' What do you do between things?

It seems like everyone near me is talking about being busy...Too busy. As a busy professional myself, I know what it's like to juggle many things on your plate. But then again, everyone I know is busy. So, whether it's your job, shuffling the kids to school or sports, or just trying to balance the daily demands of life, the million-dollar question is, are you busy doing the right things?

Just the other day, I heard someone comment on how we are surrounded by clocks. Think about it: We hang clocks everywhere and often wear one on our wrists (how many clocks did you have to change this weekend?). We are slaves to time. So it doesn't matter whether you know the time by your phone, PDA, cable box, microwave, heart rate monitor, watch or the movement of the sun, life isn't slowing down anytime soon. Those of us who are busy are going to stay busy. Here are a few suggestions to help make sure you're busy doing the right things:



· Game plan. Call this "Blue-sky" strategic planning time. Make sure you know where you're going. Otherwise, you will just be stuck in "busyness." Know where you want to be one year from now. Know where you want to be 90 days from now. Know where you want to be 30 days from now. Your daily decisions should all be influenced by the direction you have chosen for your future.



· Just say NO. By saying "NO" more to the things you don't want in your life, you are saying "YES" to the things you do want in your life. And that includes more free time, family time, exercise time, and relaxation time. Be a strategist - not an opportunist. If an opportunity fits within your strategy, say yes. If it's just an opportunity that will not help you live your purpose, say NO. Simplification feels oh-so-good.



· Win the Day. I say it all the time and I will say it again. Focus on the here and now. While the pressures of work, family, school, sports, etc. all add up, I get a lot of salvage (and sanity!) out of focusing on "Winning the Day." This keeps me focused on what I can control - not on what I can't.



· Stay Focused. I think people get scattered. They are checking email, and then a Facebook alert pops up. Then another important email pops and they hop back to that. Then the phone rings in the office, and they are texting someone at the same time they are in a phone conversation... Before you know it, you have three conversations going on and five files open on your desktop. Many ultra successful entrepreneurs say one of the key characteristics of extremely high performers is the ability to be "single-focused" on important projects. Remember the ABCs of time management? Focus on the As and forget the Cs until something changes and today's C becomes tomorrow's B or A. What's the best use of your time right now?



· Create the right To Do List. I am about to head to Toronto, Canada for a two-day retreat with Robin Sharma. Robin is the best-selling author of The Monk Who Sold His Ferrari and The Leader Without a Title. I have been in Robin's coaching program for about a year now and he has taught me how to perfect my To Do List. I've worked hard to organize my time this year and it has resulted in much higher productivity. I now have a "Big 5" for my life, for my year, for the week, and for each day. Each day, I know exactly which 5 things must be done to create a winning day. I don't go home until they've been completed.



Here is a favorite little story to bring the point home. I recently found this in the book, Exploiting Chaos: 150 Ways to Spark Innovation During Times of Change.



A young man once approached J.P. Morgan with a proposition: "Sir, I hold in my hand a guaranteed formula for success, which I will gladly sell to you for $25,000."



Always curious, J.P. Morgan replied, "I do not know what is in the envelope, however, if you show me and I like it, I give you my word as a gentleman that I will pay you what you ask."



The man agreed, handing J.P. Morgan the envelope.



When J.P. examined the note, he reached for his checkbook and paid the man the agreed-upon sum of $25,000. In one of his presentations, Tom Peters revealed the advice written on that piece of paper:



1. Every morning, write a list of the things that need to be done that day.



2. DO THEM!



Sound advice my friend. And while I prefer to do my daily 'To Do' List the night before, you get the idea of the importance of taking ACTION on the most important things on your list FIRST. Accept that you will be busy, but stay focused on what's most important. First, give priority to your workouts and eating right. This will help fight the stress and anxiety associated with the many other items you must complete. That's great advice as we continue to march toward the holiday season and year-end. For now, permit yourself to be imperfect, slow down, and enjoy this wonderful time of the year. And if you continue to find yourself busy: Be busy doing the right things!



Peace and love,


Todd

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

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

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