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The Blog

Game Plan for Balance in Your Life


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

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


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!!!

Todd Durkin is a 2 Time Personal Trainer of the Year and Founder of Fitness Quest 10 & Todd Durkin Enterprises in San Diego, CA. He trains people from all walks of life, but is best known for the work he does with over 25 NFL Superstars. He trains the likes of LaDainian Tomlinson, Drew Brees, Carson Palmer, Reggie Bush, Alex Smith, and Donnie Edwards amongst others. His expert staff of 30 trainers, coaches, and massage therapist/bodyworkers perform over 400 weekly sessions and help educate, motivate, and inspire the world to greater levels of health & fitness. Todd has 17 DVD’s on fitness & sports performance and has been featured in many national magazines and media outlets. His ezine newsletter “TD Times” is his way of connecting clients, trainers, coaches, colleagues, and friends from all over the world. He can best be reached via his websites,, or by using the contact form below: [easy-contact]

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