Game Plan for Balance in Your Life
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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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Health and Fitness 
