Welcome to my blog post covering this week’s episode of “The Empower Hour” with Kyle Brown on ESPN Radio.

Today, we have a fantastic group of friends taking about “TRAINING LIKE A PRO” whose stories will empower you to take your life to the next level.

I’m honored to bring you my friends NFL Super Bowl XX Champion Chicago Bears Wide Receiver and Olympian Willie Gault. Then, elite trainer to dozens of NFL & MLB superstars Todd Durkin of Fitness Quest 10 joins us to give you the “Top 5 Ways To Train Like A Pro.” Lastly, I’ll be giving you your weekly challenge to help you live the life you want, the way you want it.

I’m going to let the 1985 version of my first guest introduce himself:



Willie Gault:

“I ran a 4.06 and 4.09 back in the day. Today, at 53, I think I could be in the 4.3-4.4 range. I have master’s world record for my age bracket.”

My Question:

You guys released the Grammy Award nominated Super Bowl Shuffle 3 MONTHS before you ever were in Super Bowl XX. Was this your way of manifesting your own destiny and declaring to the league that you are here to dominate?

Willie’s Answer:

“Actors want to be athletes and athletes want to be actors. We were having fun. We had no idea that it would create such a legacy. We did this song in week 5 or 6 and shot the video the day after we lost to the Dolphins. Bottom line is we gave over $250,000 to the neediest people and it helped unite us to say we are going to win this thing and go out all the way.”

Find Out Willie’s answers to My Questions:

“One of the reasons I wanted you on “The Empower Hour” was to learn how you defy father time. You ran a 9.8 in the 100 meter dash in 1983 at 22 years old.  Yet nearly 30 years later, you ran a 10.88 at 50 years old and set world records for your age group. It is like father time that slows everyone down has seemingly not touched you. What do you attribute that to?”

“Growing up in Chicago, I used play Techmo Football on my Nintendo and you were always my #1 draft pick as you were lightening fast. Do you play fantasy football? How did your team do this year? 

“I try to treat my body like it is the last one I am going to have… because it is… and I think that when you respect your body when you’re younger it sort of takes care of you when you’re older.”

“I want to have the same quality of life when I am 60 or 70 that I do when I’m 20. That is from planning. Nothing just happens. Most stuff you have to plan and think about and it’s calculated.”

“I don’t eat to live I live to eat. I get up around 5:30 or 6 and have my FIT 365 shake then head to the gym.”

“Anytime you have a plan you have something else to go to. What am I going to do after I retire? Once you have a plan and are able to make that plan become a reality the transition is a bit smoother.” 

“I like to look myself in the mirror at night before I prepare to bed. I want to like the person I see in the mirror.”



 “Top 5 Ways To Train Like A Pro”

Todd’s Highlights:

Todd is an Elite Trainer to dozens of NFL & MLB Superstars– including Super Bowl MVPs Aaron Rogers & Drew Brees and 2006 NFL MVP LaDanian Tomlinson.

He’s the Lead Training Advisor to Under Armour.

The Owner of Fitness Quest 10 here in Scripps Ranch in San Diego.

“I believe all of us need coaches in our life. Maybe it’s fitness, life, or business. We all need the accountability and people who empower us. Get us better, think more extraordinary and think more world class.”

“If you want to change your body or your performance, it starts with world class nutrition.” 

“I believe all people need to train with the intensity of an athlete. The Armour 39 band helps you monitor not only your heart rate but also your intensity. It even gives a quantitative score to monitor your will power!”

“It’s not how hard I push you but how quickly you recover. We monitor this with the Armour 39 band and use the Health Mate Infrared sauna at 140 degrees or above for 10-15 minutes so they can recover at a faster rate.”

Listen to hear Todd’s “Top 5 Ways to Train Like a Pro!”

This week’s Challenge:

Train with a Purpose
Failing to plan is planning to fail.

Whether you want to sculpt a lean and fit body or become a better athlete, we all have a rough idea of where we want to be, but we need a game plan to get there that’s clear and easy to follow.

You need to develop an action plan so that every time you go into the gym you’ll know what you’re doing and can focus on intensity and productivity. Simply being there won’t get you in shape. You need to know what your workouts will look like. That’s why initially working out with a trainer or a coach is so important. Ideally, you’ll want to have an action plan that will change as your body gets used to it.

It’s not about how long you spend in the gym but intensity and productivity. Your goal should be the amount of work you can get done in the most efficient time and in the most effective manner.

Champions walk into the gym confident and determined. They know exactly what they’re there to do and how each workout fits into the big picture of achieving their goals. They train with a purpose.

This game plan involves the principles of strategy, benchmarking, and execution.

  • Strategy—Gathering the proper facts and preparing a plan of action. This includes analyzing your current status, such as body composition, scale weight, physical capabilities and limitations.
  • Benchmarking—Measuring your current performance against your past condition to gauge success.
  • Execution—Making the conditions work for you. This involves scheduling, preparation and follow-through.

Let’s compare these principles to your job. Would you be successful at work if instead of basing your decisions on research you based it on what you saw on TV or read in a magazine? Would you rise the corporate ladder or build the career of your dreams without a concrete plan of action? I doubt it. Yet most of us succumb to quick schemes such as “melt away the fat in your sleep.” People find it hard to believe, in this age of scientific breakthroughs and medical miracles that an effortless fitness and weight-loss method doesn’t exist. But it doesn’t. These are all advertising gimmicks that play on our emotions. It takes unleashing your own I.F. Factor—your internal fortitude—to achieve a healthy body and live the championship lifestyle.

You need to ensure that your program not only meets the demands of your health and fitness goals or your sport but, most importantly, is based around having fun and positive reinforcement. For example, if you are too hard on yourself and stop enjoying the process, you will quickly get burnt out and lose your passion for play. This is exactly why the mentality of working out needs to become “funning out” and fitness and sports need to get back to the root idea of playing for the love of the game.

Remember that we’re live every Saturday from 9-10 on ESPN Radio 1700AM. You can listen live on your radio or from our ESPN livestream, or download our podcast on itunes anytime.


  1. I needed to thank you for this very good read!! I certainly enjoyed
    every bit of it. I have got you book-marked to check
    out new things you post…

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