Posted: February 26, 2010

John Duffy is still at his "playing weight." | That would be the 200 pounds he carried when he was a star football player at the University of Rhode Island.

The 41-year-old Duffy, a commercial real estate broker, keeps his weight at "two bills and holding" by working out almost every day, either running, lifting some serious weights (he does four sets of 15 reps with 225 pounds on the bench), swimming (in the ocean) and grabbing his surfboard when the waves are breaking.

He is also one of the founders of the Alan Stone Memorial Run-Swim-Run competition, which benefits the Virginia Beach Rescue Squad. "Staying fit has been a way of life ever since I was a little kid," said Duffy, who has been with Thalhimer, a member of the Cushman & Wakefield Alliance, in Virginia Beach for seven years.

At 4 years old, Duffy was knocking out laps as the youngest member of a swim team.

"Yeah, 4," he said. "My mom and dad, who was a West Point grad, believed everyone should know how to swim and it was never too early to learn."

Born in West Virginia, Duffy spent part of his youth in Pennsylvania and later Massachusetts, where he graduated from high school and was offered a scholarship to URI. He earned his degree in psychology.

Duffy moved to Hampton Roads in 1993.

"My roots are really here. My dad grew up in Virginia Beach and the family would come back here summers and also vacation at the Outer Banks," he said. "I always loved the area."

After his college playing days, the 6-foot Duffy's fitness routine consisted mostly of lifting weights. He participated in a number of bench-press competitions.

"The competitive juices were still flowing," he said "When you have competed your whole life, it's hard to give that up. It's such a part of you."

Indeed. He later tried out for the Norfolk Nighthawks, formerly of the Arena Football League, and was the first player offered a contract.

"I was just getting established in my career and the thought came to me, 'What if I get seriously injured?' So I decided maybe playing wasn't the best idea."

There is no chance he will ever stop working out, Duffy said. Not being married to Carrie, whom he describes as "a fitness nut who's into aerobics, spinning and yoga."

There's also two more reasons for staying fit. Daughters Kayleigh, 4, and Dara, 2.

"I want to pass on to them the value of exercise and living a healthy life."

Duffy recently shared his views on fitness with IB.

Take us through a typical week.

I run probably three or four days a week. Usually five miles (at about a 7-1/2 -minute pace) and lift two to three times a week at Inlet Fitness. Mostly free weights, though I do some circuit training. I do most of my swimming in the summer. I am an early-morning guy. I'm working out around 5:30 or 6.

How long do you work out?

Probably about 45 minutes. It's an intense workout without much down time. With young children, you have to make your time count.

What if you didn't exercise for several days? Would you be like a caged lion?

(Laughs). I don't know. Maybe. But it never gets to that point. I don't miss many days.

Do you run inside or outside?

Outside. I can appreciate a treadmill, but it's artificial. There is nothing like running outside.

How did you get into running?

At the old Wareing's Gym, I met this tall, skinny guy, Kevin Martingale, who is a great runner. He introduced me to running, and I fell in love with it. We morphed into each other. I became a runner and he started lifting weights.

What would you add to your workouts if you could?

I'd swim more. In a perfect world, I'd have my own 25-meter pool that I could do laps in anytime I wanted.

You are pretty hardcore, swimming in the ocean. What's the difference between a pool and the ocean?

It's apples and oranges. Ocean swimming is much harder. You have currents and waves. And a lot of times, you can't see where you're going.

Have your workouts changed over the years?

They've evolved as I've gotten older. I don't do some things that I did when I was younger, especially things that might strain my lower back. I do back exercises at home every day. It's the first thing I do.

Have you made changes in your diet?

I have always tried to be conscious of what I eat. The biggest change of late has been trying to eat more organically and cut down on things with preservatives. We eat a lot of chicken and fish.

Do you have any goals down the road, other than staying healthy?

I have been thinking about getting into master's swimming. I think that would be fun.

Who is in better shape? You or your wife?

(Laughs). I better be careful. I'm in good shape. She's in phenomenal shape. So, she is. Definitely.