Last year (when I was 50) I set a goal of every year being able to do double my age in non-stop pushups.......just met this year's goal...102 non-stop pushups!!!
In addition to that, I went on a nice 1+ mile walk, spent 1/2 hr on the heavy bag and did a fair amount of VRAs to fill out the day.
~Feelin' Alive!~
Health & fitness articles, pics, humor and a little peek at what your trainer does to stay healthy, fit and active.
Sunday, January 31, 2010
Saturday, January 30, 2010
Lower Table Rock
This afternoon I hiked Lower Table Rock with Clista, Rob and Ralph. Clista and I even got in a fair amount of running.
Friday, January 29, 2010
The Scales Can Lie: Hidden Fat
The Scales Can Lie: Hidden Fat -- New Study Argues Even Thin People Can Face Health Risks From Fat; It's 'Normal Weight Obesity'
Thursday, January 28, 2010
Bike, Kettlebells and Heavy Bag
I guess I could consider this an active recovery day.....all I did was an hour long bike ride, 1/2 hour of kettlebell work and 20 mins on the heavy bag. It kept the blood flowing.
Wednesday, January 27, 2010
Lithia Park Run
After being fairly sedentary most of the day, I went on a great hour plus trail run/hike on the trails in and around Lithia Park.
Tuesday, January 26, 2010
Enough Of This Sedentary Life
Today, I did a good workout of pullups, chinups, power cleans, front squats and 1/2 hour on the x-trainer......like I was going to just sit around today after being so sedentary yesterday! Plus, I added in 2 laps of Elmo and some VRAs.
Monday, January 25, 2010
1000 Pushups
Today wasn't quite as active as yesterday, but I did spend 20 mins on the heavy bag and later in the afternoon I spent a bit under an hour piecing together a nice little workout of 1000 pushups while working on files.
Sunday, January 24, 2010
The Punisher and White Rabbit
High winds, freezing temps, rain and snow be damned!! Clista and I ran and hiked the Punisher and White Rabbit today. Not a bad week........in addition to this, I ran both Table Rocks, hiked one of them, walked the Beast several times and Elmo a couple of times and fit in a few other various workouts and VRAs.
Wednesday, January 20, 2010
UTR
Ran Upper Table Rock today. Only took 28:33 for the round trip. Just as on LTR, I didn't quite set any records on the way up (only a couple secs off though), but I totally kicked butt on the way down. With all the high winds we've been having, there were a lot of branches on the trail to dodge too.....a real agility course.
Tuesday, January 19, 2010
LTR, The Beast and Elmo
Ran Lower Table Rock today (not the plateau though). Only took 32 mins for the round trip. Didn't quite set any record on the way up, but I totally kicked butt on the way down.
Before running LTR, I walked the Beast 4 times and later in the afternoon I walked Elmo twice.
Exercise Also Trains The Brain
Before running LTR, I walked the Beast 4 times and later in the afternoon I walked Elmo twice.
Exercise Also Trains The Brain
Sunday, January 17, 2010
2010 ..... The Year Of The TABATA
2010.....the "Year of the Tabata", and I introduced Rob to them today. We warmed up and cooled down with 1+ mile walks and between them did Tabata pullups, pushups, crunches and squats.
Saturday, January 16, 2010
Ashland Trails
Had a great trail run/hike in the hills above Ashland with Clista. Along with a few VRAs, it made for a decently active day.
Thursday, January 14, 2010
Light Active Recovery
Today was a day for some light active recovery which included walking the Beast twice and about 1/2 hour of circuits of pullups, pushups, squats and crunches.
Wednesday, January 13, 2010
Bikin' in the Rain and A Lot More
Another hour long bike ride in the rain got my day off to a good start......wet, but good. I followed this with about an hour of weighted pullups, DB rows, rear delt flyes, high cable rows and hanging scapular depression/retraction. Then, since it was a slow day, I spent 20 mins on the heavy bag and 20 mins on the x-trainer.
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Tuesday, January 12, 2010
The Beast, Bench Press and Elmo
I started the day by walking the Beast twice and followed that with a workout of BB bench presses, incline BB bench presses, supersets of DB flyes and DB bench presses, and pushups. I ended the day by walking Elmo twice. A nice basic day of activity.
Monday, January 11, 2010
Another Good Bike Ride
I had intentions of doing a lot more, but all I made time for today was a good hour long bike ride and some VRAs......I guess that will just have to be enough.
Sunday, January 10, 2010
Fantastic Sunday
In addition to a couple of 1+ mile warmup/cooldown walks with Rob today, I ran and hiked some of the trails in the hills above Ashland for a couple hours with Clista.....What a fantastic Sunday!!
Saturday, January 9, 2010
Busy Business Day
After taking care of business today I managed to make time for 20 mins on the heavy bag and 20 mins on the x-trainer.....not bad for a busy Saturday.
Having Sex Twice A Week 'Reduces Chance Of Heart Attack By Half' -- http://www.telegraph.co.uk/health/healthnews/6950548/Having-sex-twice-a-week-reduces-chance-of-heart-attack-by-half.html
Having Sex Twice A Week 'Reduces Chance Of Heart Attack By Half' -- http://www.telegraph.co.uk/health/healthnews/6950548/Having-sex-twice-a-week-reduces-chance-of-heart-attack-by-half.html
Friday, January 8, 2010
A Good Bike Ride
Having your own business can be a real pain in the ass some days. Thanks in part to having to deal with client invoice/bookkeeping garbage, all I found time for today was an hour long bike ride......really wanted to do more though, especially after dealing with the crap.
Thursday, January 7, 2010
The Beast and Kettlebells
After walking the Beast 4 times this morning, I had a great workout of KB swings, KB overhead squats, KB snatches and KB clean & presses.
Back Strong and Beltless -- When it comes to lifting heavy, a weight belt is more fashion accessory than essential workout gear -- http://www.topfitonline.com/beltless.htm
Back Strong and Beltless -- When it comes to lifting heavy, a weight belt is more fashion accessory than essential workout gear -- http://www.topfitonline.com/beltless.htm
Wednesday, January 6, 2010
Table Rocks
Ran and power hiked the two Table Rocks this morning. UTR was the muddiest and slickest I've seen it all year.....took a lot of agility and balance, plus it slowed me down quite a bit.
Tuesday, January 5, 2010
Bike 'n' Bench 'n' Pullups 'n' Plyos
A good hour long bike ride got the day started and I followed this with some bench presses, weighted pullups and upper body MB plyos. Since I still had a little time left, I spent some time on the heavy bag. I finished the day with a couple laps of Elmo, and of course there were some VRAs throughout the day.
Monday, January 4, 2010
Plyos
About 45 mins of lower body plyos is all I made time for today.
The High Cost Of Healthcare -- http://www.topfitonline.com/healthcare.htm
The High Cost Of Healthcare -- http://www.topfitonline.com/healthcare.htm
Sunday, January 3, 2010
Lower Table Rock And A Quick Workout
After two 1/2 mile warmup/cooldown walks and a quick workout of jump pullups, pushups, crunches and leg extensions with Rob this morning, I hiked/ran Lower Table Rock with Clista. Add in some VRAs and I'm off to an active start for the new year.
Friday, January 1, 2010
Easing The Pain And Stiffness
Rain be damned! Today I got out on a great hour long bike ride and later spent 20 mins on the heavy bag. Between those two things, I managed to ease a little of the stiffness and soreness caused by this week's workouts.
Fatkins Diet : Foamy The Squirrel -- http://www.youtube.com/watch?v=wn-MlHlDhHs
Fatkins Diet : Foamy The Squirrel -- http://www.youtube.com/watch?v=wn-MlHlDhHs
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About Your Trainer
- TOPFIT
- Medford, OR, United States
- Hi! I'm Patrick Frey, your in-home, online and on-the-trail Personal Trainer, Fitness Educator, and Strength & Conditioning Specialist. With over 35 years of fitness experience, and certifications from the National Strength and Conditioning Association, the International Sports Sciences Association, and the American Council on Exercise, I have the knowledge and experience you need to reach your health and fitness goals. My interests over the years have included running, bicycling, cross-country skiing, hiking, backpacking, bodybuilding, powerlifting, olympic lifting, volleyball, and general health, fitness and nutrition. I've trained hundreds of people of all ages and abilities from elite athletes to sedentary couch potatoes, in everything from well equipped gyms to un-equipped homes, online, in the park and on the trails. To me, there's nothing more exciting than helping people improve their health, look better, feel better, or improve their sports performance.