I decided I needed to exercise my body and exorcise my demons this afternoon, so I went to Lower Table Rock and ran up, across the plateau and back, down and around the savannah......non-stop running......that's 5 miles with a pretty gruesome climb for the first 1.4 miles.
And, as soon as I finished, I turned around and did it all over again (small disclaimer...I did have to slow down to a power hiking pace for about 20% of the uphill portion on the second time).
~Feelin' Alive!~
Health & fitness articles, pics, humor and a little peek at what your trainer does to stay healthy, fit and active.
Friday, April 30, 2010
Thursday, April 29, 2010
Riding in the Hail Again
All I found time for today was a 50 min bike ride with Clista. What an awesome ride.....biting cold winds, rain and hail.....couldn't have been more exhilarating!
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Wednesday, April 28, 2010
A Quickie and a Table Rock
My day was started with a quickie workout of 5 circuits of handstand pushups x 5, pullups x 10, 24kg kettlebell swings x 15 and stability ball crunches x 20. In the evening, Clista and I ran/hiked Lower Table Rock. It was chilly, windy and a little wet, but the rainbows and cloud formations were fantastic!
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Tuesday, April 27, 2010
Circuits, Intervals, X-Trainer and Elmo
Although I still need to work in some heavy lifting soon, today was a great day of activity. I did a circuit workout of modified pullups (body rows), ring pushups and stationary lunges (see below for details), 1/2 hour of intervals of jump rope and heavy bag, 1/2 hour of x-trainer, and 2 laps of Elmo.
The circuit workout followed a rep scheme of 25, 20, 15, 10, 5, 10, 15, 20, 25 reps per exercise (per leg on lunges).
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
The circuit workout followed a rep scheme of 25, 20, 15, 10, 5, 10, 15, 20, 25 reps per exercise (per leg on lunges).
Fitness Training and Education on the Great Trails of Southern Oregon.
Monday, April 26, 2010
Jacksonville Trails and the Beast
I started my day by walking the Beast a couple of times followed by a 3+ mile brisk walk. In the afternoon Clista and I ran/hiked the Jacksonville Trails for about 80 mins. Great day of activity, but I gotta get to some heavy lifting again soon.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Sunday, April 25, 2010
Lower Table Rock Trek
Today, Clista and I spent about 3.5 hours trekking around Lower Table Rock. Birds, lizards, bees, flowers, trees and great company made for a great relaxing active recovery hike.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Saturday, April 24, 2010
Recovery Day
To keep loosened up from Friday's activities, I did a workout of BB bench presses, weighted pullups. pushups and bodyweight chinups. In the evening, Clista and I went on a great 50 min bike ride and then a 1+ mile walk. It made for a nice, moderate intensity recovery day.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Friday, April 23, 2010
Punisher Record Broken
Earlier today I spent several hours doing house and yard chores, plus I took a great hour long bike ride.....not bad for a day's worth of activity.....but why stop there? In the evening, Clista and I did the Punisher again....I even took a little time off my old record, something I failed to do on Monday.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Thursday, April 22, 2010
2 Days of Fairly Light Activity
On Wednesday I kept things pretty light and only did 2 laps of the Beast and about 1/2 hr of walking and running with Clista. Today I did another 2 laps of the Beast and then tried for about 20 minutes to get into an olympic lifting workout.....that didn't really work too well. But, in the evening Clista and I hiked Upper Table Rock.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Tuesday, April 20, 2010
Bands, The Beast and Elmo
Today I took it kind of easy and started by walking the Beast twice followed by a half hour workout of rows and presses with the resistance bands.....haven't used those in quite some time. I finished the day with 1.5 laps of Elmo.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Monday, April 19, 2010
The Punisher And A Little Heavy Bag
After all the running along the Union Creek trail yesterday, surprisingly I still felt like tackling the Punisher today.....missed my record time by 5 seconds. Although the full circuit is 4.7 miles, the part that is the Punisher is 1.1 miles and gains 1400 ft in elevation.....that's f'n STEEP!!
And, to keep the upper body moving, I also spent 30 minutes on the heavy bag.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
And, to keep the upper body moving, I also spent 30 minutes on the heavy bag.
Fitness Training and Education on the Great Trails of Southern Oregon.
Sunday, April 18, 2010
Union Creek
Today Clista and I did the Union Creek trail. About 8 miles round trip, and we ran half of the way up and all the way down. Not a lot of flowers out, but the creek was beautiful!
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Saturday, April 17, 2010
TrailFit on the Jacksonville Trails
Today I did a TrailFit hike on the Jacksonville Trails with Clista and one of my regular clients. Perfect day for it, and we saw many Fritillaria Gentneri.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Friday, April 16, 2010
Bike and Barbells
After enjoying this fantastic sunny spring weather on an hour long bike ride, I did a great barbell workout of back squats, bench presses and rows. Looking forward to more of this weather and some good hikes this weekend!
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Thursday, April 15, 2010
4 More Days
On Monday I ran both Table Rocks again. Tuesday, I only found time to do some brisk walks with clients. Wednesday, I went on an hour long bike ride, followed by about 45 mins of snatches, power snatches, pullups and pushups. Thursday, I did a couple of short walks and a long walk with clients, plus hiked/ran Lower Table Rock with Clista.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Sunday, April 11, 2010
The Past 5 Days
The busy week continued with a great hike/run on the White Rabbit trail with Clista on Wednesday and on Thursday a brisk 5+ mile walk with a client plus a great workout of weighted pullups, DB rows, DB rear delt flyes, bodyweight chinups and hanging scapular retraction/depression. Friday was spent doing about 6 hours of heavy, intense yard work....that was probably the best workout in a long time. Saturday I did a TrailFit hike on Upper Table Rock with Clista and a client.....we even explored the plateau a bit. And today, Clista and I did another TrailFit hike on the Jacksonville trails with another client.....today's big bonus was we saw the Fritillaria Gentneri, one of the rarest native plants in the world.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Tuesday, April 6, 2010
Another Six Days In Review
Last Thursday I did a great 20 min workout.....doesn't sound like much, but try doing as many circuits as you can in 20 mins of pullups x 5, pushups x 10 and squats x 15....I did 23. In the evening, Clista and I spent about an hour running and hiking the trails above Lithia Park. On Friday, I did a fun kettlebell workout of KB swings, snatches and clean & presses, plus I walked the Beast twice with TC. Saturday was the inaugural TrailFit hike on Upper Table Rock and after that, Clista and I power hiked up Lower Table Rock and ran back down. Sunday, we had a more leisurely hour long hike on the J-ville trails in addition to the two 1/2 mile warmup/cooldown walks I took with the kids when they came over to workout. On Monday I walked the Beast twice with TC, went on an hour long bike ride and did a workout of BB bench presses, DB flye/press supersets and pushups. And then there's today.....after a brisk 3+ mile walk with BC, I ran both Table Rocks including the LTR plateau. I even broke my record times on UTR and took 51 seconds off my time going up and 30 seconds off my time going down.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
Monday, April 5, 2010
The S.O.B
It's a done deal! Clista and I have registered to compete in the SOB (Siskiyou Out Back Trail Run). 15k along the Pacific Crest Trail on July 10th. Time to get serious!
Siskiyou Out Back Trail Run
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Siskiyou Out Back Trail Run
Fitness Training and Education on the Great Trails of Southern Oregon.
Saturday, April 3, 2010
Inaugural TrailFit Hike
Today, a group of us went on the inaugural TOPFIT TrailFit hike on Upper Table Rock. Four clients of varying fitness levels and everyone got a great workout as well as experiencing the great views and wildflowers.
It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.
Fitness Training and Education on the Great Trails of Southern Oregon.
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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.