Ostrich Peak

Clista and I spent about 3 hours hiking the trails above Ashland today. This was in the Ostrich Peak area. A little confusion finding the trailhead, but a fantastic hike after that.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Heavy Bag and Chores

This morning I made time for 20 mins on the heavy bag and in the afternoon I spent some time doing upper body medicine ball plyos, plus I worked on some equipment maintenance...and that was a workout in itself. Sometimes the most mundane chores can really add up to a lot of activity.
What have you done to stay active?

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

The Beast, Chores and Heavy Bag

After walking the Beast 4 times with clients and taking care of business this morning, it was a day full of chores which I tackled as if they were a workout. Then I made time this afternoon for 20 minutes on the heavy bag. All in all, a fairly active and productive day!

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Anaerobic Training

Since yesterday was mostly about aerobic training, today was mostly about anaerobic training. In the morning I did BB bench presses, DB flye/press supersets, DB shoulder presses and ring pushups. In the afternoon I did weighted chinups, bodyweight pullups, DB rear delt flyes and hanging scapular depression/retraction. In the evening I added in a bike ride with Clista to round out the day nicely.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

The Beast and Bike and More

The day got off to a good start by walking the Beast 4 times with clients followed by an hour long bike ride, 20 mins on the heavy bag, 2 laps of Elmo and lots of VRAs.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Yesterday and Today

After taking a well deserved break on Saturday, I found time on Sunday to hike the Lithia Park trails for a couple hours with Clista. Plus, lots of VRAs to make it a fairly active day.
Today I started with an hour long bike ride in the morning and then a couple of hours of heavy yard work in the afternoon....dang it's hot out there!

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Heavy Bag and Pushups

Another busy day today and all I found time for was about 1/2 hour on the heavy bag and some pushups. For the pushups I tried to get a little ahead on my yearly goal of doing double my age in reps during the year between my birthdays. I attempted to do 104 pushups today a month ahead of schedule (I turn 52 on 8/25) but only made it to 102 before hitting complete failure and arm collapse. Even though I might not have gotten ahead on my 52 yr old goal, I did prove to myself again that I could hit my 51 yr old goal.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

The Beast, Lunges, Circuits, Cleaning, Bike and More!......WHEW!.....Busy Day!

The day started by walking the Beast 4 times with clients including lots of lunges up the hill on the last lap.  A little later, I did a great workout of 5 circuits of handstand pushups x 5, pullups x 10, KB swings x 15, crunches x 20.  After that, I gave Gymratz Weightroom (my gym) a good cleaning and later Clista and I went on an hour long bike ride.  And of course lots of other VRAs to make it a busy and active day.  And somehow I even managed to find time for clients and office work.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Heavy Bag and Recovery

It seems that yesterday's activities took a lot out of me and I needed a recovery day, so I only spent 1/2 hour on the heavy bag today and took a short walk with Clista.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

The Beast, Lunges, Table Rocks and Elmo

After walking the Beast 4 times and doing 200+ lunges with clients this morning, I ran/hiked both Table Rocks. As usual, I ran all the way down both of them and ran the Lower Table Rock Plateau out and back, but this time I needed something different on the way up so I power hiked the less steep parts and sprinted up the steeper parts. Later I walked Elmo a couple of times and added in lots of VRAs to round out the day.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Efficiency Workout

My overall workout motivation level was kinda low today, but I did manage to do an efficiency workout of some front squats, bench presses and weighted pullups......better than nuttin'.

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Wagner Butte

Clista and I had a great time hiking and running up (and yes, down too) Wagner Butte this afternoon. The wildflowers were out in force and the views were awesome!

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

100s

It was a busy day, but I made time for a quick workout in my 108 deg gym.....100 reps each of chinups, ring pushups, SB crunches and squats. Lots of VRAs rounded out the day nicely.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Table Rocks

I was going to avoid the Table Rocks this week to give my legs a break, but the call of the Sirens was just too great. So, I ran/power hiked them both today (mostly ran). And when you hear the sound of a rattle snake, there is no mistaking it for anything else......I didn't stick around to see how big it was.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Takin' It Easy

Took it a little easy today and started the day walking the Beast a couple times with a client, then I got out in the hot sun and washed my car. In the evening, Clista and I rode our bikes to the park for a concert. Nothing too intense, just some good moderate activity.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Even More Active Recovery

Still in that active recovery mode today. Started with a 2.5 hour, 7+ mile hike with Becki this morning, then a good workout of weighted pullups, high cable rows, chinups, rear delt flyes and hanging scap retraction/depression. I finished the day by walking Elmo a couple of times.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

More Active Recovery

More active recovery today with 30 mins on the heavy bag in the morning and a workout of BB bench presses, supersets of DB flyes and presses, ring pushups and decline pushups in the afternoon. Plus lots of VRAs to make the day complete.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

A Little Active Recovery

After yesterday's SOB, both Clista and I felt the need for a little active recovery. So we hiked the Jacksonville trails for almost 2 hours.
Lots of VRAs filled out the day nicely.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Siskiyou Out Back

I finished 5th in my age/gender group and 82nd overall in the 2010 SOB 15k Trail Run. This is the first running competition I've ever entered and finished in 1 hour 35 mins. And congrats to Clista for competing in her first competition and finishing 7th in her age/gender group.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Too Busy?

Time seems to be the excuse everyone uses when they don’t eat right or exercise, but if you don’t find time to do it now, you’ll really come up short on time at the end of your life. Find the time now to get healthy and stay healthy, and you’ll more than make up for it by living a longer and/or more functional life.

Heat Be Damned!

Heat be damned! Sure it was almost 100 deg outside, but the bike path beckoned and I just had to get out on an hour long bike ride. I followed this with about 20 mins of pullups, pushups, crunches and heavy bag in my 108 deg gym (with the help of lots of ice water).

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Heavy Bag and Walking

Both because of available time and needing some recovery, I only made time for 35 mins on the heavy bag, good warmup and cooldown walks with a client and a 1+ mile walk with Clista today.........seemed just right.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Grizzly Peak x 2

"Instead of running Grizzly Peak once today, let's hike it twice", she said. So, in order to work on endurance more than intensity, Clista and I did just that and racked up 10 miles of hiking with some downhill running. "Seemed like a good idea at the time."

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

Heavy Bag and Lithia Park

I kept today's workouts somewhat moderate with 1/2 hr on the heavy bag followed by a hike with Clista on the Lithia Park trails. All part of the SOB readiness plan.

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?

The Beast, Circuits and Bike

After walking the Beast twice this morning and having a close encounter with a skunk, I had a great workout of modified pullups (body rows), pushups, squats, SB crunches and SB leg curls -- 20 reps each x 5 circuits. In the evening, Clista and I went on a brisk bike ride for about an hour.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
What are you waiting for?