Lower Table Rock -- Last Hike of 2011

In an effort to escape the freezing fog on the valley floor this morning, I hiked Lower Table Rock…..and it was beautiful and sunny up there!! It was an awesome last hike of 2011.
That makes 186 trail runs/hikes this year.

~Feelin’ Alive!~

YEAR END TRIBUTE TO 2011

This evening I did my patented TOPFIT ~Year End Tribute to 2011~ workout.
Except for the squat thrusts which were done at the end, all exercises were done for 100 reps (not necessarily non-stop or in the following order) before moving on to another exercise. When all was said and done, I did:

chinups x 200
KB swings x 200
pushups x 400
lunges x 200
SB leg curls x 200
SB tucks x 200
SB back extensions x 200
SB crunches x 200
squats x 200
squat thrusts x 11

TOTAL = 2011 reps!

~Feelin' Alive!~

Lower Table Rock, Deadlifts and KBs

After getting the day started with a little business I found time for a Lower Table Rock hike followed by a workout out deadlifts (standard and sumo) and KB clean & presses.

~Feelin' Alive!~

Upper Table Rock sloughing off the fog......taken from Lower Table Rock

Heavy Bag and Brisk Walks

It was a busy day, but I still made time for a 30 minute heavy bag workout in addition to a couple of brisk 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Upper Table Rock and a Couple of Walks

I had a change in my schedule this morning and took advantage of the extra time by doing a quick Upper Table Rock run. I ended a busy day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Upper Body Workout and Heavy Bag

Today I kept things down in the valley and in my gym with a workout of BB bench presses, DB rows, chinups and ring pushups. A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Lower Table Rock Run and Christmas Workout

This morning I got out for a fantastic Lower Table Rock run followed by a fun Christmas workout.
Since I’ve had a few clients doing a similar Christmas workout this week (adjusting number and choice of exercises to fit their needs and abilities) I decided I should share their pain. So I just did 4 non-stop circuits of KB swings, pullups, pushups, squats, SB crunches and SB leg curls. The repetitions on the 4 circuits were 12, 25, 20, 11…..a quick, but intense workout.
Now THAT’S how you celebrate the holidays!

~Feelin’ Alive!~

Heavy Bag

After several high intensity and/or high volume days of activity, I backed off a little today and only made time for a 30 min heavy bag workout.

~Feelin' Alive!~

A Long Hike and The Punisher

After a brisk hour long hike along the trails, back roads and sides streets of Ashland, I heard the Punisher Sirens calling my name and once again they lured me in only to have their way with me as usual. That hike always kicks my butt!
I shall return!!
I ended the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Upper Body Workout, Heavy Bag and Walks

Between my early and late sessions today I made time for a good upper body workout of lat pulldowns, seated cable rows, Hammer Strength bench presses and incline DB bench presses. Afterward I did an intense 30 min heavy bag workout followed by a couple of brisk warmup/cooldown walks with a client.

~Feelin' Alive!~

Lower Table Rock and a Leg Workout

Breaking Through the Mist......

With the valley blanketed in a frosty fog this morning, I decided to see if I could get above it and did a fun Lower Table Rock run. The pic is about 2/3 of the way up Lower Table Rock and it was a beautiful sunny morning on top.
Afterward, I went to the gym and did leg extensions, leg presses, prone leg curls and donkey calf raises....4-5 sets x 8-12 reps each.
I ended the day with a couple of brisk 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Upper Table Rock

Although I had intended to go to the gym for a heavy leg workout, it was just too nice this afternoon to be inside so I hiked Upper Table Rock instead. Afterward I did a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock

After taking a day off from activity yesterday (other than a couple of warmup/cooldown walks with a client), I had a relaxing Lower Table Rock hike today.
Overall, it's been a fairly low volume and intensity week...I'll probably pick it back up next week.

~Feelin' Alive!~

Heavy Bag and (you guessed it) More Walks

Partly because of a busy schedule, I took it kind of easy today. But, I still made time for a 30 minute heavy bag workout and a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock and Even More Walks

After getting an early start to my business day, I had a good run on Lower Table Rock this morning. And, after a busy day of business, chores and errands, I ended the day with a a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Heavy Bag and More Walks

I started my day with a very cold 30 minute heavy bag workout and, after a busy day, I ended with a couple of very cold 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock, Back Workout and Walks

This morning, after taking care of business, I headed out for what could have been an awesome Lower Table Rock hike.
Unfortunately, two cretins with their dogs kind of spoiled it. Not only are dogs not allowed on the Table Rocks, but the dogs were running at me acting very aggressive and the low life owners threatened me when I warned them repeatedly that I’d pepper spray their dogs if they didn’t call them off. I had the spray deployed and was one twitch of the finger away from using it...on both man and beast! Game on! Now the sheriff and animal control are involved.

Afterward, I did a great workout of weighted pullups, DB rows, chinups and hanging scapular depression/retraction.
I ended the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

TOPFIT Tips

Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners' 5k times by 30 seconds.

Upper Table Rock, Chest Workout and Walks

After my earlier sessions today I did a quick hike up Upper Table Rock followed by a good workout of BB bench presses, DB flye/press supersets and decline pushups. I ended the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock

This afternoon I finished a great week of activity with a Lower Table Rock hike/run (mostly a hike this time). As I was heading down, there was a very light, almost mist-like snow starting to fall.

~Feelin' Alive!~

A Couple of Walks and Heavy Bag

I started my day with a couple of 1/2 mile warmup/cooldown walks with a client out in the sub 30 degree morning frost.
After a couple of sessions, shopping, paperwork and coffee with a friend I did a 30 minute heavy bag workout.

~Feelin' Alive!~

Full Body Circuits and Walks

This afternoon I made time for a full body, bodyweight circuit workout. I spent 30 minutes doing chinups x 10, squats x 15, ring pushups x 20 and SB crunches x 25. Afterward I went on a 1+ mile and a 1/2 mile brisk walk with a client.

~Feelin' Alive!~

TOPFIT Tips

When doing pullups or chinups, don't think about pulling yourself up, think about pulling your elbows down. The exercise will feel easier and you'll target the lats better.

Lower Table Rock and Heavy Bag

This morning I went out into the freezing fog and ran Lower Table Rock. It was a little slick on the way up and a little muddy on the plateau, but overall it was awesome.
After taking care of business, I made time in the evening for a 30 minute heavy bag workout.

~Feelin' Alive!~

Back/Bi Workout and a Couple of Walks

After taking care of business earlier in the day, I made time in the afternoon for a good workout of lat pulldowns, seated cable rows, Hammer Strength high rows, reverse pec dec and seated DB curls.
I finished the day with a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

TOPFIT Tips

When you do reverse crunches or hanging knee raises, instead of simply raising your legs, round your back by rolling your hips and pelvis toward your chest (drawing the ribcage and pelvis closer together). Otherwise, you're mainly working your hip flexors.

Upper Table Rock and a Chest/Delt/Tri Workout

This morning I got out in the freezing fog and did a fun Upper Table Rock run....actually, I was only able to run or even power hike about 1/2 of it since the upper half of the trail was frosty, icy and slick as hell!! But, that part turned into an awesome agility, core stability workout.
After a little business, I went to the gym for a workout of Hammer Strength bench presses, DB incline bench presses, cable crossovers, seated DB shoulder presses and cable pressdowns.....4 x 6-12 reps each.

~Feelin' Alive!~

Heavy Bag and Brisk Walks

The day was shaping up to be fairly busy, so I got out early and did a 30 minute heavy bag workout before my first session. I ended the day with a couple of brisk 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Lower Table Rock and Thrusters

This morning I did a fantastic Lower Table Rock run! There was almost zero visibility with the thick fog, but everything on the plateau was covered in a thick frost making for an awesome experience.
Afterward I did a fun full body workout of BB thruster/pullup supersets and SB back extension/SB oblique crunch supersets.
Unfortunately, much of the rest of the day was filled with laundry, bills and other chores :(

~Feelin' Alive!~

Heavy Bag/Jump Rope Workout

My day got started with a couple of freezing warmup/cooldown walks with a client. After finishing up business for the day I did a fun jump rope/heavy bag workout, alternating between the two for 2-3 minute intervals.

~Feelin' Alive!~

Upper Table Rock

This afternoon I headed out to Upper Table Rock for a great power hike/run. It was near freezing and the fog was dense all the way up, but it cleared from the plateau just as I got to the top. I got some awesome views of the sunset and the fog covered valley.

~Feelin' Alive!~

Lower Table Rock and an Arm/Delt Workout

A foggy hike up and across Lower Table Rock got my day off to a good start. In between sessions and errands, I fit in a good workout for my arms and delts.....BB shoulder press/BB curl supersets, DB lateral raise/DB rear delt flye/ring dip circuits and DB concentration curl/DB kickback supersets.....3-4 sets x 8-12 reps each.

~Feelin' Alive!~

TOPFIT Tips

Do squats and deadlifts to build your abs. Research shows that these two exercises force your abdominal muscles to do a significant amount of work to maintain your posture.

Leg Workout

No time for a trail run today, but I did squeeze in a great leg workout of leg extensions, leg presses, leg curls and calf raises.....4-5 sets x 8-12 reps each.
In the evening I went on a couple of brisk walks with a client.

~Feelin' Alive!~

Upper Table Rock and Heavy Bag

I headed out to Upper Table Rock this morning intending to do a good run, however it was far too muddy and slick. So it turned into a moderately paced hike, but with all of the slippin' and slidin', I got one heck of an agility and core stability workout. Afterward, I did a 30 minute heavy bag workout.
I ended the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Upper Body Workout

It's been a fairly busy day, but I still made time for a good upper body workout at the gym....Hammer Strength incline bench presses, incline DB flyes, seated cable rows and lat pulldowns.

~Feelin' Alive!~

TOPFIT Tips

Overtraining occurs when you train your body beyond its ability to recover. If your body cannot recover from the last workout then it will be unable to adapt and unable to grow. Symptoms of overtraining include:

• A higher-than-normal resting pulse
• Illnesses become more frequent and last longer than usual
• Muscle spasms while resting e.g. eyelid twitch etc.
• Shaky hands
• Loss of sleep
• Loss of appetite
• Unexpected and unexplained fatigue
• Unintended weight loss
• Very slow or non-existent gains in exercise poundage, or loss of strength and the use of reduced poundage in the gym.

Solution: If you are overtraining on your current routine, first take a few days or a week off to let your body recover, then cut back on the number of workout days per week, exercises and/or number of sets.

Lower Table Rock, Chores and Plyos

I started my Sunday morning with a fantastic Lower Table Rock run....it started in the near freezing fog on the valley floor and climaxed in the bright sun on the plateau looking down on a silvery fog covered valley....awesome....totally awesome!
Afterward, I spent the day doing a fun upper and lower body plyo workout and lots of chores around the house.

~Feelin' Alive!~

Rest Day

After a few fairly high volume/intensity days I figured it was time for a break, so all I made time for today was a couple of 1/2 mile warmup/cooldown walks with a client. My body has been appreciating the break.

~Feelin' Alive!~

Upper Table Rock and Heavy Bag

I kept things a little lower intensity today, but still got out for an Upper Table Rock hike and later did a 30 minute heavy bag workout. Still waiting for yesterday's big workout to hit....LOL.

~Feelin' Alive!~

TOPFIT Tips

Don't buy in to the myth that by doing low intensity cardio you’ll burn more fat than doing high intensity cardio---sounds like an excuse to be lazy to me. Whereas it is true that the percentage of calories coming from fat is higher when doing low intensity cardio, total calories and total fat burned will be lower.....and for fat loss, isn’t it all about burning more calories?

~TOPFIT Turkey Burn~, Lower Table Rock and Heavy Bag

I started my Thanksgiving celebration with a Lower Table Rock run this morning and followed that with the patented and infamous ~TOPFIT Turkey Burn~ workout…….5 non-stop circuits of 1 minute intervals of squat thrusts, pullups, pushups, squats, SB crunches, SB leg curls and a rest station........count and total all reps.
I dare ya to try it!
After an afternoon of family and food, I finished my day with a 30 minute heavy bag workout.

~Feelin’ Alive!~

Run, Lift, Walk

Due to a noon cancellation, I had time to run Upper Table Rock today followed by a quick upper body workout at the gym of Hammer Strength bench presses, cable crossovers, seated cable rows and lat pulldowns (4-5 sets x 6-12 reps). I ended the day with a couple of warmup/cooldown walks with a client.

~Feelin' Alive!~

Walk, Hike, Lift, Walk

I got my day of activity started with a 1+ mile walk with a client, followed that with a Lower Table Rock Hike, then a good leg workout of leg extensions, leg presses, leg curls and calf raises, and ended the day with a couple of 1/2 mile warmup/cooldown walks with another client.

~Feelin' Alive!~

TOPFIT Tips

A couple of the hottest drugs on the market are for erectile dysfunction. These drugs work by increasing blood flow to the affected, or more precisely, the un-affected area.....but why not do the same thing naturally with exercise? Studies have shown that men who exercise vigorously are about half as likely to have erection problems as inactive men. It's also been shown that as a man gains weight, he becomes more susceptible to experiencing erectile dysfunction.

Heavy Bag and Walks

After a couple of high volume and intensity weeks, I kind of took it easy today.
After a couple of brisk walks with a client at the end of the day, I came home and did a 30 min heavy bag workout....just a nice bit of light/moderate exercise and active recovery.

~Feelin' Alive!~

A Little Whirlwind, a Walk, Upper Table Rock and a Back Workout

My day started off with a 2 hour whirlwind of activity with Hailey followed by a 1 mile walk with a friend. Afterward I had a great Upper Table Rock run, then went to the gym for a workout of chinups, seated cable rows, lat pulldowns, Hammer Strength high rows, DB rear delt flyes, seated DB curls and hanging scapular depression/retraction.....3-4 sets x 8-15 reps each.

~Feelin' Alive!~

TOPFIT Tips

Spot reduction does not work, and doing hundreds of crunches will not make you lose the fat covering your abs. Think about it---if exercising a bodypart got rid of the fat in that area, then everyone you know that talks a lot would have a skinny little face.

Lower Table Rock

After sitting inside for far too long getting my CPR/AED/First Aid recerts, I just had to get out for a trail run on Lower Table Rock.....and it was just what the doctor ordered! The trail was in great shape, a few patches of snow on the side, and lightly traveled. Plus there were great views of the snowy mountains surrounding the valley.

~Feelin' Alive!~

Heavy Bag and a Couple of Walks

I kept things a little on the light side today by starting the day with a 30 min heavy bag workout and ending it with a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Upper Table Rock and a Chest/Delt/Tri Workout

This morning I braved a blizzard of blowing, swirling, golden leaves and ran Upper Table Rock....the rain was light, but the wind was cold and strong!
In the afternoon I went to the gym and did a quick workout of Hammer Strength bench presses, incline DB bench presses, pec dec, seated DB shoulder presses and cable pressdowns.

~Feelin' Alive!~

Heavy Bag and Weightlifting

After a busy day, this evening I made time for a 30 min heavy bag workout. After a quick snack, I went back out for a light weightlifting workout of snatches, cleans and power cleans.

~Feelin' Alive!~

TOPFIT Tips

You need to think of your metabolism as a campfire and calories like the wood you feed into that fire-----your fire will burn a lot hotter and burn more wood if you feed it small amounts throughout the day instead of throwing a huge log on it once or twice a day after it's died down.

Lower Table Rock and a Leg Workout

After taking care of business early this morning, I had a great Lower Table Rock run followed by a killer leg workout at the gym.....4-5 sets x 6-12 reps of leg extensions, leg presses, prone leg curls and donkey calf raises. I ended the day with a couple of brisk 1/2 mile walks with a client (and I do mean BRISK.....he's got looooong legs.....LOL).

~Feelin' Alive!~

Heavy Bag and Yard Work

First thing this morning I made time for a 30 minute heavy bag workout and after taking care of business all day, I got out and did some yard work right before it got dark.

~Feelin' Alive!~

TOPFIT Tips

Too often when people go on vacation or attend a special event, they totally put their exercise and nutrition on hold. But, this is about your health isn’t it? Would you stop taking your heart medication or insulin just because you’re on vacation? I think not! You need to get your priorities in order and decide if your health or some temporary gratification is more important.

Lower Table Rock and an Upper Body Workout

I started my day with Yaya (aka Hailey) playing, building, reading and singing....what a great way to get the day started!
Afterward, I had an exhilarating Lower Table Rock run.....after a moderately paced 25 minute power hike up, I ran around the east edge to the south end of the plateau (this is NOT your flatlander’s easy, obstacle free, flat and level trail…it’s rocky and bobs and weaves around obstacles and in and out of gullies….YeeHaw!). Then I ran the main trail back across the plateau and down the hill.
Then, since I had just a little energy left after my Table Rock run, I went to the gym and did a workout of Hammer Strength high rows, seated cable rows, Hammer Strength bench presses, incline DB bench presses, seated DB curls and cable pressdowns.

~Feelin' Alive!~

TOPFIT Tips

Here’s a great little tip for keeping your posture correct while driving. When you first get in your car, sit up straight and adjust your rear view mirror. If you notice after a little driving that you need to re-adjust your mirror, try re-adjusting your posture instead. Typically, you will start to slump a little and the result is you can’t see out of your rear view mirror as well as you did when you first adjusted it---most likely your mirror didn’t move and you just need to correct your posture. So, use your mirror to remind you to sit up straight----your back and neck will thank you.

Upper Table Rock and a Couple of Walks

After training 2 clients this morning and going on a couple of 1/2 mile walks with one of them, I went on an awesome Upper Table Rock run which included running around the southern end of the plateau.

~Feelin' Alive!~

TOPFIT Tips

Whenever the seasons change, people start thinking about getting involved in the current seasonal sport to get fit. But, this is really backwards thinking and can lead to injury. You should be getting fit to play sports, not playing sports to get fit. Once you are fit, sports can help you stay that way, but you need to train your body ahead of time to prepare it for the unique stresses it will be put under.

Heavy Bag

It's been a high intensity and high volume week so far, so I took it easy today and only did a 30 min heavy bag workout.

~Feelin' Alive!~

TOPFIT Tips

According to the American Council for Cancer Research, you can lower your risk of cancer by 20% by eating your 5 servings of fruits and vegetables a day.
20% not enough to get your attention? Then bump that up to as much as a 40% reduction by making the rest of your diet healthy, staying active, and maintaining a healthy weight.

Lower Table Rock and a Leg Workout

I got a good start to my day with a Lower Table Rock run and in the afternoon, while waiting for my car to be serviced, I did a leg workout of front squats, SLDLs, DB stationary lunges and calf raises.

~Feelin' Alive!~

TOPFIT Tips

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

Heavy Bag and Snatches

First thing this morning I got the blood flowing with a good 30 min heavy bag workout. In the afternoon between sessions, I did a snatch and power snatch workout. I finished the day with a couple of brisk walks with a client.

~Feelin' Alive!~

Upper Table Rock and a Back/Posterior Delt/Bicep Workout

Today was almost a repeat of last Tuesday. I started off with an Upper Table Rock hike and followed that with a workout of chinups, seated cable rows, lat pulldowns, Hammer Strength high rows, reverse pec dec and BB curls....4 sets x 8-12 reps each (except for the first set of chinups which was 15 reps).
A couple of brisk 1/2 mile walks with a client was a good end to the day.

~Feelin' Alive!~

Heavy Bag and a Pec/Delt/Tri Workout

I got the blood flowing first thing this morning with a 30 min heavy bag workout. After taking care of business, I went to the gym for a great workout of Hammer Strength bench presses, Hammer Strength incline bench press, cable crossovers, DB seated shoulder presses and overhead cable tricep extensions.

~Feelin' Alive!~

Lower Table Rock

Today, after a couple of hours of non-stop activity with Hailey, I hiked Lower Table Rock. In an effort to let my body recover a bit from an active week, I didn't run any of it this time.....just a nice moderately paced hike.

~Feelin' Alive!~

Upper Table Rock, Kettlebells and Medicine Balls

After helping a client get her weekend off to an energetic start, I did a fantastic Upper Table Rock run/hike. It was cold, wet and a little bit windy.....so, in other words, AWESOME!! Later I needed an excuse to put off doing my chores, errands and paperwork so I did a fun little kettlebell and medicine ball workout. I started with KB swings, snatches and clean & presses (all single arm w/20kg KB) followed by MB supine plyo press/throws (20 lbs) and MB supine plyo pullover/throws (12 lbs).

~Feelin’ Alive!~

Tabatas and Heavy Bag

Today I made time for a fun little Tabata workout of pullups, pushups, SB crunches and squats. A little while later I spent 30 mins on the heavy bag. I ended the day with a couple of brisk, chilly, 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock, Heavy Bag and Walks

I got my day started with a fun (and COLD) Lower Table Rock run followed by a 30 min heavy bag workout. Then, after a day filled with business and personal errands and chores, I did a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Leg Workout and a Couple of Brisk Walks

It was a busy day today, but I did make time to go to the gym for a great workout of leg extensions, leg presses, seated leg curls and donkey calf raises.
In the evening, I did a couple of brisk warmup/cooldown walks with a client.

~Feelin' Alive!~

Upper Table Rock and a Back/Posterior Delt/Bicep Workout

I got my day off to a good start with a cold Upper Table Rock run followed by a great workout at the gym.....I did pullups, seated cable rows, lat pulldowns, Hammer Strength high rows, reverse pec dec and seated DB curls....4 sets x 6-12 reps each.
Later, I did several 1/2 mile warmup/cooldown walks with clients.

~Feelin' Alive!~

Pec/Delt/Tri Workout and Walks

Today I made it back to the gym for a good pec/delt/tri workout. I did alternating Hammer Strength bench presses, DB incline bench presses, pec dec, DB seated shoulder presses and cable pressdowns. In the evening I did a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Lower Table Rock Traipse

Today after a couple of non-stop hours of play time with Hailey, Clista and I had a perfectly awesome afternoon on Lower Table Rock. We spent over 3 hours hiking up, traipsing and exploring around the plateau and then running accross and back on the plateau, down the hill and around the Savannah Loop (about 5k)....and the weather couldn't have been better!

~Feelin' Alive!~

Heavy Bag and a Few Brisk Walks

My day got off to a good start with several brisk 1/2 mile walks with clients and after a few hours of chores and "office" work, I spent 30 mins on the heavy bag. Overall, a rather light activity day.

~Feelin' Alive!~

Upper Table Rock, Leg Workout and Circuits

This day is definitely going to leave a mark!
I started the day by running Upper Table Rock and then went to the gym and did a killer workout of leg extensions, leg presses, prone leg curls and donkey calf raises......4-5 sets x 8-12 reps each.
And, as if this wasn't enough, in the evening I worked out with a client. We alternated between time on the heavy bag and circuits of DB step ups x 15/leg, pullups x 15, pushups x 15, SB leg curls x 15 and SB crunches x 15. While one of us did the circuit, the other was on the heavy bag. We did 4 total circuits each. Plus we did 2 brisk 1/2 mile warmup/cooldown walks.

~Feelin’ Alive!~

Lithia Park Run

It was a busy day but there was still time in the afternoon/evening to get it a good run with Clista on the Lithia Park trails.

~Feelin' Alive!~

Lower Table Rock and a Back/Posterior Delt/Bicep Workout

Due to a schedule change, I had time to run Lower Table Rock this morning and just enough time to go to the gym for a ~TOPFIT 4 Get It~ workout....Get in, Get busy, Get done and Get out….pullups, seated cable rows, Hammer Strength high rows, DB rear delt flyes and seated incline DB curls….4 x 8-15 reps each. It’s been a nice change of pace to get back in the (commercial) gym.

~Feelin’ Alive!~

Heavy Bag and a Couple Brisk Walks

After several high volume and/or high intensity days, I took it kind of easy today. I started the day with a 30 min heavy bag workout and finished with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Upper Table Rock and Chest/Delt/Tri Workout

I started my day with a brisk Upper Table Rock run/hike followed by an intense workout at the gym consisting of Hammer Strength bench presses, DB incline bench presses, cable crossovers, cable pressdowns and DB shoulder presses. I also did a couple of 1/2 mile walks with my last client of the day.

~Feelin' Alive!~

Upper Rogue River Run

After a couple of active hours with Hailey this morning, Clista and I ran and hiked for a few hours along the Upper Rogue River upstream from the Natural Bridge. Great run and amazing scenery!

~Feelin' Alive!~

Circuits w/Heavy Bag

Today I joined a client for her workout. In addition to our 1/2 mile warmup/cooldown walks, we did circuits of pullups, pushups, squats and crunches (she did 15 reps, I did 20 reps of each exercise)....plus heavy bag. While one of us did a circuit, the other was on the heavy bag and then we switched places......for a total of 5 circuits and heavy bag rounds each.

~Feelin' Alive!~

Leg Workout and Heavybag

I decided to do something a little different for my leg workout today and finally went back to the gym for the first time in a long, loooooooong time. Did a great workout of leg extensions, leg presses, prone leg curls and donkey calf raises......it's gonna leave a mark!
Afterward I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Lower Table Rock and Pullups

Whew! After taking care of a little business earlier in the morning, I had a great Lower Table Rock run. In the afternoon after more business, errands and chores, I did a fun little pullup workout working up to an added 90 lbs hanging from the belt. I also found time to mow the lawn and prune some bushes.....a very active and productive day.

~Feelin' Alive!~

Bench Press, Pushups and Walks

The "meat and potatoes" of today's workout was the BB bench press.....light weight, heavy weight, high reps, low reps, fast reps and slow reps. I finished the workout with a few sets of decline pushups. In the evening I went on a couple of warmup/cooldown walks with a client.

~Feelin' Alive!~

Heavy Bag and a Few Walks

Since the previous 5 days were fairly high intensity and volume (and time was at a premium today), I kept things a little lighter today with a 30 min heavy bag workout and a few walks with a client and Clista.

~Feelin' Alive!~

Upper Table Rock, KBs and Chores

The day started off with a fantastic Upper Table Rock run.....perfect temp and trail conditions. After taking care of business I did a great kettlebell workout of KB swings, KB snatches and KB clean & presses. And just before it got dark, I finally washed my car....it was long overdue.

~Feelin' Alive!~

Circuits and a Lithia Park Run

After a couple of non-stop active hours with Hailey this morning, I did a fun circuit workout of pullups, pushups, squats, crunches and jump rope. In the afternoon, Clista and I went on a great run in Lithia Park.

~Feelin' Alive!~

A Couple of Walks and Upper Table Rock

I started my day with a couple of 1/2 mile walks with a client and after I was done with business for the day I ran Upper Table Rock.

~Feelin' Alive!~

Lower Table Rock

After a busy start to the day filled with training, chores and errands, I had an afternoon cancellation so I took advantage of the time and ran Lower Table Rock. The early fall weather is just perfect for hitting the trail.....of course, so is the late fall weather and the winter weather and the spring weather and the summer weather..........

~Feelin' Alive!~

Lower Table Rock and a Leg Workout

This morning I hiked Lower Table Rock with an old friend. It was a good chance to enjoy some great fall weather while catching up on each other's lives.
Afterward, I did a quick workout of front squats, SLDLs and calf raises.

~Feelin' Alive!~

Heavy Bag

After a few fairly active days, I decided to take it easy today and only made time for a 30 min heavy bag workout.

~Feelin' Alive!~

Upper Table Rock, More Heavy Lifting and a Couple of Walks

I got my day off to a good start with an Upper Table Rock hike followed by a workout of weighted pullups, DB rows, DB rear delt flyes, chinups, DB curls and hanging scapular depression/retraction. In the evening I did a couple of brisk walks with a client.

~Feelin' Alive!~

Heavy Lifting, a Couple of Walks and X-Trainer

This afternoon I made time for a great workout of BB bench presses, DB flye/press supersets, DB lateral raises, ring dips and DB shoulder presses. Afterward, I went on a couple of brisk walks with a client followed by 30 mins on the x-trainer.

~Feelin' Alive!~

Hailey Time, Upper Table Rock and Circuits

My day got off to a great start with a couple of active hours with Hailey. Afterward, I ran Upper Table Rock and followed that with a 20 minute workout of pullups, decline pushups, squats and crunches.

~Feelin' Alive!~

Lower Table Rock, a Couple of Walks and Lots of Yard Work

I had intended on continuing my rest and recovery week, but the bug bit me today and after a couple of training sessions and walks with a client, I just had to get out and run Lower Table Rock. Afterward, I spent a couple of hours doing yard work. Various chores and paperwork rounded out the day nicely.

~Feelin' Alive!~

Table Rock #100, a Few Walks and Lunges

This morning I hiked/ran Upper Table Rock which was my 100th Table Rock hike/run of 2011.
In the afternoon, a I did a 1/2 mile warmup walk with a client and another half mile which was split between walking and walking lunges.

~Feelin' Alive!~

Heavy Bag and Walks

In the spirit of keeping things light this week, the only activities I made time for today were a 30 minute heavy bag workout and a couple of walks with a client.

~Feelin' Alive!~

Lower Table Rock and a Few Walks

After a few weeks of high volume and intensity activity, I decided it was time for a week of rest and recovery.
Yesterday was a day of no activity.....haven’t done that in quite awhile.
Today I hiked Lower Table Rock.....just hiked at a moderate pace and no running which made for some nice active recovery. I also went on a few ½ mile walks with clients, but nothing too intense.

~Feelin’ Alive!~

Rest Day

That's it.....just a rest day....no exercise and minimal activity. It's long overdue.

~Feelin' Alive!~

Heavy Bag and Jacksonville Trails

I finished off a busy week today with a 30 minute heavy bag workout followed by a fun run/hike with Clista on the Jacksonville trails.

~Feelin' Alive!~

Heavy Bag

It's been a busy day, but I still made time for a 30 min heavy bag workout. The real workout though was a couple of hours with Hailey.....non-stop calisthenics, plyometrics and running around.

~Feelin' Alive!~

Bodyweight Circuits

It was a busy day of chores, errands and business, but I made time for a good bodyweight circuit workout.......5 circuits of the following:
Squat thrusts (burpees) x 10
Chinups x 20
Squats x 30
Pushups x 40
SB crunches x 50

~Feelin’ Alive!~

The Punisher and Heavy Bag

Since I had to be in Ashland this morning anyway, I decided to let the Punisher have her rough, brutal, hot and sweaty way with me....and I revelled in every minute of it! It was one of my slower times going up, but with all the sliding backwards I was doing, I probably almost doubled the distance.
Afterward, I spent 1/2 hr on the heavy bag followed by a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Upper Body Workout

I gave my legs a much needed rest today and concentrated on the upper body with a workout of BB bench presses, DB rows, pullups and ring pushups.

~Feelin' Alive!~

Lower Table Rock and a Leg Workout

It might be time to give my legs a break.
Last night I ran Upper Table Rock and today I ran Lower Table Rock, plus did a great workout of front squats, straight leg deadlifts and single leg calf raises....oh, and a couple of brisk 1/2 mile walks.

~Feelin' Alive!~

Upper Table Rock Sunset Run

After my last gig this evening, I hightailed it out to Upper Table Rock for another sunset run. Even though I made it up in 18:40, I still missed the sunset by a couple of mins......but, it was still an awesome run!

~Feelin' Alive!~

Hobart Bluff

Today Clista and I returned to the place we refer to as the Bonsai Gardens....Hobart Bluff. We spent a couple of hours running and hiking the PCT in the vicinity and exploring the area a little more. There's always something new!

~Feelin' Alive!~

Walks, Gardening and Chores

It was time for a lighter day today so the only activities I did were a couple of walks with a client, some gardening and general chores......just a little active recovery.

~Feelin' Alive!~

Upper Table Rock and Heavy Bag

Yesterday morning I bid farewell to summer with a Lower Table Rock run and this morning I welcomed fall with an Upper Table Rock run. What a way to get the blood flowing before diving into the business of the day.
Later in the day, after lots of yard and garden work, I found time for a 30 min heavy bag workout.

~Feelin' Alive!~

Lower Table Rock and the ~TOPFIT 400~

I said farewell to summer today with a morning Lower Table Rock run and in the afternoon I did the ~TOPFIT 400~ workout...100 reps each of pullups, pushups, crunches and squats.

~Feelin' Alive!~

Full Body Workout, Heavy Bag and Some Walks

I got an early start to my day with a full body workout of DB stationary lunges, BB bench presses and weighted pullups. In the afternoon, I spent 30 mins on the heavy bag followed by 3 walks with a client.

~Feelin' Alive!~

Just Some Brisk Walks

It was a busy day, plus I was in need of a low intensity day, so all I made time for was a couple of 1/2 mile walks with a client and a 1+ mile walk with Clista.

~Feelin' Alive!~

Heavy Bag, Chinups, Pushups and Upper Table Rock

Recovery is such a wonderful thing!
After a very intense week of activity last week culminating in climbing the Mighty Mt. Pitt yesterday, today I squeezed in a 30 minute heavy bag workout and a 30 minute chinup and ring pushup workout. Plus I did a great Upper Table Rock sunset run to finish the day.

~Feelin' Alive!~

Mt. McLoughlin

Today Clista and I tackled our highest elevation hike yet....Mt. McLoughlin. It's almost 9500 ft elevation and the trail gains about 4000 ft in 5 miles. Awesome 360 deg views of the Rogue Valley and Klamath Basin.

~Feelin' Alive!~

Heavy Bag and Walks

After taking yesterday off from any formal exercise, today I was still feeling a little worn out from the week of activity, but I still came back with a 30 minute heavy bag workout, 4 warmup/cooldown walks with clients and lots of chores around the house and yard.

~Feelin' Alive!~

Lower Table Rock, Leg Workout, Walks and More

It's been an active day.....in addition to training sessions, I started the day with a Lower Table Rock run and followed that with a good leg workout of KB sumo squats, DB stationary lunges and supersets of single leg SB leg curls and single leg calf raises. Later, I did some walks with a client and mowed the lawn.
I even found time to do some CEU reading that I've been putting off for quite some time.

~Feelin' Alive!~

Heavy Bag and Walks

I backed off from the intense activity a little today but still made time for a 30 minute heavy bag workout and a couple of warmup/cooldown walks with a client.

~Feelin' Alive!~

Upper Table Rock, Back Workout and Walks

I took advantage of every break I had today and did a great Upper Table Rock run, a back workout of weighted pullups, DB rear delt flyes, bodyweight chinups and hanging scapular depression/retraction, plus a couple of brisk 1/2 mile warmup/cooldown walks with a client. I even found time to wash my car.

~Feelin' Alive!~

Chest Workout, Walks and Lower Table Rock

This afternoon in addition to a 1+ mile warmup walk and a 1/2 mile cooldown walk with a client, I did a chest workout of BB bench presses, DB flye/press supersets and decline ring pushups (rings ~6" off floor and feet elevated 24"). In the evening I did a totally awesome Lower Table Rock sunset hike/run.

~Feelin' Alive!~

Hailey Time and Lithia Park

Today started with a fun walk with Rob and Hailey and about an hour of very active play time with Hailey. Afterward, Clista and I spent a couple of hours hiking the Lithia Park trails.
It was a great end to a week that didn't seem too intense at the time, but really left me fatigued.

~Feelin' Alive!~

Deadlifts

After getting my day started with a couple of 1/2 mile warmup/cooldown walks with a client, I did a good deadlift workout....both standard and sumo deadlifts.

~Feelin' Alive!~

Yard Work

It was a non-stop day of activity, but no formal exercise. Lots of chores including yard work made up for it though. Hope to get to some heavy lifting tomorrow.

~Feelin' Alive!~

Crater Lake Hikes

Today Clista and I spent the day hiking a few trails around Crater Lake and taking hundreds of pics. We ran and hiked the Cleetwood Cove Trail down to the lake, Mt. Scott and the Plaikni Falls Trail. There was a smokey haze in the air, so a lot of pics didn't come out too well but the views were still awesome, and the runs/hikes were fantastic.

~Feelin' Alive!~

Heavy Bag

After a few fairly high intensity and/or volume days, I figured it was time for a light day so all I made time for was 30 mins on the heavy bag.

~Feelin' Alive!~

Grizzly Peak

Got out before the heat hit this morning and had a fantastic run up on Grizzly Peak.

~Feelin' Alive!~

~TOPFIT 500~ and Heavy Bag

I celebrated Labor Day in typical TOPFIT fashion with my patented ~TOPFIT 500~ bodyweight workout....100 reps each of chinups, pushups, SB crunches, squats and SB leg curls. I followed this with 30 mins on the heavy bag and some gardening.

~Feelin' Alive!~

Upper Table Rock and a Few Walks

I think the heat got me again today....it took over 45 mins to hike/run up, across to the west edge of the plateau and back down Upper Table Rock.
Before hiking, I had a couple of hours of non-stop playtime with Hailey and a couple of miles of brisk walks with a client and Rob.

~Feelin' Alive!~

Lower Table Rock, Walks and Gardening

Either yesterday's "light" leg workout kicked my butt more than I thought, or maybe it was just the heat, but it took me just over an hour and 1.5L of water to run/hike up, across the plateau and back down Lower Table Rock.......WHEW!!
I also did a couple of walks with a client and a ton of gardening/yard work.

~Feelin' Alive!~

A Light Leg Workout

It was another busy day of chores and errands, but I still made time for a light leg workout of front squats, SLDLs and calf raises. Hope to get out on a couple of hikes this weekend!

~Feelin' Alive!~

Upper Table Rock Run and Yard Work

I took advantage of the cool morning and ran Upper Table Rock today. I had intended on a good leg workout afterward, but yard work and other chores and errands kind of got in the way.

~Feelin' Alive!~

5k Run and a Clean Gym

Being the coolest day we've had in a long time, it would have been a perfect day for a trail run.....but alas, there was no time for that. I did, however, have just enough time for a quick 5k run around the hood.....and it was awesome! I also pieced together enough time to clean my gym, plus I went on a couple of walks with a client.

~Feelin' Alive!~

Lower Table Rock and Pullups+

I took advantage of a cooler morning and did a Lower Table Rock run this morning followed by a workout or weighted pullups, bodyweight chinups and hanging scapular depression/retraction. I finished the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Bench Press +

Today seemed like a good day to start making up for the lack of heavy lifting last week. I started with BB bench press, working up to 250 lbs and continued with DB flye/press supersets and ring pushups.

~Feelin' Alive!~

Castle Lake

Today after a couple of 1/2 mile walks with the kids and a little play time with Hailey, Clista and I hiked and explored the Castle Lake area for a few hours. Beautiful lakes and hills!

~Feelin' Alive!~

Heavy Bag and a Few More Walks

I kept things light again today and did kind of a replay of yesterday.....a few walks with clients and 30 mins on the heavy bag.
edit: added a 1.5 mile run/walk with Clista this evening.

~Feelin' Alive!~

Heavy Bag and Brisk Walks

After yesterday's intensity level, I backed off on exercise today. I started with a couple of brisk warmup/cooldown walk/runs with a client and then spent 1/2 hr on the heavy bag. But, I didn't just sit around the rest of the day......there was a ton of business, personal, house and yard chores and errands that filled in the rest of the day....in fact, I'm not done yet........

~Feelin' Alive!~

~TOPFIT Birthday Workout~ and Upper Table Rock

I got my birthday off to a great start with my patented ~TOPFIT Birthday Workout~ which is 4 circuits of kettlebell swings, burpees, pullups, pushups, stability ball crunches and stability ball leg curls. The reps on the 1st circuit = my age (53), 2nd circuit = the month (8), 3rd circuit = the day (25) and 4th circuit = my birth year (58).
I followed that with a fun Upper Table Rock run.
A couple of warmup/cooldown walks with a client was a nice finish to the day.

~Feelin' Alive!~

Yard Work and Repairs

I spent the afternoon doing yard work plus some gate and shed repairs so I didn't get to any formal exercise today.
But, I'm sure I'll make up for it tomorrow with the patented ~TOPFIT Birthday Workout~.

~Feelin' Alive!~

Lower Table Rock, Pullups and Pushups

A great LTR run got my day started. Later I did a fun pullup, pushup, crunch and hanging reverse crunch workout. I finished the day with a couple of brisk warmup/cooldown walks with a client.

~Feelin' Alive!~

Heavy Bag

I kept things light today, but in addition to a couple of 1/2 mile warmup/cooldown walks with a client, I made time for a 30 min heavy bag workout.

~Feelin' Alive!~

Mt. Ashland Meadows

After going on a 1+ mile warmup walk and a 1/2 mile cooldown walk with Rob this morning, I ran/hiked the Mount Ashland Meadows portion of the PCT with Clista.
It's been an active week!

~Feelin' Alive!~

Intervals and Walks

I got my day off to an active start with a few warmup/cooldown walks with clients plus I did a fantastic interval/circuit workout with Debra.....while one of us was doing a circuit of jump pullups, BB thrusters, SB leg curls and SB crunches, the other was on the heavy bag....we did a total of 5 of these circuits each in my gym which was far too hot to be doing such a high intensity, killer workout......good times were had by all.
Some active play time with Hailey was a good end to the day!

~Feelin' Alive!~

Heavy Bag

It was a busy day for personal/household chores and for business, so the only exercise I made time for was a 30 min heavy bag workout.....but, that's why I do all I can when I can...days like this will come along without warning.

~Feelin' Alive!~

Upper Table Rock, Light Lifting and More

Today I picked up the pace a bit. I started with an Upper Table Rock run and followed that with a somewhat light workout of overhead squats, power snatches and power cleans. In the afternoon I spent some time doing yard/garden work and finished the day with a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Heavy Bag

After a couple of higher volume and intensity days, I kept thing lighter today and the only exercise I made time for was 30 mins on the heavy bag.

~Feelin' Alive!~

Lower Table Rock and a Lower Body Workout

The day got off to a great start with an early morning Lower Table Rock run followed by a lower body workout of heavy DB lunges, SLDLs and calf raises. I finished the day with several 1/2 mile warmup/cooldown walks with clients.

~Feelin' Alive!~

Upper Table Rock, Upper Body Workout and 120 Pushups

I got the week off to an awesome start this morning with an Upper Table Rock run. Afterward I was feeling energetic so I attempted my birthday pushup goal......and I got it.....120 pushups.
Later, I did an upper body workout of bench presses, DB rows, pullups and ring pushups. A couple of 1/2 mile warmup/cooldown walks with a client finished off the day nicely.

~Feelin' Alive!~

Hailey Time, Kettlebells and Heavy Bag

Some active play time with Hailey got my day off to a great start. Afterward I did a couple of 1/2 mile warmup/cooldown walks with Debra followed by a workout of KB swings, KB snatches, KB clean & presses, hanging reverse crunches and SB crunches. I ended the day with a 1/2 hr heavy bag workout.

~Feelin' Alive!~

Mt. Ashland Meadows

Yesterday was a fairly inactive day, but I made up for it today.
After training a client in the morning, I ran the Mt. Ashland Meadows portion of the PCT. When I got home I mowed the lawn and washed my car and did a few household and business chores.

~Feelin' Alive!~

Upper Table Rock

I started the day with an Upper Table Rock hike (and just a little running) with Debra. I had all the best intentions to get to a resistance training workout, but it never happened....just got involved with other things. So it was kind of a light day. I'll get to some heavy lifting soon.

~Feelin' Alive!~

Upper Table Rock and Stability Ball Circuits

This afternoon after taking care of business I ran Upper Table Rock. Afterward I did 10 circuits of SB leg curls x 15, SB tucks x 15, SB back extensions x 15 and SB crunches x 15.

~Feelin' Alive!~

Lower Table Rock, Pullups and Pushups

This morning got off to a great start with a Lower Table Rock run followed by a workout of pullups, chinups, standard pushups, ring pushups and decline pushups. A couple of warmup/cooldown walks with a client finished off the day nicely.

~Feelin' Alive!~

Heavy Bag and a Couple of Brisk Walks

Today's activities were kept on the moderate side with 30 mins on the heavy bag and a couple of warmup/cooldown walks with a client.

~Feelin' Alive!~

Walks, Circuits and Lower Table Rock

In addition to a couple of warmup/cooldown walks with the kids and then a couple more with Debra, I also joined Debra for her workout.....while one of us did circuits of pullups, pushups, squats, SB crunches and SB leg curls, the other one hit the heavy bag....then we switched places and did a total of 5 circuits. Afterward, I ran Lower Table Rock. A few household chores helped keep the day an active one.

~Feelin' Alive!~

Walks and Heavy Bag

After a couple of brisk 1/2 mile warmup/cooldown walks with a client, I spent 30 mins on the heavy bag. Unfortunately because of training sessions, paperwork, house work, bills, etc, etc, etc, that's all I was able to make time for today....but, I guess it was time for another light day anyway.

~Feelin' Alive!~

Pushups and a Back Workout

Why, oh why do my clients like to see me hurt so much?
I was challenged once again to a pushup twofer......my client did 65 and for the second time I failed to double him (I only managed 105). Then after a short rest he dropped and did 31 more, to which I responded with 10 one arm pushups (per arm) and 62 shaky standard pushups. I think he was grinning more from seeing me hurt than from setting a new pushup record for himself.
When I got home I did a quick workout of weighted pullups, DB rows, chinups and hanging scapular retraction/depression.

~Feelin' Alive!~

Upper Table Rock and Chest Workout

I picked up the activity level again today and started off with an Upper Table Rock run, followed by a couple of 1/2 mile warmup/cooldown walks with a client and finishing with a good workout of BB bench presses, DB flye/press supersets and decline pushups.

~Feelin' Alive!~

Recovery Day

It was time for a recovery day, so I kept things on the light side today. A couple of 1/2 mile warmup/cooldown walks with a client and some yard work was just enough to keep moving but not interfere with recovery.

~Feelin' Alive!~

Lower Table Rock and a Leg Workout

I hope I can still walk tomorrow......today I did a quick workout of stationary lunges (working my way from 40 lb up to 60 lb dumbbells), single leg stability ball leg curls and single leg calf raises......and that was after a Lower Table Rock run in the morning. A couple of 1/2 mile warmup/cooldown walks with a client and a couple of hours helping Clista move furniture finished off the day nicely.

~Feelin' Alive!~

Circuits and Upper Table Rock

This evening I did a fun Upper Table Rock run/hike in the 95 deg heat.....but since that was after a workout of jump pullups, KB swings and pushups in my 105 deg gym, it didn't seem bad at all.

~Feelin' Alive!~

Lots Of Walking and Upper Table Rock

My day of activity got off to a good start with several warmup/cooldown walks with the kids and Debra. I followed that with an Upper Table Rock hike and a few chores.

~Feelin' Ailve!~

Hailey Time and a Lower Table Rock Sunset Hike

After a couple of awesome hours of nonstop activity and chatter with Hailey this afternoon/evening, I decided to do a Lower Table Rock sunset hike....the temp had cooled down just perfectly and the trail was very lightly traveled....couldn't have been better.

~Feelin' Alive!~

Power Snatches, Power Cleans and Heavy Bag

Heat be damned!
Today I took on my 100+ degree gym and spent 1/2 hr doing power snatches and power cleans. A bit later I spent 1/2 hr on the heavy bag.
A fan and lots of ice water kept the heat manageable.

~Feelin' Alive!~

Upper Table Rock

This morning I did a quick Upper Table Rock run. I had intended to get to some olympic lifting too, but I got involved with chores and errands and never got to the lifting....hopefully I can get to it tomorrow.

~Feelin' Alive!~

Yard Work

No specific workouts today, just lots of yard work in the heat. A lighter day was needed after the past few days.

~Feelin' Alive!~

Lower Table Rock, Heavy Bag and Lots More

This morning I ran Lower Table Rock followed by a 30 minute heavy bag workout. In the afternoon I did about 2.5 miles of warmup/cooldown walks with clients followed by an hour of gardening.

~Feelin' Alive!~

Tabatas

This afternoon I made time for a Tabata workout......pullups, pushups, crunches and squats.....and it kicked my butt!!
Afterward, I did a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Wagner Butte

After some active play time with Hailey this morning, I finished off the week with a hike/run up Wagner Butte with Clista.
The view of the Rogue Valley just can't be beat!

~Feelin' Alive!~

Heavy Bag

After a fairly active week I took it easy today. Other than some household chores, all I did was spend 30 minutes of quality time with my heavy bag.

~Feelin' Alive!~

Lower Table Rock and Pullups

This afternoon I ran/hiked Lower Table Rock....it was a bit on the warm side, but there was a nice breeze on top.
Afterward I did a pullup/chinup workout....mostly weighted....I kept adding weight until I could only do a single chinup and pullup....it will undoubtedly leave it's mark.

~Feelin' Alive!~

The Punisher and Bench Press

I was lured once again by the Sirens of the Punisher this morning. As usual, they had their way with me and I was left breathless in a puddle of sweat.
Afterward, I spent 1/2 hr doing bench presses...light, medium and heavy weight....high, medium and low reps...I think my pecs are gonna hurt tomorrow.

~Feelin' Alive!~

Circuits and Chores

A great circuit training workout of pullups, ring pushups, lunges, SB crunches and SB back extensions got my day of activity off to a good start. Lot's of house and yard chores rounded out the day nicely.
I think some heavy lifting, kettlebells, or oly lifting is in the near future.

~Feelin' Alive!~

Upper Table Rock, Heavy Bag and A Lot of Walking

This morning I ran Upper Table Rock......the gully washer we had last night wreaked havoc on parts of the trail and left it a sticky, gooey mess.....I think I had 5 lbs of mud and gravel caked on each shoe which made for an interesting run. Afterward, I spent 1/2 hr on the heavy bag.
In the afternoon, I went on a 2+ mile brisk walk with a client, followed by a couple of 1/2 mile warmup/cooldown walks with another client.

~Feelin' Alive!~

Lower Table Rock

Today I did an awesome Lower Table Rock run in a light rain. It was definitely needed after the two 12 hr drives and the inactivity of the past few days.

~Feelin' Alive!~

The Past Week

This past week I took a much needed break from most of the usual activities.....maybe too much of a break since I did two 12 hour drives. I did do one good hike and a resistance training workout on Tuesday, but the rest of the week was spent with a few household and yard chores, light activities, and sitting in the car for many, many hours.

~Feelin' Alive!~

Lower Table Rock and a Full Body Workout

This morning I had a fantastic Lower Table Rock run. I had a couple of awesome hiking partners leading the way just 20 ft ahead of me for several hundred yards near the top.....a doe and fawn...they slowed me down a little, but it was worth it.
Afterward I did a good full body workout of BB bench presses, weighted pullups and DB stationary lunges.
I finished the day with a couple of brisk 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Upper Table Rock

Other than some active play time with Hailey today, the only activity I found time for was a fast Upper Table Rock run/hike.

~Feelin' Alive!~

Heavy Bag

Today's main activity was a 30 min heavy bag workout.
In addition to training a client this morning, lots of various business and household chores filled out the day.

~Feelin' Alive!~

Lower Table Rock

This evening Clista and I hiked/ran Lower Table Rock. Had it almost to ourselves, the sun was setting and the temperature was perfect. A totally awesome hike and run!!

~Feelin' Alive!~

Upper Table Rock and A Lot More

I took a break from working out yesterday, but I think I made up for it today. I started with an Upper Table Rock run/hike and followed that with a workout of weighted pullups, DB rows, chinups and hanging scapular depression/retraction. I also did some yard work and a 1/2 hour walk with Clista.

~Feelin' Alive!~

Lower Table Rock and Pushing Through a Workout

I started the day's activities with a Lower Table Rock run and followed that with a workout of BB bench presses, BB shoulder presses and decline pushups. I ended the day's activities with a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Lower Table Rock and Circuits

I got today off to a great start with a Lower Table Rock run followed by some fun circuits of chinups, ring dips, alt. lunges, SB crunches and SB back extensions. Some gardening and other chores filled out the day.

And then there was the trip to the store.......
Merchants of Death and Their Willing Volunteer/Victims.....
Earlier today I went to the grocery store and as far as the eye could see were carts full of soda, beer, chips, white bread buns and every manner of slow death imaginable.
It's amazing how most people celebrate such an important day by putting so much garbage and poison into their bodies.

Personally, I'm.....
~Feelin' Alive!~

Upper Table Rock and an Active Day

After taking a rest day yesterday, today i started the day with an Upper Table Rock run/hike. Actually, the day started with a couple of hours of activity with Hailey....that little girl has A LOT of energy!! The rest of the day was filled with chores around the house and garden.

~Feelin' Alive!~

Upper Table Rock and Yard Work

Clista and I did an early morning Upper Table Rock run/hike to get the day off to a great start. This was my 12th day in a row (and 13th hike) running/hiking a Table Rock. It's been a fun exercise theme for the past 12 days, but I may have finally reached my limit....we'll see.
Some yard work and lots of VRAs filled out the day nicely.

~Feelin' Alive!~

Lower Table Rock and Heavy Bag

I got my day off to a good start with a 30 min heavy bag workout. In the evening, Clista and I hiked Lower Table Rock....yup, that makes 11 days in a row that I've done a TR hike/run (and 12 hikes in those 11 days). This theme will have to end soon....LOL.

~Feelin' Alive!~

Lower Table Rock and Pullups

And the theme continues.....Today I hiked/ran Lower Table Rock.....10 days in a row of Table Rock hikes/runs (11 total hikes in that time).....not sure when this will end....LOL.
Later I did a workout of weighted pullups, bodyweight chinups, hanging scapular retraction/depression and crunches.

~Feelin' Alive!~

Upper Table Rock, Some Lifting and More

I guess I'm continuing last week's theme a little longer......I ran/hiked Upper Table Rock this morning.....that makes 9 days in a row that I've done a Table Rock run/hike (and 10 run/hikes in that time). Later I did a good workout of BB bench presses, DB flye/press supersets and decline pushup. I finished the day with a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Lower Table Rock, Overhead Squats, Power Snatches and More

I just couldn't help myself.....it was just too nice out to not run/hike Lower Table Rock, so I continued last week's theme for another day. That makes 8 days in a row of running/hiking a Table Rock (9 total hikes). Whew! Afterward, I washed my car, plus I did a good overhead squat and power snatch workout.

~Feelin' Alive!~

Upper Table Rock

After a couple of active hours with Hailey this morning, Clista and I hiked Upper Table Rock. This was my 8th Table Rock run/hike this week....I hiked one of them every day this week, and both of them on Tuesday.

~Feelin' Alive!~

Upper Table Rock and Heavy Bag

Still rockin' the Table Rocks. I ran/hiked Upper Table Rock this afternoon.....up and down in 32:45....not a record, but it was a workout. In the evening I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Lower Table Rock

And the theme continues......today I ran Lower Table Rock. In the evening, Clista and I went on a brisk 20 min walk. Kinda need to do some more heavy lifting or circuit/interval training soon.

~Feelin' Alive!~

Upper Table Rock, Heavy Lifting and Yard Work

I'm continuing with this week's Table Rock theme and hiked/ran Upper Table Rock this morning. Later I added in a good upper body resistance training workout plus some yard work and gardening.

~Feelin' Alive!~

Lower Table Rock

The theme for the week so far seems to be hiking/running the Table Rocks......I did Lower Table Rock again today and had the whole thing almost to myself......VERY peaceful!

~Feelin' Alive!~

Upper and Lower Table Rocks and a Couple of Brisk Walks

It's beginning to feel a bit like summer out there! This morning I hiked/ran both Table Rocks....I thought I was getting out before the heat hit, but I was wrong. It was a good acclimatizing workout.....bring on the heat!
Later I did a couple of brisk warmup/cooldown walks with a client.

~Feelin' Alive!~

Lower Table Rock and Another Pushup Challenge

Once again, my client wanted to see me hurt....I was challenged to another pushup twofer. What I didn't know is he was aiming to do his age (61) in pushups...he did 62 and for the first time I failed to double him :(
But, on a positive note, we both set new personal records....he did 62 and I did 115.
Afterward I went on a leisurely Lower Table Rock hike.

~Feelin' Alive!~

15 Rounds on the Heavy Bag

I spent a good share of the day working on CEUs but made time for a much needed break and did 15 rounds on the heavy bag.....3 min rounds with 1 min breaks. All of that made for some good mental and physical activity and then I spent some time relaxing while working on my bonsais.

~Feelin' Alive!~

TOPFIT 400 and Play Time With Hailey

Today was a busy day, in part due to about 2.5 hours of non-stop activity with Hailey.....but I still found time to do the TOPFIT 400---100 reps each of pullups, pushups, crunches and squats.

~Feelin' Alive!~

Heavy Bag and a Light Day

I kept things fairly light and simple today with a 30 minute heavy bag workout in the afternoon and a brisk walk with Clista in the evening.
Plus, a client challenged me to a pushup twofer earlier in the day......he did 50. Somehow I managed to actually do 112, a new non-stop record. Neither of us did "perfect" pushups, but I'm counting them.

~Feelin' Alive!~

Upper and Lower Table Rocks Plus Some Heavy Lifting

This morning I hiked/ran both Table Rocks.....haven't done a double in awhile. I followed that with a good workout of BB bench presses and weighted pullups

~Feelin' Alive!~

Legs and Yard Work

The yard was in serious need of some attention today, so after finishing business related activities, I spent an hour mowing, etc. Afterward, I did a good workout of BB front squats, SLDLs, stationary lunges w/DBs and calf raises.

~Feelin' Alive!~

Lower Table Rock

Another great Lower Table Rock hike/run today! I was going to do some heavy lifting afterward, but got all wrapped up in paying bills and doing other chores around the house. Hope to get to some lifting soon.

~Feelin' Alive!~

A Fantastic Bike Ride and Heavy Bag

The weather was so nice this afternoon that I finally got my bike out of the shed for the first time in several months and went on an hour long bike ride along the bike path.....my butt will probably be feeling it tomorrow, but otherwise it was a fantastic ride! Later I spent 1/2 hour on the heavy bag.

~Feelin' Alive!~

Jacksonville Trails and Heavy Bag

This morning Clista and I ran/hiked the Jacksonville Trails......couldn't ask for nicer weather, plus there wasn't too many other people on them. Later, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Tabatas

Some days my clients inspire me. I wasn’t feeling too excited about a workout today, but this morning a client really pushed through a tough workout even though she was feeling totally unmotivated and was dealing with a couple of minor injuries.
So, I felt obligated to push myself as well with a workout of Tabata chinups, Tabata ring pushups, Tabata SB crunches and Tabata sumo squats with 5 mins on the heavy bag after each exercise.

~Feelin' Alive!~

Lithia Park Hike

It seemed like a fairly low intensity day was in order, so in the evening Clista and I hiked the trails in and above Lithia Park for about an hour and a half. Nothing too intense, just a good active recovery workout for both of us.

~Feelin' Alive!~

Lower Table Rock, Heavy Lifting and Lots Of Chores

I got my blood flowing with a brisk Lower Table Rock run/hike this morning and followed that with a workout of bench presses and weighted pullups. Before, between and after, I kept busy with business and household chores....lots and lots of chores.......

~Feelin' Alive!~

Heavy Bag and No Heavy Lifting (?)

My day got off to a great start with a 30 minute heavy bag workout. In the afternoon I went out to my gym to do some heavy lifting but I was too distracted by how dirty it was so I spent an hour cleaning instead of lifting. Later, in the evening, Clista and I went on a brisk 1+ mile walk.

~Feelin' Alive!~

Lower Table Rock and Circuit Training

This morning was just perfect for a Lower Table Rock run! Fantastic weather and only a few people on the trail.
In the afternoon, in addition to a couple of 1/2 mile warmup/cooldown walks with a client, I did some circuits of pullups, ring pushups, KB sumo squats and SB crunches.

~Feelin' Alive!~

Yard Work and Heavy Bag

Even with training and a lot of "office work", I still found time for a 30 minute heavy bag workout and some yard work. Wish I had found the time for a trail run, but it was just not meant to be.

~Feelin' Alive!~

Play Time With Hailey and Upper Table Rock With Clista

It was a full day of activity that started with about 2.5 hours of non-stop action with Hailey this morning and continued with about 3 hours of exploring Upper Table Rock with Clista. Lots of VRAs filled out the day nicely.

~Feelin' Alive!~

Lunges and A Lot More

Today's workout.....stationary lunges with 40, 45, 50, 55 and 60 lb DBs, calf raises, SB back extensions, SB oblique crunches, heavy bag and jump rope......that'll have to do for a busy Saturday.

~Feelin' Alive!~

A Good Back Workout

I had intentions of doing more, but all I managed to make time for today was a good back workout of weighted chinups, single arm high cable rows and hanging scapular depression/retraction.
Oh....and 3 sets of pushups I was challenged to do by a client during his workout.....I had him doing his max number of pushups and he challenged me to double whatever he could do.

~Feelin' Alive!~

TRs, Bench Press, Pushups and Crunches

I really got my blood flowing this morning with a double Table Rock run/hike.....both Lower and Upper. Later, I did a good workout of bench presses, ring pushups and SB crunches.

~Feelin' Alive!~

Heavy Bag

It seems like I just couldn't get motivated for much of a workout today, but I did spend 30 mins on the heavy bag. I guess I'm still a bit in recovery mode from a fairly active week or two.

~Feelin' Alive!~

Lower Table Rock

After taking yesterday off from pretty much all activity, I got today off to a good start with a Lower Table Rock hike. I finished the day off with a couple of short runs with clients.

~Feelin' Alive!~

White Rabbit/Uhtoff Trails and Yard Work

Today Clista and I spent a fantastic day running/hiking the White Rabbit/Uhtoff trails, doing some heavy yard work and hobnobbing with the art crowd.

~Feelin' Alive!~

Heavy Bag

The only exercise I made time for today was 30 mins on the heavy bag. A little light gardening and lots of business and home related chores,errands and activities filled out the day.

~Feelin' Alive!~

Leg Workout, Yard Work and a Brisk Walk

This afternoon I took advantage of a break in the weather and did a few projects around the yard. Afterward I did a workout of front squats, SLDLs and DB stationary lunges. In the evening, Clista and I went on a brisk 30 min walk.

~Feelin' Alive!~

5k and Upper Body DB Workout

A good 5k run around the hood got my day off to a good start and later I did a fun upper body dumbbell workout.

~Feelin' Alive!~

Heavy Bag and Yard Work

Today's exercise started with a 30 min heavy bag workout followed by a little yard work and a brisk 1+ mile walk with Clista.
Still need to get to that heavy lifting sometime soon.

~Feelin' Alive!~

LTR and UTR Plus Some Walking

It was a great morning to get out and run/power hike both Table Rocks. In the afternoon I went on a couple of 1/2 mile warmup/cooldown walks with a client. I should get to some heavy lifting some time soon.

~Feelin' Alive!~

TOPFIT 400

The only exercise I made time for today was a variation of the ~TOPFIT 400~ workout.....100 chinups, 100 ring pushups, 100 squats and 100 SB crunches. It might have been a fairly short workout, but it was enough!

~Feelin' Alive!~

Lower Table Rock

After an active playtime with Hailey this morning, Clista and I spent about 3 hours hiking and exploring Lower Table Rock. What a perfect day to be out on the trail! Of course, is there any such thing as a bad day to be out on the trail?

~Feelin' Alive!~

Heavy Bag and a Brisk Walk

After a great client session and taking care of business in the morning, I spent 30 mins on the heavy bag, did a few household chores and then went on a brisk 1+ mile walk with Clista.
It was a good light activity/active recovery day.

“He has honor if he holds himself to an ideal of conduct though it is inconvenient, unprofitable, or dangerous to do so.”

~Feelin' Alive!~

Heavy Bag and Lithia Park Run

The day got off to a good start this morning with a 30 min heavy bag workout. After training clients, I went on a fun run with Clista in Lithia Park.

~Feelin' Allive!~

The Punisher, Weight Lifting and Yard Work

My day got off to a great start by doing The Punisher again....it wasn't a record setting run/hike, but it kicked my butt. I followed this with a good workout of bench presses and weighted pullups and an hour of yard work. Lots of business and home chores and errands filled out the day nicely.

~Feelin' Alive!~

Gardening

It was a day off from working our, but I did spend an hour helping Clista with some heavy gardening so I did get some good exercise.

~Feelin' Alive!~

Heavy Bag and a Brisk Walk

I kept things fairly light today with 30 mins on the heavy bag and a 1/2 mile brisk walk with clients. And in the spirit of the true Renaissance man that I am, I also spent a couple of hours studying sports injuries, a couple of hours modelling, a little time on bonsai care and broke it all up with a few lively sessions on the ukulele.

~Feelin' Alive!~

Circuits

The workout that I had one of my clients do today really seemed to kick his butt. So, when I got home I felt compelled to try it myself...of course, with adjustments and modifications made according to my abilities and/or available equipment. I gotta hand it to RM for surviving the ordeal because it kinda kicked my butt too! It started with DB thrusters (squat/shoulder press combo) 5 x 15, followed by supersets of lat pulldowns 5 x 15 and pushups 5 x 20 (I did chinups and ring pushups), followed by circuits of crunches 5 x 20, SB leg curls 5 x 15, calf raises 5 x 15 and 3 laps of stairs--13 steps each lap (I did 1 min jump rope since I don't have stairs).

~Feelin' Alive!~

Upper Table Rock

It may have been cold, wet and windy, but an Upper Table Rock hike with Clista was still totally awesome today!

~Feelin' Alive!~

Heavy Bag, Light Day

I had a lot of chores, business and family related activities today, so I made it a fairly light day for exercise.......30 mins on the heavy bag is all I made time for.

~Feelin' Alive!~

Pullups, Lithia Park, Walking and Gardening

This morning's workout was a pullup workout along the lines of yesterday's bench press workout....lots of sets....heavy, light, high rep, low rep.
In the afternoon, Clista and I ran the Lithia Park trails, then we went on a good walk to check out the art scene in Talent. We ended the day with an hour of heavy gardening.

~Feelin' Alive!~

LTR, Bench Press and Walking

My day got off to a great start with a Lower Table Rock run/power hike and I finished the day with some brisk walks with a client and Clista. The following describes what I did between those activities:

THE BENCH PRESS

High reps, low reps
Fast reps, slow reps
Weights that were heavy
Weights that were light
Some sets were easy
Some were a fight
The bar above me
Loaded with weight
My contracting muscles
In control of my fate
With nothing to lose
And so much to gain
Supine on the bench
The sweat it did rain
The triceps they shook
The pecs they did twitch
That workout was truly
A SON OF A BITCH

~Feelin' Alive!~

UTR and Heavy Bag

An Upper Table Rock hike/run and 30 mins on the heavy bag got my day off to a good start. The rest of the day was spent taking care of business, warmup/cooldown walks with clients and studying for CEUs.

~Feelin' Alive!~

5k Run and Circuits

I got the week off to a great start with a 5k run around the hood this morning. Later, in an attempt to put off studying for CEUs I did 5 circuits of chinups x 10, ring pushups x 20 and plyometric alternating lunges x 30.

~Feelin' Alive!~

KBs, MBs and Lower Table Rock

I took a break from all the studying for CEUs today and did a fun kettlebell and medicine ball workout in the afternoon followed by a Lower Table Rock run in the evening with Clista. We got a sunny break in the rain, a double rainbow and had the Rock all to ourselves!

~Feelin' Alive!~

Rest Day?

Although I didn't plan on doing any exercise today, I ended up going on a 45 minute walk....well, ok....it was with Hailey and it was only a little over a mile....there was a lot of stopping and exploring along the way with a little running thrown in. Plus, we spent a little over an hour running around the house and yard.....that is one active little girl!

~Feelin' Alive!~

Heavy Bag x 2

I started and ended the day with 30 minute heavy bag workouts. Lots of chores, errands and business related activities filled the space between them.

~Feelin' Alive!~

Lower Table Rock, Yard Work and a Back Workout

It was a slow business day so I took advantage of the extra time and hiked Lower Table Rock, mowed and edged the yard and did a good back workout of weighted chinups, 1 arm low cable rows, bodyweight pullups and hanging scapular depression/retraction.

~Feelin' Alive!~

Pushing Through a Good Workout

Today I gave my legs a bit of a break and did a good pushing/chest workout of BB bench presses, DB flye/press supersets and ring pushups. Later, Clista and I went on a brisk 1+ mile walk.

~Feelin' Alive!~

Upper Table Rock, Walking and Running

The Table Rock Sirens were calling me this morning so I tackled Upper Table Rock with a nice run.
In the afternoon, I did several brisk warmup/cooldown walks with clients and we even threw in a little bit of running.
Now, it's definitely time to give my legs a rest.....running Saturday, hiking/running Sunday, brutal leg workout Monday, running today......the pain is setting in!

~Feelin' Alive!~

Leg Workout

I'll probably be feeling this tomorrow (with any luck...LOL).
Today's workout was all about the legs.....front squats, SLDLs, stationary lunges w/50# DBs and calf raises.
Haven't done a workout like that in a while.

~Feelin' Alive!~

The Past Week

This week my body said it needed a break, so I backed off considerably on the volume and intensity of activity. Even so, I still did several hours of yard work, lots of brisk walking, a little running, a couple of heavy bag workouts and a great Table Rock run/hike.

~Feelin' Alive!~

White Rabbit and Uhtoff Trails

This morning Clista, Alek (her son) and I went on a great hike up the White Rabbit and Uhtoff trails above Ashland. It was raining and hailing but the views were still great.....and the BBQ afterward was awesome!

~Feelin' Alive!~

Stepping Stones

It was going to be a rest day and although I didn't do any "exercise" I did spend a couple of hours in the rain and mud setting in some stepping stones.

~Feelin' Alive!~

5k Run and Upper Body Resistance

Even after yesterday's 5k running and sprinting, I still felt like going on a 5k run around the hood this morning......it was a bit chilly out, but perfect for a run. Later I did a good workout of bench press, weighted pullups, MB plyo presses and MB plyo pullovers.

~Feelin' Alive!~

Savannah Loop 5k Sprint, Run, Walk

This evening Clista and I did a 5k training run on the Lower Table Rock Savannah Loop....intervals of sprinting, running and walking. The sprinting was on the uphill portion and even though it wasn't very steep it kicked our butts!

~Feelin' Alive!~

Heavy Bag

Because it was a busy day and having done so much yesterday, the only exercise I made time for today was 30 mins on the heavy bag.....it was enough though.

~Feelin' Alive!~

Lower Table Rock PR, Heavy Bag, Walks and Gardening

It's been a non-stop day of activity! Client sessions which included three 1/2 mile warmup/cooldown walks and one 1+ mile cooldown walk were only part of the day. In the morning I set a new record running up Lower Table Rock (19:29) plus I ran across the plateau and back down the hill, then I did a good 30 min heavy bag workout. In the evening I helped Clista do some heavy gardening.
It might be time for a break soon.

~Feelin' Alive!~

Tabatas

It was a really busy day with not a lot of time to workout, so Tabatas seemed to fit the bill just perfectly.....pullups, pushups, crunches and squats.

~Feelin' Alive!~

Upper Table Rock

After a couple of very active hours of playing with Hailey this morning, Clista and I spent about 2.5 hrs exploring Upper Table Rock. Spring is here and the wildflowers are blooming!

~Feelin' Alive!~

Circuits and Chores

Although it's been a busy day of business and household chores and errands, I made time for a sweet little workout…..circuits of 25, 20, 15, 10, 5, 10, 15, 20, 25 reps of pullups, ring pushups, squats, SB leg curls and SB crunches.

~Feelin’ Alive!~

Heavy Bag and Heavy Lifting

My day got off to a great start with a 30 min heavy bag workout. Later in the afternoon I did a good bench press and weighted pullup workout.

~Feelin' Alive!~

Upper and Lower Table Rocks Plus Some Oly Lifting

It turned out to be a great day to run both Table Rocks today.....I haven't done a double in a long time. In the afternoon I squeezed in a quick oly lifting workout before heading back out for business.

~Feelin' Alive!~

Heavy Bag and 110 Pushups

I started my day with a 30 min heavy bag workout and in the afternoon set a new pushup record with 110 non-stop pushups. After that I did a couple of brisk 1/2 mile warmup/cooldown walks with clients.

~Feelin' Alive!~

5k Run and Yard Work

I had just enough time before leaving this morning to go on a great 5k run......the weather was just perfect for it too.
In the evening I made time to get some yard work done.

~Feelin' Alive!~

Jacksonville Hike

After going on a 1+ mile walk with the kids and playing with Hailey for a couple of hours, I went on a relaxing 2 hr hike with Clista on the Jacksonville Trails......the spring flowers are starting to cover the hills.

~Feelin' Alive!~

Plyometrics

Today's workout was all about plyometrics....45 mins of upper and lower body plyos.
Plus, in the evening Clista and I went on a brisk 1+ mile walk.

~Feelin' Alive!~

Heavy Bag and Lithia Park

I started my day with a good 30 min heavy bag workout and in the afternoon Clista and I spent an hour running the trails and stairs in Lithia Park.

~Feelin' Alive!~

LTR and Heavy Lifting

I had a great run/hike on Lower Table Rock this morning...... sun, fog, rain, snow, wind.....I got it all today. Plus, my hiking companion was a lot less dangerous than the cougars I hiked with 2 weeks ago on the Punisher....I followed a turkey up the trail for a few hundred yards and he set a nice, fast pace!
In the afternoon I did a heavy full body workout of BB bench presses, DB rows and DB stationary lunges.

~Feelin' Alive!~

Life Drawing Modeling

I didn't do a workout today, but 3 hours of isometric contractions while posing for a life drawing class might just leave a mark.

~Feelin' Alive!~

A Light Day of Circuits and Walking

I kept things a little on the light side again today with 30 mins of pullups, pushups, lunges, jump rope and heavy bag followed a little later with a 1/2 mile and a 1+ mile walk with clients.

~Feelin' Alive!~

Heavy Bag

It seemed like a good day to take it easy so all I made time for today was 30 mins on the heavy bag and a few chores around the house.

~Feelin' Alive!~

Walk, Play, Hike

I got my day off to a great start with a couple of 1/2 mile warmup/cooldown walks with the kids followed by a couple of hours of high energy play with Hailey. Afterward, Clista and I hiked Lower Table Rock.

~Feelin' Alive!~

Yard Work

Yard work, and a lot of it, was the exercise of the day! Clista and I spent the whole afternoon pruning trees and bushes in her back yard. I might just be feeling this tomorrow.

~Feelin' Alive!~

Yard Work/Gardening = Rest Day?

Although I didn't do any formal exercise today, I did get a lot of yard work and gardening done......is that really a rest day?

~Feelin' Alive!~

UTR Run, Yard Work and 5k Savannah Loop Run

Wow.....what an awesome day of activity! I got my day off to a good start by running Upper Table Rock, followed that with an hour of yard work and then finished the day with a fantastic 5k run with Clista on the Lower Table Rock Savannah Loop.
I even found time to take care of business and errands.
And to top it all off, the debut of my new barbecue was a success!

~Feelin' Alive!~

Circuits, Walkin' and Yard Work

Hot Damn! Another heart pounding start to a day! This morning I did circuits of chinups, ring pushups, box jumps (18”), SB crunches and SB leg curls. Repetitions on the 9 circuits were 25, 20, 15, 10, 5, 10, 15, 20, 25.
Add to that a couple of 1/2 mile warmup/cooldown walks with a client and an hour or more of pulling weeds around the yard and you've got a good day of exercise and activity.

~Feelin’ Alive!~

5k Run and 1/2 Mile Walks

Oh Yeah.....nothin' gets your blood pumpin' in the mornin' like a 5k run in the cold rain!
Later, in the afternoon, I went on a couple of 1/2 mile warmup/cooldown walks with clients.

~Feelin' Alive!~

Heavy Bag

Since I hadn't taken a break in several days and it was a busy day of business and home chores and errands, the only exercise I made time for was 30 mins on the heavy bag.

~Feelin' Alive!~

Upper Table Rock and Play Time With Hailey

The day got off to an awesome start with a couple of hours of play time with Hailey. Afterward, Clista and I did a brisk hike up Lower Table Rock where we spent 1/2 hour lying around in the grass watching the clouds and soaking up a little sun when it peeked through......VERY relaxing and rejuvenating.

~Feelin' Alive!~

Push, Pull, Walk

Another typical Saturday full of business and household chores and errands, but I did make time for a great workout of bench presses, weighted pullups, ring pushups and chinups. In the evening Clista and I went on a brisk 2+ mile walk.

~Feelin' Alive!~

Lithia Park Run

Clista and I had a fantastic run in Lithia Park this afternoon/evening. She was feeling a lot of energy and I found myself having to dig deep a couple of times to keep up.

~Feelin' Alive!~

The Punisher and Cougars

Pure AWESOME!!
I ran/hiked the Punisher this morning in a blizzard. And to make it even better, for the last 1/3 of the way up I was following what looked to me to be cougar tracks…....a large and a medium sized one......and they were FRESH (like within a minute or two).
Then I added a couple of hours of helping Clista move her office furniture, books and files in the afternoon.

~Feelin' Alive!~

Rest Day

I took a needed rest day today. Just so I wasn't totally sedentary though, I did go on a 1+ mile brisk walk with Clista in the evening.

~Feelin' Alive!~

Upper Table Rock and Heavy Bag

This morning I ran Upper Table Rock.....a little off record pace, but still got that awesome throat/lung tickle from pushing my limits. A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Tabatas and Heavy Bag

With all the emails, faxes, phone calls, files, paperwork, banking and training sessions, the day kind of took on a life of its own.....but I still made time for workouts.
Tabata pullups, Tabata pushups, Tabata box jumps and Tabata oblique crunches followed a bit later by 30 mins on the heavy bag fit my schedule perfectly.

~Feelin' Alive!~

Lower Table Rock and an Evening With Hailey

The day got off to a good start with a couple of 1/2 mile warmup/cooldown walks with the kids. After this, Clista and I ran/hiked Lower Table Rock and were even able to soak up a little sun while on top. In the evening, I spent a couple of hours with Hailey and it was non-stop activity!

~Feelin' Alive!~

Heavy Bag and a Brisk Walk

It was a pretty busy Saturday, but in addition to a bunch of chores around the house, I made time for 30 mins on the heavy bag and a brisk 1+ mile walk with Clista.

~Feelin' Alive!~

Bodyweight Circuits

I've been listening to my body tell me it needed a bit of a break this week so I took Monday and Thursday off from exercise. But, today in addition to a couple of 1/2 mile warmup/cooldown walks with a client, I did some great circuits of pullups, ring pushups, lunges and jumprope.

~Feelin' Alive!~

Pull and Punch

Today was all about pullin' and punchin'. First, I did a workout of bodyweight and weighted pullups and chinups followed by band rows. A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Lower Table Rock and Heavy Lifting

Today I braved the wind, rain, mud and debris strewn trail on Lower Table Rock.......it was a great hike! Later, I spent about 30 mins doing bench presses, DB flye/press supersets and ring pushups.

~Feelin' Alive!~

Jacksonville Trails

Feeling like I still needed a bit of recovery, I kept things a little light today too. Clista and I spent about 90 mins hiking and running the Jacksonville trails at a mostly moderate pace.
An afternoon/evening of household chores will round out the day nicely.

~Feelin' Alive!~

Heavy Bag

I kept things light today and only spent 30 mins on the heavy bag. The week seemed to have kicked my butt more than I thought it had and my body said that was enough.

~Feelin' Alive!~

5k and Oly Lifts

I started my day with a fun 5k run around the hood and in the afternoon did a quick workout of snatches, power snatches and cleans......simple and effective.

~Feelin' Alive!~

Walking

Today was all about walking. I started the day by walking the Beast twice with a client, followed that with a couple of 1/2 mile warmup/cooldown walks with another client and finished the day with a 2+ mile walk with Clista.
A great active recovery day!

~Feelin' Alive!~

Kettlebells and Medicine Balls

Today's workout was all about kettlebells and medicine balls......almost an hour of KB swings, KB snatches, KB clean & presses, MB plyo presses and MB plyo pullovers. Plus I cleaned up the gym a bit.
And for a little additional fun, I've been rocking the uke every chance I get!

~Feelin' Alive!~

The Punisher and a One Mile Run

After a 5 month hiatus, I tackled the Punisher again today. As expected, it kicked my ass....I had forgotten how much fun it is!
In the evening I did a 1/2 mile warmup walk and a 1 mile run with a client.

~Feelin' Alive!~

Heavy Bag, Chinups, Pushups, and Lunges

Today I made time for two short workouts......first, 30 mins on the heavy bag and I followed that just a little later with 30 mins of chinups, ring pushups and stationary lunges.

~Feelin' Alive!~

Savannah Loop

Today after a couple of 1/2 mile warmup/cooldown walks with Rob, I went on a fantastic run with Clista on the Lower Table Rock Savannah Loop Trail.....we did a good 5k plus some warmup and cooldown walking/hiking.

~Feelin' Alive!~

5k, Heavy Bag and Upper Body Workout

Once again, I got my day off to a good start with an early morning frosty 5k run. Later I made time for 30 mins on the heavy bag and 30 mins of bench presses and weighted pullups.

~Feelin' Alive!~

Lower Table Rock Records and The Beast

After walking the Beast twice as warmup/cooldown walks with a client, I had a fantastic run up, across and down Lower Table Rock......set new personal record times going both up and down! That will have to do for today.

~Feelin' Alive!~

The Beast, Heavy Bag and a Little More

The day got off to a good start by walking the Beast twice with a client and we even took a short, very steep cross-country route between a couple of the switchbacks. Afterward I spent 30 mins on the heavy bag and followed that with a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

5k, Tabatas and 1/2 Mile Runs

My day got off to a great start with a 5k road run and in the evening I did an intense workout of Tabata chinups, pushups, crunches and squats with a 1/2 mile run after each Tabata exercise.

~Feelin' Alive!~

Jacksonville Trails

Today Clista and I ran/hiked the Jacksonville trails. They alternated between ice and mud, both being extremely slick, but it was still an awesome run/hike.

~Feelin' Alive!~

The Beast, Some Lunges and a Good Upper Body Workout

It was a mixed bag of moderate intensity exercise today......I walked the Beast twice and did about 50 yards of walking lunges with a client, then spent about 45 mins doing bench presses, weighted pullups, ring pushups and chinups.

~Feelin' Alive!~

Lower Table Rock, Taxes and Chores

I hiked Lower Table Rock this morning.......it was snowing fairly hard on top with a cold stiff breeze. Only a little accumulation though. I was really hoping for more of a storm and several inches of snow, but it was still pretty awesome.
Afterward, I did a bunch of home and business chores in addition to getting my taxes ready.

~Feelin' Alive!~

Heavy Bag and X-Trainer

Due to time constraints and a bit of fatigue, I kept things a little on the light side today and only spent 1/2 hr on the heavy bag and 1/2 hr on the x-trainer.

~Feelin' Alive!~

KBs, MBs, Rings, Jump Rope, Pullup Bar and Yard Work

Today I employed my kettlebells, medicine balls, rings, jump rope and pullup bar for an hour long fantastic workout.....KB 1 arm swings, KB snatches, KB clean & presses, MB plyo presses, MB plyo pullovers, ring pushups, pullups and intervals of jump rope. Later I spent almost an hour doing yard work and followed that with a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

5k Run, Walks and Yard Work

My day started with a great 5k road run and ended with 1.5 hrs of yard work thats been put off since fall (still a ton to do too). In between I did a couple of short warmup/cooldown walks with clients and played the part of a punching bag for the same clients......well, actually I had them punching the focus mitts, but it was close to 1/2 hour of holding my hands up non-stop and absorbing some pretty good punches.

~Feelin' Alive!~

Walkin', Runnin', Hikin' and Playin' With My Girls

Today started out with a couple of 1/2 mile warmup/cooldown walks with Rob and Wendy. After this, I spent a couple of hours playin' with my 2 favorite girls (Clista and Hailey). After having Hailey wear us out, Clista and I ran/hiked Lower Table Rock, including the Savannah Loop.

~Feelin' Alive!~

Cleans, Power Cleans, Heavy Bag and Jump Rope

On today's menu: 30 mins of cleans and power cleans followed by 30 mins of jump rope and heavy bag.
A great full body, multi-energy system workout!

~Feelin' Alive!~

Pullups, Chinups and Walking

It was a fairly light day, but I did spend about 1/2 hr doing weighted pullups and chinups in the morning followed by a couple of 3/4 mile warmup/cooldown walks in the afternoon with clients.

~Feelin' Alive!~

The Beast, Bench Press and Heavy Bag

I got the morning started by walking the Beast a couple of times and followed that with about 1/2 hr of bench press and 1/2 hr of heavy bag.

~Feelin' Alive!~