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!~