Power Snatches and Power Cleans

I kept things a little on the lighter side today and after a couple of brisk 1/2 mile walks with a client in the early morning frost, I did a quick workout of power snatches and power cleans with a few overhead squats thrown in for fun at the end.
Not a bad way to end a year filled with some great workouts.

And in addition to all of the various workouts in my gym, I also got out for 234 trail runs/hikes in 2012 for a total of about 1000 miles.

~Feelin' Alive!~

The Punisher

Since today was probably going to be my last trail run/hike of 2012, I decided to make it a good one and I headed to The Punisher.....and it was AWESOME!!!
There was snow on the sides of the trail for the first half of the way up and then it covered the trail with up to almost a foot the rest of the way. Going down the other side and down the road was a real test of my agility, balance, joint stability and core strength due to some extremely slick and unpredictable conditions.....in other words, it couldn't have been any better!

This isn't even close to the steepest part of the Punisher. And the snow got a lot deeper than this too.

Across the valley from the top of The Punisher

~Feelin' Alive!~

Heavy Bag

It was a fairly busy business day, but that was a good thing since I desperately needed a rest after yesterday's over-the-top activity.  But, I still had a need for a little movement, so I made time for a 30 minute heavy bag workout.

Weight-loss tips: 25 ways to lose weight, keep it off
"More than half of Americans say they want to lose weight........Almost all say they are trying to improve at least one aspect of their eating habits, and nearly nine in 10 are trying to eat more fruits and veggies....."  read more

(see yesterday's post)

~Feelin' Alive!~

Lower Table Rock Run and the YEAR END TRIBUTE TO 2012

Dammit! The snow ruined my plans AGAIN!
I had planned on taking a break from the trails today, but nooooooooo.....it just had to snow, and how could I possibly resist going out to Lower Table Rock for a fun run in the snow!

And then after my unexpected Table Rock run, I still had to do what I had planned to do, so I headed out to my gym and did my patented TOPFIT ~Year End Tribute to 2012~ 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:

KB swings x 200
Suspension pullups x 300
Pushups x 300
Squats x 300
SB crunches x 300
SB back extensions x 200
SB leg curls x 200
SB tucks x 200
Squat Thrusts x 12

TOTAL REPS = 2012

~Feelin' Alive!~

Upper Table Rock Run and Heavy Bag

After my morning sessions, I headed out to Upper Table Rock for a fun run....slippin' and slidin' in the muck and mud.  In the afternoon, I spent 30 minutes of quality time with my heavy bag, and I finished the day off with a 90+ min brisk walk with a friend.

Why So Many New Year's Weight Loss Resolutions Fail
Each year many Americans follow a predictable and unfortunate pattern. Between Thanksgiving and Christmas, they gorge themselves on delicious but unhealthy holiday food. Then, come January 1, they swear off their poor eating habits in the name of better health, only to fall back into them within a few weeks or months.  read more

~Feelin' Alive!~

Rest Day

Time for a rest day, so other than a couple of brisk 1/2 mile walks with a client to start my day and a couple of active hours with grandkids, I took a break from exercise today.

7 Surprising Signs of an Unhealthy Heart
We've all read the signs of a heart attack listed on posters in the hospital waiting room. But what if there were other, earlier signs that could alert you ahead of time that your heart was in trouble?  read more

~Feelin' Alive!~

Uhtoff Run/Hike and the ~TOPFIT 12/25 Workout~

Oh, yeah.....what a way to spend the day!
This morning I spent about 90 minutes with a friend hiking and running the Uhtoff and White Rabbit trails above Ashland with gusting winds and snow covered trails, followed by the best tuna sandwich I've had in recent memory. Then I did my patented ~TOPFIT 12/25 Workout~.......12 supersets x 25 reps each of suspension pullups and suspension pushups.

5 Tips For Better Health
Many of you might already be doing some or all of these things (or more), and this is certainly not a comprehensive list, but if you follow these guidelines you'll have a good start on a healthier, more functional and fit lifetime.  read more

~Feelin' Alive!~

Lower Table Rock Hike

Fog, sun, fog, sun, fog, sun.......it made for an interesting Lower Table Rock hike today.

4 tips to avoid holiday weight gain
Gaining weight is easy right now, but it isn’t inevitable if you know how to pick and choose your way among all the goodies without going overboard.  read more

~Feelin' Alive!~

Upper Table Rock Run and Heavy Bag

Even though it was cold, raining and the wind was blowing this morning, the sweet song of the Table Rock Sirens was too strong to resist.  So, I headed out to Upper Table Rock for a quick run, slip and slide.

In the afternoon, I spent 30 mins on the heavy bag to finish off a great week of activity.

Health and Fitness: Fun four-minute workout more effective than cardio

Sounds almost too good to be true, but according to fitness researchers it's not. A recent study published in the Journal of Applied Physiology, Nutrition, and Metabolism tested traditional treadmill cardio against a fast-paced bodyweight workout.   read more

(Hmmm....sound familiar?  It's called Tabatas, and why stop at just one exercise?  I typically do (and have my clients do) 4 exercises.  And it's still a lot less time than your typical cardio workout.)

give it a second.........

~Feelin' Alive!~

Tabatas

I had a lot I wanted to get done today, but I still made time for a quick Tabata workout....BB thrusters, pullups, pushups and SB oblique crunches.

~Feelin' Alive!~

Lower Table Rock Run and the End of the World Workout

This morning I took advantage of some extra time due to a cancellation and did an awesome Lower Table Rock run, and if this is the end of the world, Bring It On!  I had wind, rain and snow pelting me in the face, I got to trudge, slip 'n' slide through snow, ice, slush and mud, and splash though shin deep puddles of water!
It just doesn't get much better than this!
Later in the afternoon I thumbed my nose at the Mayan Apocalypse with a quick end of the world workout.....4 circuits of pullups, pushups, split squats, SB single leg curls, SB crunches and single leg calf raises......the reps on the circuits were 12, 21, 20, 12 (reps were per leg on the split squats, leg curls and calf raises).

~Feelin' Alive!~

Rest Day

Other than a couple of brisk 1/2 mile walks with a client this morning, I took the day off from exercise....a rest day was definitely needed.

New study says exercise good for kids with ADHD
The findings suggest that exercise could provide an alternative to drug treatment.  read more

~Feelin' Alive!~

Upper Table Rock Run (TR #200)

After taking care of business earlier in the day, I got out for a great Upper Table Rock run this afternoon.......this was my 200th Table Rock run and/or hike of 2012.  I seem to be very susceptible to the sweet song of the Table Rock Sirens.

Tiny Tastes: A Surefire Way to Gain Weight During the Holidays
Sneaky holiday calories are everywhere this time of year. With travel, parties, big buffets, holiday baking, and extra snack foods at the office, a challenging environment is around every corner.  read more

~Feelin' Alive!~

Plyometrics and Lower Table Rock Run

I had an early morning cancellation so I too advantage of the time for a workout of my own.....after heating my gym up to a toasty 40 degrees, I did a variety of depth jumps and box jumps with the 18" and 24" plyo boxes, jump squats and a couple of upper body medicine ball plyo exercises.
In the afternoon, I headed out to Lower Table Rock for a fun run in the mud and snow.  Most of the snow had melted off the trail by early afternoon, but there was still plenty on top.

~Feelin' Alive!~

Suspension Trainer Workout and Heavy Bag

I took a break from the trails today and spent some quality time in my gym......it was a bit cold, but as long as I kept moving, it was just warm enough.
I started with a workout using my suspension trainer (ST) for single leg lunges (rear foot in the suspension trainer), supersets of ST pullups and pushups, and supersets of ST tricep extensions and bicep curls.
Later I went back out for a good 30 min heavy bag workout.

U.S. Lifestyles Thwarting Heart Health Progress
The report from the American Heart Association emphasizes that two big factors stand in the way of improving U.S. heart health: poor eating habits and a lack of physical activity.  read more

~Feelin' Alive!~

Lower Table Rock

I finished my week of activity with a fun hike and run on Lower Table Rock with a friend....there was even a few traces of snow left on the top.

How Well Do You Rise From Sitting on the Floor?
The ability to sit and then rise from the floor is a strong predictor of the risk of death in middle-aged and elderly people, according to a new study.  read more

~Feelin' Alive!~

Upper Table Rock Snowy Hike and a Lat/delt/bi Workout

I wasn't going to do it, I really wasn't going to do it.....I was going to take a break from the trails today, but dammit, it was SNOWING......and who in their right mind would pass up the chance to go up a Table Rock and traipse through the virgin snow!!!  There wasn't a lot of snow, but enough to make it an awesome hike!
Later I headed out to my near-freezing gym and did a workout of DB rows, pullups, DB rear delt flyes, and supersets of DB shoulder presses and DB curls.

Partial Sleep Deprivation Hinders Weight Control
Are you keeping an eye on your weight this holiday season, hoping to avoid adding the extra pounds that often result from the excesses and indulgences of the season? Here’s a weight-control strategy you may not have considered, but absolutely should: get a good night’s sleep.  read more

~Feelin' Alieve!~

Upper Table Rock Run

I took advantage of the great foggy and rainy weather this afternoon and headed out to Upper Table Rock for a fun run.....there was even traces of snow near the top of the trail.
I was going to get some more heavy lifting done too, but business chores and sessions kind of took over the rest of the day.

The top 10 foods nutrition experts won’t feed their kids
....sometimes you just want to cut through all of the mumbo-jumbo and know what NOT to feed your family.   read more

The ghost trees emerging from the mist

~Feelin' Alive!~

Pec/Tri Workout and Heavy Bag

I took a break from the trails today and did an upper body workout of BB bench presses, supersets of DB flyes and presses, ring dips, overhead cable tricep extensions and pushups.  Later, I headed back into my gym for a 30 min heavy bag workout.

~Feelin' Alive!~

Lower Table Rock Run

Even though I'm overdue for some heavy lifting, I just had to get out in the sun for a Lower Table Rock run this afternoon.  Don't let the sun fool you though....it was still COLD!
I'll try to make time tomorrow for some heavy lifting of some sort.

~Feelin' Alive!~

Upper Table Rock Run

Wind and pouring rain made for an awesome Upper Table Rock Run this afternoon!

~Feelin' Alive!~

Lower Table Rock Run

After taking a break from the trails for a couple of days to concentrate more on heavy lifting, I headed out to Lower Table Rock this afternoon for a great run in the unexpected sun.

~Feelin' Alive!~

Leg Workout

After several hours of being run ragged by the grandkids, I took it easy with an afternoon leg workout....nothing too extreme, but I'm sure I'll be feeling it tomorrow.

Finding your fitness: Make goals instead of resolutions for 2013
A New Year’s resolution is a commitment that an individual makes New Year’s Day. Making that commitment does not mean they set objectives or a time frame.  read more

~Feelin' Alive!~

Upper Body Workout

I pretty much took a break from exercise today, but I did still make time for a quick upper body workout or BB bench presses, weighted pullups, chinups and pushups.

10 Facets of Total Fitness
Have you neglected certain facets of your fitness? Are you just plain unaware that there are more to ways to define your fitness than maxing out on a treadmill?  read more

~Feelin' Alive!~

Upper Table Rock Run and a KB/MB Workout

I feel like I escaped from a Hitchcock movie.
I had a great run on Upper Table Rock this afternoon, and as I approached the plateau on my way up, all I could hear was birds......thousands and thousands of birds. There was a light fog and everywhere you looked there were birds.....it all made for an awesome, surrealistic experience.
If it wasn't Hitchcock, maybe I had just entered another dimension. A dimension not only of sight and sound, but of mind. A journey into a wondrous land of imagination known as the Twilight Zone!
A little later I spent some quality time with my kettlebells and medicine balls doing circuits of one arm KB swings, snatches and clean & presses followed by supersets of MB plyo presses and pullovers.

Watch your weight and enjoy a holiday buffet
You are at your company’s holiday party checking out a glorious buffet that’s laden with delicious food. Naturally you are tempted to dig in, but your rational self warns of the consequences that will surely wind up on your hips. Or will they?  read more

~Feelin' Alive!~

Lower Table Rock

It wasn't exactly warm, but it was sunny this afternoon, so I headed out to Lower Table Rock for a good hike and run......and from the sound of all of the frogs, I wasn't the only one out enjoying a little sun.

Don’t let fitness take a vacation this holiday season
Sticking to a healthy eating plan and regular exercise routine can be a battle any day of the year. During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut.  read more

~Feelin' Alive!~

Heavy Bag

I had a lot of business to take care of today so it was a good day to go light on exercise.  But, I still made time for a 30 minute moderate intensity heavy bag workout.

Healthy Greek Yogurt Recipes Kids Will Love

~Feelin' Alive!~

Upper Table Rock Hike

I was going to take a break from exercise today, but the wind, rain and mud on Upper Table Rock were calling my name.  I did compromise though and avoided any running....just a nice moderately paced hike.

Top healthy living habits
Want to maintain a healthy lifestyle? A healthy lifestyle is achieved by feeling great, being energized, active and loving yourself. All these can be achieved by simple and basic steps.  read more

~Feelin' Alive!~

Lower Table Rock Run

After taking care of business earlier in the day, I headed out to Lower Table Rock for fun run.  The plateau has drained to a more normal wintertime water level, but luckily I still found plenty of puddles to run through :)
In the evening I went on a brisk hour long walk with a friend.

Fruits, Vegetables Linked With Lower Risk Of Heart Attack, Stroke
Eating a diet heavy in vegetables, fruits, grains and fish could protect people with heart disease from experiencing a dangerous -- and often fatal -- result of the condition, a new study suggests.  read more

~Feelin' Alive!~

Upper Table Rock and the ~TOPFIT 400~

I got my morning off to a great start with an awesome Upper Table Rock run just after sunrise......communing with the frogs, watching the rushing creeks cascading over the edge and enjoying the rejuvenating affects of the peaceful plateau.......biophilia baby!!
Plus, later in the morning I did my patented ~TOPFIT 400~ workout......100 reps each of chinups, ring pushups SB crunches and squats.

Experts: If you want to lose weight, get enough sleep
Experts have new weight-loss advice that's sure to be welcome news: Sleep can be just as important to a successful diet as healthful eating and exercise.  read more

~Feelin' Alive!~

Lower Table Rock Run

Between sessions today I got out for a great run on Lower Table Rock in a light rain.  The sun did come out briefly near the end of my run though.  I took the Lower Table Rock Creek route up and down (ok, it was actually the trail, but there was a steady flow of water coming down most of it) and splashed right through the standing water covering the trail on the plateau. It really made for a fun time!

The sun finally came out near the end of my run.

One of the many creeks draining the plateau and crossing the trail.

Another one of the many creeks crossing the trail.

~Feelin' Alive!~

Heavy Bag

Although it was tempting to go on a fun Table Rock run or hike in the pouring rain, the only exercise I made time for was a 30 minute heavy bag workout.  Maybe if the rain sticks around I can have some fun on a TR tomorrow :)

8 healthy ways to boost energy
As our energy levels decrease because of our over-stressed lifestyles, many people look for a quick fix to combat fatigue. Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.  read more

~Feelin' Alive!~

Olympic Lifts and Upper Table Rock

I got my day off to a great 6am start with a couple of brisk 1/2 mile walks with a client and after finishing my morning sessions I did a quick workout of snatches, power snatches, cleans and power cleans.  Afterward I spent some time on yard work, and still having a need for more time outside, I headed to Upper Table Rock for a sunset hike.

For seniors -- even seniors with memory problems -- exercise helps
Perhaps you've noticed you're less likely to forget where you parked your car after a brisk tennis match than after a trip to the library. There's a reason for that, says a new study: in healthy seniors and those with emerging memory problems, even a single brief bout of vigorous exercise and the release of norepinephrine that comes with it can enhance memory of what came just before it.  read more

~Feelin' Alive!~

Upper Table Rock Run

After my morning sessions I made time for an Upper Table Rock run and was rewarded for my efforts with a great view of the fog covered valley.

Diet and Diabetes

Making healthy food choices can lower your risk of developing diabetes or its complications. Learn about the diet and diabetes connection.  read more

~Feelin' Alive!~

Lower Table Rock

I wasn't up to my usual energy level today but I still needed to get outside for some activity.  So I headed to Lower Table Rock for a moderately paced hike....and since it was a warm sunny day on the plateau, it was the perfect day to go a little slower and take in the views.

Portion Distortion  by Matthew Kadey, MS, RD
Research: Recent studies show why we overeat—and offer practical clues on controlling the size of our meals, snacks and drinks.  read more 

~Feelin' Alive!~

Chest and Back Workout

It was mostly a rest day today, but I did get the day started with a workout of BB bench presses and weighted pullups followed by supersets of chinups and ring pushups.

12 Tips to Drink 8 Cups a Day
If you feel like you're barely treading water when it comes to drinking your water, don’t despair. There are lots of little secrets—time-honored tricks that those elusive "water drinkers" use—that even you can try to transform yourself into an H2O-guzzling machine.  read more

~Feelin' Alive!~

Leg Workout and Heavy Bag

Even after the beating I gave my legs over the past couple of days, I felt like doing a quick leg workout today.  I started with SB squats using 40, 50 and 60 lb dumbbells, followed that with supersets of single leg SB leg curls and calf raises, and ended with plyometric alternating lunges.
Later I went back into my gym for a 30 minute heavy bag workout.

TOPFIT Personal Training & Fitness Education
Are you always suffering from aches and pains, feeling run down, sick and injured, or spending too much time at the doctor's office or hospital?
Look in your kitchen cupboards, pantry and refrigerator.....the reasons are probably right there in plain sight.
Then look at your activity level during the past week, month or year......the other reasons are probably right there hiding behind excuses.
If you want to head into the new year feeling better, contact me now and take the first step to a healthier lifestyle!
www.topfitonline.com

~Feelin' Alive!~

Lower Table Rock Run

I headed out to Lower Table Rock this morning for a great run.  My legs were a little fatigued after yesterday's antics so no records were set, but it was still an awesome workout in the thick fog.
I finished the day with a couple of brisk 1/2 mile walks with clients.

‘Ideal Weight’ Ballooning With American Waistlines
As Americans pack on the pounds, so does their idea of the perfect weight, a new Gallup poll found.
The average adult weighs 176 pounds, according to the poll, up 15 pounds since Gallup started tracking weight in 1990. The average ideal weight is 162 pounds, up 13 pounds from 12 years ago. read more

~Feelin' Alive!~

~TOPFIT Turkey Burn~ and an Upper Table Rock Run

I got my Thanksgiving celebrations off to a great start with my patented and infamous ~TOPFIT Turkey Burn~ workout.....5 non-stop circuits of 1 minute intervals of burpees, pullups, pushups, squats, SB crunches, SB leg curls and a rest station........count and total all reps.....I did 1113 total reps.....not a record setter for me, but still fairly respectable.
I dare ya to try it!  (contact me for details and rules if you've got what it takes to keep up with this old geezer)
Afterward, I headed out to Upper Table Rock for an awesome run.
This workout and a Table Rock run have become a regular tradition on Thanksgiving it seems....I guess I'm committed to doing it every year now.
Maybe in the future the grandkids will join me :)

~Feelin' Alive!~

Healthy Eating Tips to Get You Through the Holidays

Healthy Eating Tips to Get You Through the Holidays
What would you rather do: spend 2 weeks on a deserted island or eat healthy during the holidays?  A majority of us may choose the deserted island since the notion of healthy holiday eating brings feelings of deprivation, temptation and frustration.  read more

~Feelin' Alive!~

Lower Table Rock Run

I had intended on doing some heavy lifting today, but with the wind blowing and the rain falling I just couldn't resist the sweet song of the Table Rock Sirens and headed to Lower Table Rock for a great run.  It's that time of year when it's easier to just run through the puddles than try to go around them, so I did get a little wet.......but I was as happy as the frogs that were enjoying the full autumnal pools.

9 Thanksgiving Nutrition Myths, Busted
The most health-minded among us might load up their plates with the best nutrition intentions -- opting for red wine over white, choosing the multigrain roll rather than the white one and piling on tons of white turkey meat instead of dark. And cranberry sauce is healthy, right?  read more

~Feelin' Alive!~

Upper Table Rock Run

It was a blustery day on Upper Table Rock today.....which made for an awesome run~

Make fitness a part of holiday season
"The holidays are a time for family traditions so why not start a new tradition by making fitness a part of your annual festivities, suggests a Baylor College of Medicine (www.bcm.edu) orthopedic surgeon."  read more

~Feelin' Alive!~

Lower Table Rock

After a few hours of non-stop action with Hailey this morning, I headed out to Lower Table Rock for a great hike/run with a friend.  Couldn't think of a better way to end the week!

Childhood obesity is at an epidemic level, says Kucinich
"And yet did you know that we are actually giving tax deductions out to big companies that go ahead and advertise and market products that contribute to childhood obesity?"  read more

~Feelin' Alive!~

Nutrition Tip of the Week

Nutrition tip of the week: Boosting your immune system
It is cold and flu season once again. Even the healthiest people get sick once in awhile. But, did you know that some common lifestyle habits might be detrimental to your ability to fight off infections, like colds and flu? Give yourself a tune-up to help boost your immunity.  read more

~Feelin' Alive!~

Back Workout

I took a break from the trails again today.  Unfortunately, I filled that time with far too much sitting at my computer on work related crap.  But, I still made time for a quick workout of single arm high cable rows, pullups and DB rear delt flyes in addition to a couple of brisk 1/2 mile walks with clients.

Health Watch: Taking time for fitness this winter
With the time for New Year's resolutions right around the corner, many people look to the winter season as the perfect time to get in shape and back into the right wellness regime.

~Feelin' Alive!~

Lower Table Rock Run

After my morning sessions, I headed out to Lower Table Rock for a great run this afternoon.....not a record setting time, but I did push a little harder than I had in awhile.

Obesity Doubles Ankle Fracture Risk
Obesity (classified as BMI of 30 kg/m2 or greater) is becoming more prevalent in America and so are musculoskeletal issues associated with it.

~Feelin' Alive!~

Chest Workout

I took a break from the trails today and only made time for a quick chest workout of BB bench presses, DB flyes and pushups......almost a rest day.

Holiday weight gain: it's not all about the stuffing
It's commonly believed that Americans gain, on average, 5-10 pounds between Thanksgiving and New Years. It turns out that the average gain is closer to one pound--but that, according to this study, it's a pound you never lose. After a few decades that annual pound becomes...obesity.

~Feelin' Alive!~

Upper Table Rock and a Leg Workout

Between business appointments today I made time for a good Upper Table Rock run followed by a quick leg workout of BB front squats, BB SLDLs and calf raises.

Toxins vs.Tradition – What Will Win On Your Thanksgiving Table?
"42% of us will be obese by 2030, our children are expected to have a shorter life span than us...."

~Feelin' Alive!~

Heavy Bag and a Lower Table Rock Run

After client sessions this morning, I spent 30 mins of quality time with my heavy bag and followed that with a fun run in the rain on Lower Table Rock.

Pedometers play up every step you take
Pedometers have ticked off many miles since Leonardo da Vinci sketched his version, essentially a pendulum for walkers, in the 15th century.
While step counting will never be a magic fitness pill, experts say this most pedestrian of gadgets can put extra spring in an ambulatory routine.

~Feelin' Alive!~

Upper Table Rock Run

After a few hours with Hailey and Mason this morning, I headed out to Upper Table Rock for a fun run.  The recent rain has actually made the trail great for running.

Cutting calories in drinks is key to weight control
While the multibillion-dollar sugary beverages industry — soft drinks, juices, energy drinks, coffee concoctions — flows happily on, the science is becoming crystal clear: If you want to lose or control weight, drink no calories. Or very few.

~Feelin' Alive!~

Heavy Bag

After yesterday's fun on the trails, I gave my lower body a bit of a break today and only made time for a 30 minute heavy bag workout.

Belly Bustin' Tips: Five Fall Fitness and Weight Loss Tips

~Feelin' Alive!~

Trail Runs/Hikes #200 and #201

As has happened too often, the Sirens of the Punisher lured me in once again with their sweet, sweet song. And as always, they left me spent in a puddle of sweat at the climactic crest.
But, in testament to a healthy lifestyle, after only a few minutes of recovery I was up for taking on the Bandersnatch on my return trip.
Oh, and this was trail run/hike #200 in 2012.....it just doesn't get much better than this.
And as if that wasn't enough, I spent an hour running and hiking the Uhtoff trail above Ashland this evening......#201.

Weight Loss Is a Family Affair
Whether or not children and teens are overweight, the whole family can benefit from following some basic guidelines. Small changes can quickly add up to make a big difference.

~Feelin' Alive!~

Thanksgiving Dinner Myths

The Truth on 4 Common Thanksgiving Dinner Myths
The holiday season is upon us and that means lots of rich foods that can be both healthy and hazardous for our health. But which of the rumors and myths are true and which are just old wives tales. We separate the fact from fiction.

~Feelin' Alive!~

Lower Table Rock Hike and Another Full Body Workout

Once again I got my day off to an early 6am start with a couple of brisk walks with a client.  Later, after my morning sessions, I did a moderately paced Lower Table Rock hike and I followed that with a full body circuit workout of lunges, pullups, pushups, SB leg curls and SB crunches x 25, 20, 15, 10, 5, 10, 15, 20, 25 reps.

3 Not-So-Secret Ways to Live Longer
Sure, luck and genetics play a role in determining longevity, but research suggests that our actions can add years to our life. Following in the footsteps of some of the world's longest living people, like individuals from Okinawa, Japan, it's possible to alter our outlook and environment to improve health and happiness.

~Feelin' Alive!~

Upper Table Rock Run and a Quick Full Body Workout

After my morning sessions, I headed out to Upper Table Rock for a great run and followed that with a quick full body workout of DB split squats, weighted pullups and decline pushups.......and then back to work on paperwork, client files and bills.

Weight Loss or Fat Loss?
When it comes to weight loss, the scale isn’t telling you the whole story. The scale is an important tool in tracking progress, as is a measuring tape, but they don’t tell you how much of your loss is fat and how much is muscle.

~Feelin' Alive!~

Lower Table Rock Run

After getting the day off to an early 6am start with a couple of brisk 1/2 mile warmup/cooldown walks with a client, I had time for a quick Lower Table Rock run.  It started out a little cool down in the valley in the fog, but it was bright and sunny on top of the Rock.

7 Tips to Prevent Holiday Weight Gain
With Thanksgiving, Christmas and New Years just around the corner, we are heading into the weight-gaining window of the year. For those of us trying to control our weight, it’s a downright “dangerous” time.

Above the valley fog

~Feelin' Alive!~

Lithia Park Hike and Run

After taking a break from exercise yesterday, I got today off to a great start with a couple of non-stop active hours with Hailey.  I followed this with a fun hike and run in Lithia Park.

Even Healthy People Need To Limit Their Salt Consumption
Salt is a major part of the American diet, however, consumption of sodium should be limited to less than 1,500 milligrams per day, even for healthy individuals, according to new studies and the revised American Heart Association presidential advisory, published in the journal Circulation.

~Feelin' Alive!~

Upper Table Rock Run and a Chest & Tricep Workout

This morning I took advantage of the great weather and made time for a quick Upper Table Rock run.  Later, after taking care of business, I did a good heavy lifting workout of BB bench presses, supersets of DB flyes and presses, ring pushups, DB lateral raises and overhead cable tricep extensions.
Now that I've finally gotten to some heavy lifting, and since I haven't really taken a break from exercise for a couple of weeks, it might be time for a day of rest.

Spelman College chooses fitness over athletics
It's about time! More of this is needed. It's about time colleges put the emphasis on the health of all students and not just the obsessive, fanatical achievements of a few pampered athletes.

~Feelin' Alive!~

Back & Bicep Workout and a Lower Table Rock Run

I started the day at 6am with a couple of brisk 1/2 mile walks with a client in the cold, dark fog.  In the afternoon I did a heavy lifting workout of 1 arm standing low cable rows, 2 arm standing high cable rows, pullups, BB shrugs, DB rear delt flyes, BB curls and SB crunches.  And, right before sunset I fit in a fun Lower Table Rock run.

10 Worst Processed Foods for People With Diabetes
Americans consume more packaged, processed foods per person than their counterparts in any other country. But while processed foods are undeniably affordable and convenient, many also contain lots of fat, salt, and sugar — and, if you have diabetes, they probably shouldn't be on your shopping list.

~Feelin' Alive!~

Leg Workout and Heavy Bag

I finally got around to some heavy lifting today with a good workout of front squats, SLDLs, DB split squats plus supersets of single leg calf raises and single leg SB leg curls.
Later I headed back out to my gym for a 30 minute heavy bag workout.

TOPFIT Tips
Drink Fewer Calories
Drinks such as soda, sports drinks, alcohol, specialty coffees and even fruit juices offer only calories with little (if any) nutrition. They also don’t add to a feeling of satiety, leaving you hungry and eating more calories in the long run.

~Feelin' Alive!~

Upper Table Rock Run

I had every intention of getting to some heavy lifting today, but it just didn't happen.  I did, however, get to another great Upper Table Rock run.....how could I resist with this great fall weather.
Heavy lifting coming soon.....hopefully.

7 Foods That Lower Your Blood Pressure
You've read about foods that burn fat, and foods to help you sleep. But when it comes to heart health, all we seem to hear about is what not to eat. (With red meat always topping the list.) There are some foods, however, that scientists say contribute to low blood pressure.

~Feelin' Alive!~

Lower Table Rock Run

You just couldn't ask for nicer fall weather today......after the morning fog it was sunny and in the upper 60s/low 70s....the perfect day for a Lower Table Rock run (like there's ever a bad day for a TR run....LOL).
I ended the day with a a couple of unexpected hours with both Hailey and Mason.

Exercise and Weight Loss Give Brain a Boost, Study Finds
Regular high-intensity exercise is not only good for your body, it's also good for your brain, researchers report.

~Feelin' Alive!~

Upper Table Rock Run

I finished my week with a couple of hours of active Hailey time, a fun Upper Table Rock run and a couple of hours of yard work (still lots left to do too).

Weight-lifting found to cut your risk for heart disease and diabetes

~Feelin' Alive!~

Plyos

Today's workout was all about plyos.....depth jumps, box jumps, jump squats and a couple of upper body medicine ball plyo exercises.  It's been awhile since I've done some of the lower body plyos and I'm sure I'll be feeling it.

TOPFIT Tips
HALITOSIS
Here’s another reason to avoid the low carb diet fad…halitosis…bad breath.
Low carb diets not only lack the foods that help cleanse the teeth when eaten, but the diets also promote the growth of offensive smelling sulfur compounds.
So, you might think you’re going to get a body that will attract all the hotties, but your breath will drop them in their tracks.

~Feelin' Alive!~

Lower Table Rock Run

What a perfect afternoon for a Table Rock run......the temp was right on, the trail was in perfect condition and there were only a few people on the Rock....no dogs and no smokers.....awesome!!
I finished the day with a couple of brisk 1/2 mile walks with a client.

Raw Food Not Enough to Feed Big Brains

~Feelin' Alive!~

Bodyweight Circuits

I got my day off to an early start with a couple of brisk 1/2 mile walks with a client and later, after spending the better part of 3 hours holding some tough, dynamic poses (lots of isometric contractions), I had the need for some movement.  So, I did the workout I had a client do earlier today......circuits of split squats/lunges, pullups, pushups and SB crunches for 25, 20, 15, 10, 5, 10, 15, 20, 25 reps (reps were per leg on the lunges).

Extra weight tied to higher risk of hospitalization

~Feelin' Alive!~

Upper Table Rock Run

I just haven't felt very motivated to do any heavy lifting so far this week, but I did get out to Upper Table Rock for a great rainy day run.....and I really underestimated just how cold it would be on top of the plateau.

5 Pieces of Advice Everyone Ignores (but Shouldn't!)

~Feelin' Alive!~

Lower Table Rock Run and Heavy Bag

In between client sessions and errands, I made time for a great Lower Table Rock run and a 30 minute heavy bag workout.

TOPFIT Tips

4get it

Too many people spend more time socializing in the gym than they do working out, so when I hear someone say "I don't have time to go to the gym today", I tell them "4get it!"  GET in, GET busy, GET done, GET out. Keep the chatter and rest periods to a minimum---you’ll probably get a better workout and you’ll feel great about yourself for not skipping it.

~Feelin' Alive!~

Upper Table Rock

In addition to several brisk 1/2 mile walks with clients to start and end my day, I also made time for a quick Upper Table Rock hike.

TOPFIT Tips
Drink Fewer Calories
Drinks such as soda, sports drinks, alcohol, specialty coffees and even fruit juices offer only calories with little (if any) nutrition. They also don’t add to a feeling of satiety, leaving you hungry and eating more calories in the long run.

~Feelin' Alive!~

Lower Table Rock Run and an Upper Body Workout

In addition to a day full of chores and errands, I also made time for a fun Lower Table Rock run and an upper body workout of DB rows, BB bench presses plus supersets of chinups and decline ring pushups.

Diet soda is doing these 7 awful things to your body

~Feelin' Alive!~

Leg Workout

After taking yesterday off from exercise other than several brisk walks with clients, I did a good strength and hypertrophy leg workout today......BB front squats, SLDLs, DB split squats, and supersets of single leg SB leg curls and single leg calf raises.

8 ingredients you never want to see on nutrition labels

~Feelin' Alive!~

Upper Table Rock Run

After spending the better part of 3 hrs motionless holding some fairly dynamic poses, I needed to get out for some movement.....so, I headed out to Upper Table Rock for a fun run.

TOPFIT Tips
Your Metabolism Is Like A Campfire
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.

~Feelin' Alive!~

Heavy Bag

Between being a bit busy and needing a lighter day anyway, I only made time for a 30 minute heavy bag workout today.

TOPFIT Tips
Vacation and Slacking Off
Too often around the holiday season or when people go on vacation, 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, insulin, etc. just because it's a special occasion? I think not! You need to get your priorities in order and decide if your health or some temporary gratification is more important.

~Feelin' Alive!~

Kettlebells, Medicine Balls and Lower Table Rock

This morning, after a couple of brisk 1/2 mile walks with a client, I had time for a great kettlebell, medicine ball and bodyweight workout:
3 circuits of single arm kettlebell swings, snatches and clean & presses x 8 reps/arm.
3 supersets of medicine ball plyo presses and plyo pullover throws x 20 reps each.
3 supersets of pullups x 10 and ring pushups x 20.
Later, in the afternoon, I headed out to Lower Table Rock for a moderately paced hike.

Too little sleep may fuel insulin resistance

Today's Table Rock Trail Companion

~Feelin' Alive!~

Upper Table Rock Run and Heavy Bag

I managed to get out between rain showers this afternoon for an Upper Table Rock run and followed that with a 30 minute heavy bag workout.  Looks like the beginning of the "runnin' in the rain" season.

TOPFIT Tips
Sex and Drugs and Exercise
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.

~Feelin' Alive!~

Lower Table Rock Run and a Quick Leg Workout

After spending the better part of 5 hours holding 20 minute poses yesterday, I had to make time for some activity today.  So, I headed out to Lower Table Rock for a great run and followed that with a quick, but tough, workout of standard and sumo deadlifts, and DB split squats.

Urge To Splurge at Checkout Counter May Contribute to Obesity

~Feelin' Alive!~

The Skinny on Obesity

The Skinny on Obesity
I challenge you to watch the entire series….actually watch them and pay attention. I think the role of personal responsibility is downplayed too much, but overall the science and the points made are valid. Yes, it will take some time to watch them all, but what is your life worth? What is the life of your children and future generations worth?

~Feelin' Alive!~

Heavy Bag

In addition to a couple of brisk 1/2 mile walks with a client, I also made time for a 30 minute heavy bag workout today.

This video is definitely worth watching.  Just a few of the problems you will encounter when ingesting too much sugar.  And it's not just soda that's a problem. Fruit juice isn't much better.....all that fructose without the fiber, vitamins and minerals that come with it naturally is just as bad for you.

~Feelin' Alive!~

Upper Table Rock Sunset Hike

The plan was for a more relaxed hike up and across Upper Table Rock, snap some sunset pics and then run back across and down.  But, it got really dark, really fast, so I decided against the run on the way back.....still an awesome hike, and it might just be time to start taking a flashlight.

Into the darkness......the camera flash only lit things up a few feet down the trail.

~Feelin' Alive!~

Lower Table Rock and Another Upper Body Workout

This morning I headed out to Lower Table Rock for a great run and followed that with a workout of weighted pullups, DB rows, DB rear delt flyes, DB curls and hanging scapular depression/retraction.

Lift to Run
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.

~Feelin' Alive!

Upper Body Workout and a Light Run

I got the day off to an early start with a couple of brisk 1/2 mile walks with a client and followed that with a workout of BB bench presses, supersets of DB flyes and DB bench presses, DB shoulder presses, ring pushups and single arm tricep cable pressdowns.
In the evening I spent an hour on a walk and light run with a friend.

Back Strong and Beltless
by Paul Chek MSS, HHP, NMT and reformatted for human consumption by Kim Goss CSCS

~Feelin' Alive!~

Lower Table Rock Run

It was a fairly busy day, but I still found time for a good Lower Table Rock run.  I pushed myself a little harder than I had in awhile and although it wasn't a record setter, I still did it faster than I had in many months.

You Can't Outrun Bad Nutrition

I hear it all the time, "You can eat anything you want because you hike, run and workout all of the time."

But the fact is, I can't outrun bad nutrition.

I could easily burn the calories in soda, sugary cereals, white bread, or any of the other poisons so common to most people's diets, but I can't outrun the detrimental affects poor nutritional choices will have on my health....and neither can you.

~Feelin' Alive!~

Legs, Abs and Upper Table Rock

After taking a break yesterday from any significant activity, I picked up the pace a little today.
I got the day off to a great start with a few hours of Hailey time and followed that with a fun workout of DB split squats, SB single leg curls, SB oblique crunches, calf raises and jump squats.  I ended the day with a sunset Upper Table Rock run......just can't get enough of the TRs.

The High Cost of Healthcare

~Feelin' Alive!~

Lower Table Rock

No heavy lifting today, but I did get out to Lower Table Rock for a good run this morning.  I ended the day with a couple of brisk 1/2 mile walks with a client.

10 Health And Fitness Myths You Still Believe

~Feelin' Alive!~

Upper Table Rock and Another Upper Body Workout

I just couldn't seem to sit still at all today, so between sessions with clients I did a fun Upper Table Rock run, spent an hour doing yard work, pieced together a great workout of DB rows, DB rear delt flys, plus supersets of pullups and DB curls.  After dinner I spent some much overdue time on some house cleaning (the least fun activity of the day....LOL).

Exercise boosts memory after stroke

~Feelin' Alive!~

Upper Body Workout and Heavy Bag

Today I took a break from the trails and did a couple of workouts in my gym.  I started with a good workout to stimulate some hypertrophy doing BB bench presses, DB shoulder presses and supersets of ring pushups and single arm cable pressdowns.  Later I spent 30 mins on the heavy bag.

10 Fitness Tips for Busy Professionals

~Feelin' Alive!~

Lower Table Rock

Still feeling some negative affects from the allergies, but I made it out to Lower Table Rock for a good moderate intensity run today.
I definitely need to get to some heavy lifting soon.

Growing obesity problem affects joints

~Feelin' Alive!~

Upper Table Rock

Even though I was feeling a little puny from the affects of allergies, I felt the need for an Upper Table Rock hike/run....it certainly wasn't the fastest I've done, but it felt good to be outside.  (as it turned out, this was Table Rock run/hike #150 in 2012)
I also got out on several 1/2 mile brisk walks with clients to begin and end my day.

20 surprisingly healthy restaurant foods
What? Are you kidding me? If this is what's passing for healthy, then we are in trouble.
More of the dumbing down of health in America.

~Feelin' Alive!~

Rest Day

After too many active days in a row, I took a rest day today.  I did get some work done on my new logo though, but I bet you already noticed that if I did things correctly.
Also check out the changes to my website at www.topfitonline.com .

~Feelin' Alive!~

Oly Lifts

I spent far too much time today at my desk and on the computer, but I still found time for a great workout of snatches, power snatches, cleans and power cleans.  Plus, I finally washed my car that was still carrying bugs and grime form my drive up north a month ago.

McRib contains same chemical in yoga mats

~Feelin' Alive!~

Upper Table Rock Run

I'm overdo for some heavy lifting, but I just couldn't resist getting out for a good Upper Table Rock run in this great weather.

~Feelin' Alive!~

Lower Table Rock Run

This morning I got to spend a couple of hours with Mason.....and other than a little spit and vomit, it was an awesome time!  Afterward, I aired myself out by going on a good Lower Table Rock run.

~Feelin' Alive!~

A Great Circuit Workout and Lots of Brisk Walks

I started and ended my day by going on brisk 1/2 mile walks with clients (a total of 2 miles) and in between sessions I did a high intensity bodyweight circuit workout of split squats, pullups, pushups, SB leg curls and SB crunches....the reps on the 9 circuits were 25, 20, 15, 10, 5, 10, 15, 20, 25.

Surprising Gym Time-Wasters: 5 Killers of a Good Workout

~Feelin' Alive!~

Upper Table Rock Run

I had intended on getting to a run and a heavy lifting workout today, but when all was said and done, the only exercise I made time for was a good Upper Table Rock run.......gotta get my butt in gear tomorrow.

DIABETES-The 90% Preventable Disease

~Feelin' Alive!~

Howard Prairie Lake

Today after taking care of business I got out on a new-to-me trail at Howard Prairie Lake for a good hike and run with a friend.  Just what I needed to burn off some cortisol and get a little shot of biophilia!

Howard Prairie Lake and Mt. McLoughlin

~Feelin' Alive!~

Heavy Bag

Although I spent a good share of the day on business matters, I made time in the afternoon for a good 30 min heavy bag workout.

Mad TV - Eat Less, Move More

~Feelin' Alive!~

Tabatas

So much for a relaxing Saturday.
I got the day started with a couple of brisk 1/2 mile walks with a client and followed that with a couple of hours of paperwork....client files, bills, etc.  Afterward, I spent an hour doing yard and garden work followed by an awesome workout of Tabata chinups, ring pushups, crunches and squats.

7 Mind-Blowing Benefits of Exercise

~Feelin' Alive!~

Lower Table Rock Run

Between training sessions today, I got out for a fun Lower Table Rock Run.  The slightly cooler temps are definitely appreciated and I even found a snake sunning itself on the trail.

Today's Table Rock Trail Companion

Say hello to my little friend

~Feelin' Alive!~