Heavy Bag and Upper Table Rock

First thing this morning I got my blood flowing with a 30 minute heavy bag workout and in the afternoon between sessions I fit in a fun Upper Table Rock hike. The trail was a mucky, muddy, slippery, slushy, sloppy mess.....in other words, it was AWESOME!!
The trail conditions didn't allow for much running, but the effort it took just to keep my feet under me made it a great workout.

Low Intensity Cardio
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, total calories burned will be lower….and for fat loss, isn’t it all about burning more calories?

~Feelin' Alive!~

Uhtoff Trails and Bench Press

This morning I had a great trail run/hike on the Uhtoff Trails above Ashland with a good friend.....I haven't been on that trail since last spring....I've got to get back more often.
Afterward, I did a quick bench press workout.

~Feelin' Alive!~

Heavy Bag and Zercher Squats

This morning, I got my day off to a great start with a 30 min heavy bag workout. Later in the afternoon I made time for a quick workout of Zercher squats....I haven't done those in a couple of years...ouch....and now I remember why.

~Feelin' Alive!~

More Hailey Time, Upper Table Rock and Deadlifts

I got the day started with a couple more hours of fast-paced activity with Hailey and followed that with a great Upper Table Rock run and a fun deadlift workout.
What a way to end the week!

10 Ways to Lose Weight Without Trying

~Feelin' Alive!~

Rest Day

Time for a rest day! Well, if you call several hours of virtually non-stop running, jumping, crawling, hopping, etc. with Hailey, chores, errands and paperwork a rest day....LOL.

~Feelin' Alive!~

Lower Table Rock Hike

Today I reduced the overall volume and intensity a bit and went on a fun Lower Table Rock hike with a friend. We even took time to relax a little and enjoy the view.

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!~

Lower Table Rock, Clean & Jerks, and a Quick Workout

After an awesome Lower Table Rock run this morning, I did another clean & jerk workout.....still not going too heavy, but I'm getting my form back again.....nothing like the feel of a well executed Olympic lift!!
Later, a friend and I did a 1+ mile warmup walk followed by a bodyweight workout of pullups, pushups, squats, crunches and leg curls.

The Myth of the Eight-Hour Sleep

~Feelin' Alive!~

Heavy Bag

It was time for a lighter day, so all I made time for was a 30 minute heavy bag workout and a couple of brisk walks with a client.

Back Strong and Beltless
"When it comes to lifting heavy, a weight belt is more fashion accessory than essential workout gear." (read the full article)

~Feelin' Alive!~

Upper Table Rock and an Upper Body Workout

Once again, in an effort to put off doing a few chores, etc., I headed out to Upper Table Rock for a great hike. Later, I did a good strength building workout of weighted pullups, bench presses, chinups and ring pushups. I've still gotta get to those chores though :(


Hot, Hot, Hot!!!
Hot, spicy foods that contain curry, chilies, or other hot peppers help to trigger endorphins which are like a natural morphine that helps ease pain and provide a sense of well being. The next time you are feeling down or have some minor pain, try eating something spicy.

~Feelin' Alive!~

Lower Table Rock

This morning I made time for a Lower Table Rock run.....after yesterday's box jumps and jump rope, and the snatches and overhead squats on Friday, my legs were feeling a little heavy, but it was still a good run.
I finished my day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Tabatas and a Jump Rope & Heavy Bag Workout

I started my morning by spending a couple of active hours with Hailey, and if that wasn't enough, I went home and did a great Tabata workout of chinups, ring pushups, box jumps and crunches. But I still found myself with some leftover energy, so I spent 30 mins doing intervals of jump rope and heavy bag.

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!~

Rest Day? Yeah, Right!

I was going to make today a rest day, but it ended up being non-stop activity.
It started with 2 training sessions and a couple of brisk 1/2 mile walks with a client, then 3 non-stop hours of Hailey time, followed by several hours of chores and errands.....I think it's time for some R&R.

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 area (or is it 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.
Similar benefits can be experienced by wormen too. So, just imagine what can happen if you're both exercising!

~Feelin' Alive!~

Upper Table Rock and Snatches

Earlier in the day I had a nice moderate intensity hike on Uppper Table Rock....it was time to reduce the intensity a bit, so no running today.
And, continuing with Tuesday's re-entry into the world of real Olympic weightlifting, today I did a light snatch workout working mostly on form. They weren't quite as smooth as the cleans were on Tuesday, but they were ok. I added in some overhead squats at the end of the workout too.

Expert Advice: Quick-Fix Is Not A Solution For Fitness

~Feelin' Alive!~

Lower Table Rock and No Snatches

This morning I had time for a great Lower Table Rock run before it started raining and had intended on doing a good snatch workout afterward.....but, errands, chores, business and life in general got in the way of the snatches. So, hopefully tomorrow I'll get to that workout.

~Feelin' Alive!~

Upper Table Rock and Chest Workout

I took advantage of about an hour of "flex" time this morning and did a quick Upper Table Rock run. Later, in the afternoon, I headed out to my gym for a workout of BB bench presses, DB flye/press supersets and ring pushups.
I ended the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Clean & Jerk and Heavy Bag

It’s time to get back to the basic Olympic lifts…..the snatch and clean & jerk.
Lately I’ve done some kettlebell versions and some power snatches and power cleans, but I’ve gotten kind of lazy about doing the “real” things.
So, today was the day to start back with a great clean & jerk workout….I couldn’t go as heavy as I used to, but my form felt good.
Hopefully the snatch workout will feel as good.
Later, I spent 1/2 hr of quality time with my heavy bag.

~Feelin' Alive!~

Lower Table Rock and Heavy Bag

Although I wasn't able to hike a Table Rock this morning in the fresh snow, I did get up Lower Table Rock in the afternoon. Not a lot of people out on the Rock today, in fact, I only had to share it with one other person...a guy loaded down with photography equipment who was hot on the trail of a nighthawk.
Afterward, I spent 30 mins on the heavy bag.

8 Creepy Mystery Ingredients In Fast Food

~Feelin' Alive!~

Upper Table Rock

I managed to get out before the rain hit today for a fantastic Upper Table Rock run.....what a way to end the week!

Injured Boomers Beware: Know When To See Doctor

~Feelin' Alive!~

Plyometrics

I got the day off to a good start with a couple of brisk 1/2 mile walks with a client, and when I was done with business for the day, I took advantage of my plyometric boxes and medicine balls and did a great upper and lower body plyometric workout.
That was all a nice little warmup for the 4 hours of Hailey time in the later afternoon and evening...I let her set the pace and call the shots, and she just wore me out!

~Feelin' Alive!~

Lower Table Rock

I broke the low intensity streak today with a great Lower Table Rock run. Just couldn't ask for better trail running/hiking weather than we've had lately!

~Feelin' Alive!~

Heavy Bag and Upper Table Rock

I'm still keeping things a little lighter in an attempt to recover from last week's activities.....sort of anyway. I still did a 30 min heavy bag workout in the morning and just before sunset hiked Upper Table Rock with a friend.

~Feelin' Alive!~

Heavy Bag

I managed to keep things light again today and give my body a break. I didn't want to be totally inactive, so I made it more of an active recovery day with a 30 minute heavy bag workout and a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Upper Body Workout

I managed to keep things a little lighter today and all I did was a moderate intensity workout of weighted pullups and chinups plus BB bench presses.
I ended the day with a couple of brisk 1/2 mile walks with a client.

Bread A Culprit In Americans Eating Too Much Salt

~Feelin' Alive!~

Upper Table Rock and a Leg Workout

After last week’s marathon of high intensity activity, I figured this week should be a low volume/intensity week. So, when I heard the Upper Table Rock Sirens calling me I thought I’d just do a low-moderate intensity hike….and it did start out that way….but it soon became a run.
And then to top it off, when I got home I did a leg workout with front squats, weighted stationary lunges, SLDLs and calf raises.
I finished the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock

After some active Hailey time this morning, I took advantage of this awesome weather we're having and did a quick Lower Table Rock run.
It's been an extremely active week, so it might be time to take it a little bit easier this coming week....we'll see how that works out.

~Feelin' Alive!~

Circuits and Upper Table Rock

Today, in addition to 4 brisk ½ mile walks with clients, I worked out with Debra...while one of us was on the heavy bag, the other did a circuit of pullups, pushups, squats and crunches x 15 reps each....then we switched who did the circuit and who was on the heavy bag...we did a total of 6 of these circuits.
And then, I ran Upper Table Rock.
This makes 5 days in a row of daily-double workouts. It seems like the more I do, the more I’m able to do and the more I want to do…..it’s a vicious cycle …..a mobius strip of energy and activity.

Foods Surprisingly High in Added Sugar

~Feelin' Alive!~

Kettlebells and Heavy Bag

It was another fairly busy day, but I still made time for a great workout of KB swings, KB snatches and KB clean & presses. At the end of the day, I made time for a 30 minute heavy bag workout.

Weight loss is key in fighting type 2 diabetes

~Feelin' Alive!~

Lower Table Rock and Heavy Bag

This morning I made time for a great Lower Table Rock hike.....just a hike though with no running due to a couple of high intensity/volume days this week already. This evening I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Upper Table Rock and Upper Body

This morning I found myself with a free hour....just enough time to drive out to Upper Table Rock for a quick run and get back home for my next session. Later, I did a quick workout of BB bench presses, DB rows, chinups and ring pushups. I finished the day with a couple of brisk 1/2 mile walks with a client.

Everything in moderation?  Not for health, author says

~Feelin' Alive!~