Lower Table Rock

It was a busy day, but I made time in the late afternoon for a fun Lower Table Rock run with a friend.....and it was WET! There was no avoiding the puddles, so I just ran straight through them and had mud splattered up to my butt....LOL.

~Feelin' Alive!~

Upper Table Rock and a KB/MB workout

This afternoon I hiked Upper Table Rock with a friend and followed that with a workout of 1 arm kettlebell swings, snatches and clean & presses, plus medicine ball plyo presses and plyo pullovers.

Obesity-Linked Cancers Increase

~Feelin' Alive!~

Tabatas and Heavy Bag

This morning I had 20 free minutes and got my blood flowing and heart pumping with a great workout of Tabata pullups, pushups, crunches and squats. Later, I found time for a 30 minute heavy bag workout. Plus, I ended the day with a couple of 1/2 mile warmup/cooldown walks with a client.

Debunking Weight-Loss Myths

~Feelin' Alive!~

Lower Table Rock and a Couple of Brisk Walks

What an awesome Lower Table Rock run I had this morning! The wind was blowing me all over the place on the plateau.
In the afternoon I went on a brisk 1+ mile walk with a friend followed by a couple of brisk 1/2 mile walks with a client.

Chocolate Lovers Tend To Weigh Less
"If you consume chocolate, consume it in place of something else, rather than adding to your net daily calories. Try to consume dark chocolate...."

~Feelin' Alive!~

Upper Table Rock and a Client Challenge

This afternoon I took a client's workout on the trail. We hiked Upper Table Rock and stopped at the benches for pushups and at a few trees for some modified pullups (using my homemade suspension trainer...basically a rope with 2 handles).

Earlier in the day, I had a quick little workout challenge with a client.
I had him doing some intervals on his Precor elliptical trainer between other exercises and at one point we started half joking about increasing the resistance level to 15 (he had only done around 30 seconds at a time at this level before).
He said that if he was going to do level 15 then I would have to do it too. So, I told him I would do level 15 for as long as it took him to do 5 supersets of lat pulldowns and pushups x 15 reps each and then he would have to do the same amount of time on the Precor at level 15.
He countered by telling me that I would have to do the same supersets while he did the Precor.
Soooo.....it was ON!
It took 3 mins 30 secs for him to finish the supersets and I didn't do an easy pace on the Precor. After a total of 7 mins of Precor and supersets, we were both pretty much toast (this smack talkin', bluffing, macho, ego crap will kill ya every time....LOL).
Unfortunately for him, he still had some crunches and back extensions to do....hehehe.

~Feelin' Alive!~

Kettlebells and Medicine Balls

After some active Hailey time this morning, I made time for a fun kettlebell and medicine ball workout. I did 1 arm KB swings, snatches and clean & presses, plus MB plyo presses and plyo pullovers.

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

It's been another extremely busy day of personal and business appointments, chores and errands, but I still found time for a quick Lower Table Rock run. There was a stiff breeze and a light drizzle....and it was awesome as always!

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!~

Uhtoff Trail

It was a non-stop day of business and personal appointments, chores and errands, but I still made time for a great run on the Uhtoff Trail in Ashland with a good friend.
Tomorrow will probably be pretty much the same, but hopefully I'll be able to fit in a trail run or a workout in my gym.

~Feelin' Alive!~

Upper Table Rock and Deadlifts

It's been a good day of activity....in the morning I had a great Upper Table Rock run and tonight I spent about 40 mins doing deadlifts alternating between standard and sumo.

Nutrition Can Greatly Impact Your Child’s Learning Ability

~Feelin' Alive!~

Heavy Bag

I felt like I needed another light day this week, so the only activity I made time for other than a couple of brisk walks with a client was a 30 minute heavy bag workout.

Five Powerful Fitness Tips To Multiply Your Results

~Feelin' Alive!~

Lower Table Rock and an Upper Body Workout

I got out for my first trail run of spring with a great Lower Table Rock run this morning. It was muddy and wet as hell on the top, but the trail up and down was perfect!
Later, I did a quick workout of DB shoulder presses, DB curls, 1 arm cable pressdowns, DB lateral raises and DB rear delt flyes.
I finished the day with a couple of brisk 1/2 mile walks with a client.

'Coregasm' or Orgasm With Exercise Is Real, Says Kinsey Study

~Feelin' Alive!~

Heavy Bag

After the high volume and intensity of last week, I started this week off a little easier with a 30 minute heavy bag workout this morning and several brisk walks with clients and friends this afternoon.

"There is only one way to achieve happiness on this terrestrial ball, and that is to have either a clear conscience or none at all." Ogden Nash

~Feelin' Alive!~

Leg Workout and Upper Table Rock

Ok, I wasn't going to do it. Afterall, I had already done 4 Table Rock runs this week (2 each), but as I was finishing a good leg workout (front squats, SLDLs, weighted lunges and calf raises) in my gym I saw snow flurries. And who in their right mind could possibly resist going up a Table Rock in a snow flurry? Then, damn it all to hell, by the time I got to Upper Table Rock the sun was shining :( But, the situation soon resolved itself and the snow flurries started again, the wind was howling on the top and it was absofreakinlutely awesome!

Thinking about getting involved in sports to get fit?
DON’T DO IT!!!
This is backwards. You should get fit to play sports and not play sports to get fit. You need to prepare your body for the unique stresses sports place upon it or you'll just be setting yourself up for injury.
Once you are fit, sports can be part of your fitness regimen, but get fit first with TOPFIT.

~Feelin' Alive!~

Lower Table Rock Run

Wow! It turned out to be an awesome day for a Lower Table Rock run! The temp was perfect, the trail was in great condition and it wasn't too crowded.

Sneak Exercise Into Your Day To Get Healthy
Some good tips, but I would consider them only basic additional movement and not really exercise.

~Feelin' Alive!~

Heavy Bag and a Back Workout

Today I made time for a good back workout of weighted pullups, 1 arm high cable rows, hanging scapular retraction/depression and chinups. After a quick snack, I spent 30 mins on the heavy bag.

What are 5 foods that people think are healthy (but aren’t)? Any healthy alternatives for them?

~Feelin' Alive!~

Upper Table Rock and a Chest Workout

Since I took a break from any significant activity yesterday to get caught up on paperwork, taxes, files and other business/financial chores, I made a point of finding time today to get plenty of activity.
I started the day with a great Upper Table Rock run in the rain and in the afternoon did a chest workout of BB bench presses, supersets of DB flyes and DB presses, and ring pushups.

~Feelin' Alive!~

Upper Table Rock

Another busy day, but I still made time for a quick and awesome Upper Table Rock run.
I also got in a couple of miles worth of brisk walks with a friend and a client.

Too Fat To Serve: Military Wages War On Obesity

~Feelin' Alive!~

Heavy Bag and Lower Table Rock

I got my day started with a good 30 minute heavy bag workout....after that, the day took on a stressed filled, hectic life of it's own. Fortunately, things calmed down by mid afternoon and I was able to get out for a great Lower Table Rock run with a friend.

~Feelin' Alive!~

Upper Table Rock

In addition to a couple of brisk walks with a client today, I made time for an intense Upper Table Rock run. I did break stride just long enough to take pics of the wildflowers that are starting to bloom...there was a stiff breeze, so it was hard to focus, but I managed to get a decent pic or two.

~Feelin' Alive!~

Kettlebells

Today, the only activity I made time for was a fun kettlebell workout of 1 arm swings, snatches and clean & presses. It's definitely turning out to be a week of lighter intensity and volume, which I guess I kind of needed.

For Informed Eaters, Healthy Nutrition Tastes Great

~Feelin' Alive!~

Lower Table Rock Run

The weather was absolutely awesome today and I just happened to have time in the afternoon to take advantage of it. I headed out to Lower Table Rock for a great run....it was definitely short sleeves weather.

Obesity Costs Americans Billions Each Year

~Feelin' Alive!~

High Intensity Bodyweight Circuits

I didn't have time to take advantage of this great weather today and hit the trail, but I did have just enough time for 9 circuits of chinups, ring pushups, squats, SB back extensions, SB crunches and SB leg curls. The repetitions on the 9 circuits were 25, 20, 15, 10, 5, 10, 15, 20, 25.
A couple of brisk 1/2 mile walks with a client finished off the day nicely.

~Feelin' Alive!~

Upper Table Rock Run

After spending the better part of 3 hours motionless in what I call my "Tryin' to be Hawaiian" pose, I just had to get some movement.....so, I headed out into the light snow flurries and ran Upper Table Rock.....damn that felt good!
In the evening, I did 4 brisk 1/2 mile walks with clients.

Healthy Habits For National Nutrition Month

~Feelin' Alive!~

Heavy Bag

This morning I started the day with a 30 minute heavy bag workout. Other than a couple of brisk walks and a few squats with a client, that was the extent of my physical activity today.

Weighing the Benefits of Balance Training

~Feelin' Alive!~

Lower Table Rock Run and a Brisk Walk

After a brisk 2 mile walk with a friend this morning, I headed out to Lower Table Rock for a great run. I pushed myself a little harder today too.....not a record setter, but a real lung, heart and leg burner.

How Much Exercise Do You Need To Retain Muscle?

~Feelin' Alive!~

Snatches

After 3 great training sessions and several 1/2 mile warmup/cooldown walks with clients this morning, I made time for a quick snatch workout....I'm still keeping them fairly light to work on form, but they felt pretty good today.

~Feelin' Alive!~

Heavy Bag and a Brisk Walk

Once again I got my day off to a great start with a 30 minute heavy bag workout. I followed this with a brisk 1.5 mile walk with a friend.
The rest of the day I stayed busy with training sessions, office work, chores and errands.

The High Cost of Healthcare
Time for a little rant about the high cost of healthcare, but it's not really about why the cost is so high, it's more about those people who complain about the high cost but do absolutely nothing to keep their costs down.

~Feelin' Alive!~

Lower Table Rock and DB Rows

More awesomeness!! This morning I headed out to Lower Table Rock for a great run and I got soaked. The trail across the plateau was covered in mud, snow, slush or standing water for the entire length and the trail leading to the top had plenty of slushy spots too......but, I still ran the whole plateau out and back and all the way down (sometimes stupidly so).
Later, I had about 20 spare mins to do something with, so I decided to do a quick DB row workout. I started at 105# and worked up to a 2RM (per arm) at 165#, then finished with a few sets at 125#.

~Feelin' Alive!~