Stability Ball and Heavy Bag

After an earlier than normal morning session, I took advantage of my cooler than normal gym and did a fast and furious stability ball workout....15 circuits x 15 reps each of SB back extensions, tucks, leg curls and crunches.
In the afternoon I went back out for a 30 minute heavy bag workout.

~Feelin' Alive!~

Wagner Butte Run

Due to a schedule change this morning, I had time to head out to Wagner Butte for a great run....I ran about 40-50% of the way up and 95% of the way down. It's 5 miles up with about 2200 ft elevation gain.....a nice little workout after yesterday's oly lifts and Table Rock run.

~Feelin' Alive!~

Olympic Lifts and Upper Table Rock Run

After a few active hours with Hailey this morning, I proceeded to embarrass myself by doing an Olympic weightlifting workout (clean & jerk and snatches, with some power snatches thrown in for fun), and I was lifting less than the little 100 lb girls in the Olympics were lifting :(
In the evening I decided to go on a fun Upper Table Rock sunset run.

Nutrition and your DNA: What is epigenetics?

~Feelin' Alive!~

Bench Press and Heavy Bag

Today I spent about 30-40 mins doing a bench press workout and these thoughts came back to mind (I think I first posted them a couple of years ago).....

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

A little later I went back out to my gym for a 30 min heavy bag workout.

~Feelin' Alive!~

Lower Table Rock Run and a Back Workout

After taking care of business early in the morning, I headed out to Lower Table Rock for a good run followed by some yard/garden work and a workout of weighted pullups, 1 arm low cable rows, chinups and hanging scapular depression/retraction.  I ended the day with a couple of brisk 1/2 mile walks with a client.

Fitness Advice That Doesn't Work

~Feelin' Alive!~

Upper Table Rock Run and a Leg Workout

After taking Laurie to the airport for her flight to Mexico City, I headed out to Upper Table Rock for a great sunrise run.  In the afternoon I did a good leg workout of front squats, stationary lunges (with 40 lb DBs), SLDLs and calf raises.

~Feelin' Alive!~

Rest Day

Partly because of the activity of the past few days and because of a day filled with errands and chores, I took a rest day today.  Although, I did still find time for a nice sunset walk with Laurie.
I hope to get out for an early run tomorrow and maybe even get back into some heavy lifting.

~Feelin' Alive!~

Upper Table Rock Hike

I got my day off to a fantastic start by hiking Upper Table Rock with Laurie this morning.  We tried to get out before it got hot, but the heat hit rather early.....good thing it was a fairly relaxed hike and not a run.
The rest of the day was spent on business and personal chores and errands.

7 Reasons Why You Need a Personal Trainer

~Feelin' Alive!~

Lower Table Rock Run and Circuits

I guess yesterday's heart, lung and leg pumpin' run up (and down) Mt Ashland didn't wear me out enough. I started today with a couple of brisk 1/2 mile walks with a client and when I was finished training clients for the day I headed out to Lower Table Rock for a great run in the heat. I followed that with a quick workout of pullups, pushups, squats, SB leg curls and SB crunches......I did circuits of 25, 20, 15, 10, 5, 10, 15, 20, 25 reps.

~Feelin' Alive!~

Mt Ashland 5k

This morning I ran the "Mount Ashland 5k" (actually closer to a 6k....pay for 5k, get 1k free!). This race starts out by gaining over 1000 ft elevation in the first 1/2 mile or so!  It took as long to do the first 1/2 mile as it did to do the remaining 3 miles...that first part was a real lung and leg burner!!

~Feelin' Alive!~

Rest Day?

I decided to take a break from any "exercise" today, but I did spend a few hours helping a friend move, so it wasn't a total rest day.....and a flight of stairs was involved, so that kind of upped the intensity a bit.

~Feelin' Alive!~

Heavy Bag

It was time for a slower active recovery day today so all I made time for was a 30 minute heavy bag workout and a couple of brisk 1/2 mile walks with clients.

~Feelin' Alive!~

Jacksonville Trails

This morning Laurie and I got out for a great 90 min hike on the Jacksonville Trails.  Afterward I spent about an hour doing some yard and garden work.  Not a bad day of activity for a light, active recovery day.

New Weight-Loss Drugs Won't Reverse U.S. Obesity Crisis

~Feelin' Alive!~

Lower Table Rock Run and Calisthenics

After taking care of business in the morning, I got out for a good Lower Table Rock run in the afternoon.  I followed this with a 30 min workout of pullups, pushups and crunches.

Inactivity May Kill as Many Worldwide as Smoking: Report

~Feelin' Alive!~

Upper Table Rock Run and Heavy Bag

After taking care of business earlier in the morning, I headed out to Upper Table Rock for a great run.  Afterward I spent 30 mins on the heavy bag.
I finished the day with a couple of brisk 1/2 mile walks with a client and another 1/2 mile walk with Laurie.

Lost Weight? How to Keep it Off—for Good

~Feelin' Alive!~

Lower Table Rock Run

After taking care of business in the morning, I spent all afternoon helping some friends load a moving van.   Afterward, I went on a fun Lower Table Rock run.

10 Quick Fitness Tips

~Feelin' Alive!~

Upper Table Rock and a Life or Death Battle

Ahhhhh.....a day with my favorite girls........

I got my day off to a great start with several hours of non-stop running, jumping, bouncing, etc, etc, etc with Hailey and in the evening I finished the week with a great sunset hike up and around Upper Table Rock with Laurie.  I had mentioned that we needed to be on the lookout for snakes since it was cooling off and starting to get dark (I was thinking more of rattlers), but I never expected to see this..........

Due to lighting and hasty shooting, the pics didn't turn out too great......I should have tried to do a video since there was so much action.

~Feelin' Alive!~

Kettlebells and Medicine Balls

After 4 days in a row running the Table Rocks, I decided to give them a break today.  So I did a KB and MB workout in my gym.....trisets of 1 arm KB swings, snatches and clean & presses followed by supersets of MB plyo presses and plyo pullovers.
Afterward I spent an hour doing some yard and garden work.

For the Fun of Fit: Lose weight simply

~Feelin' Alive!~

Upper Table Rock and a Back Workout

This morning I got out for a hot Upper Table Rock run and while running around the south edge of the plateau,
..    ... .- .--    .-    --. ..- -.--    .-- .. - ....    .-    .... .- --    .-. .- -.. .. ---  --..--    .- -. - . -. -. .-    ... - .-. ..- -. --.    ..- .--.  --..--    ... . -. -.. .. -. --.    -- --- .-. ... .    -.-. --- -.. .  .-.-.-
You don't see that every day.
Afterward I did a back workout of DB rows, pullups, DB rear delt flyes and hanging scapular depression/retraction.

Weight-Loss Keys: Food Journals, Eating In, Not Skipping Meals

~Feelin' Alive!~

Lower Table Rock and Lots of Yard Work

Lower Table Rock was teeming with activity this morning! There were grasshoppers, butterflies and lizards everywhere......plus one very startled deer. As I rounded a steep corner, I looked up and was pretty much face-to-face with a rather large deer. We stood less than 10 ft apart staring at each other for several seconds (yes, like deer caught in the headlights) before it bounded off into the trees.....if either one of us had been a cougar, the other one would have been dead.....LOL.
Afterward I mowed the lawn and then spent a couple of hours helping Laurie with some yard work.
I finished off the day with a couple hours of household chores.......dang, for a day off, I didn't relax much.....LOL.

~Feelin' Alive!~

Upper Table Rock and a Chest Workout

It was a bit on the hot side, but I still got out for a good Upper Table Rock run today.  I followed that with a quick chest workout of BB bench presses, DB press/flye supersets and decline pushups.
A little bit of yard and garden work rounded out the day nicely.

~Feelin' Alive!~

Lower Table Rock and Heavy Bag

This morning I managed to get out for a fun Lower Table Rock run before the heat really set in and I followed that with a 30 minute heavy bag workout after the heat started setting in.  And then when it really got hot, I did a couple of brisk 1/2 mile walks with a client.  Lots of ice water will definitely be an integral part of my life for duration of this hot spell!

Why diets don't work

~Feelin' Alive!~

Deadlifts

It was a busy day of business and babysitting, but I still made time for 30 mins of heavy deadlifts and I ended the day with a couple of brisk walks with a client.

Wayne L. Westcott: Give in to resistance training

~Feelin' Alive!~

Tabatas and Heavy Bag

After a couple of hours of non-stop active Hailey time this morning, my thoughts started running toward some sort of workout. But, my gym was 105 deg, so that seemed to be out of the question......yeah, right......I went out and did Tabata jump pullups, burpees, pushups and crunches. And, after a snack and some rehydration, I went back out for a good 30 min heavy bag workout.

~Feelin' Alive!~

Wagner Butte Hike

Today I went on awesome hike up Wagner Butte with Laurie. The weather was perfect, the wildflowers were in bloom, the views were fantastic and the trail was very lightly traveled. It just couldn't have been better!!

Mt. Ashland and Mt. Shasta from Wagner Butte

~Feelin' Alive!~

Heavy Bag

I kept things a little on the light side today and only made time for a couple of brisk walks with a client and a 30 minute heavy bag workout.

Nutrition Experts Sound Off On Why It's So Hard For People To Curb Sugary Drinks

~Feelin' Alive!~

Lower Table Rock

This morning I headed out before the heat really hit for a Lower Table Rock run.  Afterward, I spent some time mowing the lawn and weeding the garden....man, the corn is getting tall.

New Obesity Strategy Targets Energy Balance

~Feelin' Alive!~

Chest Workout

I got my 4th of July off to a great start with a workout of BB bench presses, DB flye/press supersets and pushups.  After that, I took it easy for the rest of the day.  Laurie and I checked out the festivities in Central Point and then headed out to Applegate Lake for some exploration, a picnic and a short hike.

~Feelin' Alive!~

Upper Table Rock and a Pullup Challenge

After a quick Upper Table Rock run this morning, I made time this afternoon for a fun little weighted pullup workout.
I did max reps starting with a 25 lb plate hanging from my belt and worked up 5-10 lbs at a time until I ended up with a 100 lb 1RM. That's 54% of my bodyweight (185 lbs) and a 285 lb chinup.
Anyone up for a little challenge? Not a contest, but just a little challenge to see what added weight, % bodyweight and total weight (bodyweight + added weight) your 1RM pullup is (not a chinup, but a pullup...wide, pronated grip).

~Feelin' Alive!~

Lower Table Rock Run and a Leg Workout

This morning I got out before the heat really hit for a great Lower Table Rock run.  A bit later I made time for a moderate weight leg workout of BB front squats, DB stationary lunges, plus supersets of single leg calf raises and single leg SB leg curls.
A couple of brisk walks with a client finished off the day nicely.

Weight loss: How to get the numbers on your side

~Feelin' Alive!~

Kettlebells,Medicine Balls and Jacksonville Trails

Hot Damn! What a way to end the week!
This morning I did a great kettlebell and medicine ball workout. First, tri-sets of single arm KB swings, snatches and clean & presses, then supersets of MB plyo presses and plyo pullovers. I followed this with some pullups and hanging reverse crunches.
In the afternoon, Laurie and I spent 2+ hours hiking the Jacksonville trails.

~Feelin' Alive!~