Back Workout and Heavy Bag

It was another full day of business, errands and chores, but I still made time in the afternoon for a good back workout of weighted pullups, single arm high cable rows, DB rear delt flyes and hanging scapular depression/retraction.  Later I spent 30 mins on the heavy bag.

Want to Lose Weight? Up Your Chances of Success With These 6 Foods

~Feelin' Alive!~

Upper Table Rock Run and a Chest Workout

The weather this morning was just perfect for an Upper Table Rock run.  In the afternoon I made time for a good chest workout of BB bench presses, supersets of DB flyes and presses, and decline pushups.

Chocolate Consumption Linked With Decreased Stroke Risk In Men

Just get dark chocolate with a high percentage of cocoa and minimal sugar. And this isn't permission to pig out on it either.

~Feelin' Alive!~

Lower Table Rock Run

Even though I was extremely busy today playing catch-up from the 4 days I was out of town, I still found time for a Lower Table Rock run this afternoon.  Having spent 2 of those days sitting in a car (close to 12 hours each of those days), I NEEDED to get my body moving.

~Feelin' Alive!~

Heavy Bag

Although the day was filled with business and personal chores, errands and appointments, I still found time for a 1/2 hr heavy bag workout.
Now it's time for a couple of days off.

~Feelin' Alive!~

Upper Table Rock

After training sessions in the morning, I had time for a quick Upper Table Rock run.  Afterward I did some yard work.
I finished off the day with a great dinner....a big salad with leftover bbq'd chicken breast, freshly picked tomatoes, cucumber and jalapeno pepper, plus 4 fresh ears of corn.

~Feelin' Alive!~

~TOPFIT B-Day Workout~

After a couple of early morning brisk 1/2 mile walks with a client, I gave myself an early birthday present....the ~TOPFIT B-Day Workout~.....4 circuits of KB swings (24 kg), burpees, pullups, pushups, SB leg curls and SB crunches. The repetitions on the four circuits were 54, 8, 25, 58 (my age and the date of my birth).
I figure if I can survive this workout, I'm probably good for another year.

Fitness Matters: Physical signs of exertion vary for individuals

~Feelin' Alive!~

Back Workout and a Lower Table Rock Sunset Run

The day kind of took on a life of it's own, but I still made time for a good back workout of weighted pullups, single arm low cable rows, chinups and hanging scapular retraction/depression.
I ended the day with a great Lower Table Rock sunset run.

~Feelin' Alive!~

Chest Workout and Heavy Bag

It was a fairly busy day of business, but I still made time for a good chest workout of BB bench presses, DB flye/press supersets and decline pushups.  A bit later, I spent 30 mins on the heavy bag.

Benefits of Exercise During and After Cancer Treatment

~Feelin' Alive!~

Upper Table Rock

For my 150th trail run/hike of 2012 I decided to head out to Upper Table Rock, one of my favorite Southern Oregon trails, and commune with the lizards.

~Feelin' Alive!~

Heavy Bag and Yard Work

Unfortunately, today was filled with business chores, but I still found time for a 30 minute heavy bag workout in addition to a fair amount of work in the yard and garden.

~Feelin' Alive!~

Lower Table Rock

Due to a morning cancellation, I was able to get out for a good Lower Table Rock run before it got too hot.  It was still hot enough that I didn't run on the way up, I just did a really brisk power hike, but I did run out across the plateau and back and down the hill.

I finished the day with a couple of brisk 1/2 mile walks with clients during the hottest part of the day.

Don't Ditch These 'Fattening' Foods When You're on a Diet

~Feelin' Alive!~

Modeling, Heavy Bag, Upper Table Rock Sunset

What an awesome day!
I started out with a 3 hr modeling session which was a real workout and followed that with a 30 min heavy bag workout in my 110 deg gym.  I finished the day with an Upper Table Rock sunset run/hike followed by some fresh corn on the cob from my garden.

~Feelin' Alive!~

Lower Table Rock and Heavy Bag

Around noon I got out for a fun Lower Table Rock run and it was already HOT!!  Afterward I did a 30 min heavy bag workout in my 105 deg gym.
Don't let the heat be an excuse to avoid exercise....just adjust your intensity and hydration to accommodate the heat.

Health Food Impostors

~Feelin' Alive!~

Upper Table Rock and Tabatas

Saturday's Punisher challenge had finally started to set in today so I was looking for a way to help work out the soreness....and, what better way than to do an Upper Table Rock run in the heat of the day!  Afterward I did a Tabata workout in my 108 deg gym.....pullups, pushups, crunches and squats.  My legs are TOAST!

The nature and nurture of running for fitness

~Feelin' Alive!~

Heavy Bag

After yesterday, and for that matter the previous week, I kind of took it easy today.  After a couple of hours of play time with Hailey this morning, the only activity I made time for was a 30 minute heavy bag workout.

25 Ridiculously Healthy Foods

~Feelin' Alive!~

The Punisher x 3

THE PUNISHER:
A fun little hill behind Lithia Park that gains 1500 ft elevation in 1.15 miles.....I just went up and down this fun lil meat grinder 3 times, plus the 1 mile warmup and cooldown runs to get to the trailhead and back. That's probably the toughest 9 miles I've ever done...I've certainly never done anything like the 7 miles of the Punisher!
Thank you (or maybe damn you) to Todd for challenging (or was it inviting me) to come along on his quest to do it 6 times.

This one will definitely leave a mark!

~Feelin' Alive!~

A Whole Lotta Yard Work

Today, between my morning and afternoon sessions, I spent several hours on some yard work.  In addition to mowing the lawn I also did a couple of hours of tree and bush trimming.
In retrospect, I guess that shorts and a short sleeve shirt weren't the best choice of attire for climbing around in trees and ladders, and trimming branches on my cedar and fir trees.....but, on the bright side, pitch and sawdust make for a great cataplasm.

~Feelin' Alive!~

Upper Table Rock Sunset Run

After a busy day I headed out to Upper Table Rock for a great sunset run.....no snakes in sight this time :(

Do Fat-Free Foods Help in Weight Loss?

~Feelin' Alive!~

Fun With a Client and a Lower Table Rock Run

At the end of my client's rather intense workout this morning I told him it was time for 5 minutes on his Precor elliptical trainer.
He said to me in a smart-assed sarcastic way "I suppose you expect me to do a minute each at levels 12, 14, 16, 18 and 20". (20 is as high as it goes)
Well, that's not what I had in mind, but since he brought it up, I said "good idea....let's get going"
He said he would if I would and then the macho ego smack talkin' began and it was ON!
Now, understand that at level 12 it's difficult and by level 16 you're having to sort of throw your weight into it to keep it moving, and level 20 is KILLER!
But, he got on and did it.....and he even added an extra minute at level 20.....I was impressed....but then it was my turn dammit, and after doing it myself, and adding another extra minute at level 20, I was even more impressed that he did it.
Kudos to RM! Of course, now that I know he can do it, there will be more to come. When will they ever learn to not get smart-assed and sarcastic with me?

Afterward, in the afternoon heat, I headed out to Lower Table Rock for a good run followed by some yard and garden work.

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~Feelin' Alive!~

Upper Table Rock Run and Heavy Bag

This morning I got out for a fun Upper Table Rock run followed by a 30 minute heavy bag workout.  Later, in the afternoon heat, I spent about an hour doing some yard/garden work.
What did you do to stay active today?

Why Are Americans So Obese?  A Theory

~Feelin' Alive!~

Lower Table Rock Run and Heavy Lifting

After taking care of business this morning, I got out for a good Lower Table Rock run around noon.....although, since it was already getting pretty hot by then, I didn't even try to run any of the uphill portion....but I did run across the plateau and back and back down.
Afterward I did a heavy lifting workout of weighted pullups, bench presses and DB split squats in my 105 deg gym.

Power walking falls between the ramble and the race

~Feelin' Alive!~

Rest Day

Other than a few hours of non-stop active play time with Hailey and a whole bunch of chores around the house and garden, today was a rest day....well, at least a rest from formal, specific exercise....I guess it was more of an active recovery day.

Study finds that avoiding lies can improve your health
Hmmm....I wonder if there's any truth to this study?

~Feelin' Alive!~

Upper Table Rock and Heavy Bag

SNAKE!!
I got out this morning for a fun Upper Table Rock run and on my way down I heard a low flying plane overhead.....so, naturally, I looked up and when I looked back down at the trail I was face to face with a snake. Fortunately it turned out to just be a large garter snake, but it was one of those that had similar markings to a rattle snake....you can bet I did some fast back pedalling while my mind was sorting out the details.
A little later, after my gym heated up to a comfortable 106 deg, I spent 30 mins on the heavy bag.

Behavior change and obesity in America

~Feelin' Alive!~

Heavy Bag +

I started and ended my day with brisk 1/2 mile warmup/cooldown walks with clients (2 miles total) and in between made time to mow the lawn and spend 30 mins of quality time with my heavy bag.

Key to dieting: Keep treats out of sight

~Feelin' Alive!~

Upper Table Rock, KBs & MBs, Etc, Etc....

After taking care of some business early today, I headed out to Upper Table Rock for a great run and followed that with a fun kettlebell and medicine ball workout.  After a little more time on business, I washed my car and spent a couple of hours on house, yard and garden chores.

~Feelin' Alive!~

Lower Table Rock Run

After my morning sessions, I headed out in the heat of the day to Lower Table Rock for great run...a bit hot, but still a great run.

Fitness Success: Olympic fitness and a weight loss lesson

~Feelin'Alive!~