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!~

Heavy Bag and an Upper Table Rock Sunset Run

I started the day with a 30 minute heavy bag workout and after a day filled with training and business chores and errands, I ended the day with an Upper Table Rock sunset run.

Most Americans May Be Obese by 2030, Report Warns
‎"By 2030, more than half of Americans could be obese, resulting in millions of new cases of diabetes, coronary heart disease, and stroke..."

~Feelin' Alive!~

Lower Table Rock Run

After taking care of business in the morning, I headed out to Lower Table Rock for a great run in the heat this afternoon.....unfortunately, then it was time for paperwork and other business chores and errands.

Eat to Beat High Blood Pressure

~Feelin' Alive!~

Leg Workout and Heavy Bag

In addition to several brisk 1/2 mile walks with clients this morning and afternoon, I made time for a great leg workout of BB front squats, SLDLs, DB split squats and calf raises followed a little later by a 30 minute heavy bag workout.

Here's a weight loss tip for you: Get some sleep!
"Participants who slept for 5.5 hours lost 55 percent less body fat, and 60 percent more of their lean body mass than those who slept for longer (8.5 hrs)."

~Feelin' Alive!~

Upper Table Rock Run

This morning I got out before it got too hot for a good Upper Table Rock run.
Although at first glance it looks like there's nothing blooming right now, if you look closely you can see these....

~Feelin' Alive!~

Lower Table Rock and a Back Workout

After a couple of active hours with Hailey this morning, I headed out to Lower Table Rock for a good run.  A little later, in my 110 deg gym, I did a quick workout of weighted pullups, single arm low cable rows and chinups.

9 Cross-Training Activities for Runners
Boost Performance, Reduce Injury Risk and Beat Boredom

~Feelin' Alive!~

Chest Workout

I kept things fairly low key today and  the only exercise I did was a chest workout at home......BB bench presses, supersets of DB flyes and presses, and decline pushups.

CHILDHOOD OBESITY AN INCREASING PROBLEM IN THE UNITED STATES
More than 23 million children and teens in the U.S. are overweight or obese. This number represents a four-fold increase in rates over the past four decades.

~Feelin' Alive!~

Upper Table Rock Run

In addition to several brisk 1/2 mile walks with clients today, I made time for a quick Upper Table Rock run in the mid-day heat.

Take the Portion Distortion Quizes
Do You Know How Food Portions Have Changed in 20 Years?

~Feelin' Alive!~

Heavy Bag

I took it kind of easy today and only made time for a 30 minute heavy bag workout and a little gardening in addition to the training sessions and other business activities.

Alzheimer's could be reclassified as Type 3 diabetes
"Of course, more research needs to be done to know for sure, but if Alzheimer's and other kinds of dementia are proven to be another form of diabetes, then the obesity epidemic — and the junk food industry that fuels it — could have consequences on public health that are even more profound than previously realized."

~Feelin' Alive!~

Lower and Upper Table Rocks

This morning I headed out before the heat really hit for a great Lower Table Rock run, and after spending the day taking care of business, I had a fun Upper Table Rock sunset hike/run with a good friend.

For the three people that still think eating at McDonald's is healthy, the calorie counts for their "food" will be now be in really bright lights

~Feelin' Alive!~

Upper Table Rock Run and Yard Work

After getting my day off to a great start with a couple of sessions and a couple of brisk 1/2 mile walks with a client, I headed out to Upper Table Rock for a fun run.  The rest of the day was spent on paperwork and bills with an hour break in the middle to do some yard and garden work.

On Fitness: Select running shoes by the fit, not the style

~Feelin' Alive!~

Lower Table Rock Run

The weather was unseasonably cool today which made for an awesome Lower Table Rock run in the late morning.  Unfortunately, the cooler temps also make for a couple of chilly 1/2 mile walks with a client at 6am.

Exercise Can Benefit Even the Very Elderly and Frail

~Feelin' Alive!~

Uhtoff Trail

After spending almost all of yesterday at my computer working on business details, I was in need of a good hike and run today.  An hour on the Uhtoff and White Rabbit trails above Ashland with a friend fit the bill perfectly.

The 10 Commandments of Weight Loss

~Feelin' Alive!~

Lower Table Rock Run and a Hot Workout

In addition to several brisk 1/2 mile walks with clients today, I also made time for a good Lower Table Rock run followed by an intense workout of bodyweight and DB exerices in my 100 deg gym.

The benefits of middle aged fitness

~Feelin' Alive!~

Heavy Bag

It was another busy day of business and personal chores and errands, but in addition to a couple of brisk 1/2 mile walks with a client I also made time for a 30 min heavy bag workout.

~Feelin' Alive!~

Kettlebells and Medicine Balls

A couple of early morning brisk 1/2 mile walks with a client got my day off to a great start.  Later I did a fun workout of single arm KB swings, snatches and clean & presses followed by medicine ball plyo presses and pullovers.

~Feelin' Alive!~

Heavy Bag and an Upper Table Rock Run

I got the day started with an intense 30 minute heavy bag workout and in the afternoon headed out to Upper Table Rock for a run in the afternoon heat.

~Feelin' Alive!~

Lower Table Rock Run

After a couple of brisk 1/2 mile walks with a client this morning, I headed out to Lower Table Rock for a fun run before it got too hot.  It was a great way to celebrate Labor Day!

Losing weight — and not finding it again

~Feelin' Alive!~

Heavy Bag and an Upper Table Rock Run

I got my day off to a great start with a good 30 minute heavy bag workout followed by a couple of hours of Hailey time.  Afterward I headed out to Upper Table Rock for a fun run.

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

~Feelin' Alive!~

A Leg Workout and So Much More

I was going to take it easy today, but it seems like once I got started, I just could't stop.
I started the day with a couple of brisk 1/2 mile walks with a client, then I mowed the lawn and did some gardening, did a workout of standard and sumo deadlifts followed by DB split squats, and having noticed how dirty my gym was, I cleaned it after the workout.  Some grocery shopping and laundry helped to fill in the rest of the day.

Why you really should get 'Fit By 40'

~Feelin' Alive!~