Leg Workout and Heavy Bag

I finally got around to some heavy lifting today with a good workout of front squats, SLDLs, DB split squats plus supersets of single leg calf raises and single leg SB leg curls.
Later I headed back out to my gym for a 30 minute heavy bag workout.

TOPFIT Tips
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!~

Upper Table Rock Run

I had every intention of getting to some heavy lifting today, but it just didn't happen.  I did, however, get to another great Upper Table Rock run.....how could I resist with this great fall weather.
Heavy lifting coming soon.....hopefully.

7 Foods That Lower Your Blood Pressure
You've read about foods that burn fat, and foods to help you sleep. But when it comes to heart health, all we seem to hear about is what not to eat. (With red meat always topping the list.) There are some foods, however, that scientists say contribute to low blood pressure.

~Feelin' Alive!~

Lower Table Rock Run

You just couldn't ask for nicer fall weather today......after the morning fog it was sunny and in the upper 60s/low 70s....the perfect day for a Lower Table Rock run (like there's ever a bad day for a TR run....LOL).
I ended the day with a a couple of unexpected hours with both Hailey and Mason.

Exercise and Weight Loss Give Brain a Boost, Study Finds
Regular high-intensity exercise is not only good for your body, it's also good for your brain, researchers report.

~Feelin' Alive!~

Upper Table Rock Run

I finished my week with a couple of hours of active Hailey time, a fun Upper Table Rock run and a couple of hours of yard work (still lots left to do too).

Weight-lifting found to cut your risk for heart disease and diabetes

~Feelin' Alive!~

Plyos

Today's workout was all about plyos.....depth jumps, box jumps, jump squats and a couple of upper body medicine ball plyo exercises.  It's been awhile since I've done some of the lower body plyos and I'm sure I'll be feeling it.

TOPFIT Tips
HALITOSIS
Here’s another reason to avoid the low carb diet fad…halitosis…bad breath.
Low carb diets not only lack the foods that help cleanse the teeth when eaten, but the diets also promote the growth of offensive smelling sulfur compounds.
So, you might think you’re going to get a body that will attract all the hotties, but your breath will drop them in their tracks.

~Feelin' Alive!~

Lower Table Rock Run

What a perfect afternoon for a Table Rock run......the temp was right on, the trail was in perfect condition and there were only a few people on the Rock....no dogs and no smokers.....awesome!!
I finished the day with a couple of brisk 1/2 mile walks with a client.

Raw Food Not Enough to Feed Big Brains

~Feelin' Alive!~

Bodyweight Circuits

I got my day off to an early start with a couple of brisk 1/2 mile walks with a client and later, after spending the better part of 3 hours holding some tough, dynamic poses (lots of isometric contractions), I had the need for some movement.  So, I did the workout I had a client do earlier today......circuits of split squats/lunges, pullups, pushups and SB crunches for 25, 20, 15, 10, 5, 10, 15, 20, 25 reps (reps were per leg on the lunges).

Extra weight tied to higher risk of hospitalization

~Feelin' Alive!~

Upper Table Rock Run

I just haven't felt very motivated to do any heavy lifting so far this week, but I did get out to Upper Table Rock for a great rainy day run.....and I really underestimated just how cold it would be on top of the plateau.

5 Pieces of Advice Everyone Ignores (but Shouldn't!)

~Feelin' Alive!~

Lower Table Rock Run and Heavy Bag

In between client sessions and errands, I made time for a great Lower Table Rock run and a 30 minute heavy bag workout.

TOPFIT Tips

4get it

Too many people spend more time socializing in the gym than they do working out, so when I hear someone say "I don't have time to go to the gym today", I tell them "4get it!"  GET in, GET busy, GET done, GET out. Keep the chatter and rest periods to a minimum---you’ll probably get a better workout and you’ll feel great about yourself for not skipping it.

~Feelin' Alive!~

Upper Table Rock

In addition to several brisk 1/2 mile walks with clients to start and end my day, I also made time for a quick Upper Table Rock hike.

TOPFIT Tips
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 Run and an Upper Body Workout

In addition to a day full of chores and errands, I also made time for a fun Lower Table Rock run and an upper body workout of DB rows, BB bench presses plus supersets of chinups and decline ring pushups.

Diet soda is doing these 7 awful things to your body

~Feelin' Alive!~

Leg Workout

After taking yesterday off from exercise other than several brisk walks with clients, I did a good strength and hypertrophy leg workout today......BB front squats, SLDLs, DB split squats, and supersets of single leg SB leg curls and single leg calf raises.

8 ingredients you never want to see on nutrition labels

~Feelin' Alive!~

Upper Table Rock Run

After spending the better part of 3 hrs motionless holding some fairly dynamic poses, I needed to get out for some movement.....so, I headed out to Upper Table Rock for a fun run.

TOPFIT Tips
Your Metabolism Is Like A Campfire
You need to think of your metabolism as a campfire and calories like the wood you feed into that fire-----your fire will burn a lot hotter and burn more wood if you feed it small amounts throughout the day instead of throwing a huge log on it once or twice a day after it's died down.

~Feelin' Alive!~

Heavy Bag

Between being a bit busy and needing a lighter day anyway, I only made time for a 30 minute heavy bag workout today.

TOPFIT Tips
Vacation and Slacking Off
Too often around the holiday season or when people go on vacation, they totally put their exercise and nutrition on hold. But, this is about your health isn’t it? Would you stop taking your heart medication, insulin, etc. just because it's a special occasion? I think not! You need to get your priorities in order and decide if your health or some temporary gratification is more important.

~Feelin' Alive!~

Kettlebells, Medicine Balls and Lower Table Rock

This morning, after a couple of brisk 1/2 mile walks with a client, I had time for a great kettlebell, medicine ball and bodyweight workout:
3 circuits of single arm kettlebell swings, snatches and clean & presses x 8 reps/arm.
3 supersets of medicine ball plyo presses and plyo pullover throws x 20 reps each.
3 supersets of pullups x 10 and ring pushups x 20.
Later, in the afternoon, I headed out to Lower Table Rock for a moderately paced hike.

Too little sleep may fuel insulin resistance

Today's Table Rock Trail Companion

~Feelin' Alive!~

Upper Table Rock Run and Heavy Bag

I managed to get out between rain showers this afternoon for an Upper Table Rock run and followed that with a 30 minute heavy bag workout.  Looks like the beginning of the "runnin' in the rain" season.

TOPFIT Tips
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, or more precisely, 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.

~Feelin' Alive!~

Lower Table Rock Run and a Quick Leg Workout

After spending the better part of 5 hours holding 20 minute poses yesterday, I had to make time for some activity today.  So, I headed out to Lower Table Rock for a great run and followed that with a quick, but tough, workout of standard and sumo deadlifts, and DB split squats.

Urge To Splurge at Checkout Counter May Contribute to Obesity

~Feelin' Alive!~

The Skinny on Obesity

The Skinny on Obesity
I challenge you to watch the entire series….actually watch them and pay attention. I think the role of personal responsibility is downplayed too much, but overall the science and the points made are valid. Yes, it will take some time to watch them all, but what is your life worth? What is the life of your children and future generations worth?

~Feelin' Alive!~

Heavy Bag

In addition to a couple of brisk 1/2 mile walks with a client, I also made time for a 30 minute heavy bag workout today.

This video is definitely worth watching.  Just a few of the problems you will encounter when ingesting too much sugar.  And it's not just soda that's a problem. Fruit juice isn't much better.....all that fructose without the fiber, vitamins and minerals that come with it naturally is just as bad for you.

~Feelin' Alive!~

Upper Table Rock Sunset Hike

The plan was for a more relaxed hike up and across Upper Table Rock, snap some sunset pics and then run back across and down.  But, it got really dark, really fast, so I decided against the run on the way back.....still an awesome hike, and it might just be time to start taking a flashlight.

Into the darkness......the camera flash only lit things up a few feet down the trail.

~Feelin' Alive!~

Lower Table Rock and Another Upper Body Workout

This morning I headed out to Lower Table Rock for a great run and followed that with a workout of weighted pullups, DB rows, DB rear delt flyes, DB curls and hanging scapular depression/retraction.

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!

Upper Body Workout and a Light Run

I got the day off to an early start with a couple of brisk 1/2 mile walks with a client and followed that with a workout of BB bench presses, supersets of DB flyes and DB bench presses, DB shoulder presses, ring pushups and single arm tricep cable pressdowns.
In the evening I spent an hour on a walk and light run with a friend.

Back Strong and Beltless
by Paul Chek MSS, HHP, NMT and reformatted for human consumption by Kim Goss CSCS

~Feelin' Alive!~

Lower Table Rock Run

It was a fairly busy day, but I still found time for a good Lower Table Rock run.  I pushed myself a little harder than I had in awhile and although it wasn't a record setter, I still did it faster than I had in many months.

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!~

Legs, Abs and Upper Table Rock

After taking a break yesterday from any significant activity, I picked up the pace a little today.
I got the day off to a great start with a few hours of Hailey time and followed that with a fun workout of DB split squats, SB single leg curls, SB oblique crunches, calf raises and jump squats.  I ended the day with a sunset Upper Table Rock run......just can't get enough of the TRs.

The High Cost of Healthcare

~Feelin' Alive!~

Lower Table Rock

No heavy lifting today, but I did get out to Lower Table Rock for a good run this morning.  I ended the day with a couple of brisk 1/2 mile walks with a client.

10 Health And Fitness Myths You Still Believe

~Feelin' Alive!~

Upper Table Rock and Another Upper Body Workout

I just couldn't seem to sit still at all today, so between sessions with clients I did a fun Upper Table Rock run, spent an hour doing yard work, pieced together a great workout of DB rows, DB rear delt flys, plus supersets of pullups and DB curls.  After dinner I spent some much overdue time on some house cleaning (the least fun activity of the day....LOL).

Exercise boosts memory after stroke

~Feelin' Alive!~

Upper Body Workout and Heavy Bag

Today I took a break from the trails and did a couple of workouts in my gym.  I started with a good workout to stimulate some hypertrophy doing BB bench presses, DB shoulder presses and supersets of ring pushups and single arm cable pressdowns.  Later I spent 30 mins on the heavy bag.

10 Fitness Tips for Busy Professionals

~Feelin' Alive!~

Lower Table Rock

Still feeling some negative affects from the allergies, but I made it out to Lower Table Rock for a good moderate intensity run today.
I definitely need to get to some heavy lifting soon.

Growing obesity problem affects joints

~Feelin' Alive!~

Upper Table Rock

Even though I was feeling a little puny from the affects of allergies, I felt the need for an Upper Table Rock hike/run....it certainly wasn't the fastest I've done, but it felt good to be outside.  (as it turned out, this was Table Rock run/hike #150 in 2012)
I also got out on several 1/2 mile brisk walks with clients to begin and end my day.

20 surprisingly healthy restaurant foods
What? Are you kidding me? If this is what's passing for healthy, then we are in trouble.
More of the dumbing down of health in America.

~Feelin' Alive!~