Lower Table Rock Run

Between sessions today I got out for a great run on Lower Table Rock in a light rain.  The sun did come out briefly near the end of my run though.  I took the Lower Table Rock Creek route up and down (ok, it was actually the trail, but there was a steady flow of water coming down most of it) and splashed right through the standing water covering the trail on the plateau. It really made for a fun time!

The sun finally came out near the end of my run.

One of the many creeks draining the plateau and crossing the trail.

Another one of the many creeks crossing the trail.

~Feelin' Alive!~

Heavy Bag

Although it was tempting to go on a fun Table Rock run or hike in the pouring rain, the only exercise I made time for was a 30 minute heavy bag workout.  Maybe if the rain sticks around I can have some fun on a TR tomorrow :)

8 healthy ways to boost energy
As our energy levels decrease because of our over-stressed lifestyles, many people look for a quick fix to combat fatigue. Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.  read more

~Feelin' Alive!~

Olympic Lifts and Upper Table Rock

I got my day off to a great 6am start with a couple of brisk 1/2 mile walks with a client and after finishing my morning sessions I did a quick workout of snatches, power snatches, cleans and power cleans.  Afterward I spent some time on yard work, and still having a need for more time outside, I headed to Upper Table Rock for a sunset hike.

For seniors -- even seniors with memory problems -- exercise helps
Perhaps you've noticed you're less likely to forget where you parked your car after a brisk tennis match than after a trip to the library. There's a reason for that, says a new study: in healthy seniors and those with emerging memory problems, even a single brief bout of vigorous exercise and the release of norepinephrine that comes with it can enhance memory of what came just before it.  read more

~Feelin' Alive!~

Upper Table Rock Run

After my morning sessions I made time for an Upper Table Rock run and was rewarded for my efforts with a great view of the fog covered valley.

Diet and Diabetes

Making healthy food choices can lower your risk of developing diabetes or its complications. Learn about the diet and diabetes connection.  read more

~Feelin' Alive!~

Lower Table Rock

I wasn't up to my usual energy level today but I still needed to get outside for some activity.  So I headed to Lower Table Rock for a moderately paced hike....and since it was a warm sunny day on the plateau, it was the perfect day to go a little slower and take in the views.

Portion Distortion  by Matthew Kadey, MS, RD
Research: Recent studies show why we overeat—and offer practical clues on controlling the size of our meals, snacks and drinks.  read more 

~Feelin' Alive!~

Chest and Back Workout

It was mostly a rest day today, but I did get the day started with a workout of BB bench presses and weighted pullups followed by supersets of chinups and ring pushups.

12 Tips to Drink 8 Cups a Day
If you feel like you're barely treading water when it comes to drinking your water, don’t despair. There are lots of little secrets—time-honored tricks that those elusive "water drinkers" use—that even you can try to transform yourself into an H2O-guzzling machine.  read more

~Feelin' Alive!~

Leg Workout and Heavy Bag

Even after the beating I gave my legs over the past couple of days, I felt like doing a quick leg workout today.  I started with SB squats using 40, 50 and 60 lb dumbbells, followed that with supersets of single leg SB leg curls and calf raises, and ended with plyometric alternating lunges.
Later I went back into my gym for a 30 minute heavy bag workout.

TOPFIT Personal Training & Fitness Education
Are you always suffering from aches and pains, feeling run down, sick and injured, or spending too much time at the doctor's office or hospital?
Look in your kitchen cupboards, pantry and refrigerator.....the reasons are probably right there in plain sight.
Then look at your activity level during the past week, month or year......the other reasons are probably right there hiding behind excuses.
If you want to head into the new year feeling better, contact me now and take the first step to a healthier lifestyle!
www.topfitonline.com

~Feelin' Alive!~

Lower Table Rock Run

I headed out to Lower Table Rock this morning for a great run.  My legs were a little fatigued after yesterday's antics so no records were set, but it was still an awesome workout in the thick fog.
I finished the day with a couple of brisk 1/2 mile walks with clients.

‘Ideal Weight’ Ballooning With American Waistlines
As Americans pack on the pounds, so does their idea of the perfect weight, a new Gallup poll found.
The average adult weighs 176 pounds, according to the poll, up 15 pounds since Gallup started tracking weight in 1990. The average ideal weight is 162 pounds, up 13 pounds from 12 years ago. read more

~Feelin' Alive!~

~TOPFIT Turkey Burn~ and an Upper Table Rock Run

I got my Thanksgiving celebrations off to a great start with my patented and infamous ~TOPFIT Turkey Burn~ workout.....5 non-stop circuits of 1 minute intervals of burpees, pullups, pushups, squats, SB crunches, SB leg curls and a rest station........count and total all reps.....I did 1113 total reps.....not a record setter for me, but still fairly respectable.
I dare ya to try it!  (contact me for details and rules if you've got what it takes to keep up with this old geezer)
Afterward, I headed out to Upper Table Rock for an awesome run.
This workout and a Table Rock run have become a regular tradition on Thanksgiving it seems....I guess I'm committed to doing it every year now.
Maybe in the future the grandkids will join me :)

~Feelin' Alive!~

Healthy Eating Tips to Get You Through the Holidays

Healthy Eating Tips to Get You Through the Holidays
What would you rather do: spend 2 weeks on a deserted island or eat healthy during the holidays?  A majority of us may choose the deserted island since the notion of healthy holiday eating brings feelings of deprivation, temptation and frustration.  read more

~Feelin' Alive!~

Lower Table Rock Run

I had intended on doing some heavy lifting today, but with the wind blowing and the rain falling I just couldn't resist the sweet song of the Table Rock Sirens and headed to Lower Table Rock for a great run.  It's that time of year when it's easier to just run through the puddles than try to go around them, so I did get a little wet.......but I was as happy as the frogs that were enjoying the full autumnal pools.

9 Thanksgiving Nutrition Myths, Busted
The most health-minded among us might load up their plates with the best nutrition intentions -- opting for red wine over white, choosing the multigrain roll rather than the white one and piling on tons of white turkey meat instead of dark. And cranberry sauce is healthy, right?  read more

~Feelin' Alive!~

Upper Table Rock Run

It was a blustery day on Upper Table Rock today.....which made for an awesome run~

Make fitness a part of holiday season
"The holidays are a time for family traditions so why not start a new tradition by making fitness a part of your annual festivities, suggests a Baylor College of Medicine (www.bcm.edu) orthopedic surgeon."  read more

~Feelin' Alive!~

Lower Table Rock

After a few hours of non-stop action with Hailey this morning, I headed out to Lower Table Rock for a great hike/run with a friend.  Couldn't think of a better way to end the week!

Childhood obesity is at an epidemic level, says Kucinich
"And yet did you know that we are actually giving tax deductions out to big companies that go ahead and advertise and market products that contribute to childhood obesity?"  read more

~Feelin' Alive!~

Nutrition Tip of the Week

Nutrition tip of the week: Boosting your immune system
It is cold and flu season once again. Even the healthiest people get sick once in awhile. But, did you know that some common lifestyle habits might be detrimental to your ability to fight off infections, like colds and flu? Give yourself a tune-up to help boost your immunity.  read more

~Feelin' Alive!~

Back Workout

I took a break from the trails again today.  Unfortunately, I filled that time with far too much sitting at my computer on work related crap.  But, I still made time for a quick workout of single arm high cable rows, pullups and DB rear delt flyes in addition to a couple of brisk 1/2 mile walks with clients.

Health Watch: Taking time for fitness this winter
With the time for New Year's resolutions right around the corner, many people look to the winter season as the perfect time to get in shape and back into the right wellness regime.

~Feelin' Alive!~

Lower Table Rock Run

After my morning sessions, I headed out to Lower Table Rock for a great run this afternoon.....not a record setting time, but I did push a little harder than I had in awhile.

Obesity Doubles Ankle Fracture Risk
Obesity (classified as BMI of 30 kg/m2 or greater) is becoming more prevalent in America and so are musculoskeletal issues associated with it.

~Feelin' Alive!~

Chest Workout

I took a break from the trails today and only made time for a quick chest workout of BB bench presses, DB flyes and pushups......almost a rest day.

Holiday weight gain: it's not all about the stuffing
It's commonly believed that Americans gain, on average, 5-10 pounds between Thanksgiving and New Years. It turns out that the average gain is closer to one pound--but that, according to this study, it's a pound you never lose. After a few decades that annual pound becomes...obesity.

~Feelin' Alive!~

Upper Table Rock and a Leg Workout

Between business appointments today I made time for a good Upper Table Rock run followed by a quick leg workout of BB front squats, BB SLDLs and calf raises.

Toxins vs.Tradition – What Will Win On Your Thanksgiving Table?
"42% of us will be obese by 2030, our children are expected to have a shorter life span than us...."

~Feelin' Alive!~

Heavy Bag and a Lower Table Rock Run

After client sessions this morning, I spent 30 mins of quality time with my heavy bag and followed that with a fun run in the rain on Lower Table Rock.

Pedometers play up every step you take
Pedometers have ticked off many miles since Leonardo da Vinci sketched his version, essentially a pendulum for walkers, in the 15th century.
While step counting will never be a magic fitness pill, experts say this most pedestrian of gadgets can put extra spring in an ambulatory routine.

~Feelin' Alive!~

Upper Table Rock Run

After a few hours with Hailey and Mason this morning, I headed out to Upper Table Rock for a fun run.  The recent rain has actually made the trail great for running.

Cutting calories in drinks is key to weight control
While the multibillion-dollar sugary beverages industry — soft drinks, juices, energy drinks, coffee concoctions — flows happily on, the science is becoming crystal clear: If you want to lose or control weight, drink no calories. Or very few.

~Feelin' Alive!~

Heavy Bag

After yesterday's fun on the trails, I gave my lower body a bit of a break today and only made time for a 30 minute heavy bag workout.

Belly Bustin' Tips: Five Fall Fitness and Weight Loss Tips

~Feelin' Alive!~

Trail Runs/Hikes #200 and #201

As has happened too often, the Sirens of the Punisher lured me in once again with their sweet, sweet song. And as always, they left me spent in a puddle of sweat at the climactic crest.
But, in testament to a healthy lifestyle, after only a few minutes of recovery I was up for taking on the Bandersnatch on my return trip.
Oh, and this was trail run/hike #200 in 2012.....it just doesn't get much better than this.
And as if that wasn't enough, I spent an hour running and hiking the Uhtoff trail above Ashland this evening......#201.

Weight Loss Is a Family Affair
Whether or not children and teens are overweight, the whole family can benefit from following some basic guidelines. Small changes can quickly add up to make a big difference.

~Feelin' Alive!~

Thanksgiving Dinner Myths

The Truth on 4 Common Thanksgiving Dinner Myths
The holiday season is upon us and that means lots of rich foods that can be both healthy and hazardous for our health. But which of the rumors and myths are true and which are just old wives tales. We separate the fact from fiction.

~Feelin' Alive!~

Lower Table Rock Hike and Another Full Body Workout

Once again I got my day off to an early 6am start with a couple of brisk walks with a client.  Later, after my morning sessions, I did a moderately paced Lower Table Rock hike and I followed that with a full body circuit workout of lunges, pullups, pushups, SB leg curls and SB crunches x 25, 20, 15, 10, 5, 10, 15, 20, 25 reps.

3 Not-So-Secret Ways to Live Longer
Sure, luck and genetics play a role in determining longevity, but research suggests that our actions can add years to our life. Following in the footsteps of some of the world's longest living people, like individuals from Okinawa, Japan, it's possible to alter our outlook and environment to improve health and happiness.

~Feelin' Alive!~

Upper Table Rock Run and a Quick Full Body Workout

After my morning sessions, I headed out to Upper Table Rock for a great run and followed that with a quick full body workout of DB split squats, weighted pullups and decline pushups.......and then back to work on paperwork, client files and bills.

Weight Loss or Fat Loss?
When it comes to weight loss, the scale isn’t telling you the whole story. The scale is an important tool in tracking progress, as is a measuring tape, but they don’t tell you how much of your loss is fat and how much is muscle.

~Feelin' Alive!~

Lower Table Rock Run

After getting the day off to an early 6am start with a couple of brisk 1/2 mile warmup/cooldown walks with a client, I had time for a quick Lower Table Rock run.  It started out a little cool down in the valley in the fog, but it was bright and sunny on top of the Rock.

7 Tips to Prevent Holiday Weight Gain
With Thanksgiving, Christmas and New Years just around the corner, we are heading into the weight-gaining window of the year. For those of us trying to control our weight, it’s a downright “dangerous” time.

Above the valley fog

~Feelin' Alive!~

Lithia Park Hike and Run

After taking a break from exercise yesterday, I got today off to a great start with a couple of non-stop active hours with Hailey.  I followed this with a fun hike and run in Lithia Park.

Even Healthy People Need To Limit Their Salt Consumption
Salt is a major part of the American diet, however, consumption of sodium should be limited to less than 1,500 milligrams per day, even for healthy individuals, according to new studies and the revised American Heart Association presidential advisory, published in the journal Circulation.

~Feelin' Alive!~

Upper Table Rock Run and a Chest & Tricep Workout

This morning I took advantage of the great weather and made time for a quick Upper Table Rock run.  Later, after taking care of business, I did a good heavy lifting workout of BB bench presses, supersets of DB flyes and presses, ring pushups, DB lateral raises and overhead cable tricep extensions.
Now that I've finally gotten to some heavy lifting, and since I haven't really taken a break from exercise for a couple of weeks, it might be time for a day of rest.

Spelman College chooses fitness over athletics
It's about time! More of this is needed. It's about time colleges put the emphasis on the health of all students and not just the obsessive, fanatical achievements of a few pampered athletes.

~Feelin' Alive!~

Back & Bicep Workout and a Lower Table Rock Run

I started the day at 6am with a couple of brisk 1/2 mile walks with a client in the cold, dark fog.  In the afternoon I did a heavy lifting workout of 1 arm standing low cable rows, 2 arm standing high cable rows, pullups, BB shrugs, DB rear delt flyes, BB curls and SB crunches.  And, right before sunset I fit in a fun Lower Table Rock run.

10 Worst Processed Foods for People With Diabetes
Americans consume more packaged, processed foods per person than their counterparts in any other country. But while processed foods are undeniably affordable and convenient, many also contain lots of fat, salt, and sugar — and, if you have diabetes, they probably shouldn't be on your shopping list.

~Feelin' Alive!~