Born to run barefoot? Some end up getting injured

Born to run barefoot?  Some end up getting injured
Swept by the barefoot running craze, ultramarathoner Ryan Carter ditched his sneakers for footwear that mimics the experience of striding unshod.
The first time he tried it two years ago, he ran a third of a mile on grass. Within three weeks of switching over, he was clocking six miles on the road.  read more

TOPFIT Daily Activities --- Heavy Bag
I kept things kind of light today and only made time for a 30 min heavy bag workout.  Only a couple mins into the workout, the heavy bag decided to fight back though.  Part of the hanging hardware finally started showing its age and broke, sending the 80 lb bag crashing down......I got it re-hung and still finished the workout.

~Feelin' Alive!~

The Exercise Cure

The Exercise Cure
How can we motivate people to take a free, safe, magic pill?
If there were a drug that treated and prevented the chronic diseases that afflict Americans and we didn't give it to everyone, we’d be withholding a magic pill. If this drug was free, in a country that spends more than $350 billion annually on prescription drugs, where the average 80-year-old takes eight medications, we’d be foolish not to encourage this cheaper and safer alternative as first-line treatment. If every doctor in every country around the world didn't prescribe this drug for every patient, it might almost be considered medical malpractice.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
It turned out to be the perfect day for a run on Lower Table Rock.  The temp was just right, there weren't many people up there, and the trail conditions couldn't have been much better....at least on the trail leading up to the plateau.......the plateau had a few soggy and slick areas, but not bad enough to slow me down too much.

~Feelin' Alive!~

TOPFIT Daily Activities Review

What a fantastic week of activity!  In addition to a few brisk walks with clients, I also made time for:

4 Table Rock runs/hikes
3 heavy bag workouts
1 leg workout
1 Christmas Day 12/25 pullup and pushup workout
1 Year End Tribute to 2013 workout
(see previous posts for details)

Did you make time for you health and fitness this past week?

~Feelin' Alive!~

Successful, long-term weight loss can involve many strategies

Successful, long-term weight loss can involve many strategies
With New Year’s Day coming and the nation’s obesity epidemic continuing, it’s likely many people will try to slim down.
There are many ways to lose weight, most with mixed long-term results. The most important factor in getting started might not be how people attempt to shed pounds but why they are overweight, experts say.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
After a few fun hours with Hailey this morning, I headed out to Upper Table Rock for a run.  I started out below the clouds and ended up above them.  The scenery was awesome!

~Feelin' Alive!~

Stressed? Exercise may help ward off anxiety

Stressed? Exercise may help ward off anxiety
Exercise not only improves mood, it may help people maintain reduced anxiety in the face of stressful or emotional events, a new study says.
While many studies have shown a link between exercise and better mood, it was not known "whether these positive effects endure when we're faced with everyday stressors once we leave the gym,".... read more

TOPFIT Daily Activities --- YEAR END TRIBUTE TO 2013
Another annual tradition is in the books!
Today I did my patented TOPFIT ~Year End Tribute to 2013~ workout.
Except for the squat thrusts which were done at the end, all exercises were done for 100 reps (not necessarily non-stop or in the following order) before moving on to another exercise. When all was said and done, I did:

KB swings x 300
suspension trainer pullups x 300
pushups x 300
squats x 300
SB leg curls x 200
SB tucks x 200
SB back extensions x 200
SB crunches x 200
squat thrusts x 13

TOTAL = 2013 reps!

~Feelin' Alive!~

Fitness fails: Workouts you need to stop doing in 2014

Fitness fails: Workouts you need to stop doing in 2014
Fitness fads come and go. And sometimes, they inexplicably come galloping back again (we’re talking to you, Prancercise). Some exercise trends could use a little nudge toward the door, though, like family members who stay too long after the holidays. Herewith, a handful of hot fitness fads that have overstayed their welcome for one reason or another. Maybe they've caused too many injuries. Maybe they’re just too silly to deal with anymore. Whatever the reason, we’d love to say goodbye to these wacky fitness fads in 2014.  read more

TOPFIT Daily Activities --- Rest Day
It was time for another rest day, so the only activity I made time for today was a few brisk 1/2 mile walks with clients.

~Feelin' Alive!~

Nutrition Labels Decoded

Nutrition Labels Decoded
While lists of ingredients and the Nutrition Facts panel are there to help shoppers choose foods to fit their nutritional needs, it's not always easy to interpret. Learning how to decode the jumble of numbers and percentages is the first step in shopping for healthier foods.  read more

TOPFIT says:  Really?  What's there to "decode"?  It's all written in plain English.  This isn't rocket science folks.  The only thing I wouldn't pay much attention to is the "% Daily Value" column.

TOPFIT Daily Activities --- Lower Table Rock and Heavy Bag
I got my day started with a moderate intensity hike on Lower Table Rock.  The fog was so thick up there this morning that you couldn't see the edge of the plateau until you were there. It was a very surreal experience standing at the edge with a wall of fog right in front of my face. Almost as if I could have stepped through that wall into a different world.....which I guess I could have, in a sense.
Am I doing this right?  Later I spent 30 mins on the heavy bag.....you know, since it's Boxing Day and all.......

~Feelin' Alive!~

Craving White Bread? Eat This Instead...

Craving White Bread? Eat This Instead...
If you're avoiding your beloved white bread for fear of harming your health, here's some tasty news: You can enjoy the fluffy stuff again without guilt, as long as you choose wisely. This means opting for sourdough bread over the standard Wonder variety--hardly a sacrifice, considering the zesty flavor and satisfyingly chewy crust of this tangy baked treat.  read more

TOPFIT says:  You should still go easy on sourdough bread since it is usually made with refined white flour and is lacking in many of the nutrients and fiber that 100% whole grain breads contain.

TOPFIT Daily Activities --- Upper Table Rock Run, 12/25 Workout, and Heavy Bag
As has become a tradition for me I started today's fun with a run on a Table Rock...Upper TR this year. A little later I continued with my 12/25 Workout......12 supersets x 25 reps each of suspension trainer pullups and pushups.  And, since I still had some energy left, I finished my day of activities with a 30 min heavy bag workout.

~Feelin' Alive!~

5 celeb diets that don't work

5 celeb diets that don't work
Banking on a trendy weight-loss plan to help you shed pounds? Before you give up gluten or get biotyped, check out this list of the top five celebrity-endorsed diets to avoid.
…but the book written about the diet also warns that it saps your energy, makes you constipated, and gives you bad breath (how nice!).   read more

Really?  Only 100 allowed foods, and some whole categories completely absent.  Yeah, that's healthy.

TOPFIT Daily Activities --- Leg Workout and Heavy Bag
Today's workouts started with DB squats, DB stationary lunges (split squats), calf raises, and SB leg curls.  A little later, after a quick gym cleaning, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

The 7 Worst Fitness Holiday Gifts

The 7 Worst Fitness Holiday Gifts
Still looking for that perfect Christmas gift for the fitness-lover in your life? Then don't buy any of the items on this list!  read more

TOPFIT Daily Activities --- Lower Table Rock Run
This afternoon I made time for a fun run on Lower Table Rock.  There were still a few icy spots, but overall the trail was just muddy and not nearly as slick as it's been for the past 2 weeks.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It was a busy week of personal and business activities, and although it was light in heavy lifting I still made time for:

3 snowy/icy Table Rock runs/hikes
4 heavy bag workouts
1 upper body workout
1 bodyweight full-body circuit workout

Did you manage to maintain your health and fitness this past week?

~Feelin' Alive!~

The Worst Fitness and Diet Products of 2013

The Worst Fitness and Diet Products of 2013
If you ever find yourself awake in the wee hours of the morning flipping through TV channels, you're probably aware of the plethora of junky products hawked on late-night infomercials. Watch these extended ads long enough and you may even be tempted to break out the credit card to sign up for a few "easy" payments.  read more

TOPFIT Daily Activities --- Heavy Bag
I kind of took it easy today and only made time for a 30 minute heavy bag workout.

~Feelin' Alive!~

7 Tips to Help You Avoid Overeating at Buffets

7 Tips to Help You Avoid Overeating at Buffets
We've all been there. Each option looks more delicious than the next. I'm talking about the often-feared buffet restaurant. They seem to encourage gluttony (albeit indirectly) due to their ever-expanding selection of delectable food items. There may certainly be healthy, low-calorie options available, but they're often few and far between. Additionally, it's much more difficult to select the healthier options when you have such a huge number of rich, tasty dishes calling your name.  read more

TOPFIT says:  It's best to just avoid these places completely, but if you find yourself in one, these tips might help.

TOPFIT Daily Activities --- Bodyweight Circuits and Heavy Bag
After taking a break from exercise yesterday, I jumped right back in today starting with a bodyweight circuit workout of suspension pullups, suspension pushups, jump squats, SB leg curls and SB crunches.  The repetitions on the 9 circuits were 25, 20, 15, 10, 5, 10, 15, 20, 25.
A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

5 Tips to Help You Lose Weight This Holiday Season

5 Tips to Help You Lose Weight This Holiday Season
Most people I know aren't worried about losing weight during the holiday season. Instead, this tends to be the one time of year when we give ourselves a break from obsessing about going down a pant size, and instead focus on maintaining weight.
But countering indulgence with some healthy habits may just help tip the scales in the other direction, without much effort on your part at all. Here are some tips that may help you lose weight this holiday season.  read more

TOPFIT Daily Activities --- Rest Day (not really)
I took a break from exercise related activities, but that doesn't mean it was really a rest day.  I was up at 4:30am and between business and personal activities, I didn't get done until 10pm.

~Feelin' Alive!~

An apple a day keeps vascular mortality at bay

An apple a day keeps vascular mortality at bay
We all know the saying, "an apple a day keeps the doctor away." And this may prove true after new research suggests that eating an apple once a day may be just as beneficial as daily statin use when it comes to preventing vascular deaths in individuals over the age of 50.  read more

TOPFIT Daily Activities --- Upper Table Rock and Heavy Bag
After the day's sessions, I took advantage of the sun and headed back out to Upper Table Rock for another fun hike and run.  Unfortunately, the recent thawing and re-freezing has created some extremely icy trails.....it got pretty tricky is some spots, but I stayed on my feet.
Later, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Go nuts!

Go nuts!
Eating nuts can be a tasty way to make your diet more healthy. Nuts are beneficial because they are rich in healthy unsaturated fats, fiber and essential vitamins and minerals. Nuts also contain omega-3 fats and natural plant sterols which, together, may help lower your blood cholesterol and reduce your risk of heaving a heart attack.  read more

TOPFIT Daily Activities --- Lower Table Rock
It was another fantastic day above the fog on Lower Table Rock.
The shifting, undulating fog only feet below the top of the plateau was quite vertigo inducing when standing right on the edge, but at least if I fell, the landing looked pillow soft.

~Feelin' Alive!~

12 Weight Loss Resolutions You Shouldn't Make

12 Weight Loss Resolutions You Shouldn't Make
Get this: 30 percent of all New Year's resolutions are broken before February, according to a poll by the time management firm Franklin Covey. "People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic," says Toby Amidor, a registered dietitian based in New York City. "When people feel as though they've failed, they tend to throw in the towel for good instead of giving their resolution another shot." Here, four of the nation's top diet experts reveal common weight loss resolutions that almost always backfire.  read more

TOPFIT Daily Activities --- Upper Body Workout and Heavy Bag
I started the day by spending a couple of hours with Hailey and Mason, and after finishing business for the day I spent about 30 mins doing BB bench presses and weighted pullups.  I finished the day with a 30 min heavy bag workout.

~Feelin' Alive!~

Obesity triggers a 'tidal wave' of cirrhosis cases

Obesity triggers a 'tidal wave' of cirrhosis cases
There has been a fivefold increase in liver disease for those aged between 35 and 55 over the past decade

Doctor Jude Oben had grim news for a patient last week. The liver expert told the 60-year-old man that he had cirrhosis – for the second time in his life.
Only four years ago Oben's patient had required a liver transplant after his first bout of cirrhosis, a condition he had contracted because he was obese. "Unfortunately my patient continued to overeat and remained obese," said Oben, a hepatologist based at the Royal Free and St Thomas' hospitals in London. "As a result, he contracted cirrhosis again. Sadly, I had to tell him that this time it was very unlikely he would be given another liver."  read more

TOPFIT Daily Activities --- Lower Table Rock Run
It was cold with heavy fog down in the valley, but the sun was shining on top of the Table Rocks.  Although there were plenty of slick spots on the way up, it wasn't nearly as dangerously slick as Upper TR was yesterday.

looking east.....Upper Table Rock peeking out above the fog and Mt. McLoughlin in the background on the right

looking south over the Rogue Valley

looking west...Blackwell Hill peeking out above the fog

~Feelin' Alive!~

TOPFIT Daily Activities Review

With the single digit temps, snow, and slick roads, it was sometimes a challenge to stay active, but I still found a way to do the following this past week:

4 Table Rock runs in the snow
2 heavy bag workouts
1 back workout
1 chest workout
1 leg workout
1 elliptical workout

Did you find a way to meet your fitness goals this week?

~Feelin' Alive!~

The Miracle Drug You Need to Take

The Miracle Drug You Need to Take
Imagine yourself at your next doctor's appointment. The doc walks into the office, sits down across from you, looks you in the eye, and says, "Good news, I can help you. I'm writing you a prescription and I want you to follow it to the letter."
"What is it?" you ask.
"It's a miracle drug," he replies.
You chuckle. "Sorry, doctor, but I really don't believe in miracles."
He nods as if expecting you to say that, then says: "You will."
read more

TOPFIT says:  I admit that I haven't read the book yet, but the basic premise is right on the money.

TOPFIT Daily Activities --- Upper Table Rock Run
After a few active hours with Mason and Hailey, I headed out to Upper Table Rock for a fun run.  Unfortunately, due to much of the trail being a solid sheet of ice (some of the worst conditions I've ever experienced up there), I couldn't run the whole thing, and what I did run was kind of slow......it took over 25 mins to get up and almost an hour round trip which included 10-12 mins of running around the plateau. But, it was absolutely fantastic.....especially considering I didn't bruise, break, strain, or sprain anything.

~Feelin' Alive!~

Want to Burn a Ton of Calories? Stand Up!

Want to Burn a Ton of Calories? Stand Up!
If you're like most people, you spend a whole lot of time resting on your haunches. You sit in the car driving to work; when you arrive at the office, you sit at your desk. After your workday, it's back to the car and then off to the couch where you sit for most of your evening.  read more

TOPFIT Daily Activities --- Heavy Bag
I kind of took it easy today and, other than some chores around the house, the only activity I made time for was a 30 min heavy bag workout.

~Feelin' Alive!~

These Disturbing Fast Food Truths Will Make You Reconsider Your Lunch

These Disturbing Fast Food Truths Will Make You Reconsider Your Lunch
McDonald's, Burger King, Wendy's, Taco Bell -- which one are you craving today? It's pretty likely that you have a favorite fast food chain and that you love many of the tasty options offered at these restaurants. It's hard to miss them. As of 2012, there were 263,944 fast food restaurants in America with a combined revenue of well over $100 billion.
With a Gallup poll revealing that 8 in 10 Americans eat fast food at least monthly and half saying they eat it weekly, these companies know they have a good thing going. And with all the savvy marketing they do, it's no wonder you're itching for that Big Mac. But before you scarf one down, you might want to truly evaluate what's going on with your fast food. Here are some truths that may make you wonder if you still want to go to there for lunch.  read more

    

TOPFIT Daily Activities --- Leg Workout
I took a break from the trails today and kept things close to home after my client sessions by doing a workout of BB squats, DB split squats, SB leg curls, and calf raises.

~Feelin' Alive!~

8 sneaky things that may feed obesity

8 sneaky things that may feed obesity
Ask the average person what causes obesity, and you'll likely get one of these basic answers (or some version thereof):
1. "Eating too much!"
2. "Not exercising enough!"
3. "Genes!"
OK, sure. Seems logical. But while each of those answers may be accurate in its own way, there are other, more surprising, factors that have been linked to obesity, too. No one factor is responsible for obesity, and it's often difficult to prove a direct cause-and-effect relationship. But these sneaky-like-a-thief things might be stealing your family's good health:  read more

TOPFIT Daily Activites --- Upper Table Rock Run
The temps were still down in the 20s and the snow was still sticking, so how could I resist another Table Rock run.....and I even had the Rock all to myself today.  The top of the Rock was above the fog and below a light layer of clouds.

Mt. McLoughlin seen from Upper Table Rock

Lower Table Rock seen from Upper Table Rock

~Feelin' Alive!~

Exercise Reduces Men's Risk Of Dementia And Chronic Disease, Study Shows

Exercise Reduces Men's Risk Of Dementia And Chronic Disease, Study Shows
Exercise now and you'll surely reap ceaseless rewards later, a new study suggests. Men with healthy habits, including regular exercise, are 60 percent less likely to suffer from dementia and cognitive decline later in life, according to findings in a Welsh study.  read more

TOPFIT Daily Activities --- Heavy Bag and Elliptical
I kept my activities at home today and started with a 30 min heavy bag workout.  A little later, I spent 30 mins on the elliptical.....all in all, a couple of good workouts and a needed break from the trails and heavy lifting.

~Feelin' Alive!~

Diet Soda Doesn't Help You Lose Weight

Diet Soda Doesn't Help You Lose Weight
Sales of diet soda beverages is the only number on the decline.
Diet soda is falling out of favor. According to new research from Wells Fargo, low-calorie and zero-calorie soda sales slipped about 7% over the past year. Regular soda has fallen just over 2%.
The reason remains a mystery, but perhaps folks are realizing that the benefits of drinking diet soda are just not there. At least, if you’re trying to shed pounds.
Several studies in the past couple of years have torn holes in the theory that zero-calorie sodas mean zero weight gain. Indeed, research presented at the American Diabetes Association’s (ADA) Scientific Sessions in 2011 showed the opposite is true—diet sodas can actually contribute to weight gain.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Chest Workout
Due to the temps in the 20s (and below), the snow has been sticking around.  So, today I headed out to Lower Table Rock for a run in the still fresh powder  It might not have been virgin snow, but it was still fantastic!  It looked like only a couple dozen people had been up since last Friday, so the snow hadn't been packed down too much.  Once again it was a great stability, agility and core workout.
Afterward I spent some time in my near freezing gym and did a workout of BB bench presses, supersets of DB flyes and presses, and decline pushups.

~Feelin' Alive!~

Regular Exercise Could Boost Creativity

Regular Exercise Could Boost Creativity
Here's one more thing people who regularly exercise can add to their brag list: They may be more creative!
A new study in the journal Frontiers in Human Neuroscience shows that regular exercisers do better on tests of creativity than their more sedentary peers.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Back Workout
It just doesn't get much better than this!
On Friday I had a great run on Lower Table Rock in the middle of the snow storm and today I had a fantastic run on Upper Table Rock in the fluffy powdery snow and sunshine.
The snow might have slowed me down a little bit, but the fun-factor was off the charts, and the balance, agility and core workout just couldn't be beat!
Afterward I made time for a workout of weighted chinups, single arm alternating suspension pullups, suspension rear delt flyes and bodyweight pullups.

~Feelin' Alive!~

TOPFIT Daily Activities Review

This week was lacking a little in heavy lifting, but I still had my fun.  In addition to the brisk early morning walks with clients, I also made time for:

4 Table Rock runs
1 pullup/pushup workout
1 deadlift workout
1 leg workout
2 heavy bag workouts

Did you stay on track with you health and fitness goals this past week?

~Feelin' Alive!~

Hormones That Are Increased During Exercise Could Be Good For Memory

Hormones That Are Increased During Exercise Could Be Good For Memory
Hormones that are increased when you exercise could be a boon to memory, according to a new study.
Researchers from the Boston University School of Medicine found that these hormones, called growth factors, seemed to predict accuracy on a memory test.  read more

TOPFIT Daily Activities --- Rest Day
I had every intention of doing some sort of workout today, but it just never happened.  My body just said no.

~Feelin' Alive!~

Exercise may be an effective treatment for some dementia patients

Exercise may be an effective treatment for some dementia patients
Exercise may prove effective at helping older people with dementia retain their ability to complete simple, everyday tasks, Counsel and Heal reported.
In a study published in the journal The Cochrane Library, researchers reviewed eight studies that assessed the ability of exercise to improve cognitive function in seniors with dementia. Overall, they concluded that exercise helped dementia patients better carry out everyday activities such as walking or standing up from a seated position.  read more

TOPFIT Daily Activities --- Deadlifts and Heavy Bag
I kept things close to home today partly due to the hazardous road conditions and made time for a workout of standard and sumo deadlifts followed by 30 mins on the heavy bag.

~Feelin' Alive!~

Paleo diet is half-baked

Paleo diet is half-baked
Basic biology dictates that there's no way we can eat exactly like our hunter–gatherer ancestors
The Paleo diet not only misunderstands how our own species, the organisms inside our bodies and the animals and plants we eat have evolved over the last 10,000 years, it also ignores much of the evidence about our ancestors’ health during their—often brief—individual life spans (even if a minority of our Paleo ancestors made it into their 40s or beyond, many children likely died before age 15).
Some Paleo dieters emphasize that they never believed in one true caveman lifestyle or diet and that—in the fashion of Sisson’s Blueprint—they use our evolutionary past to form guidelines, not scripture. That strategy seems reasonably solid at first, but quickly disintegrates. Even though researchers know enough to make some generalizations about human diets in the Paleolithic with reasonable certainty, the details remain murky. Exactly what proportions of meat and vegetables did different hominid species eat in the Paleolithic? It’s not clear. Just how far back were our ancestors eating grains and dairy? Perhaps far earlier than we initially thought.  read more

TOPFIT Daily Activities --- Lower Table Rock Run, and Pullups & Pushups
I was going to do a heavy lifting workout this afternoon, but it was snowing......and who in their right mind could possibly pass up the chance to go running on Lower Table Rock in the snow?  It was absofreakinlutley awesome!!  After a brisk power hike up, I ran out and back on the plateau and then ran down the hill in several inches of fresh powder.  I was caked in snow down the front from head to toe and had ice encrusted glasses, but it couldn't have been any better!!
A little later I made time for a quick workout of suspension pullups and pushups.

~Feelin' Alive!~

Sorry, Neo Cavemen, But Your Paleo Diet Is Pretty Much Bullshit

Sorry, Neo Cavemen, But Your Paleo Diet Is Pretty Much Bullshit
As a general rule, it's a good idea to let people eat what they want and leave them alone about it. If someone wants to be vegan, who cares? Let them be vegan. If someone is avoiding gluten, fine! So long as they're not trying to take the donut out of your mouth (which is an easy way to lose a finger) or make it harder for people with real allergies to be taken seriously, then let them avoid gluten. All the more donuts for you! An adult's personal diet isn't really anyone else's business, so it's weird to harass someone for not making the same dietary choices that you make.
Unless we're talking about the paleo diet, which we can all agree is a dumb diet for dumb people who all need to be told how dumb they are.
Joking, of course. If you're a man who wears toe shoes and keeps his hair in one of those greasy half-ponytails, then the paleo diet might be perfect for you.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
I started the day before sunrise with a couple of brisk 1/2 mile walks with a client in the 17 deg morning air.  After the temps warmed up into the 20s, I had a fun run on Upper Table Rock.  I had intended on doing some sort of workout in my gym later, but too many chores and errands kept popping up, so I guess I'll get to that tomorrow.

~Feelin' Alive!~

Confirmed: Energy Drinks Are Bad For Your Heart

Confirmed: Energy Drinks Are Bad For Your Heart
Fact: There are things in this world that, though delicious and convenient, are horrible for our bodies.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
It freezing outside today, but the sun was shining and it made for a great run on Lower Table Rock.

~Feelin' Alive!~

The 10 most filling foods for weight loss

The 10 most filling foods for weight loss
If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. "Foods that promote satiety"—a feeling of lasting fullness—"do exist," insists Dr. David Katz, founder of the Yale University Prevention Research Center. What makes some grub extra satisfying? "Fiber and protein can help," says Barbara Rolls, author of The Ultimate Volumetrics Diet. Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, "allow you to eat more without gaining weight," Rolls says. Want some of that? Make room for these secret-weapon picks.  read more

TOPFIT Daily Activities --- Legs and Heavy Bag
I made time today for a leg workout of BB back squats, DB split squats, SB leg curls and calf raises.  I followed this with a 30 minute heavy bag workout.

~Feelin' Alive!~

'Healthy Obesity' Is a Myth, Report Says

'Healthy Obesity' Is a Myth, Report Says
The notion that some people can be overweight or obese and still remain healthy is a myth, according to a new Canadian study.
Even without high blood pressure, diabetes or other metabolic issues, overweight and obese people have higher rates of death, heart attack and stroke after 10 years compared with their thinner counterparts, the researchers found.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
I started my day before sunrise with a couple of brisk 1/2 mile walks with a client and when I was done with business for the day I had a fun run on Upper Table Rock.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Another awesome week of activity is in the books.  In addition to some brisk walks with clients and some yard work, I also made time for:

1 bench press/weighted pullup workout
1 deadlift workout
2 heavy bag workouts
4 Table Rock runs
and my patented and infamous ~Turkey Burn~ workout (see Thursday the 28th for details)

Did you get your holiday season off to a healthy and fit start?

~Feelin' Alive!~

10 Things I Want My Daughter to Know About Working Out by brynn harrington

10 Things I Want My Daughter to Know About Working Out  by brynn harrington
Mid-way through a recent group exercise class, the teacher lost me.  She didn’t lose me because of some complicated step sequence or insanely long set of burpees; I mentally checked out because of a few words she kept saying over and over.  “Come on!  Get that body ready for your winter beach vacation!  Think about how you want to look at those holiday parties!  PICTURE HOW YOU’LL LOOK IN THAT DRESS!”
“THAT DRESS?”  My brain couldn’t focus on an image of some random dress hanging in my closet.  All I could think about was my three-year-old daughter hearing and trying to process those words.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After a couple of active hours with the grandkids this morning, I finished off my weekend with a fun Lower Table Rock run.

~Feelin' Alive!~

26 Holiday Dieting Tips That Will Keep You Food Coma Free!

26 Holiday Dieting Tips That Will Keep You Food Coma Free!
If you have ever attempted to win the battle of the bulge by either dieting or improving your eating habits, you are probably well aware of the challenges that you may face, especially during the latter portion of the year. The last two months of each year, otherwise known as the holiday season, can be some of the toughest times not only to lose weight, but simply to maintain your current weight as well. Temptation during the holiday season seems to pop up everywhere you turn. read more

TOPFIT Daily Activities --- Deadlifts
After a morning client session and an hour of yard work, I made time for a workout of sumo and standard deadlifts.

~Feelin' Alive!~

Could warm houses be making us fat?

Could warm houses be making us fat?
It’s tempting to crank up the indoor heat during winter, but scientists say it could be making us fat. Keeping your house cool has benefits beyond reducing heating costs, because cold temperatures activate a substance called brown fat that adults carry on their upper back and neck. (Babies have it, too, since they can’t shiver effectively.) Also known as brown adipose tissue, brown fat acts as an internal furnace that consumes many calories, unlike regular fat, which stores extra energy and calories. The only catch is that brown fat must be activated first in order to start burning calories, and cool temperatures can do that.  read more

TOPFIT Daily Activities --- Heavy Bag
After yesterday's high volume and intensity workouts, I was left a bit sore.....so, I took it a little easier today and only made time for a 30 minute, moderate intensity heavy bag workout.

~Feelin' Alive!~

Is Cardio or Strength Training Better for Weight Loss?

Is Cardio or Strength Training Better for Weight Loss?
When it comes to losing weight, not all exercises are created equal. And although a healthy exercise routine includes a variety of moves, some activities are far more efficient than others at burning calories. This is a crucial point because the only "trick" to melting body fat is burning more calories than you eat -- and considering you have to torch 3,500 calories to lose just one pound, your exercise choice can make a big difference in speeding up or delaying your results.  read more

~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 1099 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!~

Obesity Linked With Hearing Loss

Obesity Linked With Hearing Loss
Obesity is associated with a higher risk for hearing loss, according to a new study in the American Journal of Medicine.
On the other hand, greater levels of physical activity are associated with a lower risk for hearing loss, found researchers from Brigham and Women's Hospital.
"We often think of hearing loss as an inevitable part of the aging process, but these findings provide evidence that potentially modifiable risk factors, such as maintaining a healthy weight and staying physically active, may help in the prevention of hearing loss or delay its progression,"......... read more

TOPFIT Daily Activities --- Heavy Bag
Today I took it kind of easy and the only exercise I made time for was a 30 min heavy bag workout.....but I'll be making up for it tomorrow....stay tuned.

~Feelin' Alive!~

5 healthy eating tips for holiday travelers

5 healthy eating tips for holiday travelers
It's the day before Thanksgiving, and your stress level could be measured on the Richter Scale.
There are a zillion people at the airport. Your flight has been delayed because of a nasty winter storm. The kids are crying. Your husband is yelling. Starving, you find the nearest food vendor and order a $12 basket of chicken fingers with fries.
Been there, done that? Eating healthy on the road has long been a struggle for holiday travelers. It's one of the many reasons people tend to gain a couple of extra pounds between Thanksgiving and New Year's Day.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Bench Press/Weighted Pullup Workout
Today I got out for an Upper Table Rock run after taking care of business earlier in the day, and afterward I spent about 30 mins doing BB bench presses and weighted pullups.

~Feelin' Alive!~

People who keep fit and exercise into their 60s are seven times less likely to get ill

People who keep fit and exercise into their 60s are SEVEN times less likely to get ill
People who keep fit in their 60s are seven times less likely to get ill.
A study, published in the British Journal of Sports Medicine, tracked the health of 3,500 people aged over 64 for eight years.
Researchers at University College London found a direct link between major health problems like heart disease , strokes and diabetes, and the amount of exercise done.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
I started my day before sunrise with a couple of brisk 1/2 mile walks with a client, and after I was finished with sessions for the day I headed out to Lower Table Rock for an intense run.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been a week of mixed intensity activities which included one rest day.and the following:

4 Table Rock runs/hikes
2 heavy bag workouts
1 pullup workout
1 bench press workout
1 leg workout
1 elliptical workout

What did you do to maintain or improve your health this past week?

~Feelin' Alive!~

Sugary drinks linked to increased endometrial cancer risk

Sugary drinks linked to increased endometrial cancer risk
Sugar-sweetened beverages have long been associated with a number of health risks – including obesity, diabetes and heart disease.  And now, a new study reveals that sugary drinks may also be associated with a significantly increased risk of a common type of endometrial cancer.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
After an active morning with Mason and Hailey, I took advantage of the sunny day and ran on Upper Table Rock.  The sun might have been out, but there was still pockets of frost where it was heavily shaded.

~Feelin' Alive!~

How to Slash Your Heart Disease Risk in Half

How to Slash Your Heart Disease Risk in Half
According to a new study, there are certain risk factors which, when kept under control, will slash a person’s risk of heart disease and stroke in half.
The study, which was produced by a collaboration between Harvard School of Public Health (HSPH), the University of Sydney and Imperial College London, found that in obese or overweight patients there were three factors which contributed the most to a person’s risk for developing an obesity-related disease:  blood pressure, blood sugar and cholesterol.  read more

TOPFIT Daily Activities --- Heavy Bag and Legs
I got my butt back in gear today, and in between business and personal chores and errands, I made time for a 30 min heavy bag workout and a quick leg workout of DB split squats, supersets of calf raises and SB leg curls, and jump squats.

~Feelin' Alive!~

Exercise may help develop a baby's brain

Exercise may help develop a baby's brain
Living a healthy lifestyle is important for everyone, but doubly so pregnant women. Research has long shown that a pregnant woman’s diet has an effect on the baby, both good and bad. This is why pregnant women are instructed to avoid alcohol and sugars. Moderate exercise by the mother has also been shown to have a positive effect on the baby’s cardiovascular system.  read more

TOPFIT Daily Activities --- Rest Day
I started what was going to be an intense heavy bag workout, but I just couldn't get into it.  I guess it was time for a break.

~Feelin' Alive!~

Easiest Weight Loss Tip Ever: Change Your Sleep Schedule

Easiest Weight Loss Tip Ever: Change Your Sleep Schedule
If you’re looking for a fairly painless way to lose weight (or at least not gain) researchers at Brigham Young University have a new solution for you: Put yourself on a regular sleep schedule. read more

TOPFIT Daily Activities --- Lower Table Rock Run
It was near freezing and a mix of sun and fog, but it made for a fantastic Lower Table Rock run this morning.  The nice thing about this kind of weather is I get the Rock almost to myself!
The rest of the day was spent on personal and business errands and chores.....and a little relaxation.

~Feelin' Alive!~

Kids Today Less Fit Than Parents Were

Kids Today Less Fit Than Parents Were
If trends continue, there is a chance that the children of today may die at earlier ages than their parents will.
According to research presented today at the American Heart Association’s Scientific Sessions 2013, kids today are less fit than there parents were as children.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Chinups
This afternoon I headed out to Upper Table Rock for a great run....the trail is starting to get pretty muddy and the puddles are forming on the plateau, but that just adds to the fun.
Later I spent about 30 mins doing weighted and bodyweight chinups, suspension rear delt flyes and hanging scapular depression/retraction.

~Feelin' Alive!~

Teen obesity linked to serious health problems in adulthood

Teen obesity linked to serious health problems in adulthood
Obesity carries with it a multitude of health risks, but now a large study shows that obese adults who were obese as teens have a much greater risk of developing adverse health conditions, including abnormal kidney function, asthma and difficulty walking.  read more

TOPFIT Daily Activities --- Bench Press and Elliptical
Today I kept all of my exercise activities indoors, starting with a workout of BB bench presses and decline pushups.  Later, in the evening, I spent 30 mins on the elliptical.

~Feelin' Alive!~

4 Ways to Cut Your Workout Time in Half

4 Ways to Cut Your Workout Time in Half
One of the biggest barriers to exercise is time. No one has enough of it. After work or school, chores or car pools, the day is almost over. How are we supposed to find time for a run when we're busy running errands? And a trip to the gym is out of the question.
At least that's what you thought. Now, with these tips, you can cut your workout time in half and fit fitness into every day.  read more

TOPFIT Daily Activities --- Lower Table Rock and Heavy Bag
I made it out to Lower Table Rock today for a moderately paced hike up and around the eastern edge of the plateau.  Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

TOPFIT Daily Activities Review

This week's activities were varied as usual and included:

3 Table Rock runs (including and 8+ mile UTR run)
2 heavy bag workouts
1 bench press workout
1 pullup workout
1 calisthenics workout
1 olympic lifting workout
1 Roxy Ann hike/run

Did you meet your health and fitness goals this past week?

~Feelin' Alive!~

9 Ways to Make Healthy Food More Exciting

9 Ways to Make Healthy Food More Exciting
Eating a nourishing, well-balanced diet is a key component to living a long, healthy life. But after a while it's easy to get tired of eating the same lackluster salads for lunch or grilled chicken with steamed veggies for dinner. Soon enough, boredom could take over and those unhealthy, quick, convenience foods and drive-through-diet disasters start to look more and more appealing. Don't get stuck in a bland food rut! Here are some tips and recipe ideas to make your healthy meals and snacks more fun, flavorful and exciting.  read more

TOPFIT Daily Activities --- Roxy Ann Hike/Run
After an active morning with Mason and Hailey I spent  part of the afternoon hiking and running on Roxy Ann.....I hadn't been up there since last spring.  Awesome views of the valley as usual, although it was a hazy day.

~Feelin' Alive!~

13 Things Sure To Slow Down Your Metabolism

13 Things Sure To Slow Down Your Metabolism
Every cell in your body plays a role in energy metabolism — the process of turning the food you eat into energy that keeps your heart beating, lungs pumping, and muscles moving. The faster your basal metabolic rate, the more calories you burn. And just like there are ways to speed it up — by increasing muscle mass and exercising — certain habits can hit the brakes on your natural calorie-churning engine. Here are 13 things sure to slow you down.  read more

TOPFIT Daily Activities --- Calisthenics and Heavy Bag
After my morning session and some business and personal chores, I made time for a workout of suspension pullups, pushups, rear delt flyes and jump squats, plus stability ball back extensions, oblique crunches and leg curls.  Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

You Won't Lose Any Weight Unless You Makeover Your Mind First

You Won't Lose Any Weight Unless You Makeover Your Mind First
Everyone knows how to lose weight. All you have to do is eat less and exercise more, right?
WRONG. People who have lost significant amounts of weight know that making a lifestyle change is about so much more than calorie restriction and getting a gym membership. It's also a massive mental challenge that requires stamina, rational thought and emotional support. In other words, it's often a mind makeover, first and foremost.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
After my morning sessions and a bunch of chores and errands, I made time for a great Upper Table Rock run.  Looks like it might be the last run where I can stay dry and don't need a jacket for awhile too......like that will slow me down.....LOL.

~Feelin' Alive!~

The Simple Way to Eat Less

The Simple Way to Eat Less
Would that cheeseburger be nearly as tempting if you knew you’d have to log 33 minutes on the treadmill to burn off all of the calories it contains? Didn’t think so. So it’s not exactly shocking that, when menus list how much exercise you’d have to do to work off each food, people order lower-calorie options, according to a recent study.  read more

TOPFIT Daily Activities --- Oly Lifts
Even though it was pretty much a non-stop day of business, chores and errands, I still made time for a workout of power snatches and power cleans.....simple and to the point.

~Feelin' Alive!~

Easy Ways to Eat 5 Fruits & Veggies Each Day

Easy Ways to Eat 5 Fruits & Veggies Each Day
"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.
Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and Pullups
What a fantastic day for a Lower Table Rock run!  Who knows, it might be the last time this year I get up there in short sleeves and with such perfect trail conditions.  Afterward I spent about 30 mins doing weighted pullups.

~Feelin' Alive!~

The easiest way to burn 600 extra calories a week

The easiest way to burn 600 extra calories a week
In a small study of 10 office workers, researchers asked the volunteers to stand up while working for at least three hours each day for a week. They found that standing raised their heart rates just enough that they burned an extra 0.7 calories per minute, or 42 calories per hour. It might not seem like much, but standing for three extra hours a day during the work week adds up to 630 calories burned!  read more

TOPFIT Daily Activities --- Bench Press and Heavy Bag
Today I made time for two 30 minute workouts.  First, I spent 30 mins doing BB bench presses and later 30 mins on the heavy bag.

~Feelin' Alive!~

Exercise is good for moms-to-be -- and baby's brain

Exercise is good for moms-to-be -- and baby's brain
It’s tough to remain motivated to exercise regularly — and even more difficult with the morning sickness, extra weight, and swollen ankles of pregnancy. But moms-to-be might want to lace up their sneakers or don their swim caps. A new study finds that 20 minutes of exercise, three times a week, improves a newborn’s brainpower.  read more

TOPFIT Daily Activities --- Upper Table Rock 8 Mile Run
I got out on another 8+ mile run on Upper Table Rock today.  And, if you know where to look, you can still find a few wildflowers.

~Feelin' Alive!~

TOPFIT Daily Activities Review

As usual, I stayed fairly active this past week.  In addition to several brisk 1/2 mile walks with clients, and 1/4 mile of walking lunges with a client before sunrise on Monday, I also made time for:

4 Table Rock runs
2 30 min heavy bag workouts
1 calisthenics workout (the ~TOPFIT 400~)
1 chest workout
1 back workout
1 30 min elliptical workout

What did you do to maintain or improve your health and fitness this past week?

~Feelin' Alive!~

Simple tips to get kids to eat better, exercise more

Simple tips to get kids to eat better, exercise more
Currently, about a third of kids in this country are overweight or obese, according to the Centers for Disease Control and Prevention. Extra pounds put kids at a higher risk of type 2 diabetes, high blood pressure, high cholesterol, liver disease, sleep apnea and other health problems.  read more

TOPFIT says:  Most importantly, parents need to set the example for a healthy lifestyle. Additionally, they need to set down the rules and the consequences for unhealthy behaviors just like they would for other unhealthy behaviors such as drug use (and of course, enforce the rules they have set).

TOPFIT Daily Activities --- Heavy Bag and Elliptical
After some morning chores, I made time for a 30 minute heavy bag workout followed a little later with 30 mins on the elliptical.

~Feelin' Alive!~

Can This Simple Trick Help You Lose Weight?

Can This Simple Trick Help You Lose Weight?
Would you like to upsize that for an extra 50 cents? That's a question most of the population is all too familiar with. Yes, it's a sad reality that we're in danger of (or are we already there?) becoming a supersized nation. For an extra 50 cents we can get twice as many fries with our takeaway burger. Gone are the days of small, medium and large serving sizes. Small is now regular, medium is now large and large is jumbo. And don't even get me started on the family-sized option. In this increasingly supersized world, it might be time to focus our bigger is better mentality on something other than our serving sizes.  read more

TOPFIT Daily Activities --- ~TOPFIT 400~
I kept things simple and to the point today by doing the ~TOPFIT 400~ workout......100 reps each of chinups, pushups, SB crunches and squats.

~Feelin' Alive!~

The 5 Most Fattening Thanksgiving Foods

The 5 Most Fattening Thanksgiving Foods
It's no secret that Thanksgiving is among the least diet-friendly holidays on the calendar. Who can resist the savory aromas of casseroles and pies wafting from the kitchen, no matter how strong their dedication to fitness? Unfortunately, the foods of the season are often laden with butter, cream and sugar, all of which spell trouble if you're watching your waistline.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
After my morning sessions, I made time for an Upper Table rock run followed by a 30 minute heavy bag workout.

~Feelin' Alive!~

Americans Want Food That's "Natural," a Word That Means Nothing

Americans Want Food That's "Natural," a Word That Means Nothing
Americans do not grasp the fundamental concepts of science—indeed, we actively deny them—and we are one of the most obese nations on earth, so we ain't exactly nutritionists, over here. Still, we know enough to look at the label of whatever processed artificial Oreo-cookie-bit-encrusted flavor of Pop Tart we're currently buying very closely to see whether the word "natural" appears anywhere on that label. If so, we will buy it. If not, we will shoplift it, because who wants to be seen buying something that's not natural?  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Back Workout
After taking care of business earlier in the day, I made time for a Lower Table Rock run followed by a workout of BB rows, suspension single arm pullups (body rows), suspension rear delt flyes, and chinups.

~Feelin' Alive!~

5 Tricks to Avoid Holiday Weight Gain

5 Tricks to Avoid Holiday Weight Gain
It's that time of year again. The Thanksgiving/Christmas season is when we’re most likely to gain weight. It's not all our fault – the days get shorter and colder so we crave more food, likely thanks to our primitive ancestors who needed to stockpile calories for the harsh winter.
But the simple fact is that there are more festivities filled with decadent cuisine and treats, and studies show people are more likely to indulge when in the company of others.
It is possible to enjoy the holidays – and those holiday parties – without completely falling off the wagon. Here are a few tips and tricks to help you enjoy the season without adding unwanted pounds.   read more

TOPFIT Daily Activities --- Chest Workout
I got my morning started before sunrise by doing a couple of brisk 1/2 mile walks with a client and when I was done with sessions for the day I pieced together a workout of BB bench presses, DB flyes and pushups.

~Feelin' Alive!~

The mind game of weight loss

The mind game of weight loss
Are you an all or nothing thinker? Do you expect perfection from yourself? Have you found yourself obsessing on what you do wrong, rather than well?
If you are nodding your head in agreement, it is time my friend. Time to leave All or Nothing thinking behind. Losing weight is really a mind game. Your body will drop the weight when you stick to the plan. Here is the trick, you don’t have to do it perfectly. Weight loss occurs when you are on the plan more than off. It isn’t 100% of the time. It is more like 80%. When you make 8 out of 10 good choices, you will succeed. It is only a matter of time.  read more

TOPFIT Dalily Activities --- Upper Table Rock Run
It was a perfect day for an Upper Table Rock run.  The cool, wet weather kept everyone else indoors it seems and I had it all to myself.

~Feelin' Alive!~

Your DIY health care plan

Your DIY health care plan
Health care is an important and contentious topic in both political and social circles these days.
Knowing that this controversy is unlikely to be resolved soon, you may be looking for ways to take health care into your own hands.  read more

TOPFIT Daily Activities --- Walking Lunges and a Lower Table Rock Run
I started my morning before the sun came up with a couple of brisk 1/2 mile walks and 1/4 mile of walking lunges with a client.  Later I had a fantastic run on Lower Table Rock.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Even though I had a couple of high volume and/or intensity days this week, overall it was a lighter week which even included one rest day.  The week of activity included:

2 Table Rock runs
1 Table Rock hike
2 heavy bag workouts
1 chest workout
1 back workout
1 deadlift workout
1 calisthenics workout

Did you meet your health and fitness goals this past week?

~Feelin' Alive!~

Jogging in a forest twice as good for you as jogging in a gym

Jogging in a forest twice as good for you as jogging in a gym
Are you getting tired of your same old cardio routine at your local gym? Have you "hit a wall" with your training? New research indicates you would get a better run if you jogged with nature - and it would improve your mental state as well.  read more

TOPFIT Daily Activities --- Calisthenics
I mixed things up a bit today with a randomized calisthenics workout.  In no particular order, I spent about 30 minutes doing intervals of burpees, pushups, ring pushups, pullups, chinups, alternating plyo lunges, jump rope, jumping jacks, SB oblique crunches, SB back extensions, calf raises, and hanging scapular depression/retraction.

~Feelin' Alive!~

Kettlebells for weight loss, conditioning and improved back health

Kettlebells for weight loss, conditioning and improved back health
Kettlebell training was first used during the 1700s, and is today experiencing increased attention as an effective and fun part of a training program. When used correctly, kettlebell exercises build strength and endurance and can be used as part of a weight loss program or when trying to improve back problems.  read more

TOPFIT Daily Activities --- Deadlifts and Heavy Bag
After a relaxing day of no exercise yesterday, I got right back into the game today with a heavy deadlift workout and a 30 minute heavy bag workout.

~Feelin' Alive!~

Top three tricks to make yourself exercise during the holidays

Top three tricks to make yourself exercise during the holidays
Everyone is extra busy during the holidays season, yet most people's commitments involve parties and eating, leading to weight gain that people rarely lose. Visit nearly empty gyms and sports fields, and then look at the enormous amount of calories people consume from holiday dinners, treats and alcohol, and it is not hard to figure out why everyone's waistlines are expanding like Jolly Old St. Nick's.  read more

TOPFIT Daily Activities --- Upper Table Rock Run, a Back Workout and Heavy Bag
I kicked up the volume and intensity a bit today starting with a good Upper Table Rock run, followed by a workout of weighted pullups, BB rows, alternating suspension pullups, and chinups.  I ended the day with a 30 minute heavy bag workout.

~Feelin' Alive!~

Exercise may prevent fall-related injuries in older adults

Exercise may prevent fall-related injuries in older adults
New research suggests that exercise programs aimed at preventing falls in older adults may also prevent injuries caused by falls.  read more

TOPFIT Daily Activities --- Lower Table Rock Hike
After finishing my morning sessions today, I headed out to Lower Table Rock for an intense run.......it didn't happen though.  My body was telling me it needed something different, so I still did the mileage, but reduced the intensity to a brisk hike.  And it was a perfect day for it too since the weather was great and after about 5 mins into my hike I had the Rock all to myself.

~Feelin' Alive!~

Sneaky Sources of Sugar

Sneaky Sources of Sugar
Are you accidentally loading up on the sweet stuff?
In scary news, a recent report from the CDC found that women consume an average of 13.2 percent of their total daily calories from added sugars.  read more

TOPFIT Daily Activities --- Chest Workout
After a busy morning and early afternoon, I made time for a chest workout of BB bench presses, DB alternating bench presses, DB flyes, and decline pushups (feet on a 65cm medicine ball).

~Feelin' Alive!~

The Easy Way to Cut Cravings

The Easy Way to Cut Cravings
New research shows skimping on sleep can give you a serious case of the munchies. Here’s how to step away from the Funyuns and the Chunky Monkey ice cream.   read more

TOPFIT Daily Activities --- Upper Table Rock Run
It was a busy day, but I still found time for a good Upper Table Rock run.  I had intended to do some heavy lifting too, but that will have to wait for another day.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Although I took one day off from exercise this past week, in addition to the usual yard work and walks with clients I also made time for the following:

3 Table Rock Runs (including a fantastic UTR 8 mile run)
1 squat workout
4 heavy bag workouts
1 kettlebell workout
1 upper body bodyweight workout

What did you do to maintain or improve your fitness this past week?

~Feelin' Alive!~

10 Exercise Myths Busted!

10 Exercise Myths Busted!
It's amazing how incredibly wrong some beliefs about fitness really are. People think the craziest things about their exercise, diet and fitness habits, and they'd be surprised to learn that all they are are myths--which have long since been discredited.  read more

TOPFIT Daily Activities --- Kettlebells and Heavy Bag
I kept the intensity somewhat moderate today starting with a kettlebell workout of single arm swings, clean & presses, and snatches.  A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

US food corporations fueling obesity epidemic with addictive ingredients

Battle of the bulge: US food corporations fueling obesity epidemic with addictive ingredients
Between 1985 and 2010, the price of beverages sweetened with high-fructose corn syrup fell 24 percent in real terms, with American children consuming on average an extra 130 calories daily from soft drinks.
If that wasn't bad enough, a 2010 Princeton University study found that rats with access to high-fructose corn syrup gained substantially more weight than those with access to table sugar, even if their overall caloric intake was equal.   read more

TOPFIT Daily Activities --- Upper Body Bodyweight Circuits and a Heavy Bag Workout
I decided that my legs were still in need of some recovery time, but I still needed to workout today.  So, I started with 10 circuits x 20 reps each of suspension pullups, ring pushups, and stability ball oblique crunches.  I followed that a little later with a 30 minute heavy bag workout.

~Feelin' Alive!~

High blood sugar may affect memory in some people

High blood sugar may affect memory in some people
Exercising regularly and eating a healthy diet can help keep blood sugar at a healthy level.
People who didn't have type 2 diabetes but had blood sugar at the high end of the normal range performed worse on memory tests than those with lower blood sugar, a study out Wednesday shows.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After a couple of light exercise days it was time to get back on the trail again, so I headed out to Lower Table Rock for a run.  I still haven't recovered fully from all of the activity during the past couple of weeks and was feeling a bit sluggish, but it was still a good run.

~Feelin' Alive!~

No Free Lunch

No Free Lunch
What's the link between cheap food and expensive health care? Food journalist Michael Pollan explains the relationship between what we spend on food and the rising cost of health care in America.

TOPFIT Daily Activities --- Heavy Bag
It was a jam packed day of errands and chores, but I still made time for a 30 minute heavy bag workout.  Hopefully tomorrow I can find time for a good run and maybe even some heavy lifting.

~Feelin' Alive!~