Lower Table Rock Run

After once again spending the better part of 3 hrs motionless holding a pose this morning (at least it was a fairly comfortable seated pose), I needed some movement and balance in my day.  So, I headed out for a muddy run on Lower Table Rock.....still lots of puddles to splash through on the plateau.

To Maximize Weight Loss, Eat Early in The Day, Not Late
You've heard the dieting advice to eat breakfast like a king, lunch like a prince and dinner like a pauper? Well, there's mounting evidence that there's some truth to it.  read more

~Feelin' Alive!~

Back/Bi Workout

It was a busy day, but in addition to a couple of brisk 1/2 mile walks with a client, I also made time for a quick back and bicep workout of weighted pullups, 1 arm suspension body rows, 1 arm and 2 arm suspension bicep curls, and hanging scapular depression/retraction.

4 Proven Weight Loss Tips From Behavioral Economics
In the world of business research, many scholars are increasingly hinging their hypotheses on sociological and psychological experiments, seeking a true handle on what motivates executives, employees, consumers, and policymakers.  While the goal is generally to help businesses run more effectively, the research often leads to findings that are useful to our everyday lives, too.  For instance, the following experimental studies imply several simple weight-loss tips.........When it comes to exercise, people tend to match their activity to the lowest common denominator.  All else being equal, we’re less likely to aspire to the athletic prowess of the marathon-running cubicle mate than to align ourselves with a sedentary doughnut lover.  read more

~Feelin' Alive!~

Upper Table Rock Run and a Chest/Tri Workout

I got out in the misty rain this afternoon for a fun, muddy Upper Table Rock run.  Afterward, I did a workout of BB bench presses, DB flye/press supersets, and overhead cable tricep extensions.

20 Fitness Tips From the Experts
As the new year begins, many of us make fitness-related resolutions. Whether it's losing five pounds, eating more healthfully or working on our stubborn problem areas. The beginning of the year is a great time for a personal beginning - a time for a fresh slate to tackle our ambitions and make real changes.  read more

~Feelin' Alive!~

Lower Table Rock

After the beating I suffered at my own hands this past weekend, I took it kind of easy today.....I didn't just sit on my butt though.  I still started my day with a couple of brisk 1/2 mile walks with a client and hiked Lower Table Rock in the afternoon.

How to condition your body for fitness performance
Fitness can mean different things to different people. For some it is merely a state of being that avoids lifestyle diseases, keeping diseases like diabetes, high cholesterol, etc at bay.
For others it's about weight loss or how to get the elusive flat stomach. But for a few, dedicated and committed few, fitness is about more than just evading disease, and more than just losing weight - it is about being the fittest one can be.  read more

~Feelin' Alive!~

Upper Table Rock Run and Heavy Bag

I continued my jump back into the fray today with an Upper Table Rock run in the mud followed by a 30 minute heavy bag workout.....after yesterday's workout, it was tough to keep my arms up for the full 30 minutes.....ouch.

What Does 200 Calories Look Like?
Some foods have significantly more calories than others but what does the difference actually look like.  read more

~Feelin' Alive!~

The Punisher, Bandersnatch and Lots of Tabatas

After a 2 day break with virtually no exercise, I jumped back into the fray with guns a-blazin'.....full speed ahead and damn the frikkin torpedoes!
I got the day started with a couple of brisk 1/2 mile walks with a client and then since I had to be in Ashland today, I tackled the Punisher and Bandersnatch on the way down.....I was even greeted by some nice snow flurries to help cool me off a bit.
A little later I did an awesome Tabata workout of 6 exercises.....first, using the suspension trainer, I did pullups, pushups and jump squats......then, using the stability ball, I did crunches, tucks and leg curls.

10 Tips for Safer Exercise
(some good tips, but #7 has some questionable advice)

~Feelin' Alive!~

Heavy Bag and Elliptical

I kind of took it easy again today.....still did plenty of exercise, but kept it just moderate intensity with 30 mins on the heavy bag and 30 mins on the elliptical.

The Honest Coca-Cola Obesity Commercial

~Feelin' Alive!~

Lower Table Rock

After a couple of fairly high volume and intensity days, I took it a little easier today.  I still headed out to Lower Table Rock with a friend, but we only hiked for a couple of hours.....no running today.

~Feelin' Alive!~

Upper Table Rock Run and a Back Workout

I managed to squeeze in a great Upper Table Rock run today between sessions.....more ice and mud, but still a fun run!

In the evening I had time for a back workout of weighted pullups, modified pullups/body rows and 1 arm high cable rows.

Top Four Reasons Why Diets Fail

The battle of the bulge is on -- any movement on the scale yet? "Losing weight is one of the top resolutions made every year, yet only 20 percent of people achieve successful weight-loss and maintenance," says Jessica Bartfield,MD, internal medicine who specializes in nutrition and weight management at the Loyola Center for Metabolic Surgery & Bariatric Care.  read more

~Feelin' Alive!~

Lower Table Rock Run and Bench Press

It was a great day to get above the fog on top of Lower Table Rock for a fun run in the sun.  It was still cold out and the lower half of the trail had a lot of ice on it, but that made it all the more fun!
Later I spent about 30 mins doing heavy bench presses and pushups.

~Feelin' Alive!~

Rest Day

After a fairly active week, it was time to take a break today.  So, other than a few hours of active play time with Hailey, I didn't get any exercise.

7 ways to revamp your space for weight loss success
Public health advocates know our environment, filled with processed foods and sedentary lifestyles, is largely to blame for America's obesity epidemic. That's why there's a big push to make the healthy choice the easy choice.   read more

~Feelin' Alive!~

Upper Table Rock Run

After yesterday's workout it might have been a mistake, but today I headed out to Upper Table Rock for a fun run in the sun and frost and mud and ice (a little bit of everything)......my legs were feeling a little heavy and sluggish, but it was a good run overall.

After-meal exercise may reduce heart disease risk
A high-fat meal may not be quite as bad for your body if you exercise shortly afterward, a small study from Japan suggests.
The results show that walking and doing light resistance training one hour after eating a high-fat meal reduces the boost in triglycerides, fats in the blood, normally seen after consuming this type of food. What's more, exercising after eating did a better job of reducing elevations in triglyceride levels than exercising before a meal.  read more

~Feelin' Alive!~

Clean & Jerks and Deadlifts (and more)

What a great workout!
I started with just the bar and kept adding 10-20 lbs each set......I began with clean & jerks until I could jerk no longer.....then I just did cleans until I could no longer front squat the weight.......then on to power cleans (yeah, I know....I should be able to clean more than I can power clean...I'm working on it)......and then I did deadlifts until I was dead.
45 lbs to 335 lbs in 10-20 lbs increments.

~Feelin' Alive!~

Heavy Bag and Jump Rope plus a Delt/Bi/Tri Workout

After starting my morning doing a couple of brisk 1/2 mile walks with a client, I made time for a couple of workouts between sessions.  First, I spent 40 minutes doing intervals of jump rope and heavy bag and later I did a quick delt, bi and tri workout.

Tips for easing exercise muscle aches
By now, that New Year's exercise resolution has likely rewarded you with more than a few sore muscles. Recovery from the aches can be helped by commonsense techniques like eating healthfully and sleeping six to eight hours a night, but there are a few other do's and some don'ts.  read more

~Feelin' Alive!~

Upper Table Rock Run and Snatches

This morning I took advantage of this awesome sunny but cold weather we're having and headed out to Upper Table Rock for a run.  The sun had only melted the mud in a few spots and the rest was sheets of ice, snow and frozen mud......it made for a fun time.
Afterward I did a quick workout of snatches and power snatches.

"Knowing how to think empowers you far beyond those who know only what to think."
Neil deGrasse Tyson

~Feelin' Alive!~

Heavy Bag and a Lower Table Rock Run

Too cold to workout? BALDERDASH!
Due to a last minute early morning cancellation, I had some spare time on my hands. So, I headed out to my 25 degree gym for a great 30 minute heavy bag workout.
In the afternoon I had time for a fun Lower Table Rock run in the sun (the sun didn't warm things up much....there was still ice everywhere).

Lower Table Rock Patterns in the Ice

~Feelin' Alive!~

Lithia Park Trails and Pullups

After a few active hours with Hailey and Mason in the morning, I spent 90+ mins hiking and running the Lithia Park trails with a good friend......the running was a bit tentative due to the icy trail conditions though.  Afterward I spent about 1/2 hr doing weighted pullups working my way up to a 280 pound 1 rep max (bodyweight plus weight hanging on the belt) and then back down to some lighter higher reps sets.

Winter Activities: How Many Calories Do You Burn?
When the temperature dips below freezing and the snow starts to fall, it's tempting to spend a lazy Saturday or Sunday (or both!) curled up under the covers. But it is possible to enjoy a relaxing weekend at home and still squeeze in some physical activity, even if a trip to the gym is out of the question.  read more
(forget about the number of calories they say you'll burn.....they are probably very inaccurate.  But, just know you will burn plenty!)

~Feelin' Alive!~

Jacksonville Trails and Bench Press

After a morning of paperwork and household chores, I spent 90+ mins hiking the J-ville trails with a friend.  Afterward, I spent about 1/2 hr doing a bench press workout, working my way up to a 1 rep max and back down to some lighter high rep sets.

Training by the Numbers
So while it's true that your nutrition has to be on point if you are going to make a dent in those love handles by Memorial Day, there are several other factors, including strength training, cardiovascular training, sleep, stress management and supplementation that are just as critical to your success.  read more

~Feelin' Alive!~

Elliptical and Heavy Bag

My schedule today didn't allow for enough time to hit the trail, but I did have time for a couple of short workouts at home.  In the morning I made time for a 30 minute elliptical trainer workout and in the afternoon I did a 30 minute heavy bag workout.  I ended my day of activity with a couple of brisk 1/2 mile walks with clients.

The politics–and profits–of weight loss
Reuters reports that since 2009, the food and beverage industry has spent more than $175 million lobbying against government regulations that aim to make Americans healthier.  read more

~Feelin' Alive!~

Overhead and Front Squats

Since how much I can overhead squat has such a big impact on how much I can snatch, I decided to work on that today....still not going very heavy, but my form is getting better.  And, to help increase how much I can clean, I also did a few sets of front squats.

12 Tips to Drink 8 Cups a Day
Water Tactics that Make Every Day an 8-cup Success
Even knowing about the many benefits of meeting your daily quota—increased fat burning, healthier skin, more energy, better digestion, fewer cravings—doesn't make drinking it (or dealing with increased bathroom visits) any less of a struggle for many of us.  read more

~Feelin' Alive!~

Upper Table Rock Run and Heavy Bag

Upper Table Rock was awesome today!  A slick, mucky, muddy trail with howling winds blowing stinging, slushy rain almost horizontal at times.  Hot diggity damn!
After a good run in the rain, I did a fun 30 minute heavy bag workout.

Study: Drinking soda linked to depression
The fact is, Americans are drinking more soda than ever before, but people who drink a lot could be at risk for depression.  read more

~Feelin' Alive!~

Olympic Lifting

After spending the better part of 3 hours this morning posing (it's amazing how much of a workout it can be holding still...LOL), I came home and did a great workout of snatches, power snatches, clean & jerks and power cleans.

How to Keep Your New Year's Resolution To Lose Weight
In theory, losing weight isn’t hard. You simply eat less and exercise more. However, cultural, environmental, and social barriers lead people to make poor choices. Plus, many folks tend to underestimate the calories in their food and overestimate the benefit of exercise.  read more

~Feelin' Alive!~

Lower Table Rock Run

I got the week off to a great start with a Lower Table Rock run in the fog and rain.
Tomorrow?  Hopefully some oly lifting!

The Real Bears
The unhappy truth about soda.

~Feelin' Alive!~

Jacksonville Trails

I finished a week of varied activity with a great hike/run on the Jacksonville Trails with a friend this afternoon.
So far my plan to make some changes to my exercise routine is working out well!

Few Americans Know All the Risks of Obesity
Carrying too many pounds may lead to or worsen some types of cancer, arthritis, sleep apnea, even infertility. But a new poll suggests few Americans realize the links.  read more

~Feelin' Alive!~

Bench Press

The only exercise I made time for today was a bench press workout, but it was a good one!  I started light, worked up to a couple of sets of my 1 rep max (dang, I gotta work on that) and then worked my way back down....I'll be feeling it tomorrow.

5 Tips For Better Health
Many of you might already be doing some or all of these things (or more), and this is certainly not a comprehensive list, but if you follow these guidelines you'll have a good start on a healthier, more functional and fit lifetime.  read more (yeah, I know it's a repeat, but it's worth repeating)

~Feelin' Alive!~

Lower Table Rock Run

I might be shifting my workouts around a bit to focus on other areas of fitness a little more this year, but that doesn't mean I've forgotten about the Table Rocks.  This afternoon between sessions I headed out to Lower Table Rock for a great run on the muddy and icy trail.
I finished my day with a couple of brisk 1/2 mile walks with a client.

Experts weigh in on the dangers of extra pounds
The new statistics are completely misleading for anyone interested in knowing about their optimal weight. ... The paper is a pile of rubbish.  read more

Scientists criticise ‘weight is healthy’ study
Scientists have slammed a recent study which suggests that being overweight can lead to a longer life.  One of the experts labelled the findings a “pile of rubbish” while another said it was a “horrific message” to put out.  read more

~Feelin' Alive!~

Elliptical and Plyometrics

In an effort to change my workouts a little, I spent 30 minutes on the elliptical trainer today....the first time I've used it in many, many months.
Later, in the evening, I did a lower body plyometric workout of depth jumps, box jumps, jump squats and plyo alternating lunges.

Nine ways to lose weight on vacation and still have fun
So how do you avoid sloth and gluttony, two of travel's deadliest sins? Read on for nine easy, active ways to have a virtuous vacation—and even lose a bit of weight while away.  read more

~Feelin' Alive!~

Deadlifts and Heavy Bag

Today's deadlift workout served to remind me of the law of training specificity.  This past year I spent a lot more time on trail running, bodyweight workouts, plyometrics, kettlebell workouts, etc. than I did on heavy lifting and it showed.  I think this year I'll work a little more on my heavy deads and benches in addition to working on my olympic lifts.
I might have to miss a run or two here or there, but considering what I did last year, I think I can afford it.
I also spent 30 mins on the heavy bag this afternoon.

Fructose Tied to Obesity as Study Shows It Doesn’t Cut Appetite
Fructose, a sweetener found on many food labels, may contribute to weight gain and obesity because it has minimal effect on brain regions that control appetite, a study by Yale University researchers found.  read more

~Feelin' Alive!~

1113 Pushups and an Upper Table Rock Run

Today I brought in the New Year with typical TOPFIT style.
I did my annual ~January 1st Pushup Challenge~.  Using today's date (1-1-13) as my target number, I did 1113 pushups ---- total time, 53 minutes.
After a little recovery time, I headed out to Upper Table Rock for a fun run in the muck and mud.

TOPFIT Personal Training & Fitness Education
What are your health and fitness goals for 2013?
"Bringing Fitness to Your Life"....it's what I do. Contact me now and take the first step to a healthier lifestyle.

A view to the east from half way up Upper Table Rock.

~Feelin' Alive!~