Lower Table Rock and Heavy Bag

This morning I made time for a more leisurely Lower Table Rock hike......it was time for a less intense TR adventure.  Later in the afternoon I spent 30 mins on the heavy bag.

Eat Your Way to a Longer Life
Feeling hungry? Start fueling yourself with these delicious and powerful foods that just may improve your health.  see the slideshow

~Feelin' Alive!~

Chest Workout

I took a break from trail running today so I could concentrate on some bookkeeping as well as other business and personal chores and errands.  But, I still made time for a great workout of heavy BB bench presses, DB flye/press supersets, and ring dips.

6 Easy Ways to Speed Up Weight Loss
It’s almost the end of February, and after two months of self-denial, your New Year’s resolution to lose weight is proving discouragingly difficult. You know what you need to do: Cut calories and up your activity level. And you’re on the right track – but the train seems to have slowed down to a crawl.  read more

~Feelin' Alive!~

Upper Table Rock Run

I kept things fairly simple today and only made time for a great Upper Table Rock run.  I was going to do a chest workout but I was feeling a bit fatigued from the past week of activity......so, I listened to my body and decided to postpone that for a day or two.

No, Overweight People Don't Live Longer
Remember that study about how overweight people lived longer?
It was totally wrong, concludes a panel of professors at the Harvard School of Public Health.  read more

~Feelin' Alive!~

Lower Table Rock Run and DB Rows

After spending most of the weekend from Friday evening until Sunday evening getting a great workout helping a friend with some high energy and high intensity moving related projects, I took it easy today.  I started with a Lower Table Rock run and followed that with a workout of DB rows (working up to a 2 rep max of 165 lbs) and chinups.

27 Foods You Should Never Buy Again
Cross these items off your grocery store list—whether they're rip-offs, fakes, drastically unhealthy, or just plan gross, here are the 27 foods you should never buy again.  see the slideshow

~Feelin' Alive!~

Heavy Bag

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

5 Ways to Make Nutrition Labeling More Effective
Thanks to the Nutrition Labeling and Education Act of 1990, we as consumers have easy access to the nutritional information for most of the foods we can purchase in a grocery store. As they say, information is power -- but that power is weakened by several flaws in our labeling system.  read more

~Feelin' Alive!~

The Punisher w/Bandersnatch and Pullups

Once again the alluring Sirens of the Punisher sang their sweet, sweet song and lured me in to have their way with me. Even though they did surrender their fresh carpet of virgin snow to my 2 feet, as always I had to pay the price and was left spent in a puddle of sweat at the summit.
The slick, snowy, slushy and muddy Bandersnatch also conspired to test my stamina, agility and stability on the way down.
Later I did a workout of weighted pullups, suspension 1 arm alternating pullups and suspension rear delt flyes.

How Accurate Are Exercise Machines?
They crunch your calories, calculate your distance and tabulate your heart rate, but how accurate are those exercise machines on the floor of every gym?  read more

~Feelin' Alive!~

Bench Press and Yard Work

Although the trail was calling my name today and the weather was great for a run, I took a break from running and hiking.  Instead, I stayed home for a great workout of heavy bench presses and decline pushups.  Afterward I spent another hour doing some yard work.....still lots to do, but I'm making progress.

What are your 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!

TOPFIT Personal Training & Fitness Education

~Feelin' Alive!~

Upper Table Rock Run and Calisthenics

I made it out between rain showers today and ran Upper Table Rock.....had it all to myself until I was half way down too.  Quite a change from last weekend!
Afterward I spent about 30 mins doing a workout of pullups, pushups, jump rope and heavy bag.

~Feelin' Alive!~

Lower Table Rock Run and Yard Work

I took advantage of some spare time today and headed out to Lower Table Rock for a great run....I just love the trail conditions right now!
Afterward, I was going to do some heavy lifting, but I got sidetracked with a little time travel.  Due to my expert skills in procrastination, I needed the assistance of Mr. Peabody's and Sherman's Wayback (WABAC) Machine. I traveled all the way back to the fall of 2012 for a couple of hours to get started on my fall yard and garden cleanup. More time travel will be needed to complete the job, but at least it's a start.

Six Simple Health and Fitness Tips
Think of these tips as a Post It note you keep in your planner to remind you of pertinent material.  read more

~Feelin' Alive!~

Upper Table Rock Hike, Run and Relaxation

With what seemed like half of the population of the Rogue Valley, I went out to Upper Table Rock today with a good friend for a great run and hike in the sun.  We headed out to the north end of the plateau to get away from the crowds and even took a break to kick back and soak up some sun.

The Truth About Flu Shots
Vaccination is a highly polarized and controversial issue. However, in the case of the flu shot, the evidence is relatively straightforward. Several large reviews have been published in the prestigious Cochrane Library on the efficacy of influenza vaccine in various populations. It’s difficult to reconcile the almost hysterical promotion of the flu shot by medical “authorities” with the results of these studies.  read more (or listen to the podcast)

~Feelin' Alive!~

Heavy Bag

It was a busy day of client sessions and errands, but in addition to a couple of brisk 1/2 mile walks with a client, I made time for a 30 minute heavy bag workout.

Fitness Friday: A refresher on when to use heat or ice
Here's a rule for how to treat your pain: If it's a sharp pain, go with ice. If it's a dull, chronic ache, heat is better. That's a bit oversimplified, but a good place to start.  read more

~Feelin' Alive!~

Chest Workout and Elliptical

I would have loved to get out in the sun today and enjoy a good trail run, but my schedule just wouldn't allow it.  However, I still had some short periods of time to get in a workout of BB bench presses, DB flyes and DB presses, and later 30 mins on the elliptical.

15 MOST ANNOYING DIETARY RESTRICTIONS

~Feelin' Alive!~

Lower Table Rock Run

Between my morning and afternoon sessions today, I made time for a great Lower Table Rock run.  It was sunny and warm with only a few other people on the trail.....and no one else on the route I took around the eastern edge of the plateau.  Still not a lot of wildflowers blooming, but there's lots of new green shoots popping up which should make for a great bloom in a few weeks.

Fitness and nutrition while traveling

Fitting in exercise and eating well while traveling does have its challenges, but it can be done!  read more

~Feelin' Alive!~

Pullups and Heavy Bag

"Missed it by that much".....in my quest for the 300 lb pullup (bodyweight + clothing + weights hanging from belt), I got 290 just barely, but could only do a half rep at 300 :(

Later, after spending about 30 mins working up to my 1 rep max on the pullup, I did a 30 minute heavy bag workout.

HEALTH AND FITNESS: There are no shortcuts
What if there was a way that you could get the benefits of exercise without having to do the exercise? Many people are interested in finding such a shortcut to health and fitness. Some of these ideas are pretty creative. Take this one, for example: Exercise increases your heart rate and causes you to sweat. So does sitting in a sauna. But is sitting in a sauna a shortcut to getting the benefits of exercise? The answer is no!  read more

~Feelin' Alive!~

Upper Table Rock Run and a Leg Workout

I got my day off to an early 6am start with a couple of brisk 1/2 mile walks with a client and later in the afternoon when I was done with all of my client sessions I headed out to Upper Table Rock for a great run.  When I got back, I did a workout of BB front squats, DB stability ball squats, calf raises, Tabata stability ball leg curls, and to totally finish off my legs, Tabata jump sqauts.

Katherine Rowland: Whole Earth Mental Health
The evolving field of ecopsychology aims to cure what ails us by bridging the human-nature rift.
(This article talks about the mental aspects of being part of our environment, as opposed to being separate from our environment, but the same theories apply to the physical aspects as well.)  read more

~Feelin' Alive!~

Lower Table Rock

After a few active hours with Hailey and Mason this morning, I got out with a good friend and enjoyed a fun hike and run in the sun on Lower Table Rock.  The wildflowers are starting to bloom and spring is on its way.

Why Strength Training May Help You Live Longer
Engaging in regular physical exercise or activities has been shown to promote good health, reduce your chances of developing many diseases, and assist you in living a longer, happier and healthier life. For the majority of older persons, “exercise” often consists jogging, walking, using an elliptical or a stair- climber, or pursuing other activities that help to elevate your heart rate and make you sweat.
However, strength training may actually have an equally if not more important role than aerobic exercise as we age.  read more

~Feelin' Alive!~

Rest Day

Even though yesterday was a fairly light day, I still decided to make today a rest day......that is, if you call a few hours of household chores and a couple of hours of files and paperwork a rest day....LOL.

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

~Feelin' Alive!~

Heavy Bag

After a few days of fairly high volume and/or intensity workouts (especially the past 2 days), I took it a little easier today.  Other than a couple of brisk 1/2 mile walks with clients, the only thing I made time for was a moderate intensity 30 minute heavy bag workout.

~Feelin' Alive!~

Lower Table Rock Run and a Back/Bicep Workout

I had another preview of spring today on Lower Table Rock where I had a fun run this afternoon.  I followed this with a workout of weighted pullups, 1 arm suspension body rows, chinups, 1 and 2 arm suspension bicep curls and hanging scapular depression/retraction.

Obesity causes vitamin D deficiency, study shows
Obesity, a condition that affects more than one-third of Americans according to the Centers for Disease Control and Prevention, can cause a host of health problems including increased risk for coronary heart disease, type 2 diabetes, certain cancers and stroke. Now, a new study shows that it might also lead to vitamin D deficiency.  read more

I could only find one of these....

hopefully more will follow soon.

~Feelin' Alive!~

Upper Table Rock Run and a Chest/Tricep Workout

I got out into the sun this afternoon for a great run on Upper Table Rock....it was a nice preview of spring up there.  Afterward, I did a workout of BB bench presses, DB flye/press supersets and suspension tricep extensions.

Exercise Prevents Dementia Study Shows Link Between Fitness And Cognitive Abilities
Most people know that regular exercise can help you alleviate a wide range of health concerns, everything from stroke to arthritis to certain types of cancer. But now regular exercise in middle age has been linked to helping prevent dementia later in life.  read more

The beginning of spring on Upper Table Rock......

they're rather scattered right now, but it's a start.

~Feelin' Alive!~

Overhead and Front Squats

It was a busy day, but I still made time for a quick overhead and front squat workout to help strengthen the weak areas in my oly lifts.

Baby Boomers Sicker Than Parents’ Generation, Study Finds
Baby boomers have more chronic illness and disability than their parents, as their sedentary habits and expanding girth offset the modern medicine that enables them to live longer, a study said.  read more

~Feelin' Alive!~

Lower Table Rock Run

I really needed to get out from under the low clouds and fog in the valley today, so I headed out to Lower Table Rock for an awesome run in the sun.  I had intended to add some heavy lifting after I got back, but that will have to wait until tomorrow (hopefully).

The High Cost of Healthcare
Time for a little rant about the high cost of healthcare, but it's not really about why the cost is so high, it's more about those people that complain about the high cost but do absolutely nothing to keep the cost down.  read more

~Feelin' Alive!~

Uhtoff Trail Hike and Run

After taking another rest day yesterday, I got back out on the trail with a friend today.  We spent a little over an hour running and hiking the Mike Uhtoff Trail above Ashland.  It was nice getting above the Medford fog and out into the sun.

WHAT IS FITNESS?
Fitness is a concept that can be hard to define but easy to recognize when you see the real thing.
To some, being fit means looking like a model or bodybuilder, while to others it means being able to run a marathon or being able to lift more weight than all of their friends.
Is this really enough? Absolutely not! These definitions are too limited and one-dimensional.
At the most basic level, fitness should mean the ability to meet your daily challenges in life with a little left over for emergencies. To carry this one step further, fitness could be defined as a state of peak levels of strength, power, endurance, flexibility, coordination and general health in addition to an optimal level of bodyfat that allows a person to participate in life to its fullest, free of preventable health risk factors. This level of fitness is a step above simple health and wellness. This is a level of fitness that will not leave you wanting for more strength, power, endurance, etc. when presented with an unexpected challenge or attempting a new sport or activity.
To learn more, visit www.topfitonline.com

~Feelin' Alive!~

Upper Table Rock

Although the original plan was for an intense trail run and some heavy lifting today, I just wasn't feeling it.  I still hit the trail, but only for a relaxed hike on Upper Table Rock and I didn't do any lifting at all.  Sometimes you just have to listen to your body.

Alcohol and Nutrition
Alcohol is a part of many social occasions, from family dinners to parties, to sporting events and nightcaps. The problems associated with alcoholism are well known, but what about the impact of social drinking or a moderate intake of alcohol? Does alcohol belong in our diet, or does the risk that it presents outweigh any benefits that may be derived from consuming it?  read more

~Feelin' Alive!~