Lower Table Rock Hike

It was a perfect day for a Lower Table Rock hike.  The rain showers were light and not many other people were on the trail.  There were many new sightings of wildflowers and I saw one of the most dense patches of fritillaria recurva I've ever seen.

~Feelin' Alive!~

Yard/Garden Work and a Savannah Loop Run

I was going to take the day off from exercise and get some much needed yard and garden work done....and I did get that done, but the opportunity presented itself to get out in the great weather and do a fun run with a friend on the Lower Table Rock Savannah Loop.

Why Suckable Fruit Sucks
The case against giving your kids blended fruit and vegetable pouches.  read more

~Feelin' Alive!~

Lower Table Rock Run

I managed to get out between rain showers today for an awesome Lower Table Rock run.  I was going to do a heavy leg workout afterward, but chores and errands took over my schedule.....so that will have to wait for another day.

Upping vigorous exercise may improve fibromyalgia
For those who are able, exercising once or twice more weekly may alleviate some symptoms of a chronic pain condition without making joints feel worse, according to a new study.  read more

~Feelin' Alive!~

DB Rows

I took some time out of my afternoon for a really great dumbbell row workout......and I worked my way up to a new 1 rep max of 175 lbs.  I finished the workout with a few sets of pullups.

Can depression cause physical pain?
In many people, depression causes unexplained physical symptoms such as back pain or headaches. This kind of pain may be the first or the only sign of depression.  read more

~Feelin' Alive!~

Upper Table Rock Run and a Chest Workout

Today I headed out to Upper Table Rock for a great run, and with the slightly cooler temps and threat of rain, there were a few less people out on the trail.
Afterward I did a workout of BB bench presses, DB flye/press supersets and pushups.

5 tips to keep weight in check
It’s a myth that eating sensibly is tedious and dull. In truth, a healthy diet contains plenty of delicious and satisfying foods. And for weight control, good food and healthy eating habits make it no big deal.  read more

~Feelin' Alive!~

Lower Table Rock Run -- full circle

After taking care of business earlier in the day, I headed out for an afternoon run on Lower Table Rock.  After a power hike up, I ran around the east and west rims of the plateau and back down the trail........one of the best runs I've had in a long time!

Does weight gain from quitting smoking negate heart benefits?
A new study in the Journal of the American Medical Association says weight gain from quitting smoking does not negate benefits to the heart.  read more

~Feelin' Alive!~

Leg Workout and Heavy Bag

After a great modeling session which included some tough to hold and energetic poses, I headed out to my gym for a fun leg workout of barbell stepups (12 inch step) and circuits of bodyweight squats, single leg stability ball leg curls and single leg bodyweight calf raises.  A little later I still found myself with some residual energy so I headed back out for a 30 minute heavy bag workout.

Orthorexia: Taking healthy eating to a whole new level
Orthorexia is a relatively new term for a disorder where a person becomes obsessed with the “perfect diet” and the cleanliness of food, eating on a highly regulated regime.  read more

~Feelin' Alive!~

Jacksonville Trails

It was a beautiful day outside and time for a change of scenery, so a friend and I headed to the Jacksonville Trails for a great hike and run.

TOPFIT Tips---Drink Fewer Calories
Drinks such as soda, sports drinks, alcohol, specialty coffees and even fruit juices offer only calories with little (if any) nutrition.  They also don’t add to a feeling of satiety, leaving you hungry and eating more calories in the long run.
Want to know more?  Contact me now and take the first step to a healthier lifestyle!

~Feelin' Alive!~

Upper Table Rock Run

Sunny and COLD.....another great day for a Table Rock run.....today, Upper TR was the TR of choice.

1 in 10 U.S. Deaths Blamed on Salt
On the heels of a study linking sugary drinks to 25,000 U.S. deaths a year, new research suggests salty food is even more dangerous.  read more

~Feelin' Alive!~

Lower Table Rock Run and Pullups

Even though it was somewhat sunny this morning it was still chilly......which made for an awesome Lower Table Rock run!  Later, after taking care of some business, I spent about 1/2 hour doing a pullup workout.

ARE EGGS HEALTHY? STUDY DENIES LINK TO CARDIOVASCULAR DISEASE
Some like ’em green and with ham; others eat them scrambled; but it seems some people are just plain confused about whether they should eat eggs at all.  read more

~Feelin' Alive!~

Bench Press and Heavy Bag

I took a break from the trails again today and stayed home for a split workout in my gym.  I started with a bench press workout and followed that a little later with a 30 minute heavy bag workout.

~Feelin' Alive!~

Upper Table Rock Run

After taking a break yesterday, I made time for an awesome run on Upper Table Rock this afternoon.....of course, I did stop a few times for pics.

Study links 180,000 global deaths to sugary drinks
Americans account for about 25,000 obesity-related deaths blamed on over-consumption of sweetened beverages.  read more
(I am sure this number is extremely low)

almost...........

~Feelin' Alive!~

Lower Table Rock Hike and Savannah Loop 5k

After taking yesterday off from exercise, other than a few hours of helping a friend move, I had a fairly active day today.
I started the day with a few hours of keeping up with a very active Hailey and then a friend and I ran 5k on the Lower Table Rock Savannah Loop followed by a relaxed hike up to the plateau.

Exercise Unlocks the Stem Cells of Our Muscles
Working out can help you shed pounds – but that’s just the beginning. Research has found that “endurance exercises,” like a Central Park jog or a spinning class, can make us look younger. The key, exercise, unlocks the stem cells of our muscles.  read more

~Feelin' Alive!~

Upper Table Rock Run and Heavy Bag

I was going to take a break from the trails today but the weather was just too nice and I headed out to Upper Table Rock for a fun run.  I followed this with a 30 minute heavy bag workout.  Plus, I started and ended my day with brisk 1/2 walks with clients.

37 percent of people completely lost
"In sum and all averaged out, it’s safe to say about 37 percent of Americans are just not very bright. Or rather, quite shockingly dumb. Perhaps beyond reach. Perhaps beyond hope or redemption."  read more

~Feelin' Alive!~

Lower Table Rock Run

After taking care of business in the morning, I headed out to Lower Table Rock for an awesome run......and every week there's more wildflowers to brighten up the run!

“Paleofantasy”: Stone Age delusions
An evolutionary biologist explains why everything you think you know about cavemen (and their diet) is wrong  read more

~Feelin' Alive!~

Upper Table Rock Run

I took advantage of the great weather and a little free time today and did a great Upper Table Rock run followed by some much needed yard work (still a lot to do though).

Quitting smoking helps hearts, even with weight gain
People who have quit smoking have a lower chance of suffering a heart attack or stroke than current smokers - even if they put on a few extra pounds in the process, according to a new study.  read more

~Feelin' Alive!~

Tabatas

Thanks to a slow business day I had a little extra time on my hands.  So, I started by getting my taxes done...WooHoo!!  I rewarded myself with a great Tabata workout of suspension pullups, pushups and jump squats plus stability ball crunches.  I had just enough time to mow the lawn too.

U.S. manages disease, not health
The most insistent political question of the past four years has been: How can more Americans get access to medical care?
The federal response was the Patient Protection and Affordable Care Act. Better known as "Obamacare," it is a complex mix of insurance changes and tax credits. When the act takes effect on January 1, 2014, it will provide access to insurance to about 30 million people who currently don't have it.
Unfortunately, that was the wrong question. So the looming "answer" is wrong as well.  read more

~Feelin' Alive!~

Lower Table Rock Run, Snatches and a Clean Car

Due to a timely cancellation, I had time for plenty of activity today.  After getting my morning started with a couple of brisk 1/2 mile walks with a client I headed out to Lower Table Rock for a fun run around the eastern edge of the plateau and back down the hill.  Afterward I spent about 30 mins doing snatches, power snatches and a few overhead squats.  I still had a little energy left over so I gave my car a long overdue cleaning inside and out.

Know your nutrients: carbohydrates
Carbohydrates are an important energy source in your diet. All carbohydrates contain four calories per gram. Grains, fruits, and vegetables are good sources of carbohydrates. Carbohydrates include starches, naturally occurring and added sugars, and fiber.  read more

~Feelin' Alive!~

Rest Day

It was time to schedule in a rest day after a busy week of heavy lifting and trail runs/hikes.  So, other than a few hours with an extremely active Hailey and a couple of hours of household chores, I just took it easy today.

Movie Theater Snack Attack!  How many calories are in your favorite movie treat?
The aroma hits you as soon as you walk through the doors of any movie theater…popcorn! For many people, a trip to the movies isn’t complete without a big tub of buttery popcorn and a giant cup of soda. But if you don’t choose carefully, that treat could be scarier than the next blockbuster horror flick! With a little planning, you can still enjoy a yummy snack that doesn’t wreak havoc on your good eating habits.  read more

~Feelin' Alive!~

Upper Table Rock Trek

After getting my morning started with a couple of brisk 1/2 mile walks with a client, a friend and I headed out to Upper Table Rock for an amazing trek.  We hiked around to the less traveled west side of the horseshoe shaped rock and ended up hiking and running over 8 miles.

10 Surprising Tips on Nutrition From the Experts
Who wants to ingest extra calories that are doing absolutely nothing for us? But many of us are doing that on a daily basis when we consume calories from the solid fats and added sugars that are in so many processed foods and beverages.  read more

~Feelin' Alive!~

Heavy Bag and LTR Savannah Loop 5k

I thought I only had time for a quick 30 minute heavy bag workout today, but due to a cancellation and some inspiration from a fellow trainer and friend, I headed out to the Lower Table Rock Savannah Loop for an awesome 5k run.  After all of the agility running I did on the steep, rocky, snowy, muddy, icy trails this winter, this was quite a change.....the loop is a gently rolling/mild incline and decline fairly well maintained trail.....not too much to trip you up.  My first mile was at a 7mph, 8:34 min/mile pace and the whole 5k was at a 6.8mph, 8:49 min/mile pace......no records being set, but it kicked my butt.

Heart Healthy Diet
For many years, the focus in preventing and treating heart disease has been lowering cholesterol and saturated fat; however heart disease is still the number one killer of both men and women in the U.S.   read more

~Feelin' Alive!~

Upper Table Rock Run and Chinups

A light schedule this morning and warm(ish) weather were great incentives to get out to Upper Table Rock for an awesome run.
Plus, I have yet to hit my goal of a 300 lb pullup (total of body weight plus weight hanging from belt), but I got one step closer this afternoon with a 300 lb chinup.

High Salt Consumption Linked to Growing Autoimmune Disease Rates in Western Societies
The frequency of autoimmune diseases in Western societies, such as multiple sclerosis and type 1 diabetes, has risen in recent decades. In three research papers published Wednesday, high-salt consumption was attributed as a risk factor for causing the spike in these diseases.  read more

~Feelin' Alive!~

Bench Press

Even though my day was filled with personal and business chores and errands, I still made time for a bench press workout....I spent about 30 minutes working my way from light, high rep sets to some heavy 1-2 rep sets.

Find your motivation
Having a personal motivation to lose weight is important for making healthy eating and activity behavior changes. These changes are not easy to make, so motivation and support from others is critical.  read more

~Feelin' Alive!~

Lower Table Rock Run

After once again spending the better part of 3 hours sitting motionless during a fun posing session, I had a need for movement......so, I headed out to Lower Table Rock for a fantastic run in some intermittent light sprinkles.

TOPFIT Tips---Spot Reduction
Spot reduction does not work, and doing hundreds of crunches will not make you lose the fat covering your abs.  Think about it---if exercising a bodypart got rid of the fat in that area, then everyone you know that talks a lot would have a skinny little face.
For more health and fitness tips and articles, visit my website at www.topfitonline.com

~Feelin' Alive!~

Upper Table Rock Run

After taking care of business earlier in the day, I got out for a fantastic Upper Table Rock run in the afternoon......the trail was in perfect condition and it was sunny and warm....couldn't have been much better.
I finished my day with a couple of hours of active time with Hailey and Mason (yeah, that wore me out!).

Fitness experts separate folklore from fact
Can crunches create six-pack abdominal muscles? Do weight-lifting women risk bulging biceps? Is stretching always a good idea?
Experts say disentangling folklore from fact is not easy in fitness, where misconceptions are as pervasive as push-ups and as stubborn as love handles.  read more

~Feelin' Alive!~

Heavy Bag and Lower Table Rock

After a fairly slow start to the day, I spent 1/2 hr of quality time with my heavy bag in the early afternoon.  Later, I spent a few hours traipsing around the Lower Table Rock plateau with a friend.....wildflower season is definitely getting started.

How Food Companies Exploit Americans with Ingredients Banned in Other Countries
A list of ingredients that are banned across the globe but still allowed for use here in the American food supply recently made news.  read more

~Feelin' Alive!~