Obesity in early 20s curbs chances of reaching middle age

Obesity in early 20s curbs chances of reaching middle age
Young men who are obese in their early 20s are significantly more likely to develop serious ill health by the time they reach middle age, or not even make it that far, suggests research published in the online journal BMJ Open.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Back/Bi Workout
This morning I got out for a fun Upper Table Rock run....it was still a bit chilly after a near freezing night, but the sun was warming things up by the time I was done.
In the afternoon I did a good workout of weighted chinups, DB rows, DB curls and hanging scapular retraction/depression.

~Feelin' Alive!~

Diet + exercise optimal for obese elderly

Diet + exercise optimal for obese elderly
A combination exercise and diet regimen may reduce frailty and increase physical performance for elderly adults who suffer from obesity, according to a study.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Chest/Tri Workout
In addition to a couple of brisk 1/2 mile walks with a client this morning and some yard work this afternoon, I had a great run on Lower Table Rock and did a workout of BB bench presses, DB flye/press supersets and ring dips.

~Feelin' Alive!~

TOPFIT Daily Activities Review

In addition to plenty of yard and garden work this past week, I also made time for:

4 trail runs
2 heavy bag workouts
1 kettlebell workout
1 calisthenics workout
and even 2 active recovery/rest days

What did you do to stay fit and active this past week?

~Feelin' Alive!~

7 Health Problems Eased by Exercise

7 Health Problems Eased by Exercise
Ever wonder why you feel so great after you break a sweat? Turns out, exercise isn't just an effective flab-fighter—it's a remedy for pretty much any troubling health issue you are facing: anxiety, insomnia, back pain—even hot flashes.  read more

TOPFIT Daily Activities --- Jacksonville Trails Hike/Run
Today I headed out to the Jacksonville Trails for a fun run/hike with a friend.  The Columbine are just starting to bloom and I'm still trying to identify the Fritillaria that we found.

~Feelin' Alive!~

Weight Loss or Fat Loss?

Weight Loss or Fat Loss?

When it comes to weight loss, the scale isn’t telling you the whole story.  The scale is an important tool in tracking progress, as is a measuring tape, but they don’t tell you how much of your loss is fat and how much is muscle.  In order to know if your weight loss has been primarily fat loss, you need to know your bodyfat percentage preferably from skin fold calipers, hydrostatic weighing or DEXA.  read more

For more health & fitness tips & articles, visit www.topfitonline.com

TOPFIT Daily Activities --- Rest Day

Sometimes my body and my schedule just demand a rest day.

~Feelin' Alive!~

Lifelong exercise can help you maintain speed and fitness as you age

Lifelong exercise can help you maintain speed and fitness as you age
It’s inevitable: As you get older, you slow down. A 40-year-old runs more slowly than a 20-year-old. A 70-year-old can’t be expected to keep up with a 50-year-old on a bike or a hike. It’s only natural.  Well, no, it’s not.  read more

TOPFIT Daily Activities --- Calisthenics and Upper Table Rock
After taking care of business, chores and errands this morning and afternoon, I made time for a quick workout of pullups, pushups, squats, SB leg curls and calf raises.  I ended the day with an evening hike/run on Upper Table Rock with a friend......the Mariposa Lilies and Camas are coming on strong!

~Feelin' Alive!~

What Does “Food Processing” Really Mean?

What Does “Food Processing” Really Mean?
Like other writers about food.........I feel uneasy about the the terms, “natural” and “processed.”  It’s easy to identify a cauliflower at the farmer’s market as “natural” and the Vegetable Thin crackers that I described in The Salty Truth as “processed” because the latter contains ingredients that have nothing to do with nutrition and everything to do with appealing to consumers, preserving shelf life, and lowering the cost of production.  read more
(Just the act of picking your fruits and vegetables and washing them is "processing", so it's not practical to say you don't or shouldn't eat "processed" foods.  Where do you draw the line?)

TOPFIT Daily Activities --- Lower Table Rock Run and Heavy Bag
It was another busy day, but I still found time for a fun Lower Table Rock run this morning.  I ended the day with a late 30 min heavy bag workout.

~Feelin' Alive!~

Double up: Diet, exercise together are key to success

Double up: Diet, exercise together are key to success
Folks who want to get in better shape and eat healthier are often encouraged to make one change at a time, but a new study finds that people are the most successful when they tackle their diet and exercise habits simultaneously.  read more

TOPFIT Daily Activities --- Kettlebells
After once again spending the better part of 3 hours motionless this morning, I needed some movement and exercise......but, I also needed a bit of a break from exercise.  So, I did a quick, moderately intense kettlebell workout of single arm swings, snatches and clean & presses.

~Feelin' Alive!~

Spring into shape with these simple, useful health and fitness tips

Spring into shape with these simple, useful health and fitness tips
Here we are, smack dab between spring break and summer vacation. If you didn't manage to get into bathing suit shape by the former, here's help looking toward the latter.
Health and nutrition experts share their latest tips and ideas for getting into shape, eating right and staying healthy.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
Due to a timely cancellation today, I had time to work out the little bit of soreness from yesterday's craziness with a fun Upper Table Rock run.  Afterward I spent 30 mins on the heavy bag.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been an active week in the life of TOPFIT.
In addition to several brisk walks with clients and friends, plus several hours of heavy yard work, I made time for:

3 trail runs
2 heavy bag workouts
1 Tabata workout
1 chest workout
1 back workout
1 backward Lower Table Rock hike/run

What did you do to stay fit and active this past week?

~Feelin' Alive!~

Lower Table Rock Backward Hike

The Backward Lower Table Rock Hike was a success!! Joining me were Clista, Todd, Alex (Todd's son) and Terry.
After hiking and running backward all the way up, we all did our own thing on the top......Clista and I ran out and back on the plateau. For the trip down, Clista and Alex ran and Todd and I skipped (yes, I said skipped) all the way down.
Fun times were had by all.....the strange looks we got from other people were just a bonus.

~Feelin' Alive!~

Weight Loss Plateaus: How to Get Over the Hump

Weight Loss Plateaus: How to Get Over the Hump
You've put in the hard work. You've overhauled your diet. You've put in countless hours at the gym, sticking to those grueling workouts time and time again. You've been rewarded with continuously-dropping numbers on the scale. And then it happens: you hit a weight-loss plateau.   read more

TOPFIT Daily Activities --- Heavy Bag and Gardening
Since tomorrow is the much anticipated Backwards Lower Table Rock hike, I took a break from the trail today.  But, I still made time for a 30 minute heavy bag workout and a couple of hours of heavy gardening work for a friend.

~Feelin' Alive!~

3 Easy Full-Body Exercises, 1 Piece of Equipment

3 Easy Full-Body Exercises, 1 Piece of Equipment
If you are looking for one very efficient piece of exercise, look no further than the kettlebell. Kettlebell workouts are famous for burning fat by increasing lean muscle while building balance and grace. Plus it is an amazing stress-reliever that relieves tension in both the muscles and the mind. The exercises are simple, yet effective.  read more
(I strongly urge you to consult  with a professional to learn these exercises)

TOPFIT Daily Activities --- Upper Table Rock Run and Yard Work
After taking care of business today I took advantage of this awesome weather and headed out to Upper Table Rock for a fun run.  When I got back I spent some time doing a bit of much needed yard work.

~Feelin' Alive!~

The High Cost of Healthcare

The High Cost of Healthcare
It seems like everyone complains that healthcare is too expensive, but they do everything in their power to plant themselves firmly in the middle of the same system that they complain so much about.  read more

For more health & fitness tips, visit www.topfitonline.com

TOPFIT Daily Activities --- Tabatas and Heavy Bag
A couple of brisk 1/2 mile walks with a client got my day off to a good start and afterward I did a Tabata workout of suspension trainer pullups and pushups, stability ball crunches, and squats.  Later I spent 30 mins on the heavy bag followed by a 1.5 mile walk with a friend.  Not a bad day of activity overall.

~Feelin' Alive!~

Forget Gym Equipment! Use Your Own Body Weight to Workout

Forget Gym Equipment! Use Your Own Body Weight to Workout
Sometimes you can't make it into the gym. Sometimes, you don't need it. You can have a killer workout in your basement, living room, hotel, wherever. It's called body-weight training, and all it involves are some intense moves that you'll perform, using your own body as leverage and resistance.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Back Workout

After client sessions this morning, I headed out to Lower Table Rock for a fantastic run in the sun. Even though it was sunny, it was still just cool enough to be perfect running weather.  Afterward I did a fun workout of weighted pullups, DB rows, single arm suspension pullups and chinups.

~Feelin' Alive!~

How Exercise And Other Activities Beat Back Dementia

How Exercise And Other Activities Beat Back Dementia
The numbers are pretty grim: More than half of all 85-year-olds suffer some form of dementia.
But here's the good news: Brain researchers say there are ways to boost brain power and stave off problems in memory and thinking.
In other words, brain decline is not necessarily an inevitable part of aging. "It's simply not pre-destined for all human beings," Bryan James tells Shots. He's an epidemiologist at the Rush Alzheimer's Disease Center in Chicago. "Lots of people live into their 90s and even 100s with no symptoms of dementia."  read more

TOPFIT Daily Activities --- Jacksonville Trail Run
I got my day off to an early start with a couple of brisk 1/2 mile walks with a client this morning and after finishing with client sessions for the day I went to the J-Ville Trails for a 2 hour run (with a few breaks for pics).

These buttercups are so shiny, it's hard to get a good pic of them.

I went to the right, but I guess I didn't try hard enough :(

~Feelin' Alive!~

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.

#1....STOP drinking soda and cut out added sugar in your diet. Not only does soda have no nutritional value, it has serious and severe negative affects on your health. And more specifically, cut out all fructose unless it comes in its natural wrapper (this means only whole fruit, no fruit juice and certainly no HFCS).
#2....Go for a walk every day for at least 20 minutes, but preferably for 30-45 minutes (treadmill or elliptical will do or you can go on a bike ride inside or out). And walk like you mean it....like you have some place to be and you're late. If it's easy, your body has no reason to change. This isn't a stroll, this is a power walk! Remember, "no challenge, no change".
#3....Start cooking. This doesn't mean heating pre-made meals or using mixes, canned and frozen foods, this means cook from scratch with REAL, unprocessed (or minimally processed) food as much as possible. And just forget about fast food....there's nothing there that's good for you....NOTHING!!
#4....Get outside and experience the healing and rejuvenating affects of nature (aka biophilia). Spend some time in the open air and in the most natural setting that's practical for you for as much time as you can every day. This can be combined with #2....wow, 2 birds with 1 stone....how easy is that!
#5....Relax. Find time to relax during the day. At least 10 minutes would be good, but more is better. This could be a relaxing style of yoga, some time in a quiet room reflecting on your thoughts, stretching, practicing deep breathing and relaxation techniques, or it could be combined with #4 and you could go on a relaxing walk in the woods or hang out in your hammock.

For more health & fitness tips, visit www.topfitonline.com

TOPFIT Daily Activities --- Chest Workout
I took another break from the trails today and spent some time in my gym doing a workout of BB bench presses, DB flye/press supersets, ring dips and pushups.

~Feelin' Alive!~

Upper Table Rock Run

After an active morning with Hailey and Mason, I headed out to Upper Table Rock for a fun run and a much needed fix of biophilia.  Now time for a little relaxation before starting a busy week.

Candy and soda for breakfast
Unfortunately, the foods that many children eat for breakfast are far from healthy. In fact, the nutritional value of many common breakfast foods are more similar to candy and soda than a healthy meal to start the day.  read more

~Feelin' Alive!~

Clean & Jerks and Heavy Bag

I took a break from the trails today, but that doesn't mean it was a rest day.
In addition to tons of bookkeeping, client files, reading for CEUs, cleaning, etc, etc, etc, I made time for a workout of clean & jerks and power cleans followed a little later by a 30 minute heavy bag workout.

Being a Couch Potato Is More Harmful Than You Think
The idea of "couch potatoes" tends to conjure up images of overweight, lazy unkempt slacker-types. We've heard about the research that has shown that the more hours of television watched per day, the higher the risk for overweight or obesity. The long-held belief was that television junkies weighed more because they snacked more while glued to the tube. But did you know that the actual position of lying down for long periods of time is actually dangerous to your health?  read more

~Feelin' Alive!~

Upper Table Rock Run and High Intensity Circuits

Due to another timely cancellation I had time to do a quick Upper Table Rock Run around noon......it was a very popular place today.

Later I did an awesome workout in my gym.....20 minutes of non-stop pullups, pushups and squats. I completed 21 cirucuits of:
pullups x 5
pushups x 10
squats x 15

I finished the day with a couple of brisk 1/2 mile walks with a client.

As America's waistline expands, costs soar
U.S. hospitals are ripping out wall-mounted toilets and replacing them with floor models to better support obese patients. The Federal Transit Administration wants buses to be tested for the impact of heavier riders on steering and braking. Cars are burning nearly a billion gallons of gasoline more a year than if passengers weighed what they did in 1960.  read more

~Feelin' Alive!~

Lower Table Rock Run

In between training sessions and various chores and errands today I made time for a Lower Table Rock run.....there seems to be more wildflowers with each new trip up the Rocks!  I ended the day with a 30 min brisk walk with a friend.

How to keep weight off
It’s a classic lament: Pounds seem to creep on with every passing year. And, unfortunately, the phenomenon is supported by the facts.  read more

~Feelin' Alive!~

Rest Day

Today was a rest day.....well, a rest from any formal exercise anyway.  I still got out for a couple of hours to do some heavy yardwork.

Dirt Poor: Have Fruits and Vegetables Become Less Nutritious?

It would be overkill to say that the carrot you eat today has very little nutrition in it—especially compared to some of the other less healthy foods you likely also eat—but it is true that fruits and vegetables grown decades ago were much richer in vitamins and minerals than the varieties most of us get today.  read more

~Feelin' Alive!~

Upper Table Rock Run, Deadlifts and Yardwork

I took advantage of every break in my schedule, and the great weather, and had a busy, productive day.  In the morning I made time for an Upper Table Rock run, in the early afternoon I edged/mowed the lawn and trimmed bushes, and in the later afternoon I did a deadlift workout......all while cooking a really good 2 habanero soup (or stew?).

Why Stretching May Not Help Before Exercise
To stretch or not to stretch? The latest understanding of pre-workout routines may have you rethinking yours.  read more

~Feelin' Alive!~

Lower Table Rock Run

After a busy morning of training, I made time in the early afternoon for a fun Lower Table Rock run.  It was kind of chilly and windy, but that's what makes it so much fun!

How to Take Obesity Off the Kids’ Menu 
Last week, the Center for Science in the Public Interest (CSPI), a nonprofit health advocacy group, released the results of its study on children’s meals at large chain restaurants. The findings? Pretty dismal.  read more

~Feelin' Alive!~

Kettlebells and Heavy Bag

My day got started with a few active hours with Hailey and after I recovered from that I headed out to my gym for a kettlebell workout of single arm swings, snatches and clean & presses.  Later I went back out for a 30 minute heavy bag workout.

Nutrition on the Go

Although preparing your own meals is usually preferable to eating out due to having more control over the ingredients and preparation methods, the fact is most people will eat out on a regular basis.  In order to help you make the best choices you can in a fast paced imperfect world, I offer you these tips for "Nutrition on the Go".  read more

~Feelin' Alive!~

Upper Table Rock Hike

After I spent the morning taking care of bookkeeping, client files and website details, Clista and I headed out to Upper Table Rock for a relaxing hike in the wind and rain.  The weather might have been too intimidating for most people, but there were a few of us out there determined to experience the fresh air and early spring wildflowers.

Excessive Weight in Young Adults Creates Higher Risk for Chronic Kidney Disease in Old Age
A new study shows that overweight young adults have a much higher risk of developing kidney disease by the time they reach old age.
These findings stress the importance of excess weight and the pressure it puts on internal organs, putting obese youths at risk for chronic kidney disease.  read more

~Feelin' Alive!~

Heavy Bag

It was another busy day of clients, errands and chores, but I still made time for a 30 minute heavy bag workout.....just enough to keep me moving without interfering with recovering from the rest of the week's activities.

Increase potassium and cut salt to reduce stroke risk
Increasing potassium in our diets as well as cutting down on salt will reduce blood pressure levels and the risk of stroke, research in the British Medical Journal suggests.  read more

~Feelin' Alive!~

Roxy Ann and a Back Workout

It was a busy day of business and personal chores and errands, but I still made time for a workout of weighted chinups, single arm suspension trainer pullups, bodyweight pullups and hanging scapular depression/retraction.
I ended the day with a sunset hike/run on Roxy Ann (photo compositions by Clista with my camera).

12 Diet Mistakes and How to Avoid Them
Simple diet mistakes can derail your best efforts to get back into that favorite pair of jeans. If the scale seems stuck, or your weight drops off only to bounce back up, there's a chance you could be making one of these 12 weight loss blunders.  read more

~Feelin' Alive!~

Chest Workout

Yesterday's run took more out of me than I expected, so I took a break from the trails today.  However, in addition to a couple of brisk 1/2 mile walks with a client this morning, I made time this afternoon for a chest workout of BB bench presses, DB flye/press supersets and ring dips.

The Rules of Good Nutrition (That Absolutely Everybody Agrees On)
Fewer things can generate more controversy and disagreement than discussions about food and nutrition. It often seems that people will never reach any kind of consensus on what we should and shouldn't eat. But there may actually be a few exceptions to this. Here are 10 nutrition facts that everyone actually agrees on — well, perhaps almost everyone.  read more

~Feelin' Alive!~

Upper Table Rock Run

What an awesome day for an 8 mile trail run on Upper Table Rock......well actually, there was about 1 mile of uphill power hiking, 6 miles of trail running and 1 mile of cross country (no trails) running.

Nutrition on the Go
Although preparing your own meals is usually preferable to eating out due to having more control over the ingredients and preparation methods, the fact is most people will eat out on a regular basis.  In order to help you make the best choices you can in a fast paced imperfect world, I offer you these tips for "Nutrition on the Go".  read more

~Feelin' Alive!~

Heavy Bag

I got my day started with a couple of brisk early morning 1/2 mile walks with a client and later in the afternoon I spent 30 mins on the heavy bag.

More Dietary Fiber Might Help Thwart Stroke
For every 7-gram bump in daily fiber consumption, an individual's risk for experiencing an initial stroke appears to plummet 7 percent, the investigators concluded after analyzing 20-plus years of research.  read more

~Feelin' Alive!~