TOPFIT Daily Activities Review

It was an odd week of activity again.  I kept things fairly simple and in addition to some yard and garden work, I made time for:

4 heavy bag workouts
4 trail runs/hikes
1 leg workout

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

~Feelin' Alive!~

4 TRX Suspension Training Exercises You Can Do at Home

4 TRX Suspension Training Exercises You Can Do at Home
From hard core athletes to traveling executives to the busy stay at home mom, the portability and versatility make the TRX one of the best fitness gadgets invented for a time-effective workout.  read more

TOPFIT Daily Activities --- Rest Day
Other than some active time with Hailey this morning and a little light yard work, I took a break from activity today and gave myself a much needed rest day.

~Feelin' Alive!~

Fat Chance: 11 common-sense tips to eat, live healthier

Fat Chance: 11 common-sense tips to eat, live healthier
There are more than 40 synonyms for processed sugar on food labels. You don’t have to be a slave to potentially toxic sugar. Here are ideas from an expert, Dr. Robert H. Lustig, and his just-published “Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease.”  read more

TOPFIT Daily Activities --- Heavy Bag Workout
After a few active hours with Mason this afternoon I spent 30 mins on the heavy bag in my 107 deg gym.

~Feelin' Alive!~

This Is 200 Calories

This Is 200 Calories
From Broccoli to Big Macs - All of your favorite foods, shown as 200 calories!

More examples at WiseGEEK

TOPFIT Daily Activities --- Upper Table Rock Run

After finishing my morning client sessions I braved the heat and enjoyed a fun Upper Table Rock run......and it was snake-free!

~Feelin' Alive!~

The 7 Worst Weight-Loss Diets

The 7 Worst Weight-Loss Diets
Dieting never seems to go out of style. It's such an American pastime that more than 55 percent of us embark on at least one weight-loss effort a year, according to a national survey conducted by the International Food Information Council.
Mary Hartley, the registered dietitian and nutritionist for dietsinreview.com, says a diet can help you lose weight and keep it off in the long run if you choose a plan that's healthy, satisfying and reasonably simple to follow.
Read on for seven diets that definitely don't fill that bill.  read more

TOPFIT Daily Activities --- Heavy Bag and Jacksonville Trails
I got the day started with a 30 minute heavy bag workout and when I was done with client sessions, chores and errands I finished the day with a fun run and hike on the Jacksonville Trails.

~Feelin' Alive!~

Being Overweight May Cost You Up to $4,800 Per Year

Being Overweight May Cost You Up to $4,800 Per Year
What if I told you that being overweight was costing you $524 per year as a woman and $432 per year as a man. And that's just being overweight. If you have a BMI that falls into the obesity range (30+) those numbers jump to $4,879 and $2,646, respectively.  read more

TOPFIT Daily Activities --- Leg Workout
After finishing with client sessions and some paperwork, I spent some quality time in my gym doing SB squats w/DBs, split squats w/DBs, plus supersets of single leg calf raises and single leg SB leg curls.
Afterward I spent an hour doing some yard and garden work.

~Feelin' Alive!~

How You Can Easily Cut 103 Calories Per Day

How You Can Easily Cut 103 Calories Per Day
Including snacks in your diet provides a plethora of pluses. Snacking helps ward off hunger in between meals, keeps your blood sugar levels steady throughout the day, provides energy to fuel your daily activities and workouts, and may help you take in fewer calories overall.
However, according to new research, you may be able to satisfy your hunger just as well with a smaller snack than with a more substantial one.  read more

TOPFIT Daily Activities --- The Punisher and a Heavy Bag Workout
For my 100th trail run/hike of 2013 I decided to tackle the Punisher this morning.....with the usual results.....ouch!
Afterward I spent 30 mins on the heavy bag.

~Feelin' Alive!~

No Time for Exercise? 3 Tricks to Burn More Calories

No Time for Exercise? 3 Tricks to Burn More Calories
There's no substitute for regular workouts, but some days you just don't have the time. The good news is that you're not doomed to pack on extra pounds just because exercise doesn't always fit into your schedule. Even small amounts of physical activity add up when you repeat them throughout the day. Plus, boosting your metabolism with the right foods can help you protect your physique--or even lose weight--when the gym isn't an option that day.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
It was a great day to head out to Upper Table Rock for a fun run followed by a 30 minute heavy bag workout.  I even had time to give my gym a much needed cleaning afterward.

~Feelin' Alive!~

TOPFIT Daily Activities Review

I kept the volume of activity up this week, but maintained a more moderate intensity overall.  In addition to the usual yard/garden work and brisk walks with clients, I also did:

3 Table Rock runs (with 2 rattler close encounters)
1 Uhtoff/White Rabbit hike
2 heavy bag workouts
1 chest workout
1 back workout
2 calisthenics circuit workouts

~Feelin' Alive!~

10 Good-for-You Foods that Cost Less than a Buck

10 Good-for-You Foods that Cost Less than a Buck
A widely held belief exists that eating healthy is expensive. However, a study conducted by the United States Department of Agriculture (USDA) found that, healthful eating can actually be relatively inexpensive depending on food choices. We've put together ten good-for-you foods that cost under a buck.  read more

TOPFIT Daily Activities --- Calisthenics
It was another fairly light day of activity.  In addition to some light gardening/yard work, I spent about 30 mins doing pullups, pushups, split squats and oblique crunches.

~Feelin' Alive!~

11 Surprising Things That Can Make Us Gain Weight

11 Surprising Things That Can Make Us Gain Weight
Eating too much and not exercising may be the main causes of obesity, but it turns out they aren't the only things that build the bulge.
Studies have shown the most unexpected things can pack on pounds from getting your tonsils out, to having a whole array of "obesity genes."  read more

TOPFIT Daily Activities --- Uhtoff/White Rabbit Hike
I kept things a bit on the lighter side again today and spent part of the afternoon hiking the Uhtoff and White Rabbit trails above Ashland.

~Feelin' Alive!~

13 Kitchen Changes that Can Help You Lose Weight

13 Kitchen Changes that Can Help You Lose Weight
While eating healthier is a goal for many, subtle cues in the kitchen can make it harder to eat healthy, and easier to fill ourselves with snacks and junk food.
But there are ways to make the home more conducive to better eating, experts say.  read more

TOPFIT Daily Activities --- Heavy Bag
It was time to take it easy, so today the only exercise I made time for was a 30 minute heavy bag workout.

~Feelin' Alive!~

Napping has many health benefits

Napping has many health benefits
It’s no secret that most Americans are chronically sleep-deprived. Today we have many studies making correlations between heart disease, heart attack, high blood pressure, diabetes and getting less than six, seven or even eight hours of sleep nightly. So how can napping help, and how can we nap well?  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Back Workout
For the last day of spring I headed out to Lower Table Rock for a great run and had another close encounter with a rattler on the trail......unfortunately he was camera shy so I didn't get a pic of him, but I did have a lizard pose for me.
Later, I spent about 30 mins doing weighted chinups, DB rear delt flyes, single arm suspension pullups/body rows and bodyweight pullups.

~Feelin' Alive!~

Foam rolling: Believe the hype!

Foam rolling: Believe the hype!
Foam rolling has gained a lot of notoriety in the last few years but the big question is always: Is this a fad that I really should partake in? The simple answer is yes, you should.  read more

TOPFIT Daily Activities --- Chest Workout and Heavy Bag
I took a break from the trails today and did a couple of quick workouts in my gym.  First, I did a workout of BB bench presses, DB flye/press supersets and decline pushups.  Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

What are Bodyweight Exercises?

What are Bodyweight Exercises?
Bodyweight exercises are some of the most common and beneficial exercises that you can do. These exercises do not use free weights or any other type of machine or equipment. Rather, the person exercising uses his or her own bodyweight as the sole form of resistance for the workout. By including bodyweight exercises in your regular fitness routine, such as pull-ups, push-ups, crunches, and lunges, you can strengthen your body without needing a gym, outside tools or equipment of virtually any kind.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Bodyweight Circuits
This morning I got out for a fun Upper Table Rock run (snake-free for a change) and followed that with about 20 minutes of circuits of handstand pushups x 5, pullups x 10, squats x 15.

~Feelin' Alive!~

Common Exercise Injuries and How to Prevent Them

Common Exercise Injuries and How to Prevent Them
Hope springs eternal, and when Spring has sprung, everybody is in a rush to get back into those good fitness habits that may have laid dormant over the winter. Many will jump right into some sort of training that your body probably isn't used to or has forgotten.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
Between sessions today I made time for a Lower Table Rock run......and once again, one of my little friends was there to play :)

~Feelin' Alive!~

TOPFIT Daily Activities Review

It was another great week of varied activities.  In addition to the usual yard work and brisk walks with clients, I also made time for:

2 heavy bag workouts
2 Table Rock Runs
1 Pacific Crest Trail hike/run
1 stability ball workout
1 kettlebell workout
1 upper body resistance training workout

What are you doing to keep your activities varied and fresh?

~Feelin' Alive!~

8 Tips You Need Before You Start Weight Training

8 Tips You Need Before You Start Weight Training
Being a newbie to the world of weight lifting means that you're going to push your body to its limits. As great as working out is, there are still plenty of dangers to be aware of. If you're going to do exercise and weight lifting, you'd better be sure you're doing it right.
Check out these rules before you get started:  read more
(I strongly disagree with #5.  Contact me for details)

TOPFIT Daily Activities --- Kettlebell Workout
After a couple of active hours with Hailey this morning, in addition to a few errands and chores I found time for a workout of kettlebell swings, snatches and clean & presses.

~Feelin' Alive!~

5 white lies that stall weight loss

5 white lies that stall weight loss
'I can eat more because I work out a lot'
One client confessed, "I think of myself as such an active person, but the truth is, it's more wishful thinking than reality."  read more

TOPFIT Daily Activities --- Mount Ashland Meadows and Beyond
Today Clista and I headed out to the Mount Ashland Meadows portion of the Pacific Crest Trail and kept on going a little further to make a great 11+ mile hike and run.

~Feelin' Alive!~

7 Surprising Effects of Obesity

7 Surprising Effects of Obesity
More than 36 percent of Americans are now considered obese, according to the Centers for Disease Control and Prevention. An additional 34 percent are considered overweight.
These statistics are quoted so often, most people no longer find them surprising. Yet what may be surprising is how far the effects of obesity reach beyond clothing size and cardiovascular risks. It can impact every area of your life including health, family and income.  read more

TOPFIT Daily Activities --- ~TOPFIT SB 800~
I got my day started with a couple of brisk 1/2 mile sunrise walks with a client and finished it with the ~TOPFIT SB 800~.......10 circuits of 20 reps each of stability ball back extensions, tucks, leg curls and crunches.

~Feelin' Alive!~

Health Is Bad For You: My Weird Weekend.......

Health Is Bad For You: My Weird Weekend At Toronto's Fitness Shitshow
It took only a glance to determine who was who. The powerlifters all wear Chuck Taylors. The Olympic lifters have the straps of spandex singlets hanging down under their shirts. The Crossfitters all wear T-shirts emblazoned with the name of their "box," and they smile with the dead-eyed intensity of Scientologists. The boxers have poorly drawn boxing gloves tattooed somewhere close to their necks. The bodybuilders have shirt collars and sleeves stained by excess spray tan, like the red dust one might accumulate while rock climbing in the desert.  read more (with a sense of humor hopefully)

TOPFIT Daily Activities --- Upper Table Rock Run
The temperature was perfect and I had just enough time for a fun Upper Table Rock run this afternoon.

~Feelin' Alive!~

You Have To Work Out To Get A Workout

You Have To Work Out To Get A Workout
Did you think that this fitness thing would be easy? Are you under the impression that millions of years of evolutionary biology governing the physical adaptation of the human body in response to stress can be tailored to your preferred hobbies? Have you ever wondered why there aren't a lot of Olympic athletes who train by walking around the block with Diane after supper? It's because that is not a workout.   read more

TOPFIT Daily Activities --- Heavy Bag
The only thing I made time for today was a 30 minute heavy bag workout and some light yard/garden work.  Not quite a rest day, but definitely a lighter day.

~Feelin' Alive!~

Will Running Marathons Shorten Your Life?

Will Running Marathons Shorten Your Life?
More does not always equal better, and exercise is a prime example of these wise words. Although recreational runners are shown to live years longer than the average couch potato, several studies suggest that overdoing the track or treadmill may actually reverse any health gains.   read more

TOPFIT Daily Activities --- Lower Table Rock Run
I tested my ankle just a little today with a moderately paced Lower Table Rock run......and everything feels good!
Afterward, I spent an hour on some yard work followed by some paperwork and client files I had been putting off to make time for some outdoor fun.

~Feelin' Alive!~

Vacation Fit: How to Stay Healthy on Vacation

Vacation Fit: How to Stay Healthy on Vacation
This time of the year many of us find ourselves gearing up for that big summer vacation, whether a trip to some tropical locale or an extended weekend. Too often we approach diet and exercise on vacation with reckless abandon...meaning what diet and why exercise?! Many take a vacation to relax, and for some of us, exercise isn't that relaxing. However, you can be healthy and still enjoy your time away. Let's take a look at how you can stay on your healthy path and live it up at the same time.  read more

TOPFIT Daily Activities --- Upper Body Workout and Heavy Bag
Since I managed to get a mild ankle sprain running down Grizzly yesterday, I kept things pretty light on it today.  In the afternoon I did a workout of BB bench presses and weighted pullups followed by supersets of chinups and ring pushups.  In the evening I spent 30 minutes on the heavy bag.

~Feelin' Alive!~

TOPFIT Daily Activities Review

This past week was filled with a great variety of activities!  Even though I did take one day off as a rest day, in addition to several brisk 1/2 mile walks with clients, 1/4 mile of walking lunges with a client, a few active hours playing with grandkids and a few hours of yard/garden work, I still made time for:

2 Table Rock runs
1 Punisher run/hike
1 Grizzly Peak run/hike
2 30 minute heavy bag workouts
1 bodyweight circuit workout
2 heavy lifting workouts (1 each chest and  back workouts)

What did you do to stay active this past week?

~Feelin' Alive!~

Weight Loss Myths Debunked

Weight Loss Myths Debunked
Myth: I can use a quickie diet or pill to lose weight and keep it off.
Fact: Pills and fad diets do not provide lasting results and can be dangerous.
Fad diets and pills are typically extreme and temporary in nature. Excessive calorie restriction may lead to weight loss, but not long term. Additionally, the weight lost may not necessarily be the weight you want to lose. If the body does not receive the energy it needs, it will begin to breakdown muscle tissue for fuel. Muscle burns more calories than fat does. This is important to note because if the weight returns, and is now fat, the body's ability to burn calories has been reduced.
Tip: Eat a balanced diet and exercise regularly. Concentrate more on how your clothes fit and how you feel than what the scale says.  read more

TOPFIT Daily Activities --- Grizzly Peak Run
This afternoon, after a couple of fairly active hours with Mason, I headed out to Grizzly Peak with Clista for a fun run/hike.

~Feelin' Alive!~

Artificial Sweeteners Can Actually Cause Weight Gain

Artificial Sweeteners Can Actually Cause Weight Gain
If you are simply trying to lower blood sugar, artificial sweeteners can be helpful, but when it comes to weight loss, keep in mind that artificial sweeteners can actually increase your caloric consumption, appetite, and weight.  read more

TOPFIT Daily Activities --- Rest Day

Other than a couple of non-stop active hours with a 4 yr old, I took a break from exercise and any significant activity today.

~Feelin' Alive!~

How You Can Lose Weight and Burn Calories by Hiking

How You Can Lose Weight and Burn Calories by Hiking
Hiking is one of those activities that absolutely cannot be overestimated when it comes to weight loss. There are few forms of exercise that will help you lose weight as easily as hiking, and it will almost guarantee that you will get in shape.  read more

TOPFIT Daily Activities --- Back Workout and Heavy Bag
After finishing with my morning client sessions, I spent some quality time in my gym doing weighted pullups, BB rows, chinups and hanging scapular depression/retraction.  Later, in the evening, I did a 30 minute heavy bag workout.

~Feelin' Alive!~

Why Free Weights Will Help You See Faster Muscle Growth

Why Free Weights Will Help You See Faster Muscle Growth
Many beginners will walk into the gym, look around, and walk straight to the exercise machines. The chest press machine is probably the most popular of the weight lifting machines, but the average newbie will skip over the iron dumbbells and barbells in favor of the simpler, easier-to-use machines.  Big mistake!  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Bench Press
I managed to get out before the hottest part of the day for a fun Upper Table Rock run and I followed that with a workout of BB bench presses, DB bench presses and ring pushups.

~Feelin' Alive!~

10 fitness myths, debunked

10 fitness myths, debunked
Muscle can turn into fat, lifting weights makes you look like Arnold, and a thousand crunches a day will give you a six-pack. Yes, fitness myths are many, and they are persistent — like mosquitoes on a late-summer night in Washington. And they haven’t changed much over the years, according to Shirley Archer, a fitness and wellness educator with the American Council on Exercise.  read more

TOPFIT Daily Activities --- Walking Lunges and Heavy Bag
Once again I got my day off to an awesome start. Beginning about 6am, I did 2 brisk 1/2 mile walks and 1/4 mile of walking lunges with a client. Afterward, I had just enough time for a 30 minute heavy bag workout before taking off for my next session.

~Feelin' Alive!~

How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked

How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked
We are not biologically identical to our Paleolithic predecessors, nor do we have access to the foods they ate. And deducing dietary guidelines from modern foraging societies is difficult because they vary so much by geography, season and opportunity.  read more

TOPFIT Daily Activities --- The Punisher and Lots of Yard/Garden Work
The sweet Sirens of the Punisher lured me in and had their way with me once again today. Sure wish I could have gotten out there a little earlier since it was already starting to get pretty warm.....but what's a little sweat between a man and his Sirens anyway :)
Afterward I spent a couple of hours catching up on some yard and garden work.

~Feelin' Alive!~

5 Biggest Mistakes People Make With Food And Exercise

5 Biggest Mistakes People Make With Food And Exercise
Whether you earn your living working up a sweat, or squeeze in workouts when you can, it's easy to fall prey to eating errors that unintentionally hold you back from getting the most out of your workouts. Here are five common missteps I see, and how to correct them to reap the rewards of your hard work.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and Circuit Training

After a rest day yesterday, I jumped right back into things today.  I started the day early with a couple of brisk 1/2 mile walks with a client.  After finishing with client sessions for the day I did a fun Lower Table Rock run and followed that with circuits of squats, pullups, pushups, SB leg curls and SB crunches for 25, 20, 15, 10, 5, 10, 15, 20, 25 reps.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It was a great week of activity!  Even though I did take one day off as a rest day, in addition to  several brisk 1/2 mile walks with clients and several hours of yard/garden work, I still made time for:

3 Table Rock runs
1 Table Rock hike
1 30 minute heavy bag workout
1 60 minute heavy bag workout
1/4 mile walking lunges with a client
3 heavy lifting workouts (1 each chest, back, leg workouts)

What did you do to stay active this past week?

~Feelin' Alive!~

Portions Are Increasing: By Just How Much Has Our Food Been Super-Sized?

Portions Are Increasing: By Just How Much Has Our Food Been Super-Sized?
To say that we are a Supersized nation is an understatement. We all know that most things food-related -- from our serving sizes to our farm animals -- have grown over the years. It turns out everything from houses, to dinnerware, to wine glasses seem to be part of the idea that “bigger is better,” and that's having an impact on our health and the way we live. Take a look at how much things have changed over the years ...  read more

TOPFIT Daily Activities --- Rest Day
It was time for a break from exercise, so other than some light gardening and an enjoyable modeling session I pretty much took it easy today.  Bonus from the artists was a great painting of one of my poses (just my midsection, but he made me look pretty good and badass....LOL), some fresh salad greens and asparagus.

~Feelin' Alive!~

No science behind blood-type diets, researchers say

No science behind blood-type diets, researchers say
They are a fad that refuses to fade, but no solid evidence exists to show whether or not eating plans tailored to ABO blood types promote health, say Belgian researchers who tried their best to find some.  read more

TOPFIT Daily Activities --- Heavy Bag
After several days of fairly high volume and intensity, I backed off quite a bit today and only made time for a 30 min heavy bag workout.

~Feelin' Alive!~