Stress Eating: What You Can Do to Keep It at Bay

Stress Eating: What You Can Do to Keep It at Bay
Stress, boredom, or any array of emotions can lead to cravings for food. If these cravings take control too often, you might find yourself eating large portions of high calorie, sweet, and/or fatty foods. However, if you find healthy ways to deal with these feelings, you can regain control of your eating and lead a healthy lifestyle.  read more

TOPFIT Daily Activities --- Heavy Bag and Bench Press
I had an unexpected break early this morning, so I took advantage of the time and spent 30 mins on the heavy bag.  Later, I did a workout of BB bench presses plus supersets of DB flyes and presses.

~Feelin' Alive!~

Why the Best Diet Plan Includes Proper Sleep

Why the Best Diet Plan Includes Proper Sleep
The best diet plan involves adequate sleep. Not sleeping enough impacts your body’s physiology. These physiological changes involve an increase in appetite and a decreased ability to feel satiated from normal food portions. Additionally, sleep deprivation can lead to decreased will power during dieting and a reduced desire to exercise.  read more

TOPFIT Daily Activities --- Wagner Butte x 2
The setting:  Wagner Butte.....5 miles up with a 2200 ft elevation gain.
A couple of years ago I made it up in 1 hr 20 mins.....today I made it in 1 hr 22 mins......so close.  Then I ran back down and had one of those thoughts that seemed like a good idea at the time.......I decided to go back up, albeit a bit slower since the first time just about killed me.
All in all, I ran a good 2/3 of the 20 miles (and don't forget the 4400 ft elevation gain), and the rest I power hiked and hobbled as fast as these old geezer legs would go.  It didn't help that yesterday I did 1/4 mile of walking lunges, plus some BB front squats and stiff leg dead lifts.

~Feelin' Alive!~ (and a little afraid of what I'll be feelin' tomorrow)

Feeling Full on Fewer Calories

Feeling Full on Fewer Calories
One of the biggest obstacles you'll encounter while cutting back on calories is feeling full throughout the day. Hunger will sneak up on you when you least expect it, and it's best to be prepared to avoid overeating when you're trying to lose weight. A few simple strategies can help you feel full throughout the day while on a reduced-calorie diet.  read more

TOPFIT says:  There is one of the suggestions I disagree with.  Want to know which one?  Ask me.

TOPFIT Daily Activities --- Walking Lunges, a Quick Leg Workout and Heavy Bag
Once again I got my day off to an early start with 1/4 mile of walking lunges with a client (in addition to our 2 brisk 1/2 mile walks). About 8 weeks ago we set a record time of 15 min 6 sec for the lunges......about 2 weeks ago we crushed that with a time of 13 min 31 sec..........today we shaved another 51 secs off that for a time of 12 min 40 sec.......ouch!
After my morning sessions I added insult to injury with a quick workout of BB front squats, SLDLs, and SB crunches.
Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Although the extreme heat this past week meant I had to reduce the intensity of some of my workouts a bit, with the help of lots of ice water I still made time for:

4 Table Rock runs
3 heavy bag workouts
1 chest/back workout
1 delt/bi/tri/ab workout
1 deadlift workout
1 clean & jerk workout

Did you make time this past week to maintain or improve your fitness?

~Feelin' Alive!~

Smart Substitutions: On-the-Go Snacks

Smart Substitutions: On-the-Go Snacks
Do you have a busy lifestyle that has you dashing here and there with little time for a healthy, leisurely lunch?Whether it's the challenge of juggling work and getting the kids to their activities or just a busy weekend day trying to accomplish your endless list of errands, you still need to eat. But don't rely on junky fast food or candy bars to get you through. With a bit of preplanning you can properly fuel your body to handle the most hectic of schedules. Always fill up your water bottle and bring that with you as well. Take a look at the following options for snacks you can quickly put together before you head out the door.  read more

TOPFIT Daily Activites --- Upper Table Rock Run
I took advantage of the cooler weather today and headed out to Upper Table Rock for a morning run.  Unfortunately, the smokey air left me with a bit of a raspy throat.....but it was still worth it.

~Feelin' Alive!~

Feeling Tired? It's Probably What You Ate

Feeling Tired? It's Probably What You Ate
Well, what makes up the typical American diet? Processed foods! Foods that come in boxes and bags with fancy marketing labels are not foods that were just plucked from a field. Nature knows best!  read more

TOPFIT Daily Activities --- Heavy Bag
I was going to make today a rest day, but after a few hours of play time with Mason, plus some yard and garden work, I still had some energy I needed to do something with.......so, I spent 30 mins of quality time with my heavy bag.  That should probably do it for today.

~Feelin' Alive!~

A Runner's Guide to Surviving the Summer Heat

A Runner's Guide to Surviving the Summer Heat
Keep a close eye on the weather, and check the humidity levels. Heat makes you run slower, and it causes your muscles to overheat more easily. Humidity stops you from cooling down via your body's sweating mechanism, so it will slow you down even more. If you run in hot, humid weather, your chances of passing out due to heat stroke are much higher.  read more

TOPFIT Daily Activities --- Heavy Bag and a Delt/Bi/Tri/Ab Workout
It was a busy day of client sessions, errands, chores, etc., but around noon I made time for a 30 minute heavy bag workout and in the late afternoon I did circuits of DB shoulder presses, DB curls, DB overhead extensions and SB crunches followed by supersets of hanging reverse crunches and DB lateral raises.

~Feelin' Alive!~

Breakfast linked to 'healthy heart'

Breakfast linked to 'healthy heart'
People should eat breakfast to keep their hearts in good condition, according to researchers in the US.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and Clean & Jerks
After an early morning session, before it got too hot, I made time for a Lower Table Rock run.  Later in the afternoon, in the full heat of the day, I spent about 30 mins doing clean & jerks and power cleans.

~Feelin' Alive!~

23 Insane Things You Should Know About Snack Foods

23 Insane Things You Should Know About Snack Foods
"Manufacturers load lots of packaged products with fat because it helps mask unpleasant or sharp flavors (often introduced by chemicals in the manufacturing process)......."  read more

TOPFIT Daily Activities --- Deadlifts
After yesterday's high volume and intensity, I took it a little easier today and only made time for a moderate intensity workout of standard and sumo deadlifts.

~Feelin' Alive!~

Trying to lose weight? Ditch calorie-rich rewards after exercise

Trying to lose weight? Ditch calorie-rich rewards after exercise
If you're spending more time running, walking or pumping iron in the gym and still not losing weight, fitness experts say it could be due to too big a reward for still too little exercise.  read more

TOPFIT Daily Activities --- Lower Table Rock Run, an Upper Body Workout and Heavy Bag
After an early morning session, while it was still a little cool, I made time for a great Lower Table Rock run.  Later, after taking care of some more business, I did a workout of BB bench presses, weighted chinups, crunches and hanging reverse crunches.  And I finished the busy day with a 30 minute heavy bag workout.

~Feelin' Alive!~

Six Unhealthy Habits You May Not Know You Have

Six Unhealthy Habits You May Not Know You Have
We all struggle with daily unhealthy habits. Some of them are pretty obvious--eating too much, not getting enough exercise, not sleeping enough. But what you may not realize is the number of routine daily habits that can help contribute to an unhealthy lifestyle. Here are six that you may not have considered.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
I didn't really beat the heat, but I did manage to get out to Upper Table Rock this morning for a fun run before the full force of the sun made things unbearable.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Wow.....what a week of activity!  In addition to lots of yard/garden work, several brisk walks with clients and 1/4 mile of walking lunges with a client, I also made time for:

2 Table Rock runs
1 Table Rock hike
1 Jacksonvile Trails run
1 Wagner Butte hike/run
3 heavy bag workouts
1 Tabata workout
1 chest workout
1 back workout

What did you do this past week to maintain or improve your health?

~Feelin' Alive!~

Calorie Advice on Menus Might Not Help People Eat Better

Calorie Advice on Menus Might Not Help People Eat Better
Making general calorie consumption guidelines available to patrons of restaurants where calorie count labels are already on the menu does not lead to better food choices, new research cautions.  read more

TOPFIT Daily Activities --- Wagner Butte Hike/Run
This afternoon I headed out to Wagner Butte with Clista for a fun hike and run......a nice 10 mile round trip.  Due to obligations earlier in the day, we got a late afternoon start and didn't get back to the car until sunset.....perfect timing.

patterns on an aspen leaf

these little guys were hard to get a picture of....they just wouldn't hold still.

~Feelin' Alive!~

Why Are Trans Fats So Bad, Anyway?

Why Are Trans Fats So Bad, Anyway?
Fat is fat, right? Well, not exactly--the truth is that not all fats are created equal. Far from it, certain fats lead to nasty diseases that can potentially shorten your life span, while other fats may help keep you away from the doctor's office. Trans fats may be the worst of the worst, and the Centers for Disease Control and Prevention recommends cutting them out of your diet completely.  read more

TOPFIT Daily Activities --- Heavy Bag
This morning before a small group session, and before it got too warm, I spent 30 mins on the heavy bag.  Other than a little light gardening, that's all of the activity I fit in today.....it was time for a light day.

~Feelin' Alive!~

3 Reasons You Need to Cut Back on Alcohol

3 Reasons You Need to Cut Back on Alcohol
A night out for drinks with friends once or twice a week, a weekend of binge drinking, or just one drink a night: what type of damage are you really doing to your body?  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After my early sessions this morning, I managed to get out to Lower Table Rock for a good run before it got too hot.  The rest of the day was spent on business and personal chores and errands.

~Feelin' Alive!~

Food Myths Debunked: Honey is Better than White Sugar Because it is Natural

Food Myths Debunked: Honey is Better than White Sugar Because it is Natural
It’s no secret that white sugar is a food you should consume sparingly, but is honey a healthier sweet option? Honey may be less refined and more natural than white sugar, but honey is still high in calories. Overall, honey is perhaps only slightly healthier than white sugar.  read more

TOPFIT says:  Although natural honey (watch out for "fake" and processed honey) does have trace amounts of nutrients, to get any significant amount of them you would have to eat honey by the cupful.  It's still half fructose which is the most poisonous of all of the sugars to your body.  So, don't fool yourself into believing it's all that healthy, it's still sugar and you should use it sparingly, very sparingly.

TOPFIT Daily Activities --- Upper Table Rock Hike and Heavy Bag
This morning before it started getting too hot, I met a friend at Upper Table Rock for a fun hike.  Later, after some yard and garden work, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Frequent smart phone use linked to poor fitness

Frequent smart phone use linked to poor fitness
Perhaps it was inevitable, but it appears that cell phones, the devices that allow us to sit and text, email, play video games, watch TV or read, anytime, anywhere, may follow the television as the 21st century's death-to-health device. New research at Kent State University has linked high cell phone use to poor fitness in college students.  read more

TOPFIT says:  This is why I don't encourage people to use smart phone fitness apps.  There's too much dependency on technology and people think it's the "magic pill" they need to be fit.  But, once the smart phone is in their hands, even if it is for a fitness related activity, attention turns to all of the other time wasting things they use it for.

TOPFIT Daily Activities --- Walking Lunges, a Back Workout, and Heavy Bag
Just after 6am this morning, in addition to a couple of brisk 1/2 mile walks, I got my day started by doing 1/4 mile of walking lunges with a client and we beat our old record by 1 minute 35 seconds. (dang, were we even trying before?)
Later, I did a workout of weighted pullups and DB rows followed by 1 arm alternating body rows and rear delt flyes with the suspension trainer.
And still later yet, I headed back out to my gym for a 30 minute heavy bag workout.

~Feelin' Alive!~

When some fat cells feel the cold, they burn calories to produce heat

When some fat cells feel the cold, they burn calories to produce heat
Transforming fat cells into calorie-burning machines may sound like the ultimate form of weight control, but the idea is not as far-fetched as it sounds. Unexpectedly, some fat cells directly sense dropping temperatures and release their energy as heat, according to a new study; that ability might be harnessed to treat obesity and diabetes, researchers suggest.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Chest Workout
After taking care of some early morning business, I made it out to Lower Table Rock before it got too warm for a fun run.  In the afternoon I fit in a workout of BB bench presses, DB flye/press supersets, and ST pushups.

~Feelin' Alive!~

Should Schools Be Responsible for Childhood Obesity Prevention?

Should Schools Be Responsible for Childhood Obesity Prevention?
With the nation's childhood obesity rate triple what it was 30 years ago for adolescents, expectations that schools will do more to help keep students healthy continue to rise. But even as the U.S. Department of Agriculture plans to ban campus junk food sales, First Lady Michelle Obama touts the benefits of exercise and cafeteria turkey tacos, and school districts struggle to meet the more rigorous new federal nutrition standards, a larger question looms: How much can educators really do to influence a student's wellness?  read more

TOPFIT says:  Of course schools should be partially responsible since children spend so much of their time in school, but in the end, the responsibility is with the parents to set a good example, set the rules and enforce the rules when it comes to good nutrition and a healthy lifestyle.

TOPFIT Daily Activities --- Jacksonville Trails Run and Tabatas
I started my day with a couple of brisk 1/2 mile walks with a client, and when I was done with my morning sessions I spent about an hour running the Jacksonville Trails.  Afterward, I did a workout of Tabata pullups, pushups, crunches and jump squats.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been an awesome week of activity!  In addition to the usual brisk walks with clients and lots of yard/garden work, I also made time for:

4 Table Rock runs
3 Heavy bag workouts
1 upper body resistance training workout
1 calisthenics circuit training workout
1 kettlebell workout
1 deadlift workout

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

~Feelin' Alive!~

Exercise Doesn't Just Help Shed Fat — It Changes How Fatty Tissue Works

Exercise Doesn't Just Help Shed Fat — It Changes How Fatty Tissue Works
Exercise works its magic in many ways. It improves the power and efficiency of the heart; it boosts the release of certain neurotransmitters (the chemicals nerve cells use to talk to each other); and it stimulates cells' garbage-disposal machinery. Now a group of researchers led by Charlotte Ling of Lund University, in Sweden, has discovered another effect of exercise. It alters the way genes work in the tissue that stores fat.  read more

TOPFIT Daily Activities --- Calisthenic Circuits, Heavy Bag and an Upper Table Rock Run
After a fun and active morning with Hailey, in addition to some indoor and outdoor chores I also made time for a circuit workout of squats, pullups, pushups, SB leg curls and SB crunches.  Later I spent 30 mins on the heavy bag.  And in the evening I still had some pent up energy, so I did a fun Upper Table Rock run to end the weekend in style!

~Feelin' Alive!~

The Best 5 Vegetarian Protein Sources

The Best 5 Vegetarian Protein Sources
Meat may seem synonymous with protein, but the truth is that fruits, vegetables, grains and legumes all have protein, too. In fact, most foods--even lettuce and celery--contain at least some of this muscle-building nutrient.  read more

TOPFIT Daily Activities --- Rest Day?
I took a break from "exercise" today, but it wasn't really a rest day.  After a couple of active hours with Mason, I spent the rest of the day doing chores....a trail run would have been more fun though.

~Feelin' Alive!~

The Honest Coca-Cola Obesity Commercial

TOPFIT Daily Activities --- Lower Table Rock Run and a Heavy Bag Workout
After getting my morning started with a couple of brisk 1/2 mile walks with a client, I had a great run on Lower Table Rock.  Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Do Diet Drinks Mess Up Metabolisms?

Do Diet Drinks Mess Up Metabolisms?
It may seem counterintuitive, but there's a body of evidence to suggest that the millions of Americans with a diet soda habit may not be doing their waistlines — or their blood sugar — any favors.  read more

TOPFIT Daily Activities --- Heavy Bag and Kettlebells
After an early morning session and before it got very hot in my gym, I made time for a 30 min heavy bag workout.  Later I spent another 30 mins doing kettle bell swings, snatches and clean & jerks, plus some SB crunches.

~Feelin' Alive!~

Tough truths about your regimen for health and fitness

Tough truths about your regimen for health and fitness
Being healthy 100 percent of the time is not the easiest thing to do, especially with the amount of misleading myths and products that surround our industry. Embracing and understanding this misinformation will help you make the proper decisions about your health and fitness when the time comes.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Deadlifts
After my morning sessions, I went on a fun Upper Table Rock run and in the evening I spent about 30 mins doing standard and sumo deadlifts......not a bad day of activity.

~Feelin' Alive!~

Should You Be Afraid of High Fructose Corn Syrup?

Should You Be Afraid of High Fructose Corn Syrup?
High Fructose Corn Syrup (HFCS) sounds creepy if you are aware of the controversy concerning it but unaware of what it actually is. HFCS and sucrose (table sugar) are both added sugars containing the simple sugars fructose and glucose. Fructose has been scientifically proven to pose more metabolic and cardiovascular risk than glucose, giving HFCS a bad reputation.  read more

TOPFIT Daily Activities --- Upper Body Workout
After taking care of business today I headed out to my 107 deg gym for a moderate intensity workout of BB bench presses, weighted pullups, chinups and ring pushups.

~Feelin' Alive!~

Why Are Trans Fats So Bad, Anyway?

Why Are Trans Fats So Bad, Anyway?
Fat is fat, right? Well, not exactly--the truth is that not all fats are created equal. Far from it, certain fats lead to nasty diseases that can potentially shorten your life span, while other fats may help keep you away from the doctor's office. Trans fats may be the worst of the worst, and the Centers for Disease Control and Prevention recommends cutting them out of your diet completely.   read more

TOPFIT Daily Activities --- Lower Table Rock Run
I headed out in the heat this afternoon to test my foot/ankle with a run on Lower Table Rock.  The heat helped to slow me down a little and not aggravate things......so far, so good!

~Feelin' Alive!~

TOPFIT Daily Activities Review

In addition to several brisk 1/2 mile walks and 1/4 mile of walking lunges with a client this past week, I made time for the following:

4 heavy bag workouts
3 Table Rock hikes
1 Soda Mountain hike
1 Tabata workout
2 upper body resistance training workouts

Did you meet your fitness goals last week?

~Feelin' Alive!~

Diet or Exercise: Which Matters More for Weight Loss?

Diet or Exercise: Which Matters More for Weight Loss?
You know you should exercise and eat healthfully to keep your weight in check. The thing is, research suggests that when people devote time to one healthy habit, they spend less time on the other. So which is more important if you're worried about your waistline: your workout or your diet?  read more

TOPFIT Daily Activities --- Another Rest Day
Since the past week was already high in volume and moderately high in intensity, other than a few hours with the grandkids and a few chores around the house and yard, I made today another rest day.  Yikes.....that's 2 this week!

~Feelin' Alive!~

High intensity workouts curb appetites

High intensity workouts curb appetites
Some studies have shown that high intensity exercise is tied to appetite suppression and changes in hormones that regulate hunger and fullness, and the new research found different effects on those hormones among the various exercise regimens.  read more

TOPFIT Daily Activities --- Tabatas, Heavy Bag and a Soda Mountain Hike
I got my day started with a morning workout of Tabata pullups, pushups, oblique crunches and squats and followed that a bit later with a 30 minute heavy bag workout.  I finished the day with an evening hike on Soda Mountain.

~Feelin' Alive!~

Obesity Is Not a Disease

Obesity Is Not a Disease
Recently the American Medical Association declared that it will consider obesity a disease. At first glance, it’s a minor story, hardly worth mentioning, but in reality the AMA’s move is a symptom of a disease that is seriously troubling our society: the abdication of personal responsibility and an invitation to government meddling.  read more

TOPFIT Daily Activities --- Rest Day
Other than about an hour of yard and garden work, I took a break from any significant activity today.....I even gave my new hammock a good test drive.

~Feelin' Alive!~

Drink more water, lose more weight?

Drink more water, lose more weight?
Dieters who drink more water have greater weight loss, according to a new review of several prior studies.  read more

TOPFIT Daily Activites --- Upper Table Rock and Lower Table Rock Hikes
This morning's cooler weather was a welcome break and I took advantage of it with a moderately paced Upper Table Rock hike.
And to end the day, Clista and I did a relaxed sunset hike on Lower Table Rock.

~Feelin' Alive!~

Being a Couch Potato Is More Harmful Than You Think

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

TOPFIT Daily Activities --- Walking Lunges and Heavy Bag x 2
I started my day early with a couple of brisk 1/2 mile walks and 1/4 mile of walking lunges with a client.  Later I spent 1/2 hr on the heavy bag.  And after sunset, when it cooled down a bit, I headed back out for another 30 min heavy bag workout.

~Feelin' Alive!~

Which type of exercise is best? Your favorite!

Which type of exercise is best? Your favorite!
One of the most popular questions I get asked is, “What type of exercise is the best?” In today’s society people are constantly bombarded with the latest workout trends and fitness products to buy. This has become overwhelming. It is hard to get started or to make changes in your fitness routine when you are constantly overloaded with products and people telling you this or that is the best.  read more

TOPFIT Daily Activities --- Lower Table Rock Hike and a Back Workout
This morning I headed out to Lower Table Rock and due to the heat and a nagging ankle/foot problem, I didn't run today, but a moderately paced hike paid off with pics of this little family.......

Later in the afternoon, I spent some time in my gym doing weighted pullups, DB rows, DB rear delt flyes and chinups.

~Feelin' Alive!~

Differences between the sexes stretches to fitness formulas

Differences between the sexes stretches to fitness formulas
When it comes to fitness, experts say men generally want to be bulkier and women want to be trimmer and everyone wants to do what they are good at.  read more

TOPFIT Daily Activities --- Chest Workout and Heavy Bag
My gym was extremely hot today so I couldn't keep the intensity too high, but I still made time for a workout of BB bench presses, DB flye/press supersets and decline ring pushups.  Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~