How to Stick to an Exercise Habit

How to Stick to an Exercise Habit
Starting a new exercise routine is a challenge. It's especially difficult if you're going from not exercising at all to becoming a more active person. Then there's the investment-the investment of money in a gym membership or home equipment; and the investment of time.   read more

TOPFIT Daily Activities --- Rest Day
Even though I took it easy yesterday and only did a 30 min heavy bag workout, I still felt the need for a total rest day today.  So, other than a few light household chores, I didn't do much at all.....and it felt good....LOL.

~Feelin' Alive!~

3 Ways to Burn Calories While You Sleep

3 Ways to Burn Calories While You Sleep
The promise of losing weight in your sleep may sound like a claim right out of a dubious infomercial. But the truth is that your body does burn calories during slumber, and taking the right steps can increase that burn significantly.   read more

TOPFIT Daily Activities --- Heavy Bag
It seemed like a good day to take it kind of easy, so the only activity I made time for was a 30 minute heavy bag workout.

~Feelin' Alive!~

New Weight Loss Drugs: More Harm Than Good

New Weight Loss Drugs: More Harm Than Good
We've all been there: You can't fit into your favorite jeans. You can't stand the way you look in that dress. You desperately want to lose weight -- even if it's just five pounds -- but everything you try fails. You're frustrated, demoralized, and ready to take drastic measures. More exercise? I don't have time! Calorie restriction? Haven't I suffered enough? Liposuction? No thanks. A prescription pill? Now that doesn't sound so bad.....  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Weighted Pullups
This morning I got out for a fantastic Upper Table Rock run.  Later in the afternoon, I spent about 30 mins doing weighted pullups.

~Feelin' Alive!~

3 Ways to Burn More Calories During Your Workout

3 Ways to Burn More Calories During Your Workout
Whether you've hit a weight-loss plateau or just want to torch as many calories as possible at the gym, changing your exercise strategy can help you burn calories more efficiently. This is important for losing weight because it helps you create a calorie deficit--and by burning more calories than you eat, you force your body to burn fat for energy.   read more

TOPFIT Daily Activities --- Bench Press and Heavy Bag
I got the day off to an early start with a couple of brisk 1/2 mile walks with a client.  After finishing with client sessions for the day I spent some time working on the bench press.....starting light, working up to a 1 rep max, and working my way back down to some lighter sets.  A little later I headed back out to my gym for a 30 min heavy bag workout.

~Feelin' Alive!~

5 Tips to Help You Master Strength Training

5 Tips to Help You Master Strength Training
Strength training isn't rocket science, but there is some science involved. And for some of us, strength training is difficult to understand--all those exercises, sets, reps and workout routines can be confusing. Thankfully there's some basic strength-training advice that will make everything clear.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
It was another busy day of business and personal errands and chores, but I still made time for a great Lower Table Rock run before it got too hot.

~Feelin' Alive!~

Chew on This: Gummies Can Be Good For You

Chew on This: Gummies Can Be Good For You
Taking your vitamins may not be the most exciting activity in your day, but switching to the gummy variety could make this task a whole lot sweeter. Gummy vitamins combine the chewy texture and fruity flavor of gummy bears with the nutrients of a multivitamin supplement, and are more pleasing to the palate than traditional pills. As with all vitamins, however, gummies aren't right for everyone--so decide if you need the extra nutrients before popping these candy treats.   read more

TOPFIT says:  BULLSHIT!!!  These pieces of candy only reinforce your perceived "need" for sweets.  Just another example of the dumbing down of health and fitness.

TOPFIT Daily Activities --- Heavy Bag Workout
Since I'm still really feeling yesterday's b-day workout, I took it kind of easy today.....but I still made time for a 30 minute heavy bag workout and some gardening.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It was an awesome week of activity.  In addition to completing my birthday pushup challenge (double my age in non-stop pushups), brisk walks with clients, lots of yard and garden work, and plenty of active time with Mason and Hailey, I also made time for:

1 kettlebell workout
1 power snatch and power clean workout
2 heavy bag workouts
1 leg workout
1 core workout
4 Table Rock runs
and last but not least, the patented ~TOPFIT Birthday Workout~

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

~Feelin' Alive!~

7 Crazy Weight-Loss Methods You Should Never Try

7 Crazy Weight-Loss Methods You Should Never Try
ust when I think I've seen it all, another quick fix weight-loss method pops up. Over the years I've heard about weight-loss lollipops, diet chopsticks, even slimming sunglasses (designed to change the color of food and make it unappetizing).
There will always be silly and trendy get-slim-quick tricks, but what really worries me are approaches that are invasive, extreme, and downright dangerous. Here are seven I hope you'll never, ever try.  read more

TOPFIT Daily Activities --- The ~TOPFIT Birthday Workout~ and an Upper Table Rock Run
My birthday present to myself.......the patented ~TOPFIT Birthday Workout~.....4 circuits of KB swings (24 kg), burpees, chinups, pushups, SB crunches and SB leg curls. The repetitions on the four circuits were 55, 8, 25, 58 (my age and the date of my birth).
I figure if I can survive this workout, I'm probably good for another year.
After a few hours with Hailey I headed out to Upper Table Rock for a fun 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 --- Heavy Bag Workout
I took it kind of easy today and, other than a few active hours with Mason, I only made time for 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.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
I got out this morning before it got warm for a fantastic Lower Table Rock run......I felt good and on the plateau and coming down set some of the fastest times I've done in quite awhile.
Lots of yard and garden work finished off the day.

~Feelin' Alive!~

Should Women Lift Weights?

Should Women Lift Weights?
That's the million dollar question, and one that even women are divided about. Some women swear by weightlifting, while others blanch at the idea of looking like Lisa Auckland or Irene Andersen. So, what's the answer?  read more

TOPFIT says:  I don't agree with some of their choices of exercises, but weight lifting is an important part of a fitness program.

TOPFIT Daily Activities --- Upper Table Rock Run, a Leg Workout and My Birthday Pushups
With the thunderstorm rolling through the valley this morning, I headed to the high ground of Upper Table Rock to get closer to God.........Thor, or maybe it was Zeus......I'm not sure, but a couple of times it was uncomfortably close.
Later I pieced together a quick leg workout of heavy DB split squats (stationary lunges), bw squats, single leg SB leg curls and single leg calf raises.
And still later yet, I did my birthday pushups (a few days early)......double my age in non-stop pushups....110.

~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.  read more

TOPFIT Daily Activities --- Core Workout
I kind of took it easy today, but in addition to a couple of brisk early morning 1/2 mile walks with a client, I made time for a workout of SB back extensions, SB crunches, hanging reverse crunches, planks and MB rotations.

~Feelin' Alive!~

The 5 Worst Processed Foods

The 5 Worst Processed Foods
Due to fast-paced, busy and often stressful lifestyles, many people are relying on convenience foods more than ever. However, even though convenient, you can't overlook the fact that processed foods are detrimental to your health. Let's take a look at some of the worst processed foods around.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and Heavy Bag
I had time this morning after taking care of business for a good Lower Table Rock run and later in the afternoon after business and personal chores and errands, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

How Hot Peppers Can Help You Lose Weight

How Hot Peppers Can Help You Lose Weight
If you adore spicy jalapenos in your tacos or fiery Thai chilies in your stir fry, keep piling on those peppers--and if you fear the heat, you may want start learning to warm up to the cayenne shaker. That's because hot peppers may help you manage your weight, making them the perfect accompaniment to your diet plan.  read more

TOPFIT Daily Activities --- Early Morning Kettlebells and Afternoon Power Snatches and Power Cleans
Due to an early morning cancellation I had some extra time.....so I took advantage of it by doing a quick workout of single arm KB swings, snatches and clean & presses.  In the afternoon I spent some time doing power snatches and power cleans.

~Feelin' Alive!~

TOPFIT Daily Activities Review

I still had to deal with a little smoke in the air this week, plus I was trying to be good and let my foot issue get fully resolved, but in addition to several brisk walks with a client and lots of house/yard/garden work, I also made time for:

3 Table Rock hikes
1 Table Rock run
4 heavy bag workouts
1 chest/delt/tri workout
1 back/delt/bi wokout
1 leg workout
1 olympic lifting workout

Did you meet your fitness goals this past week?

~Feelin' Alive!~

6 Lies You Need to Stop Telling Yourself So You Can Get in Shape

6 Lies You Need to Stop Telling Yourself So You Can Get in Shape
We all tell ourselves little white lies to make ourselves feel better about the things we do each day. "It's fine for me to have just a bit more," "that's not too many calories," "I don't need to work out today," and so many others that flutter through our minds every day. But it's those little white lies that are going to stop you from making the progress you want and need to make with your weight loss.  read more

TOPFIT Daily Activities --- Heavy Bag and an Upper Table Rock Run
I got the morning started with a few active hours with Hailey, and later in the afternoon I spent 30 mins on the heavy bag.
And, a last minute addition......just before sundown, I headed out to Upper Table Rock for a moderately paced run (the first run in about a week and a half).

~Feelin' Alive!~

Obesity's death toll could be higher than believed

Obesity's death toll could be higher than believed
The death toll of the nation's obesity epidemic may be close to four times higher than has been widely believed, and all that excess weight could reverse the steady trend of lengthening life spans for a generation of younger Americans, new research warns.  read more

TOPFIT Daily Activities --- Leg Workout
After a few active hours with Mason this morning, I threw together a quick, moderate weight workout of BB front squats, SLDLs and calf raises.

~Feelin' Alive!~

Lose Weight Smartly: 7 Little-Known Tricks that Shave Pounds

Lose Weight Smartly: 7 Little-Known Tricks that Shave Pounds
Dangerous crash diets may lead to short-term weight loss, but dropping extra pounds for the long haul can be trickier.
Attaining a new shape does mean adhering to some old advice small, steady changes in eating and exercise habits are still the best predictors of lasting weight loss, experts say. But that doesn't mean dieting needs to be boring.  read more

TOPFIT Daily Activities --- Back/Delt/Bi Workout and Heavy Bag
I had just enough time between sessions in the middle of the day to fit in a workout of weighted pullups, DB curls, DB rear delt flyes, chinups and hanging scapular depression/retraction.
Later, I made time for a 30 minute heavy bag workout.

~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 --- Upper Table Rock Hike and a Chest/Delt/Tri Workout
It was a slow work day, so in addition to having plenty of time for some house and yard work, I also had time for an Upper Table Rock hike followed by a  workout of BB bench presses, DB flye/press supersets, and DB lateral raise/ring dip supersets.

~Feelin' Alive!~

9 Snack Foods: Healthy or Not?

9 Snack Foods: Healthy or Not?
Healthy eating is often a challenge, particularly when we're surrounded by so many foods that seem to disguise themselves as good for us. We know some fats are necessary, whole grains are good, and getting adequate amounts of fruits and veggies is paramount, but sometimes the grocery store can still feel like a nutritional maze.  read more

TOPFIT Daily Activities --- Lower Table Rock Hike (#100 TR)
I got my day off to an early start with a couple of brisk 1/2 mile walks with a client, and when I was finished with sessions for the day I made time for a Lower Table Rock hike (#100 TR in 2013).

~Feelin' Alive!~

Food shopping while hungry? Not a good idea

Food shopping while hungry? Not a good idea
On average, hungry people purchased 5.7 high-calorie products, while the group that ate before shopping bought 3.9 high-calorie products.  read more

TOPFIT Daily Activities --- Snatches, Cleans, and Heavy Bag
After a few hours of some fairly challenging posing this morning, I spent a little time on some light/moderate weight snatches, power snatches, cleans and power cleans.
I ended the day with a 30 min heavy bag workout.

~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

And don't forget the awe inspiring views!

TOPFIT Daily Activities --- Upper Table Rock Hike and a Heavy Bag Workout
I got the day started with a couple of brisk 1/2 mile walks with a client and when I was finished with sessions for the day I headed out to Upper Table Rock for a moderately paced hike.  Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It was another week that required some flexibility in planning activities due to the smoke in the air (and a nagging foot issue) and I did need to keep the overall intensity down a bit, but I got creative and in addition to some yard/garden work I made time for the following:

3 Table Rock runs and/or hikes
3 heavy bag workouts
2 ~RAT Workouts~ (intervals of various, sometimes random exercises)
1 leg workout
1 core workout
1 delt/bi/tri workout
1 pullup/pushup workout

How did you adapt to your challenges this past week, and what did you do for your health and fitness?

~Feelin' Alive!~

The Protein Myth: Why You May Not Need as Much as You Think

The Protein Myth: Why You May Not Need as Much as You Think
Whether you're watching your weight, trying to grow bigger muscles or simply care about eating right, you're probably at least a little bit concerned about protein. High-protein diets are touted as fat-loss solutions and necessary for building strength--usually by diet gurus selling books, or supplement manufacturers hawking shakes and bars--but the truth is that most people don't need more protein, and taking supplements has no proven advantage over simply eating balanced meals and snacks.  read more

TOPFIT Daily Activities --- Pullups and Pushups
I kind of took it easy today, but I still made time for a 30 minute workout of pullups and pushups.

~Feelin' Alive!~

Are Food Manufacturers To Blame for Obesity?

Are Food Manufacturers To Blame for Obesity?
Medical costs average more than $1,400 per year for obese individuals compared to those at a healthy weight--and thanks to childhood obesity, members of today's younger generation are expected to have shorter life spans than their parents.  read more

TOPFIT Daily Activities --- Lower Table Rock Hike and a Heavy Bag/Battle Rope/Medicine Ball Workout
After training a couple of clients this morning, I took advantage of the mostly smoke-free skies and headed out ot Lower Table Rock for a relaxed hike.  Later, after some long overdue bookkeeping and office work, I pieced together a workout with intervals of heavy bag, battle ropes and medicine balls......kind of another version of my patented ~RAT Workout~.

~Feelin' Alive!~

Feeding the Kiddie --- A brief history of the children’s menu

Feeding the Kiddie --- A brief history of the children’s menu
"Depending on where you stand vis-à-vis childrearing, the golden age of youth dining in America either began or ended with the Volstead Act. "  read more

TOPFIT Daily Activities --- Kettlebell/Bodyweight Workout
I couldn't decide exactly what to do today for a workout, so I pieced together a little bit of this and a little bit of that.  In no particular order, I did a few sets each of KB overhead squats, swings and squat/upright rows, plus some suspension trainer pullups, pushups and bicep curls, plus SB crunches, plus standard pushups......pretty much a version of my patented ~RAT Workout~.

~Feelin' Alive!~

The 5 Best Foods to Give You an Energy Boost

The 5 Best Foods to Give You an Energy Boost
Face it, we've all been there before. You know that time of day when you always feel like you've hit the proverbial (and maybe literal) wall...you start to drag, time passes very slowly, and you feel like it is a superhuman effort to even barely keep your eyelids open. Maybe you turn to coffee, energy shots, or even worse, energy drinks loaded with ingredients you can't pronounce and that could have potentially harmful effects. You need to stay alert and you need a boost. So, where do you turn? How can you keep your energy level up?   read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Heavy Bag Workout
I found a break in the thick smoke today and took advantage of it with an Upper Table Rock run.  Later, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Why Some People Can Eat A Lot and Stay Thin

Why Some People Can Eat A Lot and Stay Thin
We all have that one friend who seems to defy all laws of calories and weight gain. You know, the one who can put down jumbo-size fries, jelly-filled donuts and staggering portions of spaghetti and never seem to gain an ounce. Is it just luck, or does this person have a weight-maintenance secret that we can all learn from? The latter is most likely, and adopting the tactics of the thin-yet-well-fed crowd can help the rest of us keep (or restore) our trim waistlines.  read more

TOPFIT Daily Activities --- Heavy Bag and a Delt/Bi/Tri Workout
Due to an early morning cancellation caused by the heavy smoke, I had some extra time this morning and I used part of the time for a 30 min heavy bag workout.
Later, I did a workout of DB shoulder presses, DB flyes, DB rear delt flyes, DB curls, BB supine tricep extensions (skull crushers), BB curls, and ring dips......all formed into various circuits and supersets.

~Feelin' Alive!~

3 Reasons Your Food is Making You Tired

3 Reasons Your Food is Making You Tired
The main reason you need to eat is for energy but have you ever noticed that after eating a plate of pasta you feel anything but energized? In fact, you may feel very sleepy and ready for a nap? This is a result of three factors, all of which lead to difficulty breathing, and a feeling of sleepiness.  read more

TOPFIT Daily Activities --- Lower Table Rock Hike and a Core Workout
I tried to get out for a run today before the smoke became too thick, but by the time I got to Lower Table Rock I felt it was in my best interest to forgo the run and just hike instead.
Later I spent about 30 mins in my gym doing a core workout with stability balls and medicine balls.

~Feelin' Alive!~

The 7 Most Unhealthy Things You Do Every Day

The 7 Most Unhealthy Things You Do Every Day
Think you're aware of all of your bad habits? Everyday millions of people are unwittingly affecting their health with the little choices they make. Here are the top seven worst offenders--are you guilty of any of these?  read more

TOPFIT Daily Activities --- Leg Workout and Heavy Bag
There was a little too much smoke in the air to want to go on a trail run or hike, so I did a couple of workouts in my gym.  I started with a workout of DB squats with the stability ball and DB split squats (lunges), followed by supersets of SB leg curls and calf raises.  Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Due to the heavy smoke in the air this week I had to reduce the overall intensity and volume of my workouts, but when the smoke cleared a little, I made time for:

1 leg workout (which included 1/4 mile of walking lunges)
1 back workout
1 chest workout (primarily BB and DB bench presses)
1 Upper Table Rock run
4 heavy bag workouts
and the epic adventure of the week and possibly the whole year (i.e., the craziest thing I've done in a long time), a 20+ mile, double Wagner Butte run/hike.

What did you do to stay healthy this past week?

~Feelin' Alive!~

Are You Ready to Lose Weight? Answer These 9 Questions to Find Out

Are You Ready to Lose Weight? Answer These 9 Questions to Find Out
Losing weight is a challenge for most of us, however before you charge ahead into a weight loss program, take a moment and assess if you're really ready to begin the journey to better health. Successful weight loss depends on choosing healthy foods and making time to exercise each and every day. Knowing that you need to make changes and actually implementing them on a consistent basis are two different things. Here are some questions to consider.  read more

TOPFIT Daily Activities --- Heavy Bag
I got my day started with some Hailey play time and afterward I spent 30 mins on the heavy bag....I even spent some time and gave my gym a long overdue cleaning.

~Feelin' Alive!~

Sugar: The Bitter Truth

Sugar: The Bitter Truth
Take the time to watch the video even if you need to break it up into a few sessions.
Sugar is poison, and it's bad enough to eat it yourself, but it should be criminal to feed it to your children even under the guise of a "treat".

TOPFIT Daily Activities --- Rest Day
Although I wasn't a total couch potato today (I did spend a couple of hours playing with Mason and I did a little light gardening), I listened to my body and took a break from exercise today.

~Feelin' Alive!~

The Effects of Excess Sodium

The Effects of Excess Sodium

TOPFIT Daily Activities --- Back Workout and Upper Table Rock Run
Between sessions this morning I made time for a workout of weighted pullups, single arm low cable row, chinups, and hanging scapular retraction/depression.
Later, in the afternoon, I took advantage of the break in the smoke filled skies and headed out to Upper Table Rock for a fun run.

~Feelin' Alive!~

Top 5 Summer Foods that Boost Fitness

Top 5 Summer Foods that Boost Fitness
There's so much great "runner food" that's in season in summer. Here are five whole foods that will help you stay healthy and fit during the hot-weather months.  read more

TOPFIT Daily Activities --- Heavy Bag
The thick smoke we're experiencing right now is starting to slow me down a little, so the only activity I made time for today was a 30 minute heavy bag workout.

~Feelin' Alive!~