How a Food Label Can Help You Lose Weight

How a Food Label Can Help You Lose Weight
Judging how a food can affect your weight-loss efforts can be complicated, especially with advertised statements like "Organic," "Natural," "Fat Free" or "Sugar Free." Sometimes these declarations can be misleading. Avoid the confusion and go straight to the facts--the nutrition facts!  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Heavy Bag Workout
After my morning sessions I headed out to Upper Table Rock for a moderately paced run and later in the afternoon I spent 30 mins on the heavy bag.

~Feelin' Alive!~

TOPFIT Daily Activities Review

This week was filled with lots of fall cleanup around the yard and garden, a few brisk walks with clients, plus the following:

3 Table Rock runs
1 Grizzly Peak run
1 bench press workout
1 pullup workout
1 squat workout
2 heavy bag workouts
1 bodyweight circuit workout

Did you meet your health and fitness goals this past week?

~Feelin' Alive!~

When dieting and exercise hurt you

When dieting and exercise hurt you
It's hard not to get excited when you finally make the decision to get in shape. And who wouldn't be tempted to speed things up with an extra workout here, eliminating certain foods there? Understandable, sure, but definitely not wise: Overdoing exercise, especially after a hiatus, can cause serious injuries, and drastically cutting calories can make you irritable, forgetful, and may even age you.  read more

TOPFIT Daily Activites --- Squats
I got my morning started with a lot of long overdue cleaning around the house and followed that with a BB back squat workout.

~Feelin' Alive!~

Doctors Say Changes In Wheat Do Not Explain Rise Of Celiac Disease

Doctors Say Changes In Wheat Do Not Explain Rise Of Celiac Disease
But the claim that the more productive wheat is somehow making people sick didn't sound right to scientists who work with the crop.
"I never thought that wheat was toxic," says Donald Kasarda, who has studied gluten proteins for more than 40 years as a research chemist for the U.S. Department of Agriculture.
Kasarda says when he saw there was speculation that the rise in celiac disease and gluten sensitivities was linked to breeders increasing the amount of gluten in wheat, he was very skeptical.
"It seemed strange to me," says Kasarda. As far as he knew, gluten levels had remained about the same. And when he dug deeper, combing through the scientific literature, he found no significant differences in gluten levels in wheat from the early part of the 20th century, compared with gluten levels from the latter half of the century.  read more

TOPFIT Daily Activities --- Heavy Bag Workout and Lots of Fall Garden Cleanup
After my morning client sessions, I spent a few hours on fall cleanup in the garden......still plenty left to do, but I'm ahead of the game compared to last year.
Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

The High (and Mostly Hidden) Costs of Obesity

The High (and Mostly Hidden) Costs of Obesity
According to the Centers for Disease Control and Prevention, 35.9 percent of adults age 20 and over are classified as obese -- and another 33.3 percent as overweight.
On an individual level, the annual medical costs for people who are obese run thousands more than those of normal-weight people -- $1,429 more (in 2006 dollars, according to the CDC) to $2,741 more per individual (in 2005 dollars, according to the Cornell study).
These dollar amounts are startling to consider. But as is often the case, it's the not-so-obvious costs that are even more shocking.
Here's What Really Weighs Down the Wallet of an Overweight American.  read more

TOPFIT Daily Activities --- Lots of Yard Work and an Afternoon Grizzly Peak Run
After finishing client sessions for the day, I spent a couple of hours on yard work followed by a late afternoon/evening Grizzly Peak run.  The temps are definitely going down, and there was even a little snow up there.

Mt. Shasta as seen from the top of Grizzly Peak

~Feelin' Alive!~

How to Master the Pull-Up and Get Awesome Arms

How to Master the Pull-Up and Get Awesome Arms
Pull-ups are one of the best upper-body exercises as they hit the shoulders, arms and back. The problem is, they are darn difficult to do! Pull-ups are probably one of the toughest body-weight exercises to master, but if you follow these instructions, you'll have your chin to the bar in no time.  read more

TOPFIT Daily Activities --- Upper Table Rock Hike and a Pullup Workout
Between sessions today I had time for a moderately paced Upper Table Rock hike.  Later in the afternoon I spent about 30 mins doing weighted pullups and suspension trainer alternating single arm pullups.

~Feelin' Alive!~

The 4 Things You Need to Consider Before Your Workout

The 4 Things You Need to Consider Before Your Workout
Fitness isn't just about working hard, it's about working smart. So when you're endeavoring to get in shape, make sure you consider the four fitness factors, or FITT: Frequency, Intensity, Type and Time.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Bench Press Workout
When I was done with my morning sessions, I headed out to Lower Table Rock for a fun run.  Later in the afternoon I spent some time doing BB and alternating DB bench presses.

~Feelin' Alive!~

7 Things You Need to Know About Fiber

7 Things You Need to Know About Fiber
You have probably heard that fiber is great for digestion and can reduce your cholesterol. But did you know that it can also help with weight management by making you feel fuller? Fiber can also aid in the treatment of constipation, hemorrhoids, diverticulitis and irritable bowel syndrome while reducing your risk for type-2 diabetes, heart disease and some cancers.  read more

TOPFIT Daily Activities --- Circuit Training
After a busy morning, I did a circuit workout of squats, pullups, pushups, SB leg curls and SB crunches.  The repetitions on the 9 circuits were 25, 20, 15, 10, 5, 10, 15, 20, 25.

~Feelin' Alive!~

The Only 3 Reasons You Ever Need a Sports Drinks

The Only 3 Reasons You Ever Need a Sports Drinks
Sports drinks have an image that may be confusing for many. In advertisements, these drinks are the beverages of extremely fit athletes, giving the impression that sports drinks promote and maintain health. While on the other hand, numerous organizations like the U.S. Department of Health and Human Services and the Centers for Disease Control and Prevention lump sports drinks in with other sugary beverages like soda, juice and energy drinks, and ask that you stop consuming them because they are harmful to your health.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Heavy Bag Workout
I got out today for a great Upper Table Rock run, and the wind and light rain just made it all the better!  Afterward I made time for a 30 minute heavy bag workout.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been a great week of activity!  The volume was only moderate, but I kept the intensity pretty high on most days.  In addition to brisk walks with clients, plenty of yard and garden work, a few hours of cleaning gutters and climbing on the roof working on moss abatement (definitely a workout), and a few other various random activities, I also made time for:

3 intense trail runs (both Table Rocks and Wagner Butte)
3 heavy bag workouts
1 power clean/power snatch workout
1 upper body strength workout (bench press and weighted pullups)

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

~Feelin' Alive!~

Dieter, beware: Weight-loss fads can be bad for your health

Dieter, beware: Weight-loss fads can be bad for your health
There's something about fall — with its back-to-school, new-start feeling — that compels many of us to revisit our plans to diet, and sometimes those plans involve fads.
Here, experts share warnings about some fads and weight-loss treatments.  read more

The HCG Diet?  C'mon, don't be stupid!

TOPFIT Daily Activities --- Power Cleans and Power Snatches
After a couple of active hours with Hailey and Mason, I made time for a fun workout of power cleans and power snatches followed by some planks and wall sits.

~Feelin' Alive!~

How bad are your fitness habits?

How bad are your fitness habits?
We took a look at seven common fitness habits to see which ones are forgivable—and which ones you should definitely change.  read more

TOPFIT Daily Activities --- Rest Day?
Although I didn't really do much in the way of "exercise", it wasn't really a rest day.  I started with a couple of brisk 1/2 mile walks with my 6am client, followed soon afterward with a 2 client training session, and finished the day with a fun 4.5 hr modeling gig....it's more work than you'd think holding still for 20-25 minutes at a time.

~Feelin' Alive!~

Exercise not only boosts immunity, it protects you from cancer

Exercise not only boosts immunity, it protects you from cancer
We all know that regular exercise can certainly improve overall health in often immeasurable ways, but a new study suggests that it could also enhance your immune system and maybe even help protect against cancer.  read more

TOPFIT Daily Activities --- Heavy Bag Workout
My "real" workout today was a few hours of cleaning the gutters and climbing around on the roof working on moss abatement, but I also made time for a 30 minute heavy bag workout.

~Feelin' Alive!~

Golf injuries: Play it safe with these tips

Golf injuries: Play it safe with these tips
Golf injuries are common but avoidable. Learn how to protect yourself.
Many golfing-related injuries are a result of poor mechanics or overuse, particularly in golfers who are new to the game or play infrequently. Although golf isn't a contact sport, it puts significant demands on your body — which can easily lead to golf injuries. Follow these tips to stay in shape on the course.  read more

TOPFIT Daily Activities --- Wagner Butte Run and Lots of Yard/Garden Work
After dealing with some early morning business, I headed out to Wagner Butte for a fantastic run.....5 miles up with 2200 ft elevation gain starting at 5000 ft. ....and, of course, back down.   Unlike a month and a half ago, this time I only did it once and 10 miles was more than enough.
Afterward, I spent about an hour on some yard and garden work.

~Feelin' Alive!~

Exercise and chronic disease: Get the facts

Exercise and chronic disease: Get the facts
If you have a chronic condition, you might have questions about exercising. How often can you exercise? Which exercises are safe? Understand the basics about exercise and chronic disease.  read more

TOPFIT Daily Activities --- Upper Body Workout and Heavy Bag
I made time this morning for a good workout of BB bench presses and weighted pullups.  Later, in the afternoon, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Overuse injury: How to prevent training injuries

Overuse injury: How to prevent training injuries
Overuse injury can happen when you try to take on too much physical activity too quickly. Understand how to pace yourself while getting fit.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
I got out between the downpours today for a totally awesome run on Lower Table Rock.  The temperature, trail conditions and my energy levels were just perfect for one of the fastest times up (and round trip) that I've done in quite some time.

~Feelin' Alive!~

Exercise: 7 benefits of regular physical activity

Exercise: 7 benefits of regular physical activity
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Heavy Bag Workout
After taking care of business earlier in the morning, I headed to Upper Table Rock for a great run....I pushed a little harder than I have in awhile on the way up and it felt good!
Later I made time for a 30 minute heavy bag workout in my gym.

~Feelin' Alive!~

TOPFIT Daily Activities Review

I picked up the volume and intensity this past week a bit and in addition to the usual walks with clients and some yard/garden work, I made time for:

2 Table Rock runs
1 5k Savannah Loop run
1 Bandersnatch run
1 Tabata workout
3 heavy bag workouts
1 leg workout
1 chest workout
1 back workout
1 plyometric and ab workout

What did you do this past week to maintain or improve your level of fitness?

~Feelin' Alive!~

How Fast Should You Lose Weight?

How Fast Should You Lose Weight?
If you're like most people, you want to ditch any excess flab ASAP--especially if you're gearing up for swimsuit season, a big reunion or any other high-pressure social event.
But as anxious as you may be to shed pounds rapidly, there is peril in falling for rapid weight-loss plans such as fasting diets or juicing schemes. Severely slashing calories may help you flush pounds fast in the beginning, but in the long run you compromise your health--and even your future weight.  read more

TOPFIT Daily Activities --- Heavy Bag Workout
After several hours of activity with Mason and Hailey, I made time for a 30 minute heavy bag workout.....not a bad way to end the week.

~Feelin' Alive!~

7 Low-Effort Ways You Can Burn More Calories Every Day

7 Low-Effort Ways You Can Burn More Calories Every Day
Your metabolism is the sum of everything your body does to convert food into energy," says Jim White, R.D., an American College of Sports Medicine-certified health-fitness instructor and the owner of Jim White Fitness & Nutrition Studios in Virginia. "So while you can't change how many calories it takes to keep your brain humming and your heart beating, you can help your body burn an extra 500 calories or more each day by implementing some easy lifestyle strategies.  read more

TOPFIT Daily Activities --- Plyometric and Ab Workout
Today's workout was quite a mix of upper body, lower body and midsection exercises.  I started with 3 lower body plyometric exercies, followed that with 2 upper body plyometric exerciese and finished with 3 ab/core exercises.

~Feelin' Alive!~

How Much Caffeine is Too Much?

How Much Caffeine is Too Much?
Caffeine seems to be popping up on food labels everywhere. Sure, it's in coffee, but it's also in nutrition supplements on quick dissolve strips and energy shots. And it's no wonder why, caffeine has been shown to boost energy levels, alertness and endurance. Trouble is, it's possible to consume too much caffeine and even abuse this stimulant.  read more

TOPFIT Daily Activities --- Bandersnatch Run and a Back Workout
I started my day before it got too hot with a run on the Bandersnatch trail in Ashland.  Later I spent some time doing weighted pullups, DB rows, chinups and hanging scapular depression/retraction.

~Feelin' Alive!~

Exercise may help alleviate depression

Exercise may help alleviate depression
Researchers who analyzed data from previous studies found people who exercised experienced a "moderate" reduction in their depressive symptoms compared to those who did other activities, such as using relaxation techniques, or received no treatment.  read more

TOPFIT Daily Activities --- 5k Run, Chest Workout and a Heavy Bag Workout
This morning I got out for a fun 5k run on the Lower Table Rock Savannah Loop.  No records were set today....it wasn't one of my fastest efforts.  I'm not sure if it was due to the heat, all of the leg work I've done recently, or if I was just being wimpy.....but it was still a good run.
Later I did a workout of BB bench presses, supersets of DB flyes and presses, and decline pushups.
And since I was trying to find a way of not working on bills, files, etc., I headed back out to my gym in the evening for a 30 minute heavy bag workout.

~Feelin' Alive!~

Want to Reduce Your Appetite? This May Be the Key...

Want to Reduce Your Appetite? This May Be the Key...
Keeping your appetite under control is a key component of weight loss and maintaining a healthy weight over your lifetime. We all have different strategies to help us manage our appetites in order to prevent overeating or making poor decisions about the foods we choose. Managing stress, getting adequate sleep and having a good exercise regimen are all methods we employ to help us keep our appetites regulated. However, recent research has revealed that the type of exercise can make more of a difference than you think.  read more

TOPFIT Daily Activities --- Heavy Bag Workout
I backed off from the higher volume and intensity today and only made time for a 30 minute heavy bag workout.

~Feelin' Alive!~

9 Ways to Make Healthy Food More Exciting

9 Ways to Make Healthy Food More Exciting
Eating a nourishing, well-balanced diet is a key component to living a long, healthy life. But after a while it's easy to get tired of eating the same lackluster salads for lunch or grilled chicken with steamed veggies for dinner. Soon enough, boredom could take over and those unhealthy, quick, convenience foods and drive-through-diet disasters start to look more and more appealing. Don't get stuck in a bland food rut! Here are some tips and recipe ideas to make your healthy meals and snacks more fun, flavorful and exciting.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and Tabatas
I got out before it got too hot this morning for a good Lower Table Rock run and after finishing with business for the day I did a workout of Tabata pullups, pushups (both with the suspension trainer), SB crunches and squats.

~Feelin' Alive!~

25 Fattening Foods You Should Never Eat

25 Fattening Foods You Should Never Eat
Diet busters ahead! Here are 25 foods that can wreck the best laid diet plans.  read more

TOPFIT says:  Unfortunately, most of their "choose this instead" options still aren't exactly healthy choices.  You're better off planning ahead and always having good, healthy, real, whole foods with you and ready to eat.

TOPFIT Daily Activities --- Upper Table Rock Run and a Leg Workout
My day started early with a couple of brisk 1/2 mile walks with a client and when I was done with sessions for the day I made time for a fun Upper Table Rock run.  Later I pieced together a leg workout of SB squats w/DBs, DB split squats (stationary lunges), calf raises and SB leg curls.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Once again it was a varied week of activity.  Volume was moderate, but I kept the intensity fairly high.  In addition to the usual brisk walks with clients, yard/garden work, and plenty activie time with the grandkids, I also made time for:

3 Table Rock runs
1 Uhtoff Trail run/hike
1 chest workout
1 back workout
2 heavy bag workouts

What did you do for your health and fitness this past week?

~Feelin' Alive!~

The 5 Healthiest Herbs and Spices to Add to Every Meal

The 5 Healthiest Herbs and Spices to Add to Every Meal
Spices make your senses tingle and can perk up a bland meal with one flick of a shaker. And as it turns out, these flavorful additions do far more than just make food more appetizing--they often provide important health benefits, possibly helping to stave off major illnesses. Here are some of the healthiest spices to add to breakfast, lunch, dinner and everything in between.  read more

TOPFIT Daily Activities --- Uhtoff Trail
I finished my week of activity with a fun run/hike on the Uhtoff trail above Ashland.  I hadn't been up there in a couple of months.......I forgot how much fun it can be to run that trail.

~Feelin' Alive!~

How Many Calories are You Really Eating? You May be Surprised

How Many Calories are You Really Eating? You May be Surprised
Calorie counting is easy, right? Just read food labels and crunch a few numbers. While tracking calories may seem like a no-brainer, the truth is that most Americans vastly underestimate the amount of food that passes through their lips. And the result is often unwanted body fat that dampens our self-image as well as our well-being.  read more

TOPFIT Daily Activities --- Rest Day
Other than several hours of keeping up with Mason, and a few chores around the house, I took a break from activity today.

~Feelin' Alive!~

How many calories are you burning?

How many calories are you burning?
Ever wonder how efficient your workout really is? We crunched the numbers to reveal the calorie-torching potential of 20 types of exercise, from walking and jogging to surfing and Spinning.  read more

TOPFIT says:  Just remember that the calories displayed on most cardio equipment are usually grossly exagerated.

TOPFIT Daily Activities --- Heavy Bag Workout
It was a varied day of activity starting with cleaning my gym.  Later I spent some time picking peaches and pears, most of which are destined for the dehydrator.  And, I finished the day with a 30 minute heavy bag workout.

~Feelin' Alive!~

Fad Diets Will Seem Even Crazier After You See This

Fad Diets Will Seem Even Crazier After You See This
On one level, it's easy to understand the allure of a fad diet: Eat this, not that and you'll lose weight, guaranteed. Who doesn't want an easy way to shed unwanted pounds?  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After starting another day with a couple of early morning brisk 1/2 mile walks with a client, I took advantage of the cooler weather today with a great Lower Table Rock run.

~Feelin' Alive!~

This Is What Happens To Your Body When You Exercise

This Is What Happens To Your Body When You Exercise
Whether you do it to lose weight, to reach a fitness goal or -- dare we say it? -- just for fun, exercise changes you.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Back Workout
This morning after client sessions, I made time for a fun Upper Table Rock run.  I was even joined by one of my little reptilian friends.....I guess I'm still a snake magnet.
Afterward I did a workout of weighted pullups, one arm suspension trainer pullups/body rows, DB rear delt flyes, and hanging scapular depression/retraction.

~Feelin' Alive!~

Sitting in a Chair All Day? 6 Reasons Why You Should Utilize Office Stretching Exercises

Sitting in a Chair All Day? 6 Reasons Why You Should Utilize Office Stretching Exercises
If you're tied to a desk all day long, chances are the last thing on your mind is office stretching. Not doing so, however, can lead to a number of problems. Office stretching doesn't have to take a lot of time and it certainly doesn't need to be too obvious. No reason for your cubicle neighbor (or your boss) to know about it. Take five minutes every half an hour to stretch your arms, back and neck. You can also do finger and leg stretches without even leaving your chair. Need reasons to stretch? Here are a few.  read more

TOPFIT Daily Activities --- Chest Workout and Heavy Bag
Today's activities started with a workout of BB bench presses, DB flye/press supersets, and pushups.  Later I spent 30 mins on the heavy bag.
I finished the day with a few hours of modeling......mostly one pose that left my whole body pretty much shaking by the time I was done.  Not really "activity", but it sure was a workout.

~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 --- Lower Table Rock Run
I started the day with a couple of brisk early morning 1/2 mile walks followed by some walking lunges with a client and after my morning sessions I headed out to Lower Table Rock for a great run.

~Feelin' Alive!~

TOPFIT Daily Activities Review

This past week was a low volume, moderate intensity week of activity, but in addition to several brisk walks with clients, some yard/garden work, and one total rest day, I still made time for:

3 heavy bag workouts
2 Table Rock runs
1 Bandersnatch trail run/hike
1 bench press workout
1 weighted pullup workout

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

~Feelin' Alive!~

How Sitting All Day Is Killing Your Body

How Sitting All Day Is Killing Your Body
If you're one of 86% of Americans who sit all day for their job, you could be at risk for 'sitting disease'.  read more

TOPFIT Daily Activities --- Bandersnatch
After a few active hours with Hailey and Mason this morning, I met a friend for a fun run/hike on the Bandersnatch Trail.

~Feelin' Alive!~