Born to run barefoot? Some end up getting injured

Born to run barefoot?  Some end up getting injured
Swept by the barefoot running craze, ultramarathoner Ryan Carter ditched his sneakers for footwear that mimics the experience of striding unshod.
The first time he tried it two years ago, he ran a third of a mile on grass. Within three weeks of switching over, he was clocking six miles on the road.  read more

TOPFIT Daily Activities --- Heavy Bag
I kept things kind of light today and only made time for a 30 min heavy bag workout.  Only a couple mins into the workout, the heavy bag decided to fight back though.  Part of the hanging hardware finally started showing its age and broke, sending the 80 lb bag crashing down......I got it re-hung and still finished the workout.

~Feelin' Alive!~

The Exercise Cure

The Exercise Cure
How can we motivate people to take a free, safe, magic pill?
If there were a drug that treated and prevented the chronic diseases that afflict Americans and we didn't give it to everyone, we’d be withholding a magic pill. If this drug was free, in a country that spends more than $350 billion annually on prescription drugs, where the average 80-year-old takes eight medications, we’d be foolish not to encourage this cheaper and safer alternative as first-line treatment. If every doctor in every country around the world didn't prescribe this drug for every patient, it might almost be considered medical malpractice.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
It turned out to be the perfect day for a run on Lower Table Rock.  The temp was just right, there weren't many people up there, and the trail conditions couldn't have been much better....at least on the trail leading up to the plateau.......the plateau had a few soggy and slick areas, but not bad enough to slow me down too much.

~Feelin' Alive!~

TOPFIT Daily Activities Review

What a fantastic week of activity!  In addition to a few brisk walks with clients, I also made time for:

4 Table Rock runs/hikes
3 heavy bag workouts
1 leg workout
1 Christmas Day 12/25 pullup and pushup workout
1 Year End Tribute to 2013 workout
(see previous posts for details)

Did you make time for you health and fitness this past week?

~Feelin' Alive!~

Successful, long-term weight loss can involve many strategies

Successful, long-term weight loss can involve many strategies
With New Year’s Day coming and the nation’s obesity epidemic continuing, it’s likely many people will try to slim down.
There are many ways to lose weight, most with mixed long-term results. The most important factor in getting started might not be how people attempt to shed pounds but why they are overweight, experts say.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
After a few fun hours with Hailey this morning, I headed out to Upper Table Rock for a run.  I started out below the clouds and ended up above them.  The scenery was awesome!

~Feelin' Alive!~

Stressed? Exercise may help ward off anxiety

Stressed? Exercise may help ward off anxiety
Exercise not only improves mood, it may help people maintain reduced anxiety in the face of stressful or emotional events, a new study says.
While many studies have shown a link between exercise and better mood, it was not known "whether these positive effects endure when we're faced with everyday stressors once we leave the gym,".... read more

TOPFIT Daily Activities --- YEAR END TRIBUTE TO 2013
Another annual tradition is in the books!
Today I did my patented TOPFIT ~Year End Tribute to 2013~ workout.
Except for the squat thrusts which were done at the end, all exercises were done for 100 reps (not necessarily non-stop or in the following order) before moving on to another exercise. When all was said and done, I did:

KB swings x 300
suspension trainer pullups x 300
pushups x 300
squats x 300
SB leg curls x 200
SB tucks x 200
SB back extensions x 200
SB crunches x 200
squat thrusts x 13

TOTAL = 2013 reps!

~Feelin' Alive!~

Fitness fails: Workouts you need to stop doing in 2014

Fitness fails: Workouts you need to stop doing in 2014
Fitness fads come and go. And sometimes, they inexplicably come galloping back again (we’re talking to you, Prancercise). Some exercise trends could use a little nudge toward the door, though, like family members who stay too long after the holidays. Herewith, a handful of hot fitness fads that have overstayed their welcome for one reason or another. Maybe they've caused too many injuries. Maybe they’re just too silly to deal with anymore. Whatever the reason, we’d love to say goodbye to these wacky fitness fads in 2014.  read more

TOPFIT Daily Activities --- Rest Day
It was time for another rest day, so the only activity I made time for today was a few brisk 1/2 mile walks with clients.

~Feelin' Alive!~

Nutrition Labels Decoded

Nutrition Labels Decoded
While lists of ingredients and the Nutrition Facts panel are there to help shoppers choose foods to fit their nutritional needs, it's not always easy to interpret. Learning how to decode the jumble of numbers and percentages is the first step in shopping for healthier foods.  read more

TOPFIT says:  Really?  What's there to "decode"?  It's all written in plain English.  This isn't rocket science folks.  The only thing I wouldn't pay much attention to is the "% Daily Value" column.

TOPFIT Daily Activities --- Lower Table Rock and Heavy Bag
I got my day started with a moderate intensity hike on Lower Table Rock.  The fog was so thick up there this morning that you couldn't see the edge of the plateau until you were there. It was a very surreal experience standing at the edge with a wall of fog right in front of my face. Almost as if I could have stepped through that wall into a different world.....which I guess I could have, in a sense.
Am I doing this right?  Later I spent 30 mins on the heavy bag.....you know, since it's Boxing Day and all.......

~Feelin' Alive!~

Craving White Bread? Eat This Instead...

Craving White Bread? Eat This Instead...
If you're avoiding your beloved white bread for fear of harming your health, here's some tasty news: You can enjoy the fluffy stuff again without guilt, as long as you choose wisely. This means opting for sourdough bread over the standard Wonder variety--hardly a sacrifice, considering the zesty flavor and satisfyingly chewy crust of this tangy baked treat.  read more

TOPFIT says:  You should still go easy on sourdough bread since it is usually made with refined white flour and is lacking in many of the nutrients and fiber that 100% whole grain breads contain.

TOPFIT Daily Activities --- Upper Table Rock Run, 12/25 Workout, and Heavy Bag
As has become a tradition for me I started today's fun with a run on a Table Rock...Upper TR this year. A little later I continued with my 12/25 Workout......12 supersets x 25 reps each of suspension trainer pullups and pushups.  And, since I still had some energy left, I finished my day of activities with a 30 min heavy bag workout.

~Feelin' Alive!~

5 celeb diets that don't work

5 celeb diets that don't work
Banking on a trendy weight-loss plan to help you shed pounds? Before you give up gluten or get biotyped, check out this list of the top five celebrity-endorsed diets to avoid.
…but the book written about the diet also warns that it saps your energy, makes you constipated, and gives you bad breath (how nice!).   read more

Really?  Only 100 allowed foods, and some whole categories completely absent.  Yeah, that's healthy.

TOPFIT Daily Activities --- Leg Workout and Heavy Bag
Today's workouts started with DB squats, DB stationary lunges (split squats), calf raises, and SB leg curls.  A little later, after a quick gym cleaning, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

The 7 Worst Fitness Holiday Gifts

The 7 Worst Fitness Holiday Gifts
Still looking for that perfect Christmas gift for the fitness-lover in your life? Then don't buy any of the items on this list!  read more

TOPFIT Daily Activities --- Lower Table Rock Run
This afternoon I made time for a fun run on Lower Table Rock.  There were still a few icy spots, but overall the trail was just muddy and not nearly as slick as it's been for the past 2 weeks.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It was a busy week of personal and business activities, and although it was light in heavy lifting I still made time for:

3 snowy/icy Table Rock runs/hikes
4 heavy bag workouts
1 upper body workout
1 bodyweight full-body circuit workout

Did you manage to maintain your health and fitness this past week?

~Feelin' Alive!~

The Worst Fitness and Diet Products of 2013

The Worst Fitness and Diet Products of 2013
If you ever find yourself awake in the wee hours of the morning flipping through TV channels, you're probably aware of the plethora of junky products hawked on late-night infomercials. Watch these extended ads long enough and you may even be tempted to break out the credit card to sign up for a few "easy" payments.  read more

TOPFIT Daily Activities --- Heavy Bag
I kind of took it easy today and only made time for a 30 minute heavy bag workout.

~Feelin' Alive!~

7 Tips to Help You Avoid Overeating at Buffets

7 Tips to Help You Avoid Overeating at Buffets
We've all been there. Each option looks more delicious than the next. I'm talking about the often-feared buffet restaurant. They seem to encourage gluttony (albeit indirectly) due to their ever-expanding selection of delectable food items. There may certainly be healthy, low-calorie options available, but they're often few and far between. Additionally, it's much more difficult to select the healthier options when you have such a huge number of rich, tasty dishes calling your name.  read more

TOPFIT says:  It's best to just avoid these places completely, but if you find yourself in one, these tips might help.

TOPFIT Daily Activities --- Bodyweight Circuits and Heavy Bag
After taking a break from exercise yesterday, I jumped right back in today starting with a bodyweight circuit workout of suspension pullups, suspension pushups, jump squats, SB leg curls and SB crunches.  The repetitions on the 9 circuits were 25, 20, 15, 10, 5, 10, 15, 20, 25.
A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

5 Tips to Help You Lose Weight This Holiday Season

5 Tips to Help You Lose Weight This Holiday Season
Most people I know aren't worried about losing weight during the holiday season. Instead, this tends to be the one time of year when we give ourselves a break from obsessing about going down a pant size, and instead focus on maintaining weight.
But countering indulgence with some healthy habits may just help tip the scales in the other direction, without much effort on your part at all. Here are some tips that may help you lose weight this holiday season.  read more

TOPFIT Daily Activities --- Rest Day (not really)
I took a break from exercise related activities, but that doesn't mean it was really a rest day.  I was up at 4:30am and between business and personal activities, I didn't get done until 10pm.

~Feelin' Alive!~

An apple a day keeps vascular mortality at bay

An apple a day keeps vascular mortality at bay
We all know the saying, "an apple a day keeps the doctor away." And this may prove true after new research suggests that eating an apple once a day may be just as beneficial as daily statin use when it comes to preventing vascular deaths in individuals over the age of 50.  read more

TOPFIT Daily Activities --- Upper Table Rock and Heavy Bag
After the day's sessions, I took advantage of the sun and headed back out to Upper Table Rock for another fun hike and run.  Unfortunately, the recent thawing and re-freezing has created some extremely icy trails.....it got pretty tricky is some spots, but I stayed on my feet.
Later, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Go nuts!

Go nuts!
Eating nuts can be a tasty way to make your diet more healthy. Nuts are beneficial because they are rich in healthy unsaturated fats, fiber and essential vitamins and minerals. Nuts also contain omega-3 fats and natural plant sterols which, together, may help lower your blood cholesterol and reduce your risk of heaving a heart attack.  read more

TOPFIT Daily Activities --- Lower Table Rock
It was another fantastic day above the fog on Lower Table Rock.
The shifting, undulating fog only feet below the top of the plateau was quite vertigo inducing when standing right on the edge, but at least if I fell, the landing looked pillow soft.

~Feelin' Alive!~

12 Weight Loss Resolutions You Shouldn't Make

12 Weight Loss Resolutions You Shouldn't Make
Get this: 30 percent of all New Year's resolutions are broken before February, according to a poll by the time management firm Franklin Covey. "People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic," says Toby Amidor, a registered dietitian based in New York City. "When people feel as though they've failed, they tend to throw in the towel for good instead of giving their resolution another shot." Here, four of the nation's top diet experts reveal common weight loss resolutions that almost always backfire.  read more

TOPFIT Daily Activities --- Upper Body Workout and Heavy Bag
I started the day by spending a couple of hours with Hailey and Mason, and after finishing business for the day I spent about 30 mins doing BB bench presses and weighted pullups.  I finished the day with a 30 min heavy bag workout.

~Feelin' Alive!~

Obesity triggers a 'tidal wave' of cirrhosis cases

Obesity triggers a 'tidal wave' of cirrhosis cases
There has been a fivefold increase in liver disease for those aged between 35 and 55 over the past decade

Doctor Jude Oben had grim news for a patient last week. The liver expert told the 60-year-old man that he had cirrhosis – for the second time in his life.
Only four years ago Oben's patient had required a liver transplant after his first bout of cirrhosis, a condition he had contracted because he was obese. "Unfortunately my patient continued to overeat and remained obese," said Oben, a hepatologist based at the Royal Free and St Thomas' hospitals in London. "As a result, he contracted cirrhosis again. Sadly, I had to tell him that this time it was very unlikely he would be given another liver."  read more

TOPFIT Daily Activities --- Lower Table Rock Run
It was cold with heavy fog down in the valley, but the sun was shining on top of the Table Rocks.  Although there were plenty of slick spots on the way up, it wasn't nearly as dangerously slick as Upper TR was yesterday.

looking east.....Upper Table Rock peeking out above the fog and Mt. McLoughlin in the background on the right

looking south over the Rogue Valley

looking west...Blackwell Hill peeking out above the fog

~Feelin' Alive!~

TOPFIT Daily Activities Review

With the single digit temps, snow, and slick roads, it was sometimes a challenge to stay active, but I still found a way to do the following this past week:

4 Table Rock runs in the snow
2 heavy bag workouts
1 back workout
1 chest workout
1 leg workout
1 elliptical workout

Did you find a way to meet your fitness goals this week?

~Feelin' Alive!~

The Miracle Drug You Need to Take

The Miracle Drug You Need to Take
Imagine yourself at your next doctor's appointment. The doc walks into the office, sits down across from you, looks you in the eye, and says, "Good news, I can help you. I'm writing you a prescription and I want you to follow it to the letter."
"What is it?" you ask.
"It's a miracle drug," he replies.
You chuckle. "Sorry, doctor, but I really don't believe in miracles."
He nods as if expecting you to say that, then says: "You will."
read more

TOPFIT says:  I admit that I haven't read the book yet, but the basic premise is right on the money.

TOPFIT Daily Activities --- Upper Table Rock Run
After a few active hours with Mason and Hailey, I headed out to Upper Table Rock for a fun run.  Unfortunately, due to much of the trail being a solid sheet of ice (some of the worst conditions I've ever experienced up there), I couldn't run the whole thing, and what I did run was kind of slow......it took over 25 mins to get up and almost an hour round trip which included 10-12 mins of running around the plateau. But, it was absolutely fantastic.....especially considering I didn't bruise, break, strain, or sprain anything.

~Feelin' Alive!~

Want to Burn a Ton of Calories? Stand Up!

Want to Burn a Ton of Calories? Stand Up!
If you're like most people, you spend a whole lot of time resting on your haunches. You sit in the car driving to work; when you arrive at the office, you sit at your desk. After your workday, it's back to the car and then off to the couch where you sit for most of your evening.  read more

TOPFIT Daily Activities --- Heavy Bag
I kind of took it easy today and, other than some chores around the house, the only activity I made time for was a 30 min heavy bag workout.

~Feelin' Alive!~

These Disturbing Fast Food Truths Will Make You Reconsider Your Lunch

These Disturbing Fast Food Truths Will Make You Reconsider Your Lunch
McDonald's, Burger King, Wendy's, Taco Bell -- which one are you craving today? It's pretty likely that you have a favorite fast food chain and that you love many of the tasty options offered at these restaurants. It's hard to miss them. As of 2012, there were 263,944 fast food restaurants in America with a combined revenue of well over $100 billion.
With a Gallup poll revealing that 8 in 10 Americans eat fast food at least monthly and half saying they eat it weekly, these companies know they have a good thing going. And with all the savvy marketing they do, it's no wonder you're itching for that Big Mac. But before you scarf one down, you might want to truly evaluate what's going on with your fast food. Here are some truths that may make you wonder if you still want to go to there for lunch.  read more

    

TOPFIT Daily Activities --- Leg Workout
I took a break from the trails today and kept things close to home after my client sessions by doing a workout of BB squats, DB split squats, SB leg curls, and calf raises.

~Feelin' Alive!~

8 sneaky things that may feed obesity

8 sneaky things that may feed obesity
Ask the average person what causes obesity, and you'll likely get one of these basic answers (or some version thereof):
1. "Eating too much!"
2. "Not exercising enough!"
3. "Genes!"
OK, sure. Seems logical. But while each of those answers may be accurate in its own way, there are other, more surprising, factors that have been linked to obesity, too. No one factor is responsible for obesity, and it's often difficult to prove a direct cause-and-effect relationship. But these sneaky-like-a-thief things might be stealing your family's good health:  read more

TOPFIT Daily Activites --- Upper Table Rock Run
The temps were still down in the 20s and the snow was still sticking, so how could I resist another Table Rock run.....and I even had the Rock all to myself today.  The top of the Rock was above the fog and below a light layer of clouds.

Mt. McLoughlin seen from Upper Table Rock

Lower Table Rock seen from Upper Table Rock

~Feelin' Alive!~

Exercise Reduces Men's Risk Of Dementia And Chronic Disease, Study Shows

Exercise Reduces Men's Risk Of Dementia And Chronic Disease, Study Shows
Exercise now and you'll surely reap ceaseless rewards later, a new study suggests. Men with healthy habits, including regular exercise, are 60 percent less likely to suffer from dementia and cognitive decline later in life, according to findings in a Welsh study.  read more

TOPFIT Daily Activities --- Heavy Bag and Elliptical
I kept my activities at home today and started with a 30 min heavy bag workout.  A little later, I spent 30 mins on the elliptical.....all in all, a couple of good workouts and a needed break from the trails and heavy lifting.

~Feelin' Alive!~

Diet Soda Doesn't Help You Lose Weight

Diet Soda Doesn't Help You Lose Weight
Sales of diet soda beverages is the only number on the decline.
Diet soda is falling out of favor. According to new research from Wells Fargo, low-calorie and zero-calorie soda sales slipped about 7% over the past year. Regular soda has fallen just over 2%.
The reason remains a mystery, but perhaps folks are realizing that the benefits of drinking diet soda are just not there. At least, if you’re trying to shed pounds.
Several studies in the past couple of years have torn holes in the theory that zero-calorie sodas mean zero weight gain. Indeed, research presented at the American Diabetes Association’s (ADA) Scientific Sessions in 2011 showed the opposite is true—diet sodas can actually contribute to weight gain.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Chest Workout
Due to the temps in the 20s (and below), the snow has been sticking around.  So, today I headed out to Lower Table Rock for a run in the still fresh powder  It might not have been virgin snow, but it was still fantastic!  It looked like only a couple dozen people had been up since last Friday, so the snow hadn't been packed down too much.  Once again it was a great stability, agility and core workout.
Afterward I spent some time in my near freezing gym and did a workout of BB bench presses, supersets of DB flyes and presses, and decline pushups.

~Feelin' Alive!~

Regular Exercise Could Boost Creativity

Regular Exercise Could Boost Creativity
Here's one more thing people who regularly exercise can add to their brag list: They may be more creative!
A new study in the journal Frontiers in Human Neuroscience shows that regular exercisers do better on tests of creativity than their more sedentary peers.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Back Workout
It just doesn't get much better than this!
On Friday I had a great run on Lower Table Rock in the middle of the snow storm and today I had a fantastic run on Upper Table Rock in the fluffy powdery snow and sunshine.
The snow might have slowed me down a little bit, but the fun-factor was off the charts, and the balance, agility and core workout just couldn't be beat!
Afterward I made time for a workout of weighted chinups, single arm alternating suspension pullups, suspension rear delt flyes and bodyweight pullups.

~Feelin' Alive!~

TOPFIT Daily Activities Review

This week was lacking a little in heavy lifting, but I still had my fun.  In addition to the brisk early morning walks with clients, I also made time for:

4 Table Rock runs
1 pullup/pushup workout
1 deadlift workout
1 leg workout
2 heavy bag workouts

Did you stay on track with you health and fitness goals this past week?

~Feelin' Alive!~

Hormones That Are Increased During Exercise Could Be Good For Memory

Hormones That Are Increased During Exercise Could Be Good For Memory
Hormones that are increased when you exercise could be a boon to memory, according to a new study.
Researchers from the Boston University School of Medicine found that these hormones, called growth factors, seemed to predict accuracy on a memory test.  read more

TOPFIT Daily Activities --- Rest Day
I had every intention of doing some sort of workout today, but it just never happened.  My body just said no.

~Feelin' Alive!~

Exercise may be an effective treatment for some dementia patients

Exercise may be an effective treatment for some dementia patients
Exercise may prove effective at helping older people with dementia retain their ability to complete simple, everyday tasks, Counsel and Heal reported.
In a study published in the journal The Cochrane Library, researchers reviewed eight studies that assessed the ability of exercise to improve cognitive function in seniors with dementia. Overall, they concluded that exercise helped dementia patients better carry out everyday activities such as walking or standing up from a seated position.  read more

TOPFIT Daily Activities --- Deadlifts and Heavy Bag
I kept things close to home today partly due to the hazardous road conditions and made time for a workout of standard and sumo deadlifts followed by 30 mins on the heavy bag.

~Feelin' Alive!~

Paleo diet is half-baked

Paleo diet is half-baked
Basic biology dictates that there's no way we can eat exactly like our hunter–gatherer ancestors
The Paleo diet not only misunderstands how our own species, the organisms inside our bodies and the animals and plants we eat have evolved over the last 10,000 years, it also ignores much of the evidence about our ancestors’ health during their—often brief—individual life spans (even if a minority of our Paleo ancestors made it into their 40s or beyond, many children likely died before age 15).
Some Paleo dieters emphasize that they never believed in one true caveman lifestyle or diet and that—in the fashion of Sisson’s Blueprint—they use our evolutionary past to form guidelines, not scripture. That strategy seems reasonably solid at first, but quickly disintegrates. Even though researchers know enough to make some generalizations about human diets in the Paleolithic with reasonable certainty, the details remain murky. Exactly what proportions of meat and vegetables did different hominid species eat in the Paleolithic? It’s not clear. Just how far back were our ancestors eating grains and dairy? Perhaps far earlier than we initially thought.  read more

TOPFIT Daily Activities --- Lower Table Rock Run, and Pullups & Pushups
I was going to do a heavy lifting workout this afternoon, but it was snowing......and who in their right mind could possibly pass up the chance to go running on Lower Table Rock in the snow?  It was absofreakinlutley awesome!!  After a brisk power hike up, I ran out and back on the plateau and then ran down the hill in several inches of fresh powder.  I was caked in snow down the front from head to toe and had ice encrusted glasses, but it couldn't have been any better!!
A little later I made time for a quick workout of suspension pullups and pushups.

~Feelin' Alive!~

Sorry, Neo Cavemen, But Your Paleo Diet Is Pretty Much Bullshit

Sorry, Neo Cavemen, But Your Paleo Diet Is Pretty Much Bullshit
As a general rule, it's a good idea to let people eat what they want and leave them alone about it. If someone wants to be vegan, who cares? Let them be vegan. If someone is avoiding gluten, fine! So long as they're not trying to take the donut out of your mouth (which is an easy way to lose a finger) or make it harder for people with real allergies to be taken seriously, then let them avoid gluten. All the more donuts for you! An adult's personal diet isn't really anyone else's business, so it's weird to harass someone for not making the same dietary choices that you make.
Unless we're talking about the paleo diet, which we can all agree is a dumb diet for dumb people who all need to be told how dumb they are.
Joking, of course. If you're a man who wears toe shoes and keeps his hair in one of those greasy half-ponytails, then the paleo diet might be perfect for you.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
I started the day before sunrise with a couple of brisk 1/2 mile walks with a client in the 17 deg morning air.  After the temps warmed up into the 20s, I had a fun run on Upper Table Rock.  I had intended on doing some sort of workout in my gym later, but too many chores and errands kept popping up, so I guess I'll get to that tomorrow.

~Feelin' Alive!~

Confirmed: Energy Drinks Are Bad For Your Heart

Confirmed: Energy Drinks Are Bad For Your Heart
Fact: There are things in this world that, though delicious and convenient, are horrible for our bodies.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
It freezing outside today, but the sun was shining and it made for a great run on Lower Table Rock.

~Feelin' Alive!~

The 10 most filling foods for weight loss

The 10 most filling foods for weight loss
If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. "Foods that promote satiety"—a feeling of lasting fullness—"do exist," insists Dr. David Katz, founder of the Yale University Prevention Research Center. What makes some grub extra satisfying? "Fiber and protein can help," says Barbara Rolls, author of The Ultimate Volumetrics Diet. Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, "allow you to eat more without gaining weight," Rolls says. Want some of that? Make room for these secret-weapon picks.  read more

TOPFIT Daily Activities --- Legs and Heavy Bag
I made time today for a leg workout of BB back squats, DB split squats, SB leg curls and calf raises.  I followed this with a 30 minute heavy bag workout.

~Feelin' Alive!~

'Healthy Obesity' Is a Myth, Report Says

'Healthy Obesity' Is a Myth, Report Says
The notion that some people can be overweight or obese and still remain healthy is a myth, according to a new Canadian study.
Even without high blood pressure, diabetes or other metabolic issues, overweight and obese people have higher rates of death, heart attack and stroke after 10 years compared with their thinner counterparts, the researchers found.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
I started my day before sunrise with a couple of brisk 1/2 mile walks with a client and when I was done with business for the day I had a fun run on Upper Table Rock.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Another awesome week of activity is in the books.  In addition to some brisk walks with clients and some yard work, I also made time for:

1 bench press/weighted pullup workout
1 deadlift workout
2 heavy bag workouts
4 Table Rock runs
and my patented and infamous ~Turkey Burn~ workout (see Thursday the 28th for details)

Did you get your holiday season off to a healthy and fit start?

~Feelin' Alive!~

10 Things I Want My Daughter to Know About Working Out by brynn harrington

10 Things I Want My Daughter to Know About Working Out  by brynn harrington
Mid-way through a recent group exercise class, the teacher lost me.  She didn’t lose me because of some complicated step sequence or insanely long set of burpees; I mentally checked out because of a few words she kept saying over and over.  “Come on!  Get that body ready for your winter beach vacation!  Think about how you want to look at those holiday parties!  PICTURE HOW YOU’LL LOOK IN THAT DRESS!”
“THAT DRESS?”  My brain couldn’t focus on an image of some random dress hanging in my closet.  All I could think about was my three-year-old daughter hearing and trying to process those words.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After a couple of active hours with the grandkids this morning, I finished off my weekend with a fun Lower Table Rock run.

~Feelin' Alive!~