The Cult of Football

The Cult of Football
Most People Endangered by Football Don't Play in the NFL
"Big college football programs graduate just 55 percent of players, compared a to 68-percent graduation rate for male students overall at the same universities. Florida State, this season’s champion, graduates 58 percent of its football players, versus 71 percent for male Florida State students overall. Football players typically get five years instead of four, and don’t pay for college; meanwhile, running out of money is the most common reason non-athlete undergraduates fail to complete degrees..............But too many programs operate like cults, pulling teens away from the classroom while instilling a sense of BMOC entitlement that backfires in senior year when recruiters don’t call. One varsity player in 50 is offered either an NCAA scholarship or “ath admit” to college. Many wake up in December of senior year to discover their GPAs are too low, or extracurriculars too few, for regular college admission."  read more

TOPFIT Daily Activities -- Tabatas and Heavy Bag
After seeing clients and taking care of other business today, I made time for a Tabata workout of pullups, pushups, crunches and jump squats.  I followed this a little later with a 30 minute heavy bag workout.

~Feelin' Alive!~

5 Food and Fitness Trends: Healthy or All Hype?

5 Food and Fitness Trends: Healthy or All Hype?
We're about a month into the new year, and many of us are probably test-driving new or growing fitness trends in search of weight loss, better health or even six-pack abs. Even if you aren't going to extremes to look and feel your best, chances are you're wondering if the steps you're taking to achieve your personal health and fitness goals are all they're cracked up to be. To help you figure it all out, I got expert opinions on five popular food and fitness trends.  read more

TOPFIT Daily Activities --- Jacksonville Trails Run and a Back Workout
It was another great day to be out on the trails so I headed to the Jacksonville Trails for a fun run.  A little later I made time for a workout of weighted chinups, suspension alternating single arm pullups (body rows), suspension rear delt flyes, and hanging scapular depression/retraction.

~Feelin' Alive!~

9 Health Problems You Can Treat with Exercise

9 Health Problems You Can Treat with Exercise
It helps you live longer, lose weight, and gain a stronger heart. It can help you cope with stress and depression and boost your self-esteem. Exercise: It's the best medicine available, yet few doctors are going to write you a prescription for a daily 30-minute jog.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
The recent light rains made the trail muddy and slick again, but I still had a good run on Upper Table Rock today.
And, I saw the first signs of spring......the biscuit root flowers are just starting to show.

~Feelin' Alive!~

Good cholesterol 'can turn nasty and clog arteries'

Good cholesterol 'can turn nasty and clog arteries'
Good cholesterol also has a nasty side that can increase the risk of heart attacks, according to US doctors.
"Good", or HDL, cholesterol normally helps to keep arteries clear and is good for heart health.
But the team at the Cleveland Clinic showed it can become abnormal and lead to blocked blood vessels.  read more

TOPFIT Daily Activities --- Heavy Bag
After a busy day of business, I made a little time in the evening for a 30 min heavy bag workout.
I should probably find time tomorrow for some heavy lifting and/or a good trail run in the rain.

~Feelin' Alive!~

High-protein diets may increase risk of kidney disease

High-protein diets may increase risk of kidney disease
High-protein diets, such as the Dukan diet, are currently a popular alternative to the traditional calorie-counting forms of dieting. But scientists at the University of Granada in Spain have shown through tests in rats that a high-protein diet increases the risk of kidney stones and other renal diseases.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Chest Workout
After taking a break from the trails for a couple of days, it was time to get out for a run on Lower Table Rock today.  Later, in the afternoon, I did a quick workout of BB bench presses, DB flyes, and ring pushups.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been another great week of activity, and I've definitely taken advantage of the fantastic weather we've been having.  In addition to finally washing a few thousand miles of road grime off my car, I also made time for:

3 Table Rock Runs
1 Punisher run/hike
2 heavy bag workouts
1 squat workout
1 back workout
1 chest workout

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

~Feelin' Alive!~

Weight Loss Supplements Contain Dangerous Substances

Weight Loss Supplements Contain Dangerous Substances
The Food and Drug Administration issued two warnings earlier this week about several weight loss supplements having substances contained within them, some dangerous or banned, adding on to a long list compiled by the FDA since 2009. The list found supplements which can be brought in stores and online, currently stretching to 72, including several popular supplements.  read more

TOPFIT Daily Activities --- Heavy Bag
After a few hours with the grandkids earlier in the day, I kind of took it easy and only made time for a 30 min heavy bag workout.

~Feelin' Alive!~

What's the Difference Between Mindful Eating and Intuitive Eating?

What's the Difference Between Mindful Eating and Intuitive Eating?
When it comes to the way we eat, specifically the way we try to control our eating habits to make sure we're being healthy, there are two terms that tend to pop up. Some people subscribe to "intuitive eating," while others swear by "mindful eating."  read more

TOPFIT says:  A combination of the two is what I do, what I teach and what I think works the best.

TOPFIT Daily Activities --- Squats
Even though the warm, sunny weather was calling me out to the trail again, it was time for a break from that.....so, I stayed home and did squats.....BB squats, DB stability ball squats and DB split squats.

~Feelin' Alive!~

Could this Be the Trick to Eating More Fruits and Vegetables?

Could this Be the Trick to Eating More Fruits and Vegetables?
The term mindful eating has been around for a while now, and we're all well aware of the importance of being mindful about our eating habits. But what about mindful grocery shopping?
Did you ever consider that you could be gently persuaded to make healthier food choices at the grocery store?  read more

TOPFIT says:  Nice in theory, but the grocery stores don't give a damn about you making healthier food choices, they only care about maximizing their profit margins.

TOPFIT Daily Activities --- Upper Table Rock Run
Even though I had done the  Punisher yesterday and should have taken a break from the trails today, with temps around 70 deg, I just couldn't resist heading out to Upper Table Rock for a great run......and the trail was in near-perfect condition.
Later, I spent some time washing my car that had a couple thousand miles of road grime plastered on it.

~Feelin' Alive!~

Does microwaving food remove its nutritional value?

Does microwaving food remove its nutritional value?
We've all heard about how microwaving food removes some nutritional value, but is it true? Is something bad happening to our food behind that microwave glass?
The verdict: If you do it right, cooking food in the microwave is one of the best ways to retain your food's vitamins and minerals.  read more

TOPFIT says:  The real issue is, what are you putting in your microwave?  If you're putting crap in, you'll get crap out.

TOPFIT Daily Activities --- The Punisher and Heavy Bag
After a 7 month hiatus, I finally yielded to the sweet song of the Punisher Sirens again, and as always, they had their way with me and left me spent in a puddle of sweat at the top of the hill.  It was a good run and hike.
Later, in the evening, I spent 30 mins on the heavy bag.

The Punisher.....not a great pic, but it gives you a little glimpse at just how steep it is.

~Feelin' Alive!~

The health hazards of sitting

The health hazards of sitting
We know sitting too much is bad, and most of us intuitively feel a little guilty after a long TV binge. But what exactly goes wrong in our bodies when we park ourselves for nearly eight hours per day, the average for a U.S. adult? Many things, say four experts, who detailed a chain of problems from head to toe.  read more

TOPFIT Daily Activities --- Back Workout
I stayed off the trails today and kept the exercise volume fairly low with a workout of DB rows (working my way up to 145 lbs), chinups and pullups.

~Feelin' Alive!~

Are supplements a waste of money?

Are supplements a waste of money?
Three new studies published in the Annals of Internal Medicine have failed to prove any benefit associated with taking supplements. They studied the effect of supplements on mortality, cardiovascular disease, cancer and cognitive decline, and found no difference in the groups who took the vitamin supplements and those that did not. The conclusion was that the general population who have no clear evidence of a deficiency do not benefit from vitamin supplementation.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Chest Workout
I took advantage of an empty morning schedule and headed out to Upper Table Rock for a good run above the freezing valley fog.
Later I spent some time in my gym doing BB bench presses, alternating DB bench presses, and decline pushups.

~Feelin' Alive!~

5 reasons new diets fail (and how to avoid them)

5 reasons new diets fail (and how to avoid them)
The start of the new year is the ultimate opportunity to undo the holiday damage, make a fresh start and resolve to avoid the indulgences that have left you feeling less-than-confident about your body.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After my early sessions, I just had to get above the valley fog.  So, Lower Table Rock was the order of the day and it was beautiful up there......I emerged from the fog about 3/4 of the way up.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been another fantastic week of varied activities.  In addition to lots of active time with the grandkids, I also made time for:

4 Table Rock runs
2 heavy bag workouts
1 bench press workout
1 pullup workout
1 squat workout
1 delt/bi/tri workout

Have you been meeting or beating the goals you've set for yourself so far this year?

~Feelin' Alive!~

8 Exercise Mistakes That Could Hurt You

8 Exercise Mistakes That Could Hurt You
Squats are a super beneficial exercise, strengthening the muscles in the front and back of your thigh (quads and hamstrings) and rear end muscles (glutes). This bend and lift movement mimics what people do when picking up a bag off the floor or picking up a grandchild, says Jacque Ratliff, an exercise physiologist at the American Council on Exercise.... ."Always make sure your hips are moving backward ," says Ratliff. "Think about sitting down and back in a chair. It takes stress off the knees, hips, ankles, and major joints. Plus, when your hips are moving backward, it allows you to use the bigger muscles (quads, hamstrings, glutes)."  read more

TOPFIT Daily Activities --- Delt/Bi/Tri Workout
I stayed home today and, after a couple of active hours with Hailey and Mason, I made some time for a delt/bi/tri workout in my gym.  I started with circuits of DB shoulder presses, DB curls and single arm cable pressdowns.  I followed this with circuits of DB lateral raises, suspension overhead tricep extensions, suspension curls and suspension rear delt flyes.

~Feelin' Alive!~

Are Your Workouts Hard Enough?

Are Your Workouts Hard Enough?
Everyone has their own wellness goals. And no matter your individual aim, whether you're training for competition or weight loss, it's important to gauge the difficulty of your workouts. Without a predictor of effort and exertion one training session may leave you sore for days and another leave you wanting more. Ideally, you'd like to feel like you're working hard enough to make progress, but not so hard that you are risking injury. If you constantly find yourself wondering when enough is enough, or if more is too much, it's time to start measuring the effort of your workouts.  read more

TOPFIT Daily Activities --- Squats and Heavy Bag
After a morning session with a client, I made time for a workout of BB squats, DB squats and DB split squats.  A little later I still had some energy so I spent 30 mins on the heavy bag.

~Feelin' Alive!~

How to Reduce Sugar, Fat and Salt Intake

How to Reduce Sugar, Fat and Salt Intake
Healthful diets are defined by a number of things, but three of the biggest contributors to unhealthy diets and chronic disease are added sugars, excessive fat, and sodium (salt).
Too much sugar and fat may result in weight gain, increased cholesterol levels, and aggravation of other health issues. Excess sodium can lead to fluid retention and high blood pressure-putting extra stress on the circulatory system and increasing the risk for heart disease, heart failure, stroke, kidney failure and other health problems.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
I tried to get above the valley fog today on Upper Table Rock, but I was about 1/2 hour too early.  But, I still had a great run, and the freezing fog made for some cool pics.

~Feelin' Alive!~

6 Ways You're Sabotaging Your Workout

6 Ways You're Sabotaging Your Workout
In search of the perfect body, we're more likely to be drawn to popularized fitness routines than real work. We want the results without putting in the time. Unfortunately it doesn't work like that. There are no shortcuts to weight loss and building muscle. And often, these shortcuts are just sabotaging the time you're putting in. Here are six things you should avoid.  read more

And from my friend Matt Newell on Facebook, a great bit of philosophy...."The single most influential effort I've made in the last 12 months that has resulted in a large progression toward better health/wellness/fitness is this: I stopped seeking out good things about my bad habits."

TOPFIT Daily Activities --- Lower Table Rock Run and Heavy Bag
I thought I might be able to get above the valley fog today so I headed out to Lower Table Rock for a run.  Didn't get above the fog, but still had a good run.  In the evening, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

The keep-it-simple approach

The keep-it-simple approach
Many people start off the New Year with a general desire to improve their health. But being “more healthy” can include an almost endless list of changes, leaving people unsure of where to begin. Furthermore, there is a perception that you have to implement all of the changes simultaneously or follow a complicated diet or exercise program in order to see results.  read more

TOPFIT Daily Activities --- Pullups
After taking care of business earlier in the day, I made time in the afternoon for a workout of weighted pullups, bodyweight chinups, and alternating single arm suspension pullups.

~Feelin' Alive!~

'We take leave of our senses': Why we fall for weight loss scams

'We take leave of our senses': Why we fall for weight loss scams
Take the HCG diet, one of those implicated in the FTC suit. Dieters are injected with a hormone found in the urine of pregnant women, and they’re also instructed to eat only 500 calories a day.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Bench Presses
After taking care of business earlier in the morning, I had a great run on Upper Table Rock.....the slick mud is some places was as bad as the sheets of ice were last month, but that just made me work on agility, stability and balance a little bit more.  Later I made time for a workout of BB bench presses and alternating DB bench presses.

~Feelin' Alive!~

The 3 Most Annoying Gym Behaviors

The 3 Most Annoying Gym Behaviors
This is a guideline of sorts to prevent you from becoming "that guy" or "that girl" at the gym. If you follow these rules of etiquette, you will not only seem to know what you are doing, you will not draw undue attention to yourself or annoy other paying members. No one wants to be "that guy," so learn from the examples of some of my not so favorite members of all time.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
It was time to get back out on the trail today, so I spent some time running on Lower Table Rock.  It shouldn't be long until the first tiny flowers start poking up out of the mud on the plateau.

~Feelin' Alive!~

TOPFIT Daily Activities Review

So far I'm getting the new year off to a great start.  This past week I made time for:

3 Table Rock runs
1 Jacksonville Trails run
3 heavy bag workouts
1 chest workout
1 back workout
1 leg workout
(see previous posts for details)

Has your new year gotten off to a good start?

~Feelin' Alive!~

Weighing the Claims in Diet Ads

Weighing the Claims in Diet Ads
Wouldn't it be nice if you could lose weight simply by taking a pill, wearing a patch, or rubbing in a cream? Unfortunately, claims that you can lose weight without changing your habits just aren’t true.
Doctors, dieticians, and other experts agree that the best way to lose weight is to eat fewer calories and be more active. That's true even for people taking FDA-approved pills to help them lose weight.  read more

TOPFIT Daily Activities --- Heavy Bag
I took it easy today and the only exercise I made time for was a 30 min heavy bag workout.  I was rather lethargic, so it might be time for a total rest day soon.

~Feelin' Alive!~

10 things the weight-loss industry won’t tell you

10 things the weight-loss industry won’t tell you
If a new diet was a New Year’s resolution, prepare for a letdown
Currently, more than one in three American adults over 20 is obese — up from roughly one in four 20 years ago. And millions of other people are currently carrying more weight than they’d like this time of year, thanks to the annual holiday overeating ritual.  read more

TOPFIT Daily Activities --- Squats
I took a break from the trails again today and my main activity was a leg workout of BB squats, DB split squats and jump squats.  A 1.5+ mile light run and brisk walk with a friend closed out the day nicely.

~Feelin' Alive!~

3 Things You Should Never Do at the Gym

3 Things You Should Never Do at the Gym
One of the biggest issues that we've run into is not on the gym floor, but in the locker room. While we do have shower facilities and provide some minor grooming equipment like hair blow dryers, there are some things that we can't handle...our biggest culprit: hair!  read more

TOPFIT says:  Or, you could just avoid all of the gym rules by working out at home.

TOPFIT Daily Activities --- Lower Table Rock Run
It was a great day for a Lower Table Rock run.  I even had it almost all to myself....there were only 4 other people on the trail leading up to the plateau, and no one on the plateau.....very peaceful.

~Feelin' Alive!~

How Exercise Changes Fat and Muscle Cells

How Exercise Changes Fat and Muscle Cells
Exercise promotes health, reducing most people’s risks of developing diabetes and growing obese. But just how, at a cellular level, exercise performs this beneficial magic — what physiological steps are involved and in what order — remains mysterious to a surprising degree.
Several striking new studies, however, provide some clarity by showing that exercise seems able to drastically alter how genes operate.  read more

TOPFIT Daily Activities --- Jacksonville Trails Run
I gave the Table Rocks a break today and headed out to the J-Ville trails for a fantastic run.  I haven't been there in a few months and it was a great change of pace.

~Feelin' Alive!~

How You Can Get Your Workout Despite the Winter Chill

How You Can Get Your Workout Despite the Winter Chill
Man, the winter weather can get pretty darn chilly in many parts of the country. Sure, the folks in California and Arizona have got it good, but for anyone in the North of the country, the weather outdoors can be pretty rough.
If you're a runner, a cyclist, or an athlete, the winter may just be too cold for you to be able to safely and comfortably train outside.  read more

TOPFIT Daily Activities --- Back Workout and Heavy Bag
I gave the trails a break today and spent time in my gym.  I started with a workout of weighted chinups, DB rows, suspension rear delt flyes, pullups, and hanging scapular retraction/depression.  A little later I continued with a 30 minute heavy bag workout.

~Feelin' Alive!~

8 Reasons Why You're Not Losing Weight

8 Reasons Why You're Not Losing Weight
But usually, when someone seems to be doing the right things but not making progress, a list of possible problems runs through my head. These are the most common scenarios I tend to see that stop people from getting results—and they could be the culprits for your weight woes, too.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Chest Workout
After a morning of inactivity, I really needed to get some movement into my day.  So, I headed out into the rain for a run on Upper Table Rock.  Later, in the evening, I completed a workout of BB bench presses, supersets of DB flyes and DB presses, and suspension pushups.

~Feelin' Alive!~

How Regular Exercise Helps You Balance Work and Family

How Regular Exercise Helps You Balance Work and Family
Briefly, those respondents who reported regular exercise were less likely to experience conflict between their work and home roles.
That’s a somewhat counterintuitive finding. An exercise regimen is, after all, yet another draw on scarce time – and often deleted from professionals’ lives for exactly that reason. How could adding it to an already busy schedule help resolve work/home tradeoffs?  read more

TOPFIT Daily Activities --- Lower Table Rock Run and Heavy Bag
After finishing my morning sessions I made time for a good run on Lower Table Rock.  Later, in the evening, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

TOPFIT Daily Activities Review

At first glance the week might look a little lighter than most, but take a closer look back at each day for details.  In addition to a few brisk walks with clients and friends, I also made time for:

3 Table Rock runs
3 heavy bag workouts
1114 lunges on 1/1/14
1214 pushups on 1/2/14

What did you do this past week to say farewell to 2013 and to welcome the new year?

~Feelin' Alive!~

Things You Should Know If You've Got a Lot of Weight to Lose

Things You Should Know If You've Got a Lot of Weight to Lose
There are a million different products out there that claim to be the "secret" to weight loss, but trust me -- there is no secret. The only thing you need to do is eat real food, in balanced meals. Sure, it takes longer than a crash diet or a crazy pill -- but it'll taste damn good along the way.
Plus, don't forget -- the act of cooking a meal, and clearing it up afterwards, expends energy through something called NEAT (non-exercise activity thermogenesis) -- which burns calories, and increases your metabolic rate.  read more

TOPFIT says:  There some helpful tips in this article, but god damn it all to hell, I wish people would quit saying that muscle weighs more than fat.  A pound is a pound!

TOPFIT Daily Activities --- Heavy Bag
Once again I kept things a little on the light side today, but that doesn't mean I was sedentary.  In addition to a couple of active hours with Mason and Hailey and a brisk 1+ mile walk with a friend, I also made time for a 30 min heavy bag workout.

~Feelin' Alive!~

5 Easy Tips to Help You Plan Healthy Meals

5 Easy Tips to Help You Plan Healthy Meals
Now that a new year is upon us, many view it as an opportunity for a fresh start. Losing weight usually tops many New Year's resolution lists, but it can be overwhelming not knowing where to begin. Meal planning truly sets the foundation for healthy eating. Planning your meals for the week ahead can help alleviate much unwanted stress that can come with cooking during the week. Also, you are much more likely to make better choices when having a plan.  read more

TOPFIT Daily Activities --- Heavy Bag
I decided to take a little bit of a break today and kept things moderate in intensity and time with a 30 minute heavy bag workout.  Still definitely feeling all of the intense workouts I've done over the past week.

~Feelin' Alive!~

How to Get Back on Track After Over Indulging

How to Get Back on Track After Over Indulging
So, you're lying in bed, with your eyes still closed. The sunlight is playing against your closed eyelids and your mind is just beginning to stir back into activity after a full night's rest. And then you remember. Yesterday, I ate a whole pizza. Or a cheesecake. Or a giant double bacon cheeseburger. With fries. Or all of the above.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After the New Year workouts I did over the past couple of days, I thought I'd take a break today.....but, it was just too nice outside to not get out on the trail.  So, I went for a good run on Lower Table Rock......maybe I'll rest tomorrow.

~Feelin' Alive!~

Fudge factor: Americans in denial about weight gain

Fudge factor: Americans in denial about weight gain, study says
When it comes to their waistlines, many Americans -- especially men -- are in optimistic denial, a new study shows.
Researchers from the University of Washington found that people often think they are losing weight when they really aren’t, according to research published in the August issue of the journal Preventive Medicine.  read more

TOPFIT Daily Activities --- Welcome to the New Year, Day 2 --- 1214 Pushups
Just so this new year would know who's boss, I did a workout of 1214 pushups this morning. I was joined by my friend M and her friend S who did a hybrid version of my year end and new year workouts with both completing 1114 total reps of 5 different bodyweight exercises.

~Feelin' Alive!~

Ouch! Weight room blunders that can really hurt

Ouch! Weight room blunders that can really hurt
Women are hitting the weight room in record numbers, and a new study found that weight-training injuries among women have jumped a whopping 63 percent. Here are the most common slipups and how to fix them, so you leave the gym strutting — not limping.  read more

TOPFIT says:  Guys, almost everything in the article applies to you too.

TOPFIT Daily Activities --- Welcome to the New Year, Day 1 --- 1114 Lunges and Upper Table Rock
Today I welcomed the new year in typical TOPFIT style.  The tradition is to do a pushup challenge, but I'll do that tomorrow hopefully.  Using today's date (1-1-14) as my target number, I did 1114 alternating lunges.  Afterward, I had a fun run on Upper Table Rock which was made all the more fun by the pounds of mud and gravel packed on to each shoe.

~Feelin' Alive!~