Dieters beware: Those before-and-after weight-loss photos aren't always legit

Dieters beware: Those before-and-after weight-loss photos aren't always legit
Many weight-loss ads draw you in with dramatic "before-and-after photos" of real people. But the truth behind some of those ads is surprising.  read more

TOPFIT Daily Activities --- Savannah Loop 5k
Time was a little tight today, so I opted for a quick 5k run on the rolling hills of the Lower Table Rock Savannah Loop before the sun went down.  Unfortunately, since I did squats and lunges yesterday, the 5k wasn't nearly as quick as I had intended......still a good run though.

~Feelin' Alive!~

Which Machine is Best for Burning Fat?

Which Machine is Best for Burning Fat?
Exercise machines are perfect for getting your cardio in quickly and effectively. But it can be hard to choose which machine is actually the best. They're all going to give you a good workout, but if you really want to go all out and burn fat fast, take a look at our analysis.   read more

TOPFIT says:  It's still best to get outside for your cardio, but in a pinch, machines will do.

TOPFIT Daily Activities --- Leg Workout and Heavy Bag
After a busy day, I made time for a workout of SB squats, plyometric alternating lunges, calf raises and SB leg curls.  A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

The Hidden Dangers of the Extreme Exercise Trend

The Hidden Dangers of the Extreme Exercise Trend
The harder you push, the better your workout, right? Not so fast. Although extreme exercise styles like CrossFit, Insanity and P90X are hot picks for gym-goers and home-exercisers alike, they may not be as safe as you think. As convincing as the commercials are (who isn't enticed at the thought of getting "ripped" at any age or fitness level?), they fail to show the potential dangers of extreme workouts. This doesn't mean you need to ditch these popular routines completely, but you should know the risks and learn to protect yourself before the intensive training begins.  read more

Hey CrossFit, does Jim Jones ring a bell?

TOPFIT Daily Activities --- Chest Workout
It was tempting to get out on the trail again today, and due to a cancellation I even had some extra time, but my energy just wasn't there.  So, I stayed home and did a workout of BB bench presses, DB flyes, and decline pushups in my gym.

~Feelin' Alive!~

Is There Such a Thing as "Good" Sugar?

Is There Such a Thing as "Good" Sugar?
While sugar products like agave syrup are sold as health foods, science tells a different story. In fact, agave syrups and nectars may contain up to 90-percent fructose. Meanwhile, the much vilified high-fructose corn syrup only contains about 55-percent fructose.   read more

TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
Once again, the good weather conspired against me and instead of doing the heavy weight lifting workout I had planned, I just couldn't resist the sun and warm temps and headed out to Upper Table Rock for a fun run. A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

10 Fitness Tips for Busy Professionals

10 Fitness Tips for Busy Professionals
Being a hardworking professional probably means that most of your time is spent either commuting or at the office. It can be difficult to find time to get your daily workouts in, which is why so many professionals slowly get more and more out of shape over the years.
Don't let that be you!  read more

TOPFIT Daily Activities --- Lower Table Rock Run
Things worked out perfectly today to take advantage of the fantastic weather we're having and I was able to make time for a Lower Table Rock run.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Even though it was a fairly busy week and my schedule was a bit different than usual, I still made time for plenty of activity, including:

3 Table Rock runs
1 Jacksonville Trails run (this one stood out as being particularly awesome)
2 heavy bag workouts
1 chest workout
1 leg workout
1 back workout

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

~No Challenge, No Change~

8 Things About You That Increase Your Child's Risk for Obesity and Unhealthy Eating Habits

8 Things About You That Increase Your Child's Risk for Obesity and Unhealthy Eating Habits
We strive to teach manners, independence and kindness to our children but we often times fail to teach something just as important -- the value of exercise and healthy eating. The majority of your child's attitudes about food and nutrition, they're desire to be physically active and even their weight will come directly from their parent's.
Here are eight things about you that will most likely be passed down to your children.  read more

TOPFIT Daily Activities --- Back Workout
It was kind of a lazy day, but I still made time for a back workout of weighted pullups, single arm suspension pullups, suspension rear delt flyes, chinups and hanging scapular depression/retraction.

~Feelin' Alive!~

Sitting too much linked to major disability after 60, regardless of exercise

Sitting too much linked to major disability after 60, regardless of exercise
If you're 60 and older, every additional hour a day you spend sitting is linked to doubling the risk of being disabled -- regardless of how much moderate exercise you get, reports a new Northwestern Medicine® study.  read more

TOPFIT Daily Activities --- Heavy Bag
It's been a busy day of business and personal chores, errands and appointments, but I still made time for a 30 min heavy bag workout.  The sunny weather was calling out to me, but I didn't get out to enjoy it today....maybe tomorrow.

~Feelin' Alive!~

Health and fitness habits 'influence health over next two decades'

Health and fitness habits 'influence health over next two decades'
New research from the Karlsruhe Institute of Technology in Germany suggests that our health and fitness habits can predict the outcome of our overall fitness and health almost 20 years later. This is according to a study published in the journal Psychology of Sport and Exercise.  read more

TOPFIT Daily Activities --- Upper Table Rock Run
Considering the beating I gave my legs yesterday, I'm not really sure what I was thinking, but it just seemed like too nice a day to not go for an Upper Table Rock run.

~Feelin' Alive!~

Do men lose weight faster than women?

Do men lose weight faster than women?
The rumor: Men lose weight more quickly than women
Many people believe that when it comes to weight loss, men have an advantage. Anecdotal stories of ladies sweating and struggling to lose a pound or two compare to tales of men cutting back on the junk, hitting the gym and watching the weight drop off. But what's the real truth?  read more

TOPFIT Daily Activities --- Jacksonville Trails Run and a Leg Workout
It seems that today was all about thrashing my legs.  It started when the Sirens of the Jacksonville Woodlands Trails were calling my name......specifically Liz.  Oh, she can be a nasty one.  After Zig(ler) zagging my way to the (South) Fork in the trail, and to the point of almost being hoisted by my own Petard, I was lured in by Liz......she was gentle in the beginning, but the last, steep, couple hundred yards leading to the loop just about killed me.  Then the choice......turn to the left for the guaranteed burn or to the right for the optional hurl?  I chose to the right, but opted out of the actual hurl.
It was an awesome run.....one of the best I've had recently in spite of (or because of?) the Sirens doing their best to have their way with me.
(Sorry for the obscure references above.....a few of you will understand)
A little bit later I spent some time in my gym doing BB front squats, DB walking lunges, SB leg curls, and calf raises.

~Feelin' Alive!~

New evidence on how weight, diet and exercise can help reduce cancer risk

New evidence on how weight, diet and exercise can help reduce cancer risk
Cutting your risk of cancer is no longer just about shunning tobacco. Be lean. Eat healthfully. Get active. Common-sense lifestyle strategies for lowering the risk of heart disease and diabetes are now being shown to help prevent many types of cancer.  read more

TOPFIT Daily Activities --- Heavy Bag
I took it a bit easier today, and after finishing with clients only made time for a 30 min heavy bag workout.

~Feelin' Alive!~

6 Ways for Couples to Diet Together

6 Ways for Couples to Diet Together
A recent study from the online journal Health Communications revealed that couples can have problems when only one partner in the relationship slims down. The participants reported that their significant other losing weight left them feeling either threatened or jealous. Fortunately though, some couples did find that their relationship had improved when one partner lost an average of 60 pounds in two years or less. Some were even inspired to lose weight themselves.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Bench Press
I got out before the rain started today for a fun Upper Table Rock run.  Later, in the evening, I spent some time in my gym doing BB bench presses, alternating DB bench presses, and medicine ball plyo presses and pullover/tosses.

~Feelin' Alive!~

6 Ways for Couples to Exercise Together

6 Ways for Couples to Exercise Together
There's an old adage that says "The couple that plays together, stays together." While this is true, I'd like to put forward a new one: "The couple that works out and pushes each other to get fit together, stays together."  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After finishing the day's training sessions, I headed out to Lower Table Rock for a run just as the rain started.....it made for a fun time as usual!

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been a week filled with a wide variety of activities, both high intensity and /moderate intensity.......

2 Table Rock runs
2 Table Rock hikes
1 Oredson-Todd and Uhtoff trails hike/run
2 heavy bag workouts
1 chinup workout
1 bench press workout
1 deadlift workout
1 calisthenics workout (the ~TOPFIT 400~)

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

~Feelin' Alive!~

Obesity often starts before kindergarten

Obesity often starts before kindergarten
The study finds that much of a child's "weight fate" is set by age 5, and that nearly half of kids who became obese by the eighth grade were overweight when they started kindergarten.  read more

TOPFIT Daily Activities --- Oredson-Todd and Uhtoff Trails Hike/Run
This afternoon I got out with a friend for a great hike and run on the Oredson-Todd Woods and Uhtoff trails....it had been awhile since I've been on them and I was pleased to find some new sections on the Uhtoff trail.

~Feelin' Alive!~

Childhood obesity has long-term effects on health

Childhood obesity has long-term effects on health
Researchers from the University of Colorado Cancer Center said that even in cases in which obese children later lose weight, the health effects of childhood obesity may be long-lasting and profound.  read more

TOPFIT Daily Activities --- ~TOPFIT 400~ and Heavy Bag
After a morning session and taking care of some errands, I made time for one of the variations of the ~TOPFIT 400~ workout.....100 reps each of chinups, decline pushups (feet elevated 40 inches), SB oblique crunches, and bodyweight squats.  A little later, after dealing with some files and paperwork, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

New book suggests dark chocolate helps weight loss

New book suggests dark chocolate helps weight loss
There are five specific rules in Clower’s book that he says must be followed to make the weight loss happen:  read more

TOPFIT says:  You have my attention!

TOPFIT Daily Activities --- Lower Table Rock Hike
An afternoon cancellation + pouring rain = Lower Table Rock!
Who in their right mind could resist going up a Table Rock in this weather given a free afternoon?
After fording many a stream and navigating the rapids to the top, I emerged on the plateau to the sight of the watery winter wonderland that has been so late in coming....plus the sound of countless frogs singing their Valentine's Day love songs.

One of the many creeks draining the plateau.

One of the many creeks draining the plateau.

One of the many creeks draining the plateau.

One of the many creeks draining the plateau.

The muddy Rogue River.

The main trail across the plateau was flowing like a small river along much of it's length.

The plateau was definitely the wettest it's been all winter....it's about time! Can ya hear the frogs?

~Feelin' Alive!~

Are food allergies making me gain weight?

Are food allergies making me gain weight?
Is there a connection between food allergies/intolerances and weight gain? Can being unknowingly allergic to a certain kind of food cause you to pack on the pounds? Dee Sandquist, former spokesperson for the Academy of Nutrition and Dietetics, gave us the skinny.  read more

TOPFIT Daily Activities --- Upper Table Rock Hike and Deadlifts
I kind of took it easy today, but I wasn't exactly a couch potato.  I still made time for a relaxed hike on Upper Table Rock followed by a workout of deadlifts (both sumo and standard), SB leg curls, and calf raises.

~Feelin' Alive!~

Caution Urged Over Weight-Loss Drugs

Caution Urged Over Weight-Loss Drugs
People should be cautions about using two new weight-loss drugs because it's not clear whether they increase the risk for heart problems, some doctors argue.
In 2012, the Food and Drug Administration approved two weight-loss drugs: lorcaserin hydrochloride (brand name Belviq, manufactured by Eisai Inc.) and phentermine-topiramate (brand name Qsymia, manufactured by Vivus, Inc.).
While these drugs are moderately effective at helping people lose weight, they can cause serious side effects, including memory and attention problems, and increased acid in the body fluids, according to a new editorial published in the Feb. 10 issue of the journal JAMA Internal Medicine.  read more

TOPFIT Daily Activities --- Heavy Bag
I kept things a bit on the light side today and only made time for a 30 min heavy bag workout.

~Feelin' Alive!~

Tweaking an exercise routine to stay strong after 50

Tweaking an exercise routine to stay strong after 50
People turning 50 may want to consider tweaking their exercise routines because as they age stiffer joints, slower recovery from injury and the loss of lean body mass are among the perils facing the youngest baby boomers, fitness experts say.
"It's more challenging with age but if you do strength training you can maintain your lean muscle to about age 70," he said, adding that an older woman who doesn't resistance train will lose up to 10 pounds of lean mass per decade.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and Bench Press
Due to a cancellation today, I had time for another daily double.  I started with a really good run on Lower Table Rock and a little later had time for a workout of BB bench presses, supersets of DB flyes and presses, and decline pushups.

~Feelin' Alive!~

FTC crackdown on weight-loss products offers lesson for consumers

FTC crackdown on weight-loss products offers lesson for consumers
The commercial made losing weight sound so simple. Just sprinkle a powder on your food, eat as much as you want and watch the pounds roll off.
But that advertisement for the Sensa Weight Loss System is an example of dubious marketing, according to the U.S. Federal Trade Commission.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Chinups
I'm back!  After 2 consecutive rest days (and 3 total for last week), I'm back with a fairly high volume and intensity day of activity.  I started with a fun run on Upper Table Rock and a little later finished with a workout of weighted chinups, suspension trainer alternating single arm pullups (body rows), suspension rear delt flyes, suspension arm curls, and hanging scapular depression/retraction.

~Feelin' Alive!~

TOPFIT Daily Activities Review

I really cut the volume down quite a bit this week....it just felt like what my body needed.  Although I still stayed somewhat active on my rest days, the only specific exercise activities I made time for were:

3 Table Rock runs
2 heavy bag workouts
1 bench press workout
1 squat workout

What did you do to take care of your health this past week?

~Feelin' Alive!~

9 Diets You Should Avoid

9 Diets You Should Avoid
There are plenty of diets out there that you may be contemplating. You may recognize the names of certain diets and know a little bit about them, but do you know which ones are safe and effective and which ones are completely bogus?
Of course, when most people hear the word "diet" they think of a quick fix or something temporary. Really, the term diet is just what you eat. Some diets are more intense than others, and many of the most extreme diets are downright dangerous. Let's take a look at the most unhealthy diets out there that you should avoid.  read more

TOPFIT Daily Activities --- Another Rest Day
My body was telling me it was time for another rest day.....at least a rest from any specific exercise activities.  I still spent some active time with the grandkids and did plenty of chores around the house though, so I'm not a total couch potato yet.

~Feelin' Alive!~

How Much Protein Should You Really Be Eating?

How Much Protein Should You Really Be Eating?
With the explosion of high-protein diets like Atkins, South Beach and myriad copycat versions, you may well think that protein is a veritable miracle food. Purported to curb hunger and promote fast weight loss, protein is the darling of many a recent fad. However, as with most things related to diet, protein is best in moderate doses. Protein may not be a shortcut to weight loss and eating too too much can possibly make you sick.   read more

TOPFIT Daily Activities --- Rest Day
I just seemed like time for another rest day today, so I didn't make time for any significant exercise activities.

~Feelin' Alive!~

Is Healthy Obesity a Myth?

Is Healthy Obesity a Myth?
The idea that you can be healthy at any weight is alluring, especially for those who'd rather live with a wide waistline than utter the word "diet." But as the latest research from Canada suggests, obesity may increase the risk of dying--even without any of the usual markers of poor health.  read more

TOPFIT says:  Seriously, was there really ever any doubt.  The articles that try to convince you that you can be obese AND healthy are just part of the dumbing down of health, fitness and nutrition in America.

TOPFIT Daily Activities --- Lower Table Rock Run
The wind was blowing and the rain was steady, so I figured things were just perfect for a Lower Table Rock run this afternoon.

~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 --- Squats and Heavy Bag
I made time for 2 quick workouts today.  First, I spent about 35-40 mins doing BB squats, alternating plyo lunges, SB leg curls, and calf raises.  Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Parents often underestimate children's weight

Parents often underestimate children's weight, study says
Half of parents with an overweight or obese child think their kids are slimmer than they actually are, according to a new review of past studies.
In 69 studies of more than 15,000 children, researchers found many parents with an overweight child thought their son or daughter was at a healthy weight or below. Others with an obese kid thought the child was normal or just a bit heavy.
"We know that parents play a very crucial role in preventing childhood obesity, and interventions are most successful if they involve parents," said Alyssa Lundahl. She led the study at the University of Nebraska-Lincoln.
But, Lundahl said, if parents don't recognize their child is overweight or aren't concerned, they aren't going to take steps to address it.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
This afternoon I made time for a good run on Upper Table Rock.  No new wildflower sightings, but the frogs were making a little noise.  I finished off the day with a  30 minute heavy bag workout.

~Feelin' Alive!~

8 Ways to Cut Sugar from Your Diet

8 Ways to Cut Sugar from Your Diet
Have you ever been told that you have a sweet tooth? Do you ever daydream about candy, cookies, cake, ice cream, donuts or all things chocolate? If this sounds like you, you may be consuming more added sugar than you need. But even if you are not a sweets fanatic, your diet may still have more added sugar than you think.  read more

TOPFIT Daily Activities --- Bench Press and Lower Table Rock
Since I was stuck at home while my car was receiving some regular service, I took advantage of the time to work on some business related files, bookkeeping and chores.....but that soon got old.  So, I headed out to my gym for a fun workout of BB bench presses and alternating DB bench press.....I finished off with several sets of decline pushups.
Later, the Table Rocks were calling so I had a good run on Lower Table Rock.

A lonely little harbinger of spring

~Feelin' Alive!~

More Evidence That Sugar Is Harming Our Hearts

More Evidence That Sugar Is Harming Our Hearts
If the torrent of studies suggesting that sugar is bad for our health wasn't quite enough, new research again suggests that added dietary sugar increases the risk of death from heart disease. Among the health concerns of eating or drinking too much sugar have been a higher risk of obesity, high blood pressure, dementia, type 2 diabetes, dyslipidemia (a bad assortment of blood fats), cirrhosis of the liver, and, of course, cardiovascular disease. And from the new study, which looked at sugar intake and the health of men and women over about 15 years, a clear trend emerged: The more added sugar a person consumed, the greater his or her risk of dying from heart disease.  read more

TOPFIT Daily Activities --- Rest Day
Although I took a break from any specific exercise activities today, I still spent a couple of hours on several long overdue cleaning chores around the house.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been another great week of activity and in addition to plenty of random activities of daily living, I also made time for:

1 Jacksonville Trails run

2 Table Rock runs

1 Table Rock 8+ mile hike

1 Tabata workout

1 chest workout

1 back workout

1 deadlift workout

2 heavy bag workouts

And as a bonus, I saw the first wildflowers of the season on Upper Table Rock (see Wed 1/29/14).

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

~Feelin' Alive!~

What's water weight?

What's water weight?
Chances are you've been tempted to try to cheat the bathroom scale at some point, especially on those mornings when your fingers are swollen, your ankles are puffy and your pants feel a little more snug than usual.
Clearly that's just water weight, not real weight, right? So who's really going to blame you for subtracting a few extra pounds from your total to bring your number down a notch?  read more

TOPFIT Daily Activities --- Upper Table Rock
After getting my day started with a couple of hours of activity with grandkids, a friend and I hiked 8+ miles on Upper Table Rock.....perfect weather for it and the signs of more early wildflowers are starting to show.

~Feelin' Alive!~

Breakfast sets you up for the day...and your LIFE

Breakfast sets you up for the day...and your LIFE: Missing morning meals increases risk of diabetes and obesity later in life
Eating a poor breakfast in your teenage years can inflict long-lasting damage on your health almost three decades later, according to a new report.
Swedish researchers found that people who ate poor breakfasts during adolescence displayed more signs of metabolic syndrome 27 years later, compared with those who ate more substantial breakfasts.  read more

TOPFIT Daily Activities --- Deadlifts
I kept the overall volume kind of low today, but I kept the weight fairly heavy with about 30-40 mins of sumo and standard deadlifts.

~Feelin' Alive!~