Ditch the Gym! Stay at Home

Ditch the Gym! Stay at Home
They say that a healthy body is made 70 percent in the kitchen and 30 percent in the gym. But the truth is that a healthy body is made 100 percent in the comfort of your own home. It's in your home that you make the decision to eat right and exercise, and that's the place where you have to struggle to get out the door to hit the gym.  read more

TOPFIT says: Need help sorting through all of the fads and conflicting advice out there?  Contact me now and take the first step to a healthier lifestyle.  www.topfitonline.com

TOPFIT Daily Activities --- Calisthenics and Heavy Bag
After a busy morning, I made time in the afternoon for a workout of chinups, ring pushups and split squats.  Later I spent 30 mins on the heavy bag.

~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 --- Upper Table Rock Run
I made time this afternoon for a fun run on Upper Table Rock.  Afterward I spent some time on yard work.....lots left to do too.

Upper Table Rock

~Feelin' Alive!~

Why Am I Gaining Weight?

Why Am I Gaining Weight?
Do you feel like you’re doing all the right things—watching what you eat, exercising regularly—and you’re still gaining weight? Here are 11 reasons why your body may be hanging on to extra weight and what steps you can take to get rid of it for good.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Kettlebell Workout
I picked up the pace again today, and after taking care of morning sessions, I had a good run on Lower Table Rock.  Later I spent some time in my gym doing kettlebell swings, snatches, clean & presses, and Turkish Get-Ups.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It has been a fantastic week of activity!  I managed to make time for:

4 Table Rock runs
1 Jacksonville Forest Park run/hike
1 deadlift workout
1 back workout
1 chest workout
2 heavy bag workouts

Did you make exercise and getting outside a priority in your life?  What did you make time for?

~No Challenge, No Change~

5 Training Mistakes That May Affect Your Progress

5 Training Mistakes That May Affect Your Progress
Ever walk into the gym wondering if you are doing everything "right"? We all make mistakes, and while some are glaring and obvious, others may be simple and hard to recognize. Either way, most people don't realize how much these mistakes may contribute to lack of progress in the gym. Below you will find some common training mistakes that you may be guilty of -- try your best to avoid these in order to get the most out of your workouts.  read more

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

~Feelin' Alive!~

Your Shoes Can Make or Break Your Workout

Your Shoes Can Make or Break Your Workout
Your shoes can make or break your work is an interesting statement. But you'll find that it's very true, no matter what type of workout you're doing.  read more

TOPFIT Daily Activities --- Jacksonville Forest Park Hike/Run
This afternoon a friend and I spent a few hours hiking and running the Jacksonville Forest Park trails.  The weather was perfect, and we had the trails to ourselves......couldn't have been any better!

~Feelin' Alive!~

7 Weight Loss Tips For When The Scale Won't Budge

7 Weight Loss Tips For When The Scale Won't Budge
Whether the scale hasn't budged for one week or six, it's always a frustrating experience -- especially when you feel you're doing everything "right" to get the weight off. But before you start beating yourself up or throw in the towel on your healthy eating plan, know that you're not alone.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Back Workout
Today I found time for a great run on Upper Table Rock, followed by a workout of weighted pullups, single arm low cable rows, chinups, and hanging scapular depression/retraction.

~Feelin' Alive!~

Can exercising at night hurt your sleep?

Can exercising at night hurt your sleep?
Maybe you're the kind of person who likes to lift weights while watching "Late Night With Jimmy Fallon," go running in the park at 10 p.m. or practice Pilates after you've digested your dinner.
If so, you've no doubt heard the rumblings that exercising at night is baaaad for your sleep. After all, exercising raises your core body temperature, increases your heart rate and prompts your system to release stimulating epinephrine (adrenaline).  read more

TOPFIT Daily Activities --- Chest Workout
I reduced the overall volume today, and to some extent the intensity, and only made time for a workout of BB bench presses, DB flyes, and decline pushups.

~Feelin' Alive!~

Why You're Skinniest on Fridays

Why You're Skinniest on Fridays
If you're feeling a little bit leaner as the weekend nears, it's not all in your head. The latest research shows that most people actually weigh less on Friday than any other day of the week. No, it has nothing to do with Earth's gravitational pull, and it's not because we're all dieting to get ready for a hot weekend date. It has more to do with the regular eating patterns that many people may not even be aware of.  read more

TOPFIT says: I disagree with their suggestion to weigh yourself only once a week.  Studies show that people who weigh themselves daily are more successful with weight loss.

TOPFIT Daily Activities --- Lower Table Rock Run and Heavy Bag
Today I got out for a fun run on Lower Table Rock between the rain showers.  Afterward, I spent 30 mins in my gym on the heavy bag.

~Feelin' Alive!~

Does eating late make you gain weight?

Does eating late make you gain weight?
On late-night eating and weight gain, our experts agree: Meal-timing is not as important as the total calories consumed in a day, but there are other health reasons to avoid eating too much, too late.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Deadlifts
Before my first session of the day I spent some time running on Upper Table Rock.  When I was finished with business for the day I hung out in my gym for a bit doing standard and sumo deadlifts.

~Feelin' Alive!~

The overlooked part of exercise — recovery

The overlooked part of exercise — recovery
Marathons can have a curious effect on people, prompting some to shudder at the thought of ever trying one, while others are inspired to take up running on the spot.
But some newbies apparently forget to consider an important part of the sport — the recovery phase afterward.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After my morning sessions, I answered the call of the Table Rocks and spent some time running on Lower Table Rock.  It was the perfect temp for it and I even got rained on lightly to help keep me cool.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Another active week under my belt!  Even though I did take one total rest day, I still made time for:

3 Table Rock runs and/or hikes
3 heavy bag workouts
3 resistance training workouts
1 ab/core workout

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

~No Challenge, No Change~

How Exercise Affects Your Metabolism

How Exercise Affects Your Metabolism
Most people think that "doing exercise" will help to speed up their metabolism. However, this vague statement--while mostly true--needs to be dissected a bit more in order for you to understand how you can make your metabolism work for you with exercise.  read more

TOPFIT Daily Activities --- Rest Day
Yup, it was time for a rest day.  I spent most of the day researching and reading articles in preparation for a seminar I hope to present soon.....stay tuned for details.

~Feelin' Alive!~

Foods To Avoid: 11 Foods That Age You

Foods To Avoid: 11 Foods That Age You
Forget anti-aging products: if you want to retain a youthful look, avoiding certain foods could help.
We did some research on foods you should avoid if you want to age gracefully. Below we compiled a list of 11 foods that, if consumed frequently, will age you.  read more

TOPFIT Daily Activities --- Heavy Bag and an Ab/Core Workout
It was kind of a low energy day, but I still made time for a moderate intensity 30 min heavy bag workout followed by about 30 mins of ab and core work.

~Feelin' Alive!~

Exercise Could Prevent Wrinkles And Maintain Younger-Looking Skin

Anti-Ageing Secrets: Exercise Could Prevent Wrinkles And Maintain Younger-Looking Skin
Getting wrinkles are an inevitable part of ageing, but scientists have revealed that you may be able to maintain your skin's youth - and without pumping it full of chemicals (hurrah!).
New research from McMaster University in Ontario has found that exercise could not only keep skin younger, but may also even reverse skin ageing in people become more active late in life.  read more

TOPFIT Daily Activities --- Leg Workout
It was another busy day of chores, errands, and client sessions, but I still made time for a workout of BB back squats, BB SLDLs, calf raises, and plyometric alternating lunges.

~Feelin' Alive!~

The truth about health and fitness scams

The truth about health and fitness scams
It's difficult to fathom people still falling for those Nigerian banking scams, believing they won the lotto or that a million-dollar money transfer awaits them ... or that people still send money to internet “lovers” in a so-called bind. Oh, and those male “enlargement” pills? They, too, are a money-taking scam (or so a 'friend' tells me).
Scams flourish throughout all industries, and since this column focuses on health and wellness, let's have a look at a few of the biggest scams in an industry renowned for having more than its fair share of voodoo doctors and snake-oil salesmen.  read more

TOPFIT says: Do you need help sorting through all of the garbage and conflicting advice out there?  Contact me now and take the first step to a healthier lifestyle. www.topfitonline.com

TOPFIT Daily Activities --- Upper Table Rock Run
The plan for this afternoon was to run the Punisher, but I just wasn't quite feeling up to that challenge....so, I spent some time doing a light run on Upper Table Rock instead.  I even managed to avoid the rain, but just barely.....it started raining the second I got into my car when I was done.

~Feelin' Alive!~

7 Exercises to Enhance Your Quality of Life

7 Exercises to Enhance Your Quality of Life
Most people understand that regular exercise can help improve both the way you look and your overall health. But did you know that exercise can vastly improve the quality of your life by giving you the strength and confidence to do what you want to do when you want to do it?
The right exercises can give you the skill, coordination and strength to help you move more efficiently, which can greatly reduce a number of soft-tissue injuries related to poor movement quality.  read more

TOPFIT Daily Activities --- Back Workout and Heavy Bag
After today's training sessions, I made time for a workout of weighted chinups, KB rows, pullups, and hanging scapular depression/retraction.  I followed this a bit later with a 30 min heavy bag workout.

~Feelin' Alive!~

6 Not-so-healthy Health Foods

6 Not-so-healthy Health Foods
If you've been fooled into thinking that a food was healthy only to later learn that it isn’t quite as good as you thought, then you’re not alone. We hear this same complaint from our clients all the time. Here, we share a few foods to look out for so that the wool doesn’t get pulled over your eyes!  read more

TOPFIT Daily Activities --- Chest Workout, Heavy Bag, and an Upper Table Rock Hike
Today was busy!  In addition to taking care of business, I also made time for a workout of BB bench presses, DB bench presses, and DB flyes.  I followed this with a 30 min heavy bag workout, and in the evening hiked (and ran a little) on Upper Table Rock with a friend.

Common Camas

Field of Camas with Mt McLoughlin in the background

Mariposa Lily, aka Pussy Ears

Mission Bells Fritillaria, aka Checkered Lily or Chocolate Lily

~Feelin' Alive!~

Seven habits of highly healthy people

Seven habits of highly healthy people
Most common chronic diseases including obesity, diabetes, cardiovascular disease and many cancers are linked to health habits such as smoking, what you eat and how active you are. Changing these behaviors can have an impact on your health and feelings of well-being. There is no one set of recommendations to be healthy, but there are some habits common among healthy people. Here are seven habits of highly healthy people.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
After my morning sessions, I had a great run on Lower Table Rock.  Later I found time for a little yard and garden work.

~Feelin' Alive!~

TOPFIT Daily Activities Review

This past week was a little light on resistance training, but I sure made up for it with lots of miles on the trail.  In addition to yard work, several hours of active time with the grandkids, and even a rest day, I also made time for:

2 heavy bag workouts
1 kettlebell workout
3 long trail runs
1 ab/core workout
1 pullup/pushup workout

What did you do to maintain or improve your health this past week?

~No Challenge, No Change~

7 invisible ways exercise improves your life

7 invisible ways exercise improves your life
Glance around the gym, and you'll probably see lots of people who are exercising in an attempt to shed pounds, tone muscle and look better.
But numerous research studies have uncovered many other benefits to working out -- ones that aren't necessarily visible from the outside.  read more

TOPFIT Daily Activities --- Rest Day
I decided to take a break from exercise today.  But, that doesn't mean I was totally inactive....a few active hours with Hailey and some chores around the house kept me from becoming a couch potato.

~Feelin' Alive!~

Meta Study Confirms Homeopathy Doesn't Work

Meta Study Confirms Homeopathy Doesn't Work
The Australian National Heath and Medical Research Council (NHMRC) has released a paper concluding “there is no reliable evidence that homeopathy is effective".
“No good-quality, well-designed studies with enough participants for a meaningful result reported either that homeopathy caused greater health improvements than a substance with no effect on the health condition (placebo), or that homeopathy caused health improvements equal to those of another treatment,” the report's summary states.  read more

TOPFIT Daily Activities --- Kettlebells
After a few hours of active time with Mason today, I spent about 30 mins in my gym doing a light kettlebell workout of swings, snatches, and clean & presses (all single arm with a 16kg kettlebell).

~Feelin' Alive!~

Potentially unsafe additives are legally kept secret from the FDA

Gaping FDA loophole allows food manufactures to determine for themselves whether chemical additives are safe
Potentially unsafe additives are legally kept secret from the FDA -- and from the public
Federal protections meant to keep untested, and potentially unsafe, chemical additives out of our food are woefully inefficient at doing so, according to a new report from the Natural Resources Defense Council. Thanks to a convenient loophole, food manufacturers are permitted to determine for themselves the safety of new chemicals added to processed foods, with no need to notify either the FDA or the public.  read more

TOPFIT Daily Activities --- Pullup/Pushup Workout and a Heavy Bag Workout
I took a break from the trails today and did a couple of workouts in my gym.  I started with 30 mins of pullups and decline pushups, and later spent 30 mins on the heavy bag.

~Feelin' Alive!~

The Worst Weight Loss Advice – Exposed!

The Worst Weight Loss Advice – Exposed!
Albert Einstein famously defined insanity as “doing the same thing over and over again and expecting different results.” So if you continue to struggle with losing weight despite following the same dietary practices you've “heard” are right, you may have been given some bad advice. It can be difficult to unlearn many of the false dogmas you've come to internalize as dietary dictates, but the payoff may be worth your efforts.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
It's been a great week so far for trail running!  I headed out to Lower Table Rock today for a great run while the temperature was just perfect.  I've been slacking on the resistance training, but the week isn't over yet.

~Feelin' Alive!~

New study shows how junk food diets prompt laziness

New study shows how junk food diets prompt laziness
Though most of us have experienced that lazy feeling after eating a large meal, researchers from California say their new study indicates that consistently eating processed foods and being overweight makes people tired and inactive, contrary to some beliefs maintaining laziness leads to obesity.  read more

TOPFIT Daily Activities --- Jacksonville Forest Park Run
This afternoon I decided to explore the J-Ville Forest Park trails a little more.  I had intended on a 5-6 mile run/hike, but after getting turned around a few times (no, not lost, just turned around), I think I ended up doing 7-8 miles of mostly running.  Gotta love the unexpected challenges!

A piece of Jacksonville hydraulic mining history.

~Feelin' Alive!~

6 Food Myths Debunked

6 Food Myths Debunked
Nutrition advice comes so fast and furious, sometimes it’s hard to keep track of what’s good and what’s bad for you. And oftentimes when that advice is boiled down to a hard and fast rule, that rule becomes, well, slightly untrue. So we asked some nutrition experts to identify the more common food myths we hear, and the truth behind them.  read more

TOPFIT Daily Activities --- Ab/Core Workout and Heavy Bag
After a busy morning and early afternoon, I made time for a 30 min workout of SB back extensions, SB tucks, SB oblique crunches, SB leg curls, side planks and regular planks.  A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Exposure to bright light linked to significantly lower BMI

The newest way to lose weight? Exposure to bright light linked to significantly lower BMI
Researchers at Northwestern University's Feinberg School of Medicine in Chicago have found that exposure to bright light in the morning is linked to a significantly lower BMI.
The earlier participants saw daylight, the lower their body mass index. Conversely, those who weren't exposed to bright light until later in the day were significantly heavier in relationship to their height.  read more

TOPFIT Daily Activities --- Upper Table Rock 8 Mile Run and Lots of Yard Work
After my morning training sessions, I headed out to Upper Table Rock for a quick run......but, it was too nice outside for a quick run, so I ran around to the far side for a total of almost 8 miles.
Afterward I spent some time on yard work.  Unfortunately, I think I spent too much time in the sun....I seem to need a reminder about sun screen every spring.  It's sitting out on the counter now, so hopefully I won't forget next time.

The mounds were all covered with popcorn flowers and the areas in between filled with gold fields (although this pic doesn't do justice to the volume of gold fields)..

~Feelin' Alive!~

TOPFIT Daily Activities Review

It was another awesome week of activity!  In addition to some yard work and other general activities of daily living, I also made time for:

4 Table Rock runs (with just enough leisurely hiking to get some good pics)
3 resistance training workouts
3 heavy bag workouts
1 ab/core workout

~No Challenge, No Change~

Depression May Seriously Increase The Risk of Heart Disease

Depression May Seriously Increase The Risk of Heart Disease
Though we've known about the connection for some time, a large-scale study hints at the degree to which depression may increase the risk of future heart disease. Looking at data from almost 63,000 people in Norway, and following up over 11 years, the researchers found that mild depression was linked to a 5% increase in the risk of heart failure in the future. Moderate to severe depression was linked to a surprisingly high 40% rise in the risk.  read more

TOPFIT Daily Activities --- Heavy Bag and Core
Overall it was a fairly light and restful day, but I still made time for a 30 minute heavy bag workout and about 20 mins of ab/core work.

~Feelin' Alive!~

Nutrition Specialist: Let Food Be Your Pharmacy

Nutrition Specialist: Let Food Be Your Pharmacy
A popular claim in vitamins, foods and drinks is they have antioxidants in them, and that’s a health benefit, but a nutrition specialist says we’re in danger of too much of a good thing.
The problem with taking high-dose antioxidant supplements is that they overwhelm the body’s own antioxidant creation and leave you worse for it.  read more

TOPFIT Daily Activities --- Leg Workout
It was a busy day of business and personal appointments, errands and chores, but I still made time for a workout of BB back squats and DB stationary lunges.

~Feelin' Alive!~