Most Popular Fitness Trends

Most Popular Fitness Trends
Workout programs such as CrossFit and Tabata have surged in popularity in recent years as Americans look for new and engaging ways to lose weight, get in shape, and build muscle. Here are this year’s most popular fitness trends:  read more

TOPFIT Daily Activities --- Lower Table Rock Run
I certainly didn't get out before the heat set in, but I still had a fantastic run on Lower Table Rock.  Afterward, I finally mowed my shaggy lawn.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's certainly been an active week!  In addition to yard work and active time with grandkids, I made time for:

3 heavy bag workouts
2 Table Rock runs
1 Jacksonville Forest Park run
1 Wagner Butte hike
1 squat workout
1 chest workout
1 back workout
1 Tabata workout

Are you giving your body the activity it demands to stay healthy?

~No Challenge, No Change~

How the Sweetener Industry Sugar-Coats Science

How the Sweetener Industry Sugar-Coats Science
Food companies have spent billions of dollars to cover up the link between sugar consumption and health problems.
The industry's tactics—similar to those used by Big Tobacco in downplaying the adverse health effects of smoking—  read more

TOPFIT Daily Activities --- Heavy Bag
After a week filled with plenty of exercise volume and intensity, I kind of took it easy today.  Other than a few active hours with grandkids, I only made time for a 30 min heavy bag workout.

~Feelin' Alive!~

Fruits, Veggies Not a Magic Bullet for Weight Loss, Study Finds

Fruits, Veggies Not a Magic Bullet for Weight Loss, Study Finds
If you don't reduce your calorie intake, you won't slim down, researcher warns
Eating lots of fruits and vegetables is often recommended as a way to lose weight, but doing so may not help you shed excess pounds, according to researchers.  read more

TOPFIT Daily Activities --- Wagner Butte
It was the perfect day to get out of the valley heat and enjoy the view from Wagner Butte, 5500+ feet above the valley floor.

~Feelin' Alive!~

Portion Distortion

Portion Distortion
To see if you know how today's portions compare to the portions available 20 years ago, quiz yourself on Portion Distortion I (2003) and Portion Distortion II (2004). You will also learn about the amount of physical activity required to burn off the extra calories provided by today's portions.  take the quizzes

TOPFIT says: Although the quizzes are 10 years old, the points they make are still valid....and things are probably even worse today.

TOPFIT Daily Activities --- Tabatas and Heavy Bag
I took a break from the trails again today, but that doesn't mean I was sedentary.  I started with a workout of Tabata style chinups, pushups, SB oblique crunches and squats, and followed that a little later with a 30 minute heavy bag workout.

~Feelin' Alive!~

These Are the Most Unhealthy Foods in the World

These Are the Most Unhealthy Foods in the World
Unhealthy foods are not limited to the United States. Many countries you visit will offer up their fair share of fried foods, sweets and other delicious indulgences. Here is a list of the worst offenders in the world.  read more

TOPFIT Daily Activities --- Squats
I took a break from the trails today, but I still made time for a BB back squat workout......nothin' but squats....light weight, heavy weight, high reps, low reps.....I have the feeling it's gonna leave a mark.

~Feelin' Alive!~

Obesity Is Undercounted in Children, Study Finds

Obesity Is Undercounted in Children, Study Finds
Childhood obesity might be a bigger problem than we thought. A new study finds that the commonly used body-mass-index measure may fail to identify as many as 25% of children, age 4 to 18 years, who have excess body fat. The meta-analysis, scheduled for publication online in the journal Pediatric Obesity on Tuesday, reviewed 37 separate studies involving a combined 53,521 participants.  read more

TOPFIT Daily Activities --- Jacksonville Forest Park Run and Heavy Bag
The weather cooperated perfectly today to help comemorate my 100th trail run (and/or hike) of 2014.  A cool, steady rain on the Jacksonville Forest Park trails was the perfect setting for some interval training.  Sprints and power hiking interspersed with berry foraging breaks made for a fantastic workout and biophilia experience!
Later, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

66% of consumers wrongly think "natural" means something

66% of consumers wrongly think "natural" means something
When consumers see the word on meat or poultry, 70% think it means no growth hormones were used in the animals feed and 60% think the animals got no antibiotics or other drugs in their feed.
The problem is, consumers are wrong.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Back Workout
Although it was a busy day, I still made time for a run on Upper Table Rock.  Later, I spent some time in my gym doing weighted chinups, suspension single arm pullups, suspension rear delt flyes, and pullups.

~Feelin' Alive!~

8 Things Nutrition Experts Wish You Would Stop Saying About Food

8 Things Nutrition Experts Wish You Would Stop Saying About Food
"There is so much nutrition misinformation out there," says Appetite for Health's Julie Upton, MS, RD, CSSD, "and add on the fact that marketers often use 'health halo' descriptors to sell products, it's no wonder Americans are confused about what's really healthy to eat."  read more

TOPFIT says: Pretty good article, but I mostly disagree with their statement, "I don't like saying there are good foods and bad foods -- it's so judgmental! I'm not saying French fries aren't loaded with calories, fat and sodium, or ice cream isn't rich in calories, fat and sugar, but saying they're 'bad' foods invokes guilt on those who enjoy these comfort foods. Eating and enjoying food -- even foods that aren't the most nutritious -- shouldn't ever be done with guilt or shame. Eating should be one of the great pleasures of life! And if you learn to eat with pleasure, you may even feel more satisfied with less food."
The pleasure should come from healthful sources most, if not all, of the time. The fatty, salty, sugary foods aren't just usually lacking in positive effects, they are actually having a negative affect on your body.  Plus, these "comfort foods" are rarely eaten in moderation.

TOPFIT Daily Activities --- Lower Table Rock Run and a Chest Workout
I made time before it got too hot today for a good run on Lower Table Rock.  A little later, I spent some time in my gym doing BB bench presses, DB flye/press supersets, and decline pushups.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Wow!  What a fantastic week of activity!  In addition to plenty of time spent on yard work, I also made time for:

3 Table Rock runs

1 Punisher/Bandersnatch run/climb

1 Jacksonville Forest Park run/hike

1 plyometric workout

1 delt/bi/tri workout

1 kettlebell workout

2 heavy bag workouts

What did you do this past week to give your body the movement it demands to stay fit and healthy?

~No Challenge, No Change~

Ditch the Gym! Stay at Home

Ditch the Gym! Stay at Home
The gym can be fine for some people, but it's not always the best place to get a great workout.  Too many people spend their time socializing or being distracted by other people and what they are doing.
So, what's the alternative?  Workout at home!  read more

TOPFIT says: And remember, the gym isn't the only place you can find a personal trainer.  I can come to your home and help you reach your goals.

TOPFIT Personal Training & Fitness Education

TOPFIT Daily Activities --- Rest Day
Although I didn't do any specific workouts, I did spend a few active hours with grandkids and spent some time doing chores around the house.  I even managed to make a dent in the CEUs I need for recertification.

~Feelin' Alive!~

Want to See Your Muscles Pop? Take a Rest

Want to See Your Muscles Pop? Take a Rest
Rest time is a pivotal aspect of a complete strength development program. It's important to create a balanced workout regimen that allows for sufficient rest time. It's also important to note that too much rest can result in muscle atrophy, or the deterioration of muscle mass due to prolonged inactivity.  read more

TOPFIT Daily Activities --- Plyometrics and the Jacksonville Forest Park Trails
It was a busy day of yard work, bookkeeping and other chores, but I still made time for a fun upper and lower body plyometric workout in the morning, plus a great hike and run with a friend on the J-Ville Forest Park trails in the afternoon.

An old gold mine....it's much smaller than it looks and a man would probably not even be able to sit upright. (the entrance was blocked, so I couldn't actually test this theory)

~Feelin' Alive!~

8 Essential Kitchen Gadgets for Weight Loss Success

8 Essential Kitchen Gadgets for Weight Loss Success
One of the most important parts of a healthy eating plan for weight loss is being prepared and planning ahead. A healthy body starts in your kitchen, because weight loss involves making lifelong changes to your eating habits.  read more

TOPFIT says: Essential?  No!  If your success depends on gadgets, you're doing it wrong.

TOPFIT Daily Activities --- Upper Table Rock Run
Since I was turned back at the trailhead yesterday, I decided to give Upper Table Rock another try today.  I'm glad I did, because it was a great run!

~Feelin' Alive!~

3 Ways to Burn 1,000 Calories in One Hour

3 Ways to Burn 1,000 Calories in One Hour
Burning 1,000 in one hour requires high-octane exercise that forces the body to operate at maximum capacity. High-intensity modes of exercise, such as circuit training and interval training, aren't recommended for all weight-loss enthusiasts. The benefits of high-intensity exercise activity are immense, although proper execution of such activity demands a certain level of preordained physical fitness. Consult your physician before attempting to conquer the grueling challenge of burning 1,000 calories in one hour.  read more

TOPFIT says: In reality, being able to burn 1000 calories in an hour is rare.....very rare.  Although the article has some good ideas about burning large number of calories, I think it overstates what you can expect unless you are an elite athlete.
In addition to consulting a doctor, find a qualified personal trainer to help you if you're going to try to train at this level.

TOPFIT Personal Training & Fitness Education

TOPFIT Daily Activities --- Heavy Bag and a Lower Table Rock Run
I got my day's activities off to an early start with a 30 minute heavy bag workout.  After client sessions, I headed out to Upper Table Rock for a run, but they wouldn't let me go up due to a little fire on the southern slope....so, I went to Lower Table Rock and had one of the best runs there that I've had in a long time.

~Feelin' Alive!~

Most Americans Are Overweight But Don't Know It

Most Americans Are Overweight But Don't Know It
About 67 percent of Americans are overweight or obese, yet only 36 percent of them report being overweight. That means that about a third of us are overweight and don’t know it.
The reluctance for Americans to acknowledge their weight problems may come at a high cost to their health.
The idea that America is a nation of people constantly striving to be thinner and healthier is a myth. Most people don’t eat healthy diets, don’t get enough exercise and think they are fine just the way they are.  read more

TOPFIT Daily Activities --- Kettlebells
After taking care of business for the day and getting some yard/garden work done, I spent some time in my gym doing KB swings, snatches, and clean & presses.  Always a good time!

~Feelin' Alive!~

6 Snack Habits for Healthy Weight Loss

6 Snack Habits for Healthy Weight Loss
Snacks, finger foods, tapas, amuse-bouche—however you term them, there’s something endlessly satisfying about munching on little hand-held bites of heaven. Problem is, America’s favorite snacks aren’t little; nor are they heavenly.
In fact, a recent study in the journal Hepatology found that 27 percent of kids’ diets come from high-fat, high-sugar snacks, and the frequent grazing is directly linked to belly fat accumulation. Fortunately, there’s also research to suggest we can snack smartly—and slim down.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
Today was an active day.  In between taking care of business chores and errands, I made time for a great Upper Table Rock run and a 30 min heavy bag workout.  Plus I finally got around to mowing the lawn.

Tuesday's Table Rock Trail Companion

~Feelin' Alive!~

Exercise halts 'dementia gene' from being expressed, keeps your brain healthy

Exercise halts 'dementia gene' from being expressed, keeps your brain healthy
Dementia is the sixth-leading cause of death in the U.S. today, and experts say the next generation could see twice as many people suffering from it, particularly in old age. But avoiding the brain-deteriorating disease could be as simple as remembering to exercise just a few times a week, according to a new study, which appears to inhibit the expression of the "dementia gene."  read more

TOPFIT Daily Activities --- Punisher and Bandersnatch Run plus a Delt/Bi/Tri Workout
Today I was lured in by the Sirens of the Punisher, and as usual (actually worse than usual it seemed), they had their way with me and left me for dead in a puddle of my own sweat at the top.  But, I recovered quickly and had a good run back down to the park via the Bandersnatch trail.
Later, I got a shot of energy and spent some time in my gym doing circuits of DB shoulder presses, DB curls, and cable pressdowns, followed by supersets of DB rear delt flyes and DB lateral raises.

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been another week of higher volume and intensity.  In addition to some yard/garden work and active time with the grandkids, I also made time for:

3 heavy bag workouts
2 heavy resistance training workouts
1 high intensity bodyweight circuit workout
4 trail runs

What did you do to stay active this past week?

~No Challenge, No Change~

Recent study links prolonged sitting to heart failure

Recent study links prolonged sitting to heart failure
Recent research has shown that people who spend most of their time sitting could be endangering their lives. Prolonged sitting increases the risk of heart failure among many people, especially men.  read more

TOPFIT Daily Activities --- Heavy Bag and a Little More
After a couple of active hours with Mason and Hailey this morning, I made time for a 30 min heavy bag workout.  Later, in the evening, I spent some time doing pushups and planks (standard and side planks).

~Feelin' Alive!~

7 Ways to Make Healthy Eating More Exciting

7 Ways to Make Healthy Eating More Exciting
Let's face it. Sometimes, eating the same healthy foods, day in and day out, can get a little boring after a while. However, eating healthy does not have to be so lackluster. Let's look at a few ways to make healthy eating more fun.  read more

TOPFIT Daily Activities --- Deadlifts
After taking care of business earlier in the day, I made time for an afternoon workout of sumo and standard deadlifts.

~Feelin' Allive!~

Don't roll back child nutrition standards

Don't roll back child nutrition standards
Accordingly, Congress must stand strong against any effort to roll back the nutrition standards in the National School Lunch Program and the School Breakfast Program. Because of these standards, passed in 2010 as part of the Healthy, Hunger-Free Kids Act, children are eating more fruits and vegetables, most schools are successfully meeting the standards, school lunch revenue is up and food waste has not increased in schools.  read more

TOPFIT says: In fact, the standards should be stricter and parents need to be educated about the damage they're doing to their kids when they don't insist on proper nutrition.

TOPFIT Daily Activities --- Jacksonville Forest Park Run and Heavy Bag
Earlier in the day, with a cool breeze blowing and a light rain occasionally falling, I had a really great run on the J-Ville Forest Park trails.  In the evening I made time for a 30 min heavy bag workout.

If you know how these flowers grow, you know just how low I had to get to look up at them.

~Feelin' Alive!~

5 No-Fail, Classic Tips for Weight Loss

5 No-Fail, Classic Tips for Weight Loss
Let me make something clear: This story isn't about juicing, shakes, cutting out entire food groups, or jumping on the next popular quick-fix diet. The tips I list here are tried and true guidelines proven to help you tone up and trim down. I’m sure you've heard some of these before, but I thought it would be handy to list them all here, in one place, for your easy reference. So without further ado, here are my five favorite no-fail weight loss tips:  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Bench Press/Chinup Workout
I just couldn't have asked for better weather for an Upper Table Rock run today.....it had cooled off a bit from past days, and there was a nice breeze blowing too.  In the evening I made time for a workout of BB bench presses and weighted chinups.

~Feelin' Alive!~

14 Bad Habits That Drain Your Energy

14 Bad Habits That Drain Your Energy
Lack of sleep isn't the only thing sapping your energy.
Little things you do (and don't do) can exhaust you both mentally and physically, which can make getting through your day a chore.  read more

TOPFIT Daily Activities --- Calisthenic Circuits and Heavy Bag
This afternoon I made time for a high intensity circuit workout of susp. pullups, pushups, squats, SB crunches and SB leg curls with reps of 25, 20, 15, 10, 5, 10, 15, 20, 25 on the 9 circuits.  Later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

How Many Calories Do You Really Burn Each Day?

How Many Calories Do You Really Burn Each Day?
While it seems like it might be a relatively easy question to answer, the number of calories a person burns each day can vary widely based on several factors:  read more

TOPFIT Daily Activities --- Lower Table Rock Run
I made time today before it got too hot for a great run on Lower Table Rock.....and I almost had it all to myself.

~Feelin' Alive!~

Does Alcohol Really Cause "Beer Belly"?

Does Alcohol Really Cause "Beer Belly"?
You might notice a man struggling to fit his large stomach underneath the bar at a pub and assume he's a regular beer drinker because of his weight--but is that beer really the reason behind that belly? In a word, no--but it's a bit more complicated than that. What really causes the infamous "beer belly"?  read more

TOPFIT Daily Activities --- Jacksonville Woodlands Run/Hike
This afternoon I revisited some trails I hadn't been to in several months.....the Jacksonville Woodlands trails.  Although I had intended on primarily running them, I guess the activities of the past week left me a wee bit fatigued and I only ran about half the time.

The horse-pig forest gremlin was keeping his eye on me

~Feelin' Alive!~

TOPFIT Daily Activities Review

I picked up the pace quite a bit this week,  In addition to some long overdue yard work and plenty of active time with grandkids, I made time for:

1 heavy bag workout
4 resistance training workouts
4 Table Rock runs
1 Grizzly Peak run/hike

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

~No Challenge, No Change~

Are butter, cheese and meat that bad?

Are butter, cheese and meat that bad?
Low-fat diet not as healthy as previously thought
"When the dietary recommendations came out in 1961 saying that saturated fat causes heart disease, that was based on total cholesterol," Teicholz said. "But our understanding of heart disease has evolved enormously."  read more

TOPFIT Daily Activities --- Leg Workout
After a few hours of active time with Hailey and Mason, I made time for a workout of DB stationary squats, DB SLDLs, and DB single leg calf raises.

~Feelin' Alive!~

Does High-Impact Exercise Strengthen Bones?

Does High-Impact Exercise Strengthen Bones?
You have probably heard that physical activity is important for building and maintaining strong bones. Exercise may help with the formation of bones, improving your bone mineral density (BMD). Previous research has found that putting some physical stress on your bones helps increase bone mass and prevent bone mass loss as you age, but what type of exercise is best for boosting bone health? How much force is needed to actually induce bone growth?  read more

TOPFIT Daily Activities --- Grizzly Peak
A friend and I got out this afternoon for a fantastic hike and run on Grizzly Peak.  It was great getting out of the valley heat, and the wildflowers put on quite a show.

Just a few days too late to see these Mission Bell Fritillaria in their full glory.

~Feelin' Alive!~