5 Foods You Should Never Let Into Your Kitchen

Whether it’s hidden ingredients or compounds that may be damaging your digestive system and metabolism, these five foods should be quickly and permanently banished from your pantry and refrigerator:

read the full article here

TOPFIT Daily Activities --- Heavy Bag
Since I'd had a few days of higher activity, plus it was a busy day today, I only made time for a 30 minute heavy bag workout.
Back out on the trail again tomorrow!

~Feelin' Alive!~

8 Mistakes Costing You Muscle Tone

The goal of training hard is to build more muscle, which will ultimately help you to burn more fat and lose more weight. However, you may be training as hard as you can but not seeing the results you are hoping for. If this is the case, you could be making one of the mistakes below. These errors will not only slow your progress, but they can cause you to actually LOSE muscle tone!

Too Much Cardio
If you're doing a lot of cardio, you may expect good results in the weight loss department. However, you could end up costing yourself muscle tone, especially if you do cardio for too long, too often or without eating first. If you burn too many calories during your cardio session, you deprive your body of the nutrients it needs to build muscle. If you don't have fuel in your body, it forces your metabolism to catabolize muscle for energy.

Cutting Calories
When eating to lose weight, no doubt your go-to option is to cut calories drastically. However, if you do this, you end up depriving your body of the energy it needs when it's working hard. There's only one other source of easily-accessible energy, and that's muscle.

Training Specific Body Parts
If you've got your routine broken down into too many days -- each day focusing on a specific muscle -- you'll cause your muscle growth to stagnate and possibly even stop. You want your large muscle groups to work together, as that's how you gain muscle fast.

Overtraining
We've all pushed our bodies beyond our limits and then paid the price. Doing too many sets and reps is NOT the key to muscle gain, but it will give you swollen muscles (thanks to the "pump") that are more likely to be injured. You're not going to see proper growth, so it's better to stick with fewer sets of fewer reps with A LOT more weight.

Training Only Vanity Muscles
Your arms, shoulders, and chest may be the muscles you want to LOOK good, but you can't only train those bad boys. Did you know that up to 70 percent of your body's total musculature is in your back and legs? Don't neglect these two important muscle groups!

Not Stretching
This may sound silly, but it's the truth. Stretching not only prevents injuries, but it increases your muscle's range of motion and speeds up recovery. Stretching makes space for the muscle fibers you are working to expand, allowing your body to increase muscle mass and tone.

Not Resting Enough
Your body repairs your muscle fibers during the night, so rest is a key to muscle mass growth. If you don't sleep enough, you reduce the gains your muscles can make. Not only that, but your body is unable to produce enough of the mass-building hormones that would be the key to serious gains.

Doing the Same Workout
If you follow the same routine for weeks and months at a time, your body gets accustomed to the movements. Those who fail to add more weight, do more reps, or switch up the movements will never see serious muscle growth, and may even end up suffering from burnout.

Don't make these mistakes! Train like a pro and pack on those muscles the safe, effective way.

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TOPFIT Daily Activities --- Jacksonville Forest Park Hike and Chinups
I got my day's activities started with a fairly relaxing 2 hour hike on the J-Ville Forest Park trails.  Afterward I spent about 30 mins in my gym doing weighted chinups, working my way from 25 lbs up to 80 lbs in 5 and 10 lb increments.

~Feelin' Alive!~

Do You Really Need to Run?

When people think of starting a workout program, running is often one of the first modes of exercise that comes to mind. Running or jogging can be an effective way to exercise and provides a variety of health benefits, but many people find running uncomfortable or downright painful. If this is you, here’s some good news: If you don’t like to run, you don’t have to!

First it's helpful to understand how we measure energy expenditure. The human body expends approximately 5 calories of energy to use one liter of oxygen. Exercise physiologists and researchers use Metabolic Equivalents (METs) to estimate the energy expenditure for many common physical activities based on the amount of oxygen consumed. One MET represents the amount of oxygen used by the body while at rest (such as reading this blog post). An activity that is 4 METs requires the body to use approximately four times as much oxygen than when at rest, making that activity more efficient at expending energy (burning calories). If you run for the purpose of burning calories, but really dislike running or find it painful and uncomfortable, you might want to consider finding other types of physical activity that you can enjoy that also increase your oxygen consumption and caloric expenditure.

The Compendium on Physical Activity identifies MET values for a wide variety of physical activities. Researchers have assigned MET values for everything from common types of exercise to relatively obscure activities like pulling a rickshaw. Walking at a moderate pace of 3 miles per hour (mph) on a level, firm surface is approximately 3.5 METs, which means that the body is using 3.5 times the amount of oxygen than it does while sitting still at rest. Running at 7.0 mph has a MET value of 11.0 (meaning your body uses approximately three times the amount of oxygen that it does when walking and 11 times more oxygen than while sitting at rest). This brief review of energy expenditure can help you see why running is considered effective for burning calories because it increases the total volume of oxygen consumption, but if you don’t want to run you don’t have to. Instead, identify other activities you enjoy that help you consume more oxygen that, in turn, burns more calories. By the way, pulling a rickshaw is 6.3 METs.

To give you an idea of the energy cost of running, here are the MET values for various running speeds:

read the full article here

TOPFIT Daily Activities --- Upper Table Rock Run
The recent rains had certainly created some slippery slopes on the trail, but I still had a great time running on Upper Table Rock this afternoon.

~Feelin' Alive!~

Small steps to increase physical activity

Regular physical activity is essential for good health and happiness. People with very active jobs (i.e. construction worker, mail carrier) and those who frequently exercise typically reach the weekly recommended activity level of 150 minutes.* However, the majority of Americans do not reach this amount because they either have less active jobs or are simply not ready to commit to an exercise routine (or both).

If you need be more active, make sure that you are always on the lookout for little ways to move more. Here are 35 small ways to increase physical activity throughout your day:

1.Take the stairs instead of the elevator
2.Park farther away from the front door
3.Stand instead of sitting (this burns more calories)
4.Take a walk on your lunch break
5.Walk or bike to your destination instead of driving
6.Sit on an exercise ball at your desk instead of a chair (this builds core strength)
7.Do stretches or ride a stationary bike while watching TV
8.During commercial breaks do abdominal crunches, jumping jacks, push-ups, or simply get up and walk around
9.Take a 10 minute walk in the morning and/or evening
10.Play outside with your kids
11.Take the baby or kids for a stroller or wagon ride
12.Walk or run as your kids ride their bikes
13.Instead of sitting, walk around while watching your child’s sporting event
14.Take your dog for a walk (if you already do this, try making the walk longer or faster)
15.Do squats or lunges while waiting for your food to cook in the microwave
16.Do a few squats while brushing your teeth
17.Do calf raises while getting ready in front of the bathroom mirror
18.Take a walk when you are frustrated or bored (instead of eating)
19.Plant a garden
20.Maintain your garden (weeding, pruning, etc.)
21.Go for a walk with a friend instead of meeting for coffee
22.Have “walking meetings” at work when meeting with small groups of people (instead of meeting in a room, get up and walk around while talking)
23.Keep hand weights at your desk. Do bicep and tricep exercises while on phone calls
24.Turn on the music and dance around the house
25.Instead of making piles around the house, put things back in their place right away
26.Do house work regularly
27.Wash the car by hand instead of the drive-through car wash
28.Take an extra walk through the grocery store aisles before you check out
29.Get off the bus one stop early and walk to your destination
30.Shovel instead of using the snowblower
31.Rake leaves instead of using a leaf blower
32.Walk through your golf game instead of driving a cart
33.Get up and walk around after sitting for 30 minutes
34.Take a short walk on your lunch break
35.Wear a good quality pedometer and aim for 10,000 steps per day

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TOPFIT Daily Activities --- Lower Table Rock Run and Bench Press
It was the perfect day for a run on Lower Table Rock, and I even had it all to myself!
Afterward I spent about 30 mins working my way through various weights and rep ranges of BB bench presses and DB alternating bench presses.

~Feelin' Alive!~

8 Workout Efficiency Tips from Pro Trainers

From rep ranges to number of sets per muscle to workout frequency to types of workouts, fitness trainers tend to disagree on a lot of things. However, there are a few things that they agree on that will make your workout far more efficient.
Here are eight tips from pro trainers that will ensure you have the most effective, most efficient workout possible:

1. Training Is Only 50%
If you're following an unhealthy diet, you're never going to see the results you want. All trainers agree that you can never "out-train a bad diet," meaning you'll never be able to work hard enough to get in shape if you're not eating well. Your diet is a very important part of your fitness, so make sure that you're eating right (check out the Diet Articles for pro advice).

2. Be Consistent
Whether you work out every day, train in a two-day split, or work out each muscle only twice per week, consistency is the key to improvement. A routine is an important part of getting the results you're aiming for, so plan your workouts and stick to them.

3. Sleep More
How is sleep related to the efficiency of your workout? Well, when you sleep, your body produces all of the hormones that cause muscle growth, and it makes repairs to the muscles that have been damaged during your workout. The only way that you will see proper progress in muscle mass and strength is by getting a solid seven to eight hours of sleep every night.

4. Drink More Water
Your energy level isn't the only thing to suffer when you're dehydrated -- your entire body slows down as well. Some trainers recommend the following for determining how much water to drink: take your body weight in pounds, cut it in half, and that's the number of fluid ounces of water you should be consuming every day.

5. Stretch Before and After
Stretching is a supremely important part of your workout, as every trainer will agree. If you work out with cold muscles, your risk of injury is higher. However, stretching also makes room for your muscle fibers to expand, meaning stretching leads to more effective muscle growth. Warming up before and cooling down after working out is the key to seeing results more quickly.

6. Be Positive
If you're always gloomy about your body, you're not going to have the motivation and inspiration to stick with a workout for the long haul. Positivity is the key to your success, and having a positive attitude will help you to keep making those strides of progress in the direction of reaching your goals!

7. Take Time Off
All trainers will agree that recovery is just as important as the workout itself. When you push your body hard, it can only handle so much strain before it becomes overworked. Depending on the intensity of your workout, you should take at least 48 hours between workouts -- 72 hours in some cases.

8. Form Is Key
No matter what type of exercises you do, every trainer will tell you that maintaining the proper form is the most important part of your workout. Lift speed, number of sets, amount of weight, and even the type of movements you do don't matter if you aren't using the right form.

Follow these tips for MAXIMUM workout efficiency.

source

TOPFIT Daily Activities --- Jacksonville Forest Park
Today's weather was just perfect for a run and hike on the J-Ville Forest Park trails.  Although I headed out with the intention of primarily running, I kind of split my time between running and hiking while looking for mushrooms.
Afterward I spent about an hour on yard work.

Here's just a small sample of what can be found out in the forest right now, and some are even edible.

~Feelin' Alive!~

TOPFIT Daily Activities Review

This past week has definitely been a lower volume and intensity week of activity, but that doesn't mean I was a total couch potato.  I still made time for:

2 Table Rock Runs
1 Jacksonville Forest Park hike
1 Upper Rogue River hike/run
1 Tabata workout
2 heavy bag workouts
1 leg workout

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

~No Challenge, No Change~

10 Things You SHOULDN'T Do if You're Trying to Lose Weight

I often tell people the things they shouldn't do if they're trying to drop a few (or maybe several) pounds, rather than tell them what they should do. You see, what you should do is so simple that people have trouble believing it works. Here's the magic should equation:
Eat a well balanced diet that includes ALL foods (some foods need more moderation than others) + Listen to your body + Move + Learn how to enjoy food, eating and exercise = Healthy way to lose weight and maintain it.

Yes, it might take a little longer to see results if you follow this simple equation, but wouldn't you rather see results that will last a lifetime?

That said, here are the 10 things you shouldn't do if you want to enjoy healthy, lasting weight loss and a happy relationship with food:

1. Go On A Diet
Restricting your calories will slow your metabolism and force your body to hold onto its fat stores. Also, dieting won't help you change your lifestyle, and it will only make you miserable. Have you ever seen a happy person who is on a diet? People who diet usually gain the weight back quickly, plus a few extra pounds. You should never eat less than 1,200 calories of real food per day. Low-fat varieties of foods are often higher in sugar than most, and they don't provide the same feel or taste, so you end up eating more. It's better to have a realistic portion of the "real" stuff and feel satisfied.

2. Label Foods As "Good" or "Bad"
Once you start labeling foods, you're going to want all the "bad" ones. All foods can be enjoyed as part of a healthy weight-loss program, because every food has something to offer either your body or your mind. Yes, even ice cream. Think moderation, not elimination.

3. Skip Meals
When you skip meals, you force your body to hold onto fat stores, depress your metabolism and lose muscle. Did you know that people who skip meals tend to eat more calories than those who eat consistently?

4. Eliminate an Entire Food Group
Reaching exclusively for foods that are low-fat or low-carb causes you to miss out on essential nutrients that both your body and brain require in order to function. And let's not forget to mention the intense cravings you'll have for the eliminated food group.

5. Use Diet Pills or Supplements
If something sounds too good to be true, it probably is. These products are usually full of caffeine and diuretics, which can put unnecessary stress on your kidneys and heart.

6. Purge
Any form of purging --  vomiting, laxatives, excessive exercise, etc. -- is extremely dangerous. Dehydration, electrolyte imbalances, injuries and GI issues are just some of the consequences of purging.

7. Go on Cleanse or Detox Programs
These programs force your body to lose water weight. You miss out on essential nutrients, experience dehydration, force electrolyte imbalances and work against your body's natural detox system.

8. Eat Too Quickly
If you rush through your meal, you can't savor the flavors or let your stomach get the feeling of fullness that prevents overeating. Slow down, and really taste your food.

9. Fail to Make Meals Special
Every meal doesn't have to be served on your finest china, but eating should not be done in the car, at your desk or in front of the television. You are more likely to overeat if you are multitasking during mealtime.

10. Be Unrealistic
If you set unrealistic goals, you won't be able to achieve them, and the feeling of failure could cause you to binge or give up. People who set small, attainable weekly goals tend to make lasting changes.

When you stop obsessing over food and your body image, you can start focusing on moderation, balance and variety, which will help you achieve lasting weight-loss results and lead to a happier, healthier you!

source

TOPFIT says:  I disagree with #2.  For many, if not most people, there are some foods that should be completely eliminated and labelled as "bad" whether it's because of the serious negative health effects for anyone that eats it, or because it might be a trigger food for that person.

TOPFIT Daily Activities --- Leg Workout
This morning I got my day off to a somewhat late start with a workout of BB squats, plyometric alternating lunges, single leg SB leg curls, and calf raises.

~Feelin' Alive!~

8 Chain-Restaurant Meals That Aren’t as Healthy as They Seem

At some establishments, lettuce wraps, grilled chicken, and turkey aren’t always better for you.

These are tough times for purveyors of high-calorie, high-fat, high-salt meals.

Instead of frequenting the fast-food chains that have expanded aggressively over the past few decades, customers have been taking their business elsewhere. Research company NPD Group reported that the number of customer visits to McDonald’s, the largest “quick service” restaurant in the industry, has been dropping by 1.3 percent a year for the last two years. In contrast, Chipolte, the “fast-casual” chain known for its purportedly more wholesome menu items, has seen its guest count increase 5 percent and 2.3 percent in the past two years.

No wonder Pizza Hut, notorious for its crust innovations such as the Cheeseburger Crust Pizza and the Pineapple Bun Stuffed Crust Pizza, has jumped on the bandwagon with a lower-calorie option. But customers beware—even grilled chicken, in Ronald McDonald’s gloved hands, can pile on more calories than a double cheeseburger. Here are eight meals that are not as healthy as they might sound.

read the full article and view the photo gallery here

TOPFIT Daily Activities --- Heavy Bag
I headed out into my gym for a kettlebell workout today, but I just wasn't "feeling" it, so I opted for a 30 min heavy bag workout instead.

~Feelin' Alive!~

Metabolic Syndrome

About 35% of adults in the United States have metabolic syndrome, a serious medical condition that raises your risk for heart disease, stroke, and diabetes. A person with metabolic syndrome is twice as likely to have a heart attack or stroke and 5 times more likely to develop type 2 diabetes than someone without it!

What is metabolic syndrome?

Metabolic syndrome is not a specific disease, but rather a group of risk factors. You have metabolic syndrome if you have 3 or more of the following:

A large waist circumference (over 35 inches for women and over 40 inches for men)

High triglycerides (a fat found in the blood) or you already take a medication to lower your triglycerides (> or =150mg/dL)

Low good (HDL) cholesterol (less than 40mg per dL for men and less than 50mg per dL for women)

High blood pressure (less than or equal to 135/85) or you already take a medication to lower your blood pressure

Elevated fasting blood sugar (or “prediabetes”) (greater than or equal to 110 mg/dL)

How to lower your risk of metabolic syndrome

Here is the good news. Metabolic syndrome is closely related to lifestyle choices. If you make the commitment to a healthy lifestyle, you have the power to successfully treat your condition or prevent it from happening in the first place. These 10 steps can help you get started:

• Get a checkup. Healthy or not, if you haven’t had one in over a year, it’s time to visit your health care provider. If you have any of the risk factors listed above, it is much easier to treat if caught early.
• Take medical advice seriously and return for all follow-up visits to your health care provider. If you cannot follow your treatment plan, discuss trying a different plan that may be more likely to maintain. 
• Embrace lifestyle change. Though genetics and age do play a part, the main cause of metabolic syndrome is an unhealthy lifestyle. If you make positive changes in your eating patterns and physical activity, you can reverse metabolic syndrome.
• Aim for a modest weight loss. Your health can improve in a big way by losing just 5–10% of your current body weight. Start slow with small goals.
• Make a plan. Sure, losing weight is all about eating less and moving more. But how are you going to do it? Begin by setting small, reachable goals related to diet and exercise.
• Educate yourself on what changes need to be made to your diet. The DASH diet, Mediterranean diet, and MyPlate are safe and evidence-based eating plans that can improve your health. 
• Keep a food log. This is a very effective tool for weight loss. 
• Get moving. You can’t get healthy without getting active. Aim for 150 minutes of moderate activity per week. Walking is a great way to get this in! 
• Find an accountability partner. Having a friend or family member who supports your efforts and will check in with you on a regular basis is invaluable. 
• Don’t forget the other “biggies”. Though they are not part of metabolic syndrome, smoking and high bad (LDL) cholesterol are still major risk factors for heart disease. 

source

TOPFIT Daily Activities --- Upper Rogue River Hike/Run
After taking care of business in the morning, a friend and I headed to the upper Rogue River area (above Natural Bridge) for a fun afternoon of hiking, running, photography and a little foraging.
The views were spectacular even though the lighting wasn't the best for photography.

~Feelin' Alive!~

8 Tips for Eating Healthy When Dining Out

No matter what your health and fitness goals may be—shedding a few extra pounds, training for a competition or just eating healthier—it is possible to dine out and still stay on track. Whether you’re grabbing a quick bite to eat at lunch or on a romantic date, eating clean on-the-go can become second nature. Just follow these eight guidelines and you can “have your cake and eat it too.”

1. Preview the menu ahead of time.
Looking at the menu ahead of time isn’t always possible, as sometimes decisions are made on the fly. If you know where you are dining, pull up the menu and look for healthy options. Many restaurants have added lighter-fare options that typically have less sodium and fewer calories than the rest of the menu. And many restaurants have started to provide the nutritional information for their dishes, which can help you make an informed decision. Choosing your meal sitting down at the table mitigates any lingering temptation to make a split-second slip-up.

2. Keep it simple with protein and veggies.
A great rule when eating out is to stick with protein and veggies—a salad with grilled meat, an omelet with sliced tomatoes, or a main course with double veggies, for example. Make substitutions, as necessary, to make your meal a little healthier, such as switching out the French fries or loaded mashed potatoes for extra vegetables. You can even ask your server to steam the veggies as sometimes they can be doused in oil or butter. Always aim to have at least half of your plate full of vegetables—not only are they loaded with nutrients, but the extra fiber will help keep you feeling full.

3. Opt for calorie-free beverages.
The calories from sugary and alcoholic drinks add up quickly without providing a sense of satiety. It is easy to lose track of consuming calorie-loaded drinks in a restaurant, as refills appear to be limitless. One of the easiest ways to make eating out healthier is to stick with water or other calorie-free beverages such as unsweetened tea or black coffee. Ask for lemon for a little flavor or a little cream for your coffee. Going the extra mile? Keep stevia packets with you to add to your coffee or tea.

4. Ask for your dressing and sauces on the side.
From my personal experience as a waitress, I witnessed first-hand how a nutrient-packed salad with tons of veggies could be transformed into a fat- and sugar-coated mountain. Someone who started out having the best intentions a healthy salad may have been better off ordering the burger once the condiments took over the salad. When ordering a salad, be sure to read through the ingredients and get rid of ones you can live without, and always ask for your dressing on the side as a way to control calories.

5. Forgo the bun.
If you’re ordering sandwiches or burgers, you can easily cut back on the carbs by eliminating or reducing the amount of bread you consume. Replace the surplus of bread with extra vegetables, thus increasing your vitamin and nutrient intake while adding flavor to your sandwich. Another great option: Have your sandwich or burger served in lettuce, which can be a great substitute for the bun.

6. Don’t forget the to-go box.
The portion sizes of average dining out meals tend to be more than enough for one person. Instead of overindulging from the start, why not ask for a to-go box at the same time your food is delivered? This allows you to pack up half of your meal for your next one. This technique saves you some calories and helps keep you from feeling stuffed.

7. Make a choice: booze or bread.
Let’s be honest, not all of us are training for a bodybuilding show or Olympic meet, so we don’t have to be 100 percent perfect all of the time. On the other hand, it is important to keep things balanced and in moderation. If you are going to indulge beer, wine or a drink, forgo the pre-meal bread, and vice-versa. By choosing one or the other, you experience a bit of an indulgence without completing overloading on calories.

8. Split dessert.
Moderation is key for sustainable health, so if something is calling your name on the dessert menu, you don’t have to tap into all of your willpower to say no. Instead, why not split a dessert with those at your table? This allows you to satisfy your sweet tooth without overdoing it. You don’t have to get dessert every time you dine out, but when you want it, there is no reason why you can’t have a little.

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TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
I got out today in the pouring rain for a wet run on Upper Table Rock. I was totally soaked to the bone......basically, it was fantastic!
Later, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Alcohol Eats Away at Muscle Mass

If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source. Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.

Effects of Excessive Alcohol Consumption on Your Body

• Muscles—Reduces blood flow to the muscles, causing weakness and deterioration
• Hormones—Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retention
• Liver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)
• Brain—Cuts off the supply of oxygen to the brain, resulting in a “blackout” caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

Effects of Excessive Alcohol Consumption on Physical Performance
Alcohol is a known depressant that suppresses the brain’s ability to function. Even though you may feel a “high” after several cocktails, the truth is that your reaction time, accuracy, balance, hand-eye coordination and endurance all decrease dramatically. Furthermore, the after-effects of a night of excessive drinking can be detrimental to your fitness goals. Alcohol is a diuretic that may result in dehydration. This dehydration is known to decrease physical performance, so that previous night of drinking will continue to affect you the following day.

read the full article here

TOPFIT Daily Activities --- Jacksonville Forest Park Hike
I had a little more time today, so I opted for a more relaxing 2.5 hr hike on the J-Ville Forest Park trails.   In the canyons, creeks that have been dry for so many months are starting to trickle, baby ferns are popping up, moss is greening up again and the frogs are croaking.

My attempt at being artsy

Trail Treasure

~Feelin' Alive!~

My doctor says that I have prediabetes. What does this mean?

”Prediabetes” means that the amount of sugar (glucose) in your blood is higher than normal, but not high enough to be considered type 2 diabetes. It is common for a person with prediabetes to feel completely normal. However, it is a serious medical condition that, if left untreated, often progresses to type 2 diabetes.

The good news is that a few lifestyle changes can add up in a big way to prevent type 2 diabetes and the negative health impact of pre-diabetes. A groundbreaking research study, the Diabetes Prevention Program (DPP), proved that losing a small amount of weight through lifestyle change was more effective than medicine in reversing prediabetes.

The DPP’s recommendations for weight loss can be incorporated into anyone’s lifestyle. If you have pre-diabetes, here are 8 steps to better health:

Assess your level of motivation. Ask yourself, “Can I make the commitment to improve my health? Am I willing to put in the hard work that is necessary to make lasting change?” If so, you are ready to take the next step.
Commit to healthier eating. Avoid “fad” diets or any product that promises “quick and easy” weight loss. Participants in the DPP lost weight by keeping a daily food journal of everything that they ate and drank. They also focused on eating foods that were lower in fat and calories.
Make physical activity a priority. Set a long-term goal to be physically active for 150 minutes each week. Brisk walking for 30 minutes, 5 days a week is a great way to meet this goal. Make sure to choose activities that you enjoy and ask a friend or family member to join you. If you are currently not doing any activity, gradually build up to this amount over 4-5 weeks.
Aim to lose a small amount of weight. If you are overweight, losing just 7% of your body weight (and keeping it off) is enough to reduce your risk for type 2 diabetes by 58%. Weigh yourself once a week at the same time of day and keep a record your weights. A healthy rate of weight loss is 1-2 pounds per week.
Build a support system. Ask friends and family members to encourage you and keep you accountable in your efforts. Individuals who have a supportive network are more likely to lose weight and keep it off.
Assess barriers. Identify situations that may derail your weight loss efforts and plan for how you will respond to them. For example, a person with a busy schedule may need to begin packing meals in order to avoid eating fast food.
Get regular check-ups. Your health care provider will monitor your prediabetes and will determine whether you need further testing or medications as part of your treatment plan.
Focus on the positive. You are more likely to meet your goals if you focus on the positive aspects of your journey to better health rather than your setbacks.

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TOPFIT Daily Activities --- Tabatas
It was another busy day, so I opted for a quick, intense workout of Tablatas......pullups, pushups and jump squats all using the suspension trainer, plus SB crunches.

~Feelin' Alive!~

Why Plyometric Training Will Get You in Shape Fast

A brand new training technique that involves power jumping has breached the surface of hardcore exercise regimens among athletes and fitness experts nationwide. Okay, it's not that new. It was actually developed in the 1970's, but the high-intensity exertion rate that plyometric training forces on the body might be exactly what you need in order to burn off fat at an accelerated rate in order to reach your fitness goals. If you're unfamiliar with plyometric training, how it works and why it works, it's time to elevate your knowledge.

What Is Plyometric Training?

The concept of plyometric training is simple: condition the body with intense bouts of resistance exercise that stretch and contract major muscle groups. Sounds familiar, right? That is essentially the process that takes place when you lift weights.

This increasingly popular training technique was originally designed for Olympic athletes, but can be incorporated into your exercise routine. Consult a physician if you are unsure if you are healthy enough for high-intensity modes of exercise, such as plyometric training, as this could lead to injury.

Benefits of Plyometric Training

The fitness benefits of power jumping are bountiful, applicable to the movements performed in several sports, like basketball, football and volleyball. One of the primary benefits of plyometric exercise is exactly that: sport-specific training. In addition, the American Council on Exercise reveals that plyometric training improves vertical leaping ability, muscular strength and joint and tendon flexibility. The American Council on Exercise also recommends proceeding with caution when participating in plyometric training, as injury is a predominant risk.

Why Plyometric Training Works

Plyometric training has been scientifically tested to improve strength throughout the body in participants as young as 12, according to the Journal of Sports Science and Medicine (2007).

Furthermore, research suggests that multi-component exercise programs, such as plyometric training, are effective because proper execution requires the body to work in unison. This differs from weightlifting in that a single lifting exercise typically focuses energy on a particular major muscle group, as opposed to the entire body.

Plyometric training combines the rigor of cardiovascular exercise with the strain of weightlifting, which maximizes calorie burn, thus increasing participants' ability to gain strength and lose weight.

Start with the Basics

Plyometric training is most frequently linked to Tony Horton's P90X, a rigorous 90-day workout program designed to maximize your athletic performance and physical fitness level.

You should not immediately incorporate high-level plyometric exercises in your workout routine. It's important to practice your technique before engaging high-level exercises in order to ensure safety. The most basic plyometric exercises are the vertical jump and giant leap.

Plyometric Training for Beginners

To perform a vertical jump, simply stand in place with your feet shoulder-length apart, bend your knees while keeping your arms slightly bent, and leap directly upward. Frequent repetition of this exercise will work the muscles in your legs and core.

A giant leap, also referred to as "steps and bounds," is basically a stretched-out skipping motion. To practice the giant leap, assume a standard upright jogging motion, take a few strides forward on a flat running surface, and rotate between leaping off your left foot and right foot.

These basic exercises with help acclimate you to plyometric training while also improving your technique. You'll be an expert faster than you might think.

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TOPFIT Daily Activities --- Lower Table Rock Run
I had a lot on my plate today, but I still had to make time for Lower Table Rock run....it's what keeps me sane on days like this.

~Feelin' Alive!~

TOPFIT Daily Activities Review

The week was a little light on heavy lifting, but that doesn't mean I was inactive.  I still made time for:

5 trail runs and hikes (about 25 miles, more running than hiking)
2 heavy bag workouts
1 bench press/pullup workout
1 deadlift workout

What did you do to stay active this past week?

~No Challenge, No Change~

Get Ready to Hit the Slopes

You don’t have to wait for the snow to start falling to get ready for ski season. Start your training now and you’ll be sailing past those other ski bums on your way down the mountain.

Dusting the competition or showing off to friends are not the only reasons to get in shape before ski season. Skiing is an activity that involves a variety of elements: strength, endurance, balance and coordination. Hit the slopes without developing these components and you may be in for more than a little embarrassment—you might even hurt yourself.

Sport-specific Training
This is where sport-specific training comes in. Generally speaking, sport-specific training programs involve focusing on the various skills associated with a particular activity.

Depending on the sport, this may include health-related fitness components such as cardiorespiratory endurance, muscular strength and endurance, and flexibility.

A sport-specific program may also take into account skill-related measures of fitness such as agility, balance, coordination, power, speed and reaction time. Most sports require a mixture of these components.

Skiing is a sport that relies heavily on skill-related fitness. A traditional fitness program, which includes a combination of weight training and cardiovascular exercise, will only take you so far.

A training program to develop specific skills for skiing will take you from the peaks to the valleys in record time.

Get Ready to Ski
There are several ways to begin a sport-specific training program. The simplest way is to add several new exercises to your regular workout schedule.

For example, performing wall sits that require you to “sit” against a wall will help build up the isometric strength needed for the tuck position in skiing. Squats and lunges will build lower-body strength for skiing tough terrain like moguls.

Exercises such as crunches to work your abdominals are essential in creating a solid “core” for balance and agility.
It is important to train your body to withstand and absorb the impact associated with skiing. Plyometric movements, such as hopping from side to side, develop muscle power and strength as well as improve agility.

Set Up Your Own Ski Circuit
A great way to integrate these elements into your existing routine is to create a circuit-training program, which involves rapidly moving from one exercise to the next. You can set up a circuit in any large room, or as part of a group at your club’s aerobic studio.

Be sure and place all of your stations before beginning your workout so you don’t have to stop in the middle. Set a specific time limit for each exercise, as well as a set break period between each station. Thirty seconds of work followed by 30 seconds of rest is a common interval period.

Then, simply turn up the music and make your way around the circuit. You might even want to create your own music tape with timed intervals of music for exercise and silence for rest periods.

Try these stations to help you gear up for the slopes. Use the slide for lateral training, perform one-legged squats to develop balance and strength and use a step-bench platform to improve power. Try catching a bean bag as it drops off your forearm to improve reaction times or bounce two balls to improve coordination.

To improve agility, create your own slalom by running between cones. In sport-specific training, you are limited only by your imagination.

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TOPFIT Daily Activities --- Heavy Bag
Although it was another busy day of personal and business chores and errands, I still made time for a 30 min heavy bag workout.

~Feelin' Alive!~

Simple vs. Complex Carbohydrates

There are three types of carbohydrates: starch, sugar and fiber. Starches and sugars provide your body with its main source of energy. They're all comprised of carbon, oxygen and hydrogen, which are organized into single units. Sugars contain just one or two of these units and are "simple," while starches and fibers have many units of sugar, making them "complex".
Regarding your health, the real difference is where the sugar comes from. While your body can't distinguish the difference between the source of sugar once it's broken down and absorbed, the food from which the sugar originated has a huge impact on your overall health. This is due to the nature other nutrients that may be in the food you consumed.

read the full article here

TOPFIT Daily Activities --- Jacksonville Forest Park Foraging
This afternoon, a friend and I spent some time hiking the J-Ville Forest Park trails and foraging for mushrooms......and we found plenty!  Gotta love all the edibles that can be found in the forest!

~Feelin' Alive!~

Is Your Workout Doing More Harm than Good?

Whether you’re an athlete training for a competitive event, or a regular exerciser working out to improve fitness, there is a chance that you may unwittingly sabotage your efforts by training too frequently or too vigorously without adequate rest. This has been a long-held belief in the health community since the Greek physician Hippocrates famously stated, “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

The same could also be said for performance, as successful training is the result of subjecting the body to stress in the form of exercise, while simultaneously avoiding the combination of excessive overload plus inadequate recovery. When a fitness seeker does not sufficiently respect the balance between training and recovery, symptoms of overtraining can occur. This state of decline is called overtraining syndrome (OTS), which includes fatigue, performance decline and mood disturbances. Surprisingly, there is little consensus among sports medicine researchers as to the assessment and diagnosis of this disorder due to lack of available scientific evidence. However, researchers agree that the best way to deal with OTS is to prevent it from occurring. Here are three practical suggestions for avoiding OTS based on a position paper from the European College of Sport Science and the American College of Sports Medicine (Meeusen et al., 2013).

read the full article here

TOPFIT Daily Activities --- Deadlifts
I took a break from the trails today and only made time for a workout of sumo and standard deadlifts.....it was definitely enough to get my attention today.

~Feelin' Alive!~

Diet Soda Could Be Increasing Your Risk for Diabetes

As the debate over the correlation between diet soda and weight gain rages on, a new study published in Nature claims that artificially sweetened beverages can cause glucose intolerance and increase the risk of developing diabetes because of their effect on bacteria in our digestive tract. Diabetes is the 7th leading cause of death in the U.S., and an estimated 29.1 million Americans are living with the disease.

The term "glucose intolerance" is a way of describing problems with metabolism, which can result in higher than normal blood sugar levels. Over time, this can increase the risk for developing diabetes. The findings from the study conducted by researchers at the Weizmann Institute of Science could affect a huge portion of our population, largely due to the fact that many people drink non-caloric beverages, such as diet soda, as these do not raise blood sugar.

The results of this new study stem from activity within gut microbes, or the "microbiome" types of bacteria living in our intestines, which is supposed to be there. Humans have more bacteria in their guts than cells in their bodies, and there are an estimated 160 bacterial species in each of us. The type of bacteria depends on the way we were born, how we were fed as children, what we eat as adults, as well as every antibiotic or other medication we have ever taken.

Intestinal bacteria are a good thing. They support our immune system and produces vitamins K and B12. Though this area of research is relatively new, scientists are starting to discover that a person's unique microbiome can control the immune system, digestion, weight, behavior and moods, and even diseases like diabetes. In the recent study about glucose intolerance, the introduction of artificial sweeteners appeared to allow some gut bacteria to grow and others to get pushed aside.

The study showed that the introduction of artificial sweeteners -- including saccharin, aspartame and sucralose -- to the intestines of mice could change the composition and function of the good bacteria living there, thereby leading to problems with blood sugar.

When the researchers found their mice were developing insulin resistance, they went on to analyze data from 400 human subjects. With this information, they found that the people who were heavy consumers of artificial sweeteners had higher blood sugar marker labs than those who did not consume them. This was unexpected, as artificial sweeteners are often used because they do not raise blood sugar upon consumption.

After making the discovery, researchers ran a small study with seven human subjects who consumed between 10 and 12 artificial sweetener packets per week, which was designated as a "high consumption" amount. Even after a short-term exposure period, the majority of the subjects developed problems with their blood sugars. Though the study only contained seven subjects, these results were alarming because with long-term elevated blood sugar or glucose intolerance, a person could develop diabetes.

Keep in mind that additional studies are necessary in order to gain more knowledge of this new concept. Microbiome studies are complicated because no two people will have the same composition of bacteria, as well as by the fact that not every person who consumes artificial sweeteners will be diagnosed with diabetes. With all of the previous controversy surrounding these beverages and new research coming out, though, it might be best to steer clear of them for now. Opt for water, plain seltzer or tea instead.

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TOPFIT Daily Activities --- Jacksonville Forest Park Run
I headed out to J-Ville Forest Park with a friend this afternoon for a great run with a little foraging thrown in  just for fun.

~Feelin' Alive!~

Debunking 7 Common HIIT Myths

HIIT (High-Intensity Interval Training) is all the rage these days, largely thanks to the fact that it's so effective at building muscles and torching fat. Who wouldn't want to blast through a workout in 20 minutes instead of spending an hour at the gym, especially if it helped you to lose weight more quickly? Due to the popularity of HIIT, though, myths and misconceptions have arisen. Here are a few of the most common HIIT myths, and the truths behind them:

Myth #1: HIIT Is All About Cardio
Fact: HIIT is just about increasing the intensity of your workout. The purpose of HIIT is to go full steam (80 to 95 percent of your max heart rate) for a short period of time, followed by a period of low intensity. While performing HIIT, you can do bodyweight workouts, typical weightlifting sessions and sports-centric workouts instead of just cardio. Most people do HIIT cardio, but you can also go full intensity for any type of workout.

Myth #2: HIIT Is for Everyone
Fact: While everyone can do a HIIT workout, newbies should avoid going full steam on their first day. It's better to slowly ease into the HIIT routine, as that will reduce the risk of injuries and muscle soreness. Once you can do 30 minutes of low-intensity exercise, then it's time to turn up the heat and HIIT it.

Myth #3: HIIT Is the Only Workout You Need
Fact: If you only do HIIT, you will make good progress, but not as much as you could make if you mixed traditional strength training in with it. It's best to do your HIIT workouts during your cardio sessions and add in a HIIT strength training workout once or twice a week.

Myth #4: HIIT Should Replace Regular Cardio
Fact: If you only did HIIT workouts, you'd miss out on cardiovascular endurance, which is the kind of endurance you get by running for 30 to 60 minutes. Low-intensity steady-state cardio workouts are ideal for warming up and cooling down, as well as for recovery days when you're giving your muscles a break. Don't rule out jogging or slow cycling, as those can be used to give your body a rest.

Myth #5: More Is Better
Fact: With HIIT, you don't want to overdo it. If you're working out properly -- pushing yourself to 90 percent of your max heart rate and limiting rest time -- you won't be able to keep up a HIIT workout for more than 20 to 30 minutes. Don't push yourself too far past the 20-minute mark, and make sure to give your body at least 48 hours to recover between serious HIIT workouts.

Myth #6: Focus Your HIIT on Specific Body Parts
Fact: Do this, and you'll be wasting your time! HIIT workouts should focus on your ENTIRE body, using exercises that work out your upper body, legs and cardiovascular system. Think of exercise like Burpees, Squat Jumps, Kettlebell Swings and Dumbbell Snatches, and you'll realize they work your entire body at once, ensuring maximum efficiency!

Myth #7: HIIT Builds Massive Amounts of Muscle
Fact: The about HIIT is that it will not help you build muscle mass; it will only help maintain the lean muscle you already have. The focus of HIIT is on cardiovascular endurance and preventing muscle breakdown during exercise. If your goal is to gain muscle mass, you should not be doing HIIT.

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TOPFIT Daily Activities --- Lower Table Rock Run and Heavy Bag
I got out today in an intermittent light misty rain for a fun run on Lower Table Rock...still one of my favorite places to run.  Later, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

8 Healthy Foods That Help You Feel Full

Has your stomach ever started to growl in anticipation of your next meal, even though you just ate? At some point or another, we have all fallen victim to the unexplained appetite changes, which can ultimately lead to poor snacking choices. Turning to foods that are high in fiber, protein or healthy fats can help you keep that appetite in check and the weight gain at bay.

Eggs
Eggs are a great combination of protein and fat, so they're more satisfying than other breakfast foods. Worried about cholesterol? Don't be. Even though yolks are a rich source, eggs aren't the main culprit responsible for raising cholesterol. If you are still concerned, though, you can try liquid egg whites, which also contain protein and can help keep hunger under control.

Oatmeal
You can avoid those 10 a.m. cravings by giving your breakfast a fiber boost. Unflavored instant oatmeal has 4 grams of fiber per packet on average. As an added bonus, oatmeal contains soluble fiber, which works to keep cholesterol levels in check, and insoluble fiber, which helps you feel full and satisfied. Add in some fresh fruit to boost the flavor and nutritional value of your oatmeal!

Avocado
Avocados typically get a lot of attention for their heart-healthy monounsaturated fat, but they are also filled with fiber. One avocado has about 13.5 grams of the filling nutrient. Foods high in fiber and rich in fat take your body longer to digest, keeping you full and possibly allowing you to intake fewer calories. It's important to remember that despite how nutritious they are, avocados are high in calories, meaning you should only eat half in one sitting.

Legumes
One serving of beans, lentils or chickpeas delivers the filling combination of lean protein, healthy fats and complex carbohydrates. Most legumes are also high in fiber, meaning they take longer to digest. These convenient foods are inexpensive and extremely versatile, making them easy to incorporate into many meals or snacks.

Nuts
Nuts are excellent sources of protein, fat and fiber. For a great on-the-go snack, grab a small handful of almonds, peanuts, walnuts or pecans. Eating about 15 almonds between lunch and dinner can stave off that 4 p.m. energy dip. With nuts, remember it's about a "handful" and not a "can-full." Overindulging on nuts can lead to a significant contribution in your daily calories and kill your appetite for your next meal.

Apples
Forget about the apple juice and applesauce! Instead, opt for a fresh, crunchy apple. Whole fruits are rich in fiber and water, which both work to suppress your appetite and leave you feeling fuller. This is something that fruit juices and sauces just don't do. The chewing also sends signals to your brain that you've eaten something more substantial, again helping you feel full for a longer period of time.

Soup
The high water content of soup helps provide a full feeling. Opt for homemade or low-calorie varieties of soup when you go shopping. The more vegetables in the soup, the better, as fiber-filled veggies can also help curb your appetite. Make sure to stick to broth-based soups and not their creamy counterparts, which tend to be higher in fat and calories.

Water
There are many reasons to raise your glass for water. Not only is it crucial for keeping your joints, tissues and body processes functioning correctly, but it can also curb hunger without adding any calories to your diet. Studies have shown that drinking water before a meal can lead to consuming less calories. To meet your recommended daily water intake and give your body a head start in thinking it's full, consider drinking a glass or two before each meal.

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TOPFIT Daily Activities --- Jacksonville Forest Park Hike and a Bench Press/Pullup Workout
After yesterday's long run on Upper Table Rock, I decided to take it a bit easier today and opted for a fairly relaxing hike on the J-Ville Forest Park trails.  I followed this with a workout of moderate weight BB bench presses and bodyweight pullups.

~Feelin' Alive!~

Your Healthy Fall Food Line-up

Fall brings with it a whole slew of things to be excited about—going back to school, tailgating, football and cool crisp air. Plus, Halloween, Thanksgiving and, of course, an entire line-up of healthy fall foods! Here are our four top picks for fall:

Apples
Sweet and crunchy, apples provide a fantastic sweetness, no sugar necessary. When baked, they turn into the ultimate soft, sweet and chewy fall or winter comfort food. Plus, an apple a day may really keep the doctor away!
Reasons to take a bite:
Red Delicious, Granny Smith and Gala all rank in the top 20 of the USDA’s list of foods highest in polyphenol content per serving size.
You’ll help reduce your risk of cancer, thanks to apple’s flavonoids.
You’ll help to lower your cholesterol, thanks to pectin, apple’s soluble fiber.
The quercetin found in apples can help lower your risk of Alzheimer’s and lung, prostate and liver cancers.
Nutrient-boosting tip: Don’t peel the skin. According to the Dole Nutrition Institute, a medium-sized Red Delicious apple with the skin left on has about twice as much fiber and 45 percent more polyphenols than one that has been peeled.

read the full article here

TOPFIT Daily Activities --- Upper Table Rock Run
I had time this afternoon for a longer run and hike, so I headed to the far side of Upper Table Rock.  5 miles of running, and 3 miles of power hiking and meandering on a combination of hills and flat ground, well maintained trails, winding rock strewn and overgrown trails, gravel road, and no trail at all, made for a great excursion!

~Feelin' Alive!~

TOPFIT Daily Activities Review

I think I managed to hit my activity goals this past week.  Not only did I do a fair amount of yard work, and spend a few hours helping a friend move furniture and boxes full of books, I also made time for:

2 Table Rock runs
1 Jacksonville Forest Park run
1 Jacksonville Forest Park hike
2 heavy bag workouts
1 power snatch & power clean workout
1 back workout
1 chest workout

Did you give your body the activity it craves?

~No Challenge, No Change~

Using the Framingham risk score to predict risk for heart attack

Heart attacks are a leading cause of death and disability for men and women. In fact, every 34 seconds someone in the United States has one! Knowing your risk is the first step in making sure that you won’t be a statistic. The Framingham risk score, a simple risk calculator, is a great place to start.

First of all, what is a heart attack?
The heart is a muscle that needs a steady supply of oxygen-rich blood in order to function. When blood flow to the heart muscle is restricted or completely blocked, it becomes permanently damaged or stops working altogether. This severe damage or death of the heart muscle is called a heart attack or a myocardial infarction (MI).

Though a heart attack happens within a very short window of time, it actually takes many years for blood flow to the heart muscle to become blocked. Just like a pipe gets clogged over time, the arteries that bring blood to the heart can get clogged up with a waxy substance made up of fat and cholesterol (also called a “plaque”). Anything that makes these plaques develop and grow is considered a risk factor for a heart attack.

Know your risk
What risk factors do you have? It’s important to know so you can take action. The Framingham risk score uses the following risk factors identified from the Framingham Heart Study to predict your chance of having a heart attack within the next 10 years.

read the full article here

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

~Feelin' Alive!~

Cancer-fighting Foods

Cancer is a major concern worldwide. In 2014, an estimated 1,665,540 new cases of cancer will be diagnosed in the United States alone, according to the American Cancer Society (2014). However, as the scientific community continues to learn more about cancer and new ways to slow its progress, emerging research indicates we may be able to reduce our risk of cancer by consuming a healthy diet (Donaldson, 2004).

Most of the cancer-fighting foods studied to date contain certain compounds known as phytonutrients, which are specific chemicals naturally occurring in plants. It has become clear that a diet rich in these particular nutrients is perhaps the easiest way to help protect ourselves against this deadly disease.

Diet is certainly one way to reduce our risk of cancer. However, it’s best to keep in mind that to decrease our chances of many diseases, we need to work toward incorporating an overall healthier lifestyle that includes regular exercise, eliminating tobacco products, maintaining an optimal weight, limiting alcohol intake and allowing time for plenty of rest and relaxation.

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TOPFIT Daily Activities --- Power Snatches & Power Cleans
Although it was a busy day, and I spent far too much time sitting at my computer, I still made time for a good workout of power snatches and power cleans.

~Feelin' Alive!~

How Exercise Can Boost Young Brains

Encourage young boys and girls to run, jump, squeal, hop and chase after each other or after erratically kicked balls, and you substantially improve their ability to think, according to the most ambitious study ever conducted of physical activity and cognitive performance in children. The results underscore, yet again, the importance of physical activity for children’s brain health and development, especially in terms of the particular thinking skills that most affect academic performance.

The news that children think better if they move is hardly new. Recent studies have shown that children’s scores on math and reading tests rise if they go for a walk beforehand, even if the children are overweight and unfit. Other studies have found correlations between children’s aerobic fitness and their brain structure, with areas of the brain devoted to thinking and learning being generally larger among youngsters who are more fit.

read the full article here

TOPFIT Daily Activities --- Jacksonville Forest Park Hike
A morning cancellation gave me enough time for a more relaxed 7+ mile hike on the J-Ville Forest Park trails today....well, relaxed might not be the right word, I was still pushing myself a bit , just not running any of it for a change.

~Feelin' Alive!~