Due to the rain today I played the part of a wuss and didn't get out for a run or a bike ride. I did, however, get a good workout of front squats, SLDLs, DB lunges and power cleans. Later I spent some time supersetting intervals of jump rope and heavy bag.
Eat Less, Move More -- http://www.youtube.com/watch?v=VKs0oEIVOck
~Feelin' Alive!~
Health & fitness articles, pics, humor and a little peek at what your trainer does to stay healthy, fit and active.
Tuesday, October 7, 2008
Monday, October 6, 2008
Getting The Week Off To A Good Start
Another chilly morning, but just right for a 90 minute bike ride that included about 30 mins of grinding uphill......some fairly high intensity stuff. Later, I put together a good workout of deadlifts (both standard and sumo) and weighted pullups and chinups.
Sunday, October 5, 2008
Pedals and Plyos
It was a little on the chilly side this morning, but that was just perfect for a 1 hour bike ride. Shortly after that I went on two 1/2 mile walks with the kids at the beginning and end of their workout, and then spent about 45 mins doing plyometrics.....mostly lower body, but also a couple of upper body exercises.
Somewhat as an afterthought, I threw in 20 mins on the heavy bag in the evening.
Surprise Ingredients In Fast Food -- http://rinf.com/alt-news/culture/surprise-ingredients-in-fast-food/1654/
Somewhat as an afterthought, I threw in 20 mins on the heavy bag in the evening.
Surprise Ingredients In Fast Food -- http://rinf.com/alt-news/culture/surprise-ingredients-in-fast-food/1654/
Saturday, October 4, 2008
Circuits, Bench Press and Heavy Bag
I got my day off to a great start with 5 circuits consisting of pullups x 5, ring dips x 10, squats x 15, crunches x 20 and a 400m run. After my last session today I spent 20 mins doing supersets of max reps of bodyweight (185#) bench presses and max reps of pushups followed by 20 mins on the heavy bag.
The Power Nap -- http://www.mensjournal.com/healthFitness/0601/napping_power.html
The Power Nap -- http://www.mensjournal.com/healthFitness/0601/napping_power.html
Friday, October 3, 2008
5k and Oly Lifts
It seemed like a great day to get out for a run....something I've been neglecting lately. So, I started the day by running 5k.....I sure didn't set any records, but it felt good. In the evening I found time for some snatches and cleans....not a bad day.
Take the Portion Distortion Quiz -- http://hp2010.nhlbihin.net/portion/index.htm
Take the Portion Distortion Quiz -- http://hp2010.nhlbihin.net/portion/index.htm
Thursday, October 2, 2008
Rest Day!
Between a busy schedule today and several days in a row of high levels of activity, it's time for a break. The only exercise I got today was doing the Beast twice. Tomorrow I'll have time, and hopefully the energy, to get back to some good workouts.
TOPFIT TIP -- Time seems to be the excuse everyone uses when they don’t eat right or exercise, but if you don’t find time to do it now, you’ll really come up short on time at the end of your life. Find the time now to get healthy and stay healthy, and you’ll more than make up for it by living a longer and more functional life.
TOPFIT TIP -- Time seems to be the excuse everyone uses when they don’t eat right or exercise, but if you don’t find time to do it now, you’ll really come up short on time at the end of your life. Find the time now to get healthy and stay healthy, and you’ll more than make up for it by living a longer and more functional life.
Wednesday, October 1, 2008
Baby Beast, Bike and More
2 laps of the Baby Beast and a 1/4 mile walk started the day and later in the afternoon I went on a fairly intense 1 hr bike ride. Then I spent 30 mins doing supersets of max number of pushups and max pullups. That should do it for today.
TOPFIT Tip -- Your Metabolism Is Like A Campfire -- You need to think of your metabolism as a campfire and calories like the wood you feed into that fire ----- your fire will burn a lot hotter and burn more wood if you feed it small amounts throughout the day instead of throwing a huge log on it once or twice a day after it's died down.
TOPFIT Tip -- Your Metabolism Is Like A Campfire -- You need to think of your metabolism as a campfire and calories like the wood you feed into that fire ----- your fire will burn a lot hotter and burn more wood if you feed it small amounts throughout the day instead of throwing a huge log on it once or twice a day after it's died down.
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About Your Trainer
- TOPFIT
- Medford, OR, United States
- Hi! I'm Patrick Frey, your in-home, online and on-the-trail Personal Trainer, Fitness Educator, and Strength & Conditioning Specialist. With over 35 years of fitness experience, and certifications from the National Strength and Conditioning Association, the International Sports Sciences Association, and the American Council on Exercise, I have the knowledge and experience you need to reach your health and fitness goals. My interests over the years have included running, bicycling, cross-country skiing, hiking, backpacking, bodybuilding, powerlifting, olympic lifting, volleyball, and general health, fitness and nutrition. I've trained hundreds of people of all ages and abilities from elite athletes to sedentary couch potatoes, in everything from well equipped gyms to un-equipped homes, online, in the park and on the trails. To me, there's nothing more exciting than helping people improve their health, look better, feel better, or improve their sports performance.