I started the day by walking the Beast 4 times with my clients......twice we walked backwards up the hill and once we ran up the hill. I also did a total of 400 walking lunges with them. Later in the afternoon, I walked what I'll call "Elmo" (see notes at bottom of page) 3 times with a couple of clients and then came home and spent about 20 mins on the heavy bag again.
What did you do today?
~Feelin' Alive!~
Health & fitness articles, pics, humor and a little peek at what your trainer does to stay healthy, fit and active.
Tuesday, September 30, 2008
Monday, September 29, 2008
Split Jerks and More
A good hour long bike ride started the day and later in the afternoon/evening I spent 1/2 hour working my way up in weight on split jerks and also spent 20 mins on the heavy bag. Nothing too out of the ordinary today, but it was enough.
TOPFIT Tip -- Cut Cancer Risk -- According to the American Council for Cancer Research, you can lower your risk of cancer by 20% by eating your 5 servings of fruits and vegetables a day. 20% not enough to get your attention? Then bump that up to as much as a 40% reduction by making the rest of your diet healthy, staying active, and maintaining a healthy weight.
TOPFIT Tip -- Cut Cancer Risk -- According to the American Council for Cancer Research, you can lower your risk of cancer by 20% by eating your 5 servings of fruits and vegetables a day. 20% not enough to get your attention? Then bump that up to as much as a 40% reduction by making the rest of your diet healthy, staying active, and maintaining a healthy weight.
Sunday, September 28, 2008
Sunday Funday
Once again I had 4 other people over for a good circuit workout. We started and ended with a 1/2 mile walk and did 5 circuits of deadlifts, pullups, pushups, SB crunches and SB leg curls. We rotated through each station and everyone had to keep doing reps until the last/slowest person completed 15 reps on whichever station they were on.......you can bet there was some "subtle" encouragement handed out to the slowest person on each interval......LOL.
After this, I went on a 1 hour bike ride and spent about 1/2 hour doing yard work. Since I still had a little energy left I also spent 20 mins on the heavy bag.
After this, I went on a 1 hour bike ride and spent about 1/2 hour doing yard work. Since I still had a little energy left I also spent 20 mins on the heavy bag.
Saturday, September 27, 2008
Rest Day?
Rest day? Well, almost. In the morning I walked the Beast twice and ran approx 1/4 mile 3 times with my client. Then it was off to the Harvest Fair and Microbrew Fest. There was a lot of walking involved and a little dancing, but fear not, I made up for it by eating a little junk and sampling several microbrews......good times!
TOPFIT TIP -- Fat Loss and Low Intensity Cardio -- Don't buy in to the myth that by doing low intensity cardio you’ll burn more fat than doing high intensity cardio -- sounds like an excuse to be lazy to me. Whereas it is true that the percentage of calories coming from fat is higher, total calories burned will be lower….and for fat loss, isn’t it all about burning more calories?
TOPFIT TIP -- Fat Loss and Low Intensity Cardio -- Don't buy in to the myth that by doing low intensity cardio you’ll burn more fat than doing high intensity cardio -- sounds like an excuse to be lazy to me. Whereas it is true that the percentage of calories coming from fat is higher, total calories burned will be lower….and for fat loss, isn’t it all about burning more calories?
Friday, September 26, 2008
Tabatas and Boxing
A brisk 1 mile walk with clients was a great start to my day, followed by a fairly intense 1 hour bike ride. Later, I did some Tabatas (see notes at bottom of page) and boxing.....5 mins heavy bag, Tabata pullups, 5 mins speed bag, Tabata pushups, 5 mins heavy bag, Tabata crunches, 5 mins speed bag, Tabata squats, with approx 1 minute rest between exercises.
If you haven't done Tabatas before, give them a try and let me know what you think!
If you haven't done Tabatas before, give them a try and let me know what you think!
Thursday, September 25, 2008
A Little Bit of Leg Work
Walking the Beast twice was a good start to the day and then, as has been the theme lately, I went on an hour long bike ride.....this one included some hills again.
I managed to squeeze in a decent workout of front squats, stationary lunges and even some calf raises just for fun. Then 1/2 hour on the bike again to go get my hair cut.
Overall, not a bad day.
So what did you manage to piece together today?
I managed to squeeze in a decent workout of front squats, stationary lunges and even some calf raises just for fun. Then 1/2 hour on the bike again to go get my hair cut.
Overall, not a bad day.
So what did you manage to piece together today?
Wednesday, September 24, 2008
Pedal, Push and Pull
The day started with a fun 1 hour bike ride, then later I spent 1/2 an hour alternating between max reps of bodyweight (185#) bench presses and strict (non-kipping) pullups. To finish the day off, I spent 20 mins alternating between 2 min intervals of jump rope and heavy bag.
No takers? C'mon! I know many of you have heavy bags or have access to one......can't I get even one of you to take me up on Saturday's challenge?
No takers? C'mon! I know many of you have heavy bags or have access to one......can't I get even one of you to take me up on Saturday's challenge?
Subscribe to:
Posts (Atom)
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.