Upper Table Rock Trek

After getting my morning started with a couple of brisk 1/2 mile walks with a client, a friend and I headed out to Upper Table Rock for an amazing trek.  We hiked around to the less traveled west side of the horseshoe shaped rock and ended up hiking and running over 8 miles.

10 Surprising Tips on Nutrition From the Experts
Who wants to ingest extra calories that are doing absolutely nothing for us? But many of us are doing that on a daily basis when we consume calories from the solid fats and added sugars that are in so many processed foods and beverages.  read more

~Feelin' Alive!~

Heavy Bag and LTR Savannah Loop 5k

I thought I only had time for a quick 30 minute heavy bag workout today, but due to a cancellation and some inspiration from a fellow trainer and friend, I headed out to the Lower Table Rock Savannah Loop for an awesome 5k run.  After all of the agility running I did on the steep, rocky, snowy, muddy, icy trails this winter, this was quite a change.....the loop is a gently rolling/mild incline and decline fairly well maintained trail.....not too much to trip you up.  My first mile was at a 7mph, 8:34 min/mile pace and the whole 5k was at a 6.8mph, 8:49 min/mile pace......no records being set, but it kicked my butt.

Heart Healthy Diet
For many years, the focus in preventing and treating heart disease has been lowering cholesterol and saturated fat; however heart disease is still the number one killer of both men and women in the U.S.   read more

~Feelin' Alive!~

Upper Table Rock Run and Chinups

A light schedule this morning and warm(ish) weather were great incentives to get out to Upper Table Rock for an awesome run.
Plus, I have yet to hit my goal of a 300 lb pullup (total of body weight plus weight hanging from belt), but I got one step closer this afternoon with a 300 lb chinup.

High Salt Consumption Linked to Growing Autoimmune Disease Rates in Western Societies
The frequency of autoimmune diseases in Western societies, such as multiple sclerosis and type 1 diabetes, has risen in recent decades. In three research papers published Wednesday, high-salt consumption was attributed as a risk factor for causing the spike in these diseases.  read more

~Feelin' Alive!~

Bench Press

Even though my day was filled with personal and business chores and errands, I still made time for a bench press workout....I spent about 30 minutes working my way from light, high rep sets to some heavy 1-2 rep sets.

Find your motivation
Having a personal motivation to lose weight is important for making healthy eating and activity behavior changes. These changes are not easy to make, so motivation and support from others is critical.  read more

~Feelin' Alive!~

Lower Table Rock Run

After once again spending the better part of 3 hours sitting motionless during a fun posing session, I had a need for movement......so, I headed out to Lower Table Rock for a fantastic run in some intermittent light sprinkles.

TOPFIT Tips---Spot Reduction
Spot reduction does not work, and doing hundreds of crunches will not make you lose the fat covering your abs.  Think about it---if exercising a bodypart got rid of the fat in that area, then everyone you know that talks a lot would have a skinny little face.
For more health and fitness tips and articles, visit my website at www.topfitonline.com

~Feelin' Alive!~

Upper Table Rock Run

After taking care of business earlier in the day, I got out for a fantastic Upper Table Rock run in the afternoon......the trail was in perfect condition and it was sunny and warm....couldn't have been much better.
I finished my day with a couple of hours of active time with Hailey and Mason (yeah, that wore me out!).

Fitness experts separate folklore from fact
Can crunches create six-pack abdominal muscles? Do weight-lifting women risk bulging biceps? Is stretching always a good idea?
Experts say disentangling folklore from fact is not easy in fitness, where misconceptions are as pervasive as push-ups and as stubborn as love handles.  read more

~Feelin' Alive!~

Heavy Bag and Lower Table Rock

After a fairly slow start to the day, I spent 1/2 hr of quality time with my heavy bag in the early afternoon.  Later, I spent a few hours traipsing around the Lower Table Rock plateau with a friend.....wildflower season is definitely getting started.

How Food Companies Exploit Americans with Ingredients Banned in Other Countries
A list of ingredients that are banned across the globe but still allowed for use here in the American food supply recently made news.  read more

~Feelin' Alive!~