Lower Table Rock Backward Hike

The Backward Lower Table Rock Hike was a success!! Joining me were Clista, Todd, Alex (Todd's son) and Terry.
After hiking and running backward all the way up, we all did our own thing on the top......Clista and I ran out and back on the plateau. For the trip down, Clista and Alex ran and Todd and I skipped (yes, I said skipped) all the way down.
Fun times were had by all.....the strange looks we got from other people were just a bonus.

~Feelin' Alive!~

Weight Loss Plateaus: How to Get Over the Hump

Weight Loss Plateaus: How to Get Over the Hump
You've put in the hard work. You've overhauled your diet. You've put in countless hours at the gym, sticking to those grueling workouts time and time again. You've been rewarded with continuously-dropping numbers on the scale. And then it happens: you hit a weight-loss plateau.   read more

TOPFIT Daily Activities --- Heavy Bag and Gardening
Since tomorrow is the much anticipated Backwards Lower Table Rock hike, I took a break from the trail today.  But, I still made time for a 30 minute heavy bag workout and a couple of hours of heavy gardening work for a friend.

~Feelin' Alive!~

3 Easy Full-Body Exercises, 1 Piece of Equipment

3 Easy Full-Body Exercises, 1 Piece of Equipment
If you are looking for one very efficient piece of exercise, look no further than the kettlebell. Kettlebell workouts are famous for burning fat by increasing lean muscle while building balance and grace. Plus it is an amazing stress-reliever that relieves tension in both the muscles and the mind. The exercises are simple, yet effective.  read more
(I strongly urge you to consult  with a professional to learn these exercises)

TOPFIT Daily Activities --- Upper Table Rock Run and Yard Work
After taking care of business today I took advantage of this awesome weather and headed out to Upper Table Rock for a fun run.  When I got back I spent some time doing a bit of much needed yard work.

~Feelin' Alive!~

The High Cost of Healthcare

The High Cost of Healthcare
It seems like everyone complains that healthcare is too expensive, but they do everything in their power to plant themselves firmly in the middle of the same system that they complain so much about.  read more

For more health & fitness tips, visit www.topfitonline.com

TOPFIT Daily Activities --- Tabatas and Heavy Bag
A couple of brisk 1/2 mile walks with a client got my day off to a good start and afterward I did a Tabata workout of suspension trainer pullups and pushups, stability ball crunches, and squats.  Later I spent 30 mins on the heavy bag followed by a 1.5 mile walk with a friend.  Not a bad day of activity overall.

~Feelin' Alive!~

Forget Gym Equipment! Use Your Own Body Weight to Workout

Forget Gym Equipment! Use Your Own Body Weight to Workout
Sometimes you can't make it into the gym. Sometimes, you don't need it. You can have a killer workout in your basement, living room, hotel, wherever. It's called body-weight training, and all it involves are some intense moves that you'll perform, using your own body as leverage and resistance.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Back Workout

After client sessions this morning, I headed out to Lower Table Rock for a fantastic run in the sun. Even though it was sunny, it was still just cool enough to be perfect running weather.  Afterward I did a fun workout of weighted pullups, DB rows, single arm suspension pullups and chinups.

~Feelin' Alive!~

How Exercise And Other Activities Beat Back Dementia

How Exercise And Other Activities Beat Back Dementia
The numbers are pretty grim: More than half of all 85-year-olds suffer some form of dementia.
But here's the good news: Brain researchers say there are ways to boost brain power and stave off problems in memory and thinking.
In other words, brain decline is not necessarily an inevitable part of aging. "It's simply not pre-destined for all human beings," Bryan James tells Shots. He's an epidemiologist at the Rush Alzheimer's Disease Center in Chicago. "Lots of people live into their 90s and even 100s with no symptoms of dementia."  read more

TOPFIT Daily Activities --- Jacksonville Trail Run
I got my day off to an early start with a couple of brisk 1/2 mile walks with a client this morning and after finishing with client sessions for the day I went to the J-Ville Trails for a 2 hour run (with a few breaks for pics).

These buttercups are so shiny, it's hard to get a good pic of them.

I went to the right, but I guess I didn't try hard enough :(

~Feelin' Alive!~

5 Tips For Better Health

Many of you might already be doing some or all of these things (or more), and this is certainly not a comprehensive list, but if you follow these guidelines you'll have a good start on a healthier, more functional and fit lifetime.

#1....STOP drinking soda and cut out added sugar in your diet. Not only does soda have no nutritional value, it has serious and severe negative affects on your health. And more specifically, cut out all fructose unless it comes in its natural wrapper (this means only whole fruit, no fruit juice and certainly no HFCS).
#2....Go for a walk every day for at least 20 minutes, but preferably for 30-45 minutes (treadmill or elliptical will do or you can go on a bike ride inside or out). And walk like you mean it....like you have some place to be and you're late. If it's easy, your body has no reason to change. This isn't a stroll, this is a power walk! Remember, "no challenge, no change".
#3....Start cooking. This doesn't mean heating pre-made meals or using mixes, canned and frozen foods, this means cook from scratch with REAL, unprocessed (or minimally processed) food as much as possible. And just forget about fast food....there's nothing there that's good for you....NOTHING!!
#4....Get outside and experience the healing and rejuvenating affects of nature (aka biophilia). Spend some time in the open air and in the most natural setting that's practical for you for as much time as you can every day. This can be combined with #2....wow, 2 birds with 1 stone....how easy is that!
#5....Relax. Find time to relax during the day. At least 10 minutes would be good, but more is better. This could be a relaxing style of yoga, some time in a quiet room reflecting on your thoughts, stretching, practicing deep breathing and relaxation techniques, or it could be combined with #4 and you could go on a relaxing walk in the woods or hang out in your hammock.

For more health & fitness tips, visit www.topfitonline.com

TOPFIT Daily Activities --- Chest Workout
I took another break from the trails today and spent some time in my gym doing a workout of BB bench presses, DB flye/press supersets, ring dips and pushups.

~Feelin' Alive!~