TOPFIT Daily Activities Review

It was a strange week of activity and even though I took a rest day and spent a full day on the road, I still managed to fit in:

1 Pogue Mountain hike
3 Table Rock runs/hikes
1 bench press workout
1 pullup/chinup workout
1 heavy bag workout
1 insane walking lunge workout
1 5k run

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

~Feelin' Alive!~

5 biggest mistakes people make with food and exercise

5 biggest mistakes people make with food and exercise
Whether you earn your living working up a sweat, or squeeze in workouts when you can, it's easy to fall prey to eating errors that unintentionally hold you back from getting the most out of your workouts. Here are five common missteps I see, and how to correct them to reap the rewards of your hard work.  read more

TOPFIT Daily Activities --- 5k Run and a Pogue Mountain Hike
After a rest day on Friday followed by a full day of driving on Saturday, this morning I was up early and decided to head out for a 5k run around Pogue Flat.  Afterward, my mother and I hiked up to the top of Pogue Mountain....about 1000 ft elevation gain with a fantastic view of the Flat.....and tons of wildflowers too.

 A view from the bottom

A view from the top

~Feelin' Alive!~

True or false? Common healthy-eating myths

True or false? Common healthy-eating myths
Advice for how to eat, exercise, rest, and anything else related to health and fitness is everywhere. Sometimes it's hard to know what to trust. To clear up some of that confusion, the KING 5 "Get Fit" team doctor, Emily Cooper of Seattle Performance Medicine, shared her tips for how to eat right and get healthy.  read more

TOPFIT Daily Activities --- Rest Day
After a dozen days of mostly high intensity and volume activity, it was time for a break.

~Feelin' Alive!~

Study Pinpoints Link Between Fitness and Cancer in Men

Study Pinpoints Link Between Fitness and Cancer in Men
There's new evidence out today that being fit reduces your risk for getting cancer.
The study, released at the American Society of Clinical Oncology's annual meeting, looked at the link between fitness in middle-aged men and the likelihood of a cancer diagnosis later in life.  read more

TOPFIT Daily Activities --- Upper Table Rock Hike and Heavy Bag
After yesterday's high intensity activity I was going to take a break today.....and I kind of did.  Instead of power hiking and running a Table Rock, I just did a moderately paced hike on Upper Table Rock followed by a 30 minute heavy bag workout.

~Feelin' Alive!~

Study Questions How Sharply US Should Cut the Salt

Study Questions How Sharply US Should Cut the Salt
A surprising new report questions public health efforts to get Americans to sharply cut back on salt, saying it's not clear whether eating super-low levels is worth the struggle.
Make no mistake: Most Americans eat way too much salt, not just from salt shakers but because of sodium hidden inside processed foods and restaurant meals.  read more

TOPFIT Daily Activities --- Walking Lunges and a Chinup/Pullup/Row Workout
This one is gonna leave a mark!  Today I did 3/4 mile of walking lunges........2 laps around the rolling hills of the Lower Table Rock Savannah Loop + an additional 90 steps to round it out to 3/4 mile......about 1300 total steps.
Afterward I did some yard/garden work and followed that with a workout of weighted chinups, single arm low cable rows and bodyweight pullups.

~Feelin' Alive!~

Typical Restaurant Meal Loaded With Fats, Calories

Typical Restaurant Meal Loaded With Fats, Calories
The next time you sit down at your favorite local eatery, ponder this: Two new studies find that the average restaurant meal provides diners with most of the calories, fats and salt they require for the entire day.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Bench Press Workout
This morning between business and personal chores and errands I made time for a fun Upper Table Rock run followed by a workout of BB bench presses, supersets of DB presses and flyes, and ring pushups.

~Feelin' Alive!~

New Guidelines for Using Exercise as an Antidepressant

New Guidelines for Using Exercise as an Antidepressant
Exercise has been proven as an effective treatment for major depressive disorder (MDD), and now there is sufficient research to help doctors prescribe the proper dose of exercise for depressed patients, according to a new report in the Journal of Psychiatric Practice.  read more

TOPFIT Daily Activities --- Lower Table Rock Run
In between clients, chores and errands today I made time for a great Lower Table Rock run......and I was met at the top by one of my friends..........

Say hello to my little friend :)

~Feelin' Alive!~