Easy Ways to Eat 5 Fruits & Veggies Each Day

Easy Ways to Eat 5 Fruits & Veggies Each Day
"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.
Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and Pullups
What a fantastic day for a Lower Table Rock run!  Who knows, it might be the last time this year I get up there in short sleeves and with such perfect trail conditions.  Afterward I spent about 30 mins doing weighted pullups.

~Feelin' Alive!~

The easiest way to burn 600 extra calories a week

The easiest way to burn 600 extra calories a week
In a small study of 10 office workers, researchers asked the volunteers to stand up while working for at least three hours each day for a week. They found that standing raised their heart rates just enough that they burned an extra 0.7 calories per minute, or 42 calories per hour. It might not seem like much, but standing for three extra hours a day during the work week adds up to 630 calories burned!  read more

TOPFIT Daily Activities --- Bench Press and Heavy Bag
Today I made time for two 30 minute workouts.  First, I spent 30 mins doing BB bench presses and later 30 mins on the heavy bag.

~Feelin' Alive!~

Exercise is good for moms-to-be -- and baby's brain

Exercise is good for moms-to-be -- and baby's brain
It’s tough to remain motivated to exercise regularly — and even more difficult with the morning sickness, extra weight, and swollen ankles of pregnancy. But moms-to-be might want to lace up their sneakers or don their swim caps. A new study finds that 20 minutes of exercise, three times a week, improves a newborn’s brainpower.  read more

TOPFIT Daily Activities --- Upper Table Rock 8 Mile Run
I got out on another 8+ mile run on Upper Table Rock today.  And, if you know where to look, you can still find a few wildflowers.

~Feelin' Alive!~

TOPFIT Daily Activities Review

As usual, I stayed fairly active this past week.  In addition to several brisk 1/2 mile walks with clients, and 1/4 mile of walking lunges with a client before sunrise on Monday, I also made time for:

4 Table Rock runs
2 30 min heavy bag workouts
1 calisthenics workout (the ~TOPFIT 400~)
1 chest workout
1 back workout
1 30 min elliptical workout

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

~Feelin' Alive!~

Simple tips to get kids to eat better, exercise more

Simple tips to get kids to eat better, exercise more
Currently, about a third of kids in this country are overweight or obese, according to the Centers for Disease Control and Prevention. Extra pounds put kids at a higher risk of type 2 diabetes, high blood pressure, high cholesterol, liver disease, sleep apnea and other health problems.  read more

TOPFIT says:  Most importantly, parents need to set the example for a healthy lifestyle. Additionally, they need to set down the rules and the consequences for unhealthy behaviors just like they would for other unhealthy behaviors such as drug use (and of course, enforce the rules they have set).

TOPFIT Daily Activities --- Heavy Bag and Elliptical
After some morning chores, I made time for a 30 minute heavy bag workout followed a little later with 30 mins on the elliptical.

~Feelin' Alive!~

Can This Simple Trick Help You Lose Weight?

Can This Simple Trick Help You Lose Weight?
Would you like to upsize that for an extra 50 cents? That's a question most of the population is all too familiar with. Yes, it's a sad reality that we're in danger of (or are we already there?) becoming a supersized nation. For an extra 50 cents we can get twice as many fries with our takeaway burger. Gone are the days of small, medium and large serving sizes. Small is now regular, medium is now large and large is jumbo. And don't even get me started on the family-sized option. In this increasingly supersized world, it might be time to focus our bigger is better mentality on something other than our serving sizes.  read more

TOPFIT Daily Activities --- ~TOPFIT 400~
I kept things simple and to the point today by doing the ~TOPFIT 400~ workout......100 reps each of chinups, pushups, SB crunches and squats.

~Feelin' Alive!~

The 5 Most Fattening Thanksgiving Foods

The 5 Most Fattening Thanksgiving Foods
It's no secret that Thanksgiving is among the least diet-friendly holidays on the calendar. Who can resist the savory aromas of casseroles and pies wafting from the kitchen, no matter how strong their dedication to fitness? Unfortunately, the foods of the season are often laden with butter, cream and sugar, all of which spell trouble if you're watching your waistline.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
After my morning sessions, I made time for an Upper Table rock run followed by a 30 minute heavy bag workout.

~Feelin' Alive!~