Go nuts!
Eating nuts can be a tasty way to make your diet more healthy. Nuts are beneficial because they are rich in healthy unsaturated fats, fiber and essential vitamins and minerals. Nuts also contain omega-3 fats and natural plant sterols which, together, may help lower your blood cholesterol and reduce your risk of heaving a heart attack. read more
TOPFIT Daily Activities --- Lower Table Rock
It was another fantastic day above the fog on Lower Table Rock.
The shifting, undulating fog only feet below the top of the plateau was quite vertigo inducing when standing right on the edge, but at least if I fell, the landing looked pillow soft.
~Feelin' Alive!~
~Feelin' Alive!~
Health & fitness articles, pics, humor and a little peek at what your trainer does to stay healthy, fit and active.
Wednesday, December 18, 2013
Tuesday, December 17, 2013
12 Weight Loss Resolutions You Shouldn't Make
12 Weight Loss Resolutions You Shouldn't Make
Get this: 30 percent of all New Year's resolutions are broken before February, according to a poll by the time management firm Franklin Covey. "People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic," says Toby Amidor, a registered dietitian based in New York City. "When people feel as though they've failed, they tend to throw in the towel for good instead of giving their resolution another shot." Here, four of the nation's top diet experts reveal common weight loss resolutions that almost always backfire. read more
TOPFIT Daily Activities --- Upper Body Workout and Heavy Bag
I started the day by spending a couple of hours with Hailey and Mason, and after finishing business for the day I spent about 30 mins doing BB bench presses and weighted pullups. I finished the day with a 30 min heavy bag workout.
~Feelin' Alive!~
Get this: 30 percent of all New Year's resolutions are broken before February, according to a poll by the time management firm Franklin Covey. "People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic," says Toby Amidor, a registered dietitian based in New York City. "When people feel as though they've failed, they tend to throw in the towel for good instead of giving their resolution another shot." Here, four of the nation's top diet experts reveal common weight loss resolutions that almost always backfire. read more
I started the day by spending a couple of hours with Hailey and Mason, and after finishing business for the day I spent about 30 mins doing BB bench presses and weighted pullups. I finished the day with a 30 min heavy bag workout.
~Feelin' Alive!~
Monday, December 16, 2013
Obesity triggers a 'tidal wave' of cirrhosis cases
Obesity triggers a 'tidal wave' of cirrhosis cases
There has been a fivefold increase in liver disease for those aged between 35 and 55 over the past decade
Doctor Jude Oben had grim news for a patient last week. The liver expert told the 60-year-old man that he had cirrhosis – for the second time in his life.
Only four years ago Oben's patient had required a liver transplant after his first bout of cirrhosis, a condition he had contracted because he was obese. "Unfortunately my patient continued to overeat and remained obese," said Oben, a hepatologist based at the Royal Free and St Thomas' hospitals in London. "As a result, he contracted cirrhosis again. Sadly, I had to tell him that this time it was very unlikely he would be given another liver." read more
TOPFIT Daily Activities --- Lower Table Rock Run
It was cold with heavy fog down in the valley, but the sun was shining on top of the Table Rocks. Although there were plenty of slick spots on the way up, it wasn't nearly as dangerously slick as Upper TR was yesterday.
~Feelin' Alive!~
There has been a fivefold increase in liver disease for those aged between 35 and 55 over the past decade
Doctor Jude Oben had grim news for a patient last week. The liver expert told the 60-year-old man that he had cirrhosis – for the second time in his life.
Only four years ago Oben's patient had required a liver transplant after his first bout of cirrhosis, a condition he had contracted because he was obese. "Unfortunately my patient continued to overeat and remained obese," said Oben, a hepatologist based at the Royal Free and St Thomas' hospitals in London. "As a result, he contracted cirrhosis again. Sadly, I had to tell him that this time it was very unlikely he would be given another liver." read more
TOPFIT Daily Activities --- Lower Table Rock Run
It was cold with heavy fog down in the valley, but the sun was shining on top of the Table Rocks. Although there were plenty of slick spots on the way up, it wasn't nearly as dangerously slick as Upper TR was yesterday.
looking east.....Upper Table Rock peeking out above the fog and Mt. McLoughlin in the background on the right
looking south over the Rogue Valley
looking west...Blackwell Hill peeking out above the fog
Sunday, December 15, 2013
TOPFIT Daily Activities Review
With the single digit temps, snow, and slick roads, it was sometimes a challenge to stay active, but I still found a way to do the following this past week:
4 Table Rock runs in the snow
2 heavy bag workouts
1 back workout
1 chest workout
1 leg workout
1 elliptical workout
Did you find a way to meet your fitness goals this week?
~Feelin' Alive!~
4 Table Rock runs in the snow
2 heavy bag workouts
1 back workout
1 chest workout
1 leg workout
1 elliptical workout
Did you find a way to meet your fitness goals this week?
~Feelin' Alive!~
The Miracle Drug You Need to Take
The Miracle Drug You Need to Take
Imagine yourself at your next doctor's appointment. The doc walks into the office, sits down across from you, looks you in the eye, and says, "Good news, I can help you. I'm writing you a prescription and I want you to follow it to the letter."
"What is it?" you ask.
"It's a miracle drug," he replies.
You chuckle. "Sorry, doctor, but I really don't believe in miracles."
He nods as if expecting you to say that, then says: "You will."
read more
TOPFIT says: I admit that I haven't read the book yet, but the basic premise is right on the money.
TOPFIT Daily Activities --- Upper Table Rock Run
After a few active hours with Mason and Hailey, I headed out to Upper Table Rock for a fun run. Unfortunately, due to much of the trail being a solid sheet of ice (some of the worst conditions I've ever experienced up there), I couldn't run the whole thing, and what I did run was kind of slow......it took over 25 mins to get up and almost an hour round trip which included 10-12 mins of running around the plateau. But, it was absolutely fantastic.....especially considering I didn't bruise, break, strain, or sprain anything.
~Feelin' Alive!~
Imagine yourself at your next doctor's appointment. The doc walks into the office, sits down across from you, looks you in the eye, and says, "Good news, I can help you. I'm writing you a prescription and I want you to follow it to the letter."
"What is it?" you ask.
"It's a miracle drug," he replies.
You chuckle. "Sorry, doctor, but I really don't believe in miracles."
He nods as if expecting you to say that, then says: "You will."
read more
TOPFIT says: I admit that I haven't read the book yet, but the basic premise is right on the money.
After a few active hours with Mason and Hailey, I headed out to Upper Table Rock for a fun run. Unfortunately, due to much of the trail being a solid sheet of ice (some of the worst conditions I've ever experienced up there), I couldn't run the whole thing, and what I did run was kind of slow......it took over 25 mins to get up and almost an hour round trip which included 10-12 mins of running around the plateau. But, it was absolutely fantastic.....especially considering I didn't bruise, break, strain, or sprain anything.
~Feelin' Alive!~
Saturday, December 14, 2013
Want to Burn a Ton of Calories? Stand Up!
Want to Burn a Ton of Calories? Stand Up!
If you're like most people, you spend a whole lot of time resting on your haunches. You sit in the car driving to work; when you arrive at the office, you sit at your desk. After your workday, it's back to the car and then off to the couch where you sit for most of your evening. read more
TOPFIT Daily Activities --- Heavy Bag
I kind of took it easy today and, other than some chores around the house, the only activity I made time for was a 30 min heavy bag workout.
~Feelin' Alive!~
If you're like most people, you spend a whole lot of time resting on your haunches. You sit in the car driving to work; when you arrive at the office, you sit at your desk. After your workday, it's back to the car and then off to the couch where you sit for most of your evening. read more
TOPFIT Daily Activities --- Heavy Bag
I kind of took it easy today and, other than some chores around the house, the only activity I made time for was a 30 min heavy bag workout.
~Feelin' Alive!~
Friday, December 13, 2013
These Disturbing Fast Food Truths Will Make You Reconsider Your Lunch
These Disturbing Fast Food Truths Will Make You Reconsider Your Lunch
McDonald's, Burger King, Wendy's, Taco Bell -- which one are you craving today? It's pretty likely that you have a favorite fast food chain and that you love many of the tasty options offered at these restaurants. It's hard to miss them. As of 2012, there were 263,944 fast food restaurants in America with a combined revenue of well over $100 billion.
With a Gallup poll revealing that 8 in 10 Americans eat fast food at least monthly and half saying they eat it weekly, these companies know they have a good thing going. And with all the savvy marketing they do, it's no wonder you're itching for that Big Mac. But before you scarf one down, you might want to truly evaluate what's going on with your fast food. Here are some truths that may make you wonder if you still want to go to there for lunch. read more
TOPFIT Daily Activities --- Leg Workout
I took a break from the trails today and kept things close to home after my client sessions by doing a workout of BB squats, DB split squats, SB leg curls, and calf raises.
~Feelin' Alive!~
McDonald's, Burger King, Wendy's, Taco Bell -- which one are you craving today? It's pretty likely that you have a favorite fast food chain and that you love many of the tasty options offered at these restaurants. It's hard to miss them. As of 2012, there were 263,944 fast food restaurants in America with a combined revenue of well over $100 billion.
With a Gallup poll revealing that 8 in 10 Americans eat fast food at least monthly and half saying they eat it weekly, these companies know they have a good thing going. And with all the savvy marketing they do, it's no wonder you're itching for that Big Mac. But before you scarf one down, you might want to truly evaluate what's going on with your fast food. Here are some truths that may make you wonder if you still want to go to there for lunch. read more
TOPFIT Daily Activities --- Leg Workout
I took a break from the trails today and kept things close to home after my client sessions by doing a workout of BB squats, DB split squats, SB leg curls, and calf raises.
~Feelin' Alive!~
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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.