WHO recommends halving daily sugar intake in fight against obesity

WHO recommends halving daily sugar intake in fight against obesity
That includes all sugar added to food and beverages as well as natural sugar in things like honey, syrups and fruit juice, the WHO said.  read more

TOPFIT Daily Activities --- Chest Workout and Heavy Bag
It was time for a little heavy lifting today....I didn't really go as heavy as intended, but I did do a moderate intensity workout of BB bench presses, DB flyes, and decline pushups.  A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Can the New Nutrition Facts Label Help You Eat Better?

Can the New Nutrition Facts Label Help You Eat Better?
A look at what kind of changes to expect – and how they'll affect you.
Last week, the White House and U.S. Food and Drug Administration announced the first changes to the Nutrition Facts label in 20 years. The biggest proposed changes include adjusting serving sizes to be more realistic to the portions people actually consume (e.g. no more half-cup servings of ice cream), making calories more prominent and emphasizing added sugars (any sugars that do not exist naturally in the packaged food).  read more

TOPFIT says:  It will only help you eat better if you actually read the labels AND understand that just because they tell you the calories in the whole bag of chips, it doesn't mean you should eat the whole bag of chips.  Plus, you still need to make the right food choices
Personally, I think the new labels are just part of the dumbing down of health, fitness and nutrition......the old nutrition labels and ingredient lists told you everything you needed to know if you cared enough to read them and used a little common sense.

TOPFIT Daily Activities --- Lower Table Rock Run
After a busy and frustrating start to my day, I had a need to burn up some calories in the fresh air and light rain, so a Lower Table Rock run was just what I needed.  It's been a few days since I've done any resistance training, and that was going to be the plan for today, but circumstances dictated otherwise.

~Feelin' Alive!~

The Top 5 Ways Fascia Matters to Athletes

The Top 5 Ways Fascia Matters to Athletes
You may be noticing the word “fascia” (aka connective tissue) is a hot topic right now in all body related fields. But before we get to why fascia matters to athletes, here is a brief primer about why it’s getting so much attention these days.  read more

Turns out we're kinda like oranges. Here's some info about fascia and how you can use it to maximize not just your performance, but also your ability to feel good in your body.

TOPFIT Daily Activities --- Upper Table Rock Run
After several hours of holding 3-20 min long poses, I felt the need to MOVE!  So out to Upper Table Rock I headed for a great run.

More wildflowers are blooming every week.  Don't miss your chance to see them.  Join me for a ~TOPFIT TrailFit~ hike and experience all of the rejuvenating affects that nature has to offer while getting an awesome workout and having an open-air Q&A fitness seminar.
Contact me now for more info.  www.topfitonline.comwww.topfitonline.com

~Feelin' Alive!~

Weight loss just as important — and difficult — for teens

Weight loss just as important — and difficult — for teens
A Brown University project looks at the secrets and motivations of young people who dropped more than 10 pounds.  read more

TOPFIT Daily Activities --- Heavy Bag
After a fairly high volume week last week, I needed a bit of a break, so I started this week with a light 30 min heavy bag workout.

~Feelin' Alive!~

TOPFIT Daily Activities Review

When this past week started, I thought it was going to be a light week of activity.  But, somehow I managed to make time for:

3 Table Rock runs
1 Lower Table Rock Savannah Loop 5k run
3 heavy bag workouts
1 leg workout
1 chest workout
1 back workout

What are you doing to maintain or improve your health and fitness?  Do you need help?
Contact me now and take the first step to a healthier lifestyle!
www.topfitonline.com

~No Challenge, No Change~

Does Your Job Make You Gain Weight? Check the List to Find Out

Does Your Job Make You Gain Weight? Check the List to Find Out
Do you ever wonder if your job is contributing to a weight problem? According to new research from the Centers for Disease Control and Prevention (CDC), certain jobs have significantly higher rates of obesity than others.  read more

TOPFIT Daily Activities --- Lower Table Rick Run
After a few active hours with Mason and Hailey I headed out to Lower Table Rock for a fun run.  Spring is definitely on its way and I did interrupt the run a few times for some photo ops.

Unfortunately my camera had a hard time with these little guys......they are extremely tiny and very bright white.

~Feelin' Alive!~

The 10 Most Filling Foods for Weight Loss

The 10 Most Filling Foods for Weight Loss
If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. “Foods that promote satiety”—a feeling of lasting fullness—”do exist,” insists David Katz, MD, founder of the Yale University Prevention Research Center.  read more

TOPFIT says:  Just remember that when it comes to yogurt and oatmeal it means plain, unflavored and unsweetened (and NOT instant oatmeal).....you can add fruit to flavor and sweeten it.  As for potatoes, always eat the skin, not just when you want to "feel even fuller".  And, when it comes to yogurt, don't get all caught up in the greek yogurt fad unless you truly like it better AND can afford it.....regular yogurt still has tons of health benefits and fits perfectly into most people's nutrition plan.

What foods have you found that provide you with few calories but promote satiety?

TOPFIT Daily Activities --- Back Workout and Heavy Bag
I had a lot of projects to work on today, but I still made time for a workout of weighted pullups, DB rows, chinups, and hanging scapular depression/retraction.  Later I went back out into the gym for a 30 min heavy bag workout.

~Feelin' Alive!~