It was another awesome week of activity! In addition to some yard work and other general activities of daily living, I also made time for:
4 Table Rock runs (with just enough leisurely hiking to get some good pics)
3 resistance training workouts
3 heavy bag workouts
1 ab/core workout
~No Challenge, No Change~
~Feelin' Alive!~
Health & fitness articles, pics, humor and a little peek at what your trainer does to stay healthy, fit and active.
Sunday, April 6, 2014
Depression May Seriously Increase The Risk of Heart Disease
Depression May Seriously Increase The Risk of Heart Disease
Though we've known about the connection for some time, a large-scale study hints at the degree to which depression may increase the risk of future heart disease. Looking at data from almost 63,000 people in Norway, and following up over 11 years, the researchers found that mild depression was linked to a 5% increase in the risk of heart failure in the future. Moderate to severe depression was linked to a surprisingly high 40% rise in the risk. read more
TOPFIT Daily Activities --- Heavy Bag and Core
Overall it was a fairly light and restful day, but I still made time for a 30 minute heavy bag workout and about 20 mins of ab/core work.
~Feelin' Alive!~
Though we've known about the connection for some time, a large-scale study hints at the degree to which depression may increase the risk of future heart disease. Looking at data from almost 63,000 people in Norway, and following up over 11 years, the researchers found that mild depression was linked to a 5% increase in the risk of heart failure in the future. Moderate to severe depression was linked to a surprisingly high 40% rise in the risk. read more
TOPFIT Daily Activities --- Heavy Bag and Core
Overall it was a fairly light and restful day, but I still made time for a 30 minute heavy bag workout and about 20 mins of ab/core work.
~Feelin' Alive!~
Saturday, April 5, 2014
Nutrition Specialist: Let Food Be Your Pharmacy
Nutrition Specialist: Let Food Be Your Pharmacy
A popular claim in vitamins, foods and drinks is they have antioxidants in them, and that’s a health benefit, but a nutrition specialist says we’re in danger of too much of a good thing.
The problem with taking high-dose antioxidant supplements is that they overwhelm the body’s own antioxidant creation and leave you worse for it. read more
TOPFIT Daily Activities --- Leg Workout
It was a busy day of business and personal appointments, errands and chores, but I still made time for a workout of BB back squats and DB stationary lunges.
~Feelin' Alive!~
A popular claim in vitamins, foods and drinks is they have antioxidants in them, and that’s a health benefit, but a nutrition specialist says we’re in danger of too much of a good thing.
The problem with taking high-dose antioxidant supplements is that they overwhelm the body’s own antioxidant creation and leave you worse for it. read more
It was a busy day of business and personal appointments, errands and chores, but I still made time for a workout of BB back squats and DB stationary lunges.
~Feelin' Alive!~
Friday, April 4, 2014
11 ‘Fitness Foods’ to Help You Get in Shape Faster
11 ‘Fitness Foods’ to Help You Get in Shape Faster
As a sports nutritionist, I'm always on the lookout for research about how various foods can enhance athletic performance, speed recovery, and build muscle mass. When I pass this info on to my clients, they often feel the effects quickly, and I relish remarks they share like, "Wow, what a difference!" or "I feel 10 years younger."
Here are 11 foods currently on my "eats for athletes" list, the research behind why they deserve a place on your training table, and simple, healthy ways to take advantage of their benefits. read more
TOPFIT says: The benefits might not be quite as big as suggested in the article, but they are all good additions to your diet. Don't fall for the "super food" fads....just eat a healthful diet with plenty of variety.
TOPFIT Daily Activities --- Upper Table Rock Run and a Heavy Bag Workout
After taking care of business in the morning, I headed to Upper Table Rock for a fun run. Later I spent 30 mins on the heavy bag.
~Feelin' Alive!~
As a sports nutritionist, I'm always on the lookout for research about how various foods can enhance athletic performance, speed recovery, and build muscle mass. When I pass this info on to my clients, they often feel the effects quickly, and I relish remarks they share like, "Wow, what a difference!" or "I feel 10 years younger."
Here are 11 foods currently on my "eats for athletes" list, the research behind why they deserve a place on your training table, and simple, healthy ways to take advantage of their benefits. read more
TOPFIT says: The benefits might not be quite as big as suggested in the article, but they are all good additions to your diet. Don't fall for the "super food" fads....just eat a healthful diet with plenty of variety.
After taking care of business in the morning, I headed to Upper Table Rock for a fun run. Later I spent 30 mins on the heavy bag.
~Feelin' Alive!~
Thursday, April 3, 2014
6 Simple Diet Tricks That Can Make a Big Difference
6 Simple Diet Tricks That Can Make a Big Difference
Losing weight and staying at a healthy weight long term does not have to be as hard as it seems. Rather than following some temporary "diet" or getting caught up in the latest fad diet trend, think about committing to making small and simple changes that you can sustain over a lifetime. Let's take a look at some simple, easy realistic changes that can make a big difference in your weight-loss efforts. read more
TOPFIT Daily Activities --- Lower Table Rock and a Back Workout
Today I spent some time on Lower Table Rock, starting with a brisk power hike up, followed by a leisurely hike around the east edge, and ending with a run back across the plateau and down the hill. Later, in the evening, I spent time in my gym doing weighted pullups, suspension pullups, chinups, suspension rear delt flyes, and hanging scapular depression/retraction.
~Feelin' Alive!~
Losing weight and staying at a healthy weight long term does not have to be as hard as it seems. Rather than following some temporary "diet" or getting caught up in the latest fad diet trend, think about committing to making small and simple changes that you can sustain over a lifetime. Let's take a look at some simple, easy realistic changes that can make a big difference in your weight-loss efforts. read more
TOPFIT Daily Activities --- Lower Table Rock and a Back Workout
Today I spent some time on Lower Table Rock, starting with a brisk power hike up, followed by a leisurely hike around the east edge, and ending with a run back across the plateau and down the hill. Later, in the evening, I spent time in my gym doing weighted pullups, suspension pullups, chinups, suspension rear delt flyes, and hanging scapular depression/retraction.
Wednesday, April 2, 2014
Eat more fruit and veg to cut cancer risk
Eat more fruit and veg to cut cancer risk
Increasing your intake of fruit and vegetables to seven a day could reduce the risk of dying of cancer by 25 per cent, experts have revealed.
And boosting your portions could also reduce the risk of dying of heart disease by 31 per cent. read more
TOPFIT Daily Activities --- Upper Table Rock Run
In addition to doing some heavy gardening work for a friend today, I also made time for a fun run on Upper Table Rock.
~Feelin' Alive!~
Increasing your intake of fruit and vegetables to seven a day could reduce the risk of dying of cancer by 25 per cent, experts have revealed.
And boosting your portions could also reduce the risk of dying of heart disease by 31 per cent. read more
In addition to doing some heavy gardening work for a friend today, I also made time for a fun run on Upper Table Rock.
~Feelin' Alive!~
Tuesday, April 1, 2014
Roughly 1 of 3 U.S. children kids screened for cholesterol are high
Roughly 1 of 3 U.S. children kids screened for cholesterol are high
Roughly 1 of 3 U.S. children screened for high cholesterol between the ages of 9 and 11 are borderline or has high cholesterol.
Dr. Thomas Seery, a pediatric cardiologist at Texas Children's Hospital and assistant professor of pediatrics at Baylor College of Medicine, and colleagues examined the medical records of 12,712 children who had screening for cholesterol levels as part of a routine physical exam within the Texas Children's Pediatrics Associates clinics.
Thirty percent had borderline or elevated total cholesterol as defined by the National Cholesterol Education Program. read more
TOPFIT Daily Activities --- Heavy Bag Workout
Since I knew most of my day would be packed with business and personal appointments, chores and errands, I made time in the early morning for a 30 minute heavy bag workout. I was hoping to find time for more, but it just didn't happen today.
~Feelin' Alive!~
Roughly 1 of 3 U.S. children screened for high cholesterol between the ages of 9 and 11 are borderline or has high cholesterol.
Dr. Thomas Seery, a pediatric cardiologist at Texas Children's Hospital and assistant professor of pediatrics at Baylor College of Medicine, and colleagues examined the medical records of 12,712 children who had screening for cholesterol levels as part of a routine physical exam within the Texas Children's Pediatrics Associates clinics.
Thirty percent had borderline or elevated total cholesterol as defined by the National Cholesterol Education Program. read more
TOPFIT Daily Activities --- Heavy Bag Workout
Since I knew most of my day would be packed with business and personal appointments, chores and errands, I made time in the early morning for a 30 minute heavy bag workout. I was hoping to find time for more, but it just didn't happen today.
~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.