Top three tricks to make yourself exercise during the holidays

Top three tricks to make yourself exercise during the holidays
Everyone is extra busy during the holidays season, yet most people's commitments involve parties and eating, leading to weight gain that people rarely lose. Visit nearly empty gyms and sports fields, and then look at the enormous amount of calories people consume from holiday dinners, treats and alcohol, and it is not hard to figure out why everyone's waistlines are expanding like Jolly Old St. Nick's.  read more

TOPFIT Daily Activities --- Upper Table Rock Run, a Back Workout and Heavy Bag
I kicked up the volume and intensity a bit today starting with a good Upper Table Rock run, followed by a workout of weighted pullups, BB rows, alternating suspension pullups, and chinups.  I ended the day with a 30 minute heavy bag workout.

~Feelin' Alive!~

Exercise may prevent fall-related injuries in older adults

Exercise may prevent fall-related injuries in older adults
New research suggests that exercise programs aimed at preventing falls in older adults may also prevent injuries caused by falls.  read more

TOPFIT Daily Activities --- Lower Table Rock Hike
After finishing my morning sessions today, I headed out to Lower Table Rock for an intense run.......it didn't happen though.  My body was telling me it needed something different, so I still did the mileage, but reduced the intensity to a brisk hike.  And it was a perfect day for it too since the weather was great and after about 5 mins into my hike I had the Rock all to myself.

~Feelin' Alive!~

Sneaky Sources of Sugar

Sneaky Sources of Sugar
Are you accidentally loading up on the sweet stuff?
In scary news, a recent report from the CDC found that women consume an average of 13.2 percent of their total daily calories from added sugars.  read more

TOPFIT Daily Activities --- Chest Workout
After a busy morning and early afternoon, I made time for a chest workout of BB bench presses, DB alternating bench presses, DB flyes, and decline pushups (feet on a 65cm medicine ball).

~Feelin' Alive!~

The Easy Way to Cut Cravings

The Easy Way to Cut Cravings
New research shows skimping on sleep can give you a serious case of the munchies. Here’s how to step away from the Funyuns and the Chunky Monkey ice cream.   read more

TOPFIT Daily Activities --- Upper Table Rock Run
It was a busy day, but I still found time for a good Upper Table Rock run.  I had intended to do some heavy lifting too, but that will have to wait for another day.

~Feelin' Alive!~

TOPFIT Daily Activities Review

Although I took one day off from exercise this past week, in addition to the usual yard work and walks with clients I also made time for the following:

3 Table Rock Runs (including a fantastic UTR 8 mile run)
1 squat workout
4 heavy bag workouts
1 kettlebell workout
1 upper body bodyweight workout

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

~Feelin' Alive!~

10 Exercise Myths Busted!

10 Exercise Myths Busted!
It's amazing how incredibly wrong some beliefs about fitness really are. People think the craziest things about their exercise, diet and fitness habits, and they'd be surprised to learn that all they are are myths--which have long since been discredited.  read more

TOPFIT Daily Activities --- Kettlebells and Heavy Bag
I kept the intensity somewhat moderate today starting with a kettlebell workout of single arm swings, clean & presses, and snatches.  A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

US food corporations fueling obesity epidemic with addictive ingredients

Battle of the bulge: US food corporations fueling obesity epidemic with addictive ingredients
Between 1985 and 2010, the price of beverages sweetened with high-fructose corn syrup fell 24 percent in real terms, with American children consuming on average an extra 130 calories daily from soft drinks.
If that wasn't bad enough, a 2010 Princeton University study found that rats with access to high-fructose corn syrup gained substantially more weight than those with access to table sugar, even if their overall caloric intake was equal.   read more

TOPFIT Daily Activities --- Upper Body Bodyweight Circuits and a Heavy Bag Workout
I decided that my legs were still in need of some recovery time, but I still needed to workout today.  So, I started with 10 circuits x 20 reps each of suspension pullups, ring pushups, and stability ball oblique crunches.  I followed that a little later with a 30 minute heavy bag workout.

~Feelin' Alive!~