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!~

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!~

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!~

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!~

Daily, vigorous exercise helps kids get or stay fit

Daily, vigorous exercise helps kids get or stay fit
A nine-month after-school exercise program helped young kids lose body fat and improve heart and lung strength compared to kids who didn't do the program, according to a new trial.
It's clear that activity is good for kids, lead author Naiman A. Khan told Reuters Health. But he was surprised at just how much of a difference this program made.  read more

TOPFIT Daily Activities --- Lower Table Rock Run and a Chest Workout
I picked up the intensity today with a power hike up and a run accross and down Lower Table Rock.  Later, in the evening, I spent some time in my gym doing BB bench presses, DB curls, and ring pushups.

~Feelin' Alive!~

TOPFIT Daily Activities Review

After a fairly high volume and intensity week last week, and starting this week with several hours of heavy yard and garden work on Monday, I decided it was time for a break and a few days of lower intensity and volume.  But I still made time for:

3 Table Rock hikes
1 crosstrainer workout
1 heavy bag workout
1 Tabata workout

~No Challenge, No Change~

Understanding Rhabdomyolysis: What Can Happen When You Push Too Hard

Understanding Rhabdomyolysis: What Can Happen When You Push Too Hard
If you've done even a little bit of research into CrossFit, you've no doubt heard the word "rhabdomyolysis" being thrown around. It's a disorder that many people associate with CrossFit, but it's actually a problem that can arise when you do any type of exercise too hard.
But what is it?  read more

TOPFIT Daily Activities --- Upper Table Rock Hike
After an active morning with Hailey, a friend and I spent a few hours meandering around on Upper Table Rock.  It's amazing that even after a few hundred hikes and runs up there, that there's still new things to find.

~Feelin' Alive!~