What You Need to Know About Building Muscle Mass

What You Need to Know About Building Muscle Mass
The complex, multifaceted process of building muscle mass isn't rocket science. Anyone with a gym membership and a dedicated willingness to get fit can achieve massive strength gains over time while simultaneously improving their overall well-being. While mental fortitude is a required element of committing yourself to a strength development program, doing the work will ultimately help you achieve your goals. The process of adding lean muscle mass demands a moderate level of cardiovascular activity, emphasis on strength-training exercise, execution of a healthy diet and willingness to rest.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
I got out before the heavy rain today for a good Upper Table Rock run.  I followed that with a 30 min heavy bag workout.

~Feelin' Alive!~

How to exercise during allergy season

How to exercise during allergy season
It can feel impossible to do much of anything when you're sneezing and blowing your nose constantly.
And if you're one of the roughly 8% of Americans who suffer from seasonal allergies, you might find yourself struggling with those symptoms when attempting outdoor exercise in the spring (when the air begins to fill with pollen) and fall (when the ragweed comes out).
"Luckily, with the proper treatment and precautions, there's no reason why allergies should have to limit someone's activities," says Dr. Jay M. Portnoy.
Here's how to make sure allergies won't hold you back this season:  read more

TOPFIT says: As far as their suggestion of popping pills goes, keep that to a minimum.....pills should be your absolute last line of defense.

TOPFIT Daily Activities --- Lower Table Rock Run
This afternoon I made time for a fun run on Lower Table Rock.  I kind of wussed out on any resistance training today, but I'll get to more of that soon.

~Feelin' Alive!~

Candy and soda for breakfast

Candy and soda for breakfast
Unfortunately, the foods that many children eat for breakfast are far from healthy. In fact, the nutritional value of many common breakfast foods are more similar to candy and soda than a healthy meal to start the day.  read more

TOPFIT Daily Activities --- Back Workout and Heavy Bag
I started my day with a workout of weighted pullups, one arm suspension pullups/body rows, suspension rear delt flyes, and bodyweight chinups.  Later, after finishing with business for the day, I spent 30 mins on the heavy bag.

~Feelin' Alive!~

5 Easy Weight-Loss Tips That Really Work

5 Easy Weight-Loss Tips That Really Work
As a nutritionist, I often get clients at this time of year concerned about summer -- fitting into a bathing suit, getting some new clothes and navigating holiday eating and parties. I am not a fan of rigid diets, which restrict entire food groups for a short time, but rather I advocate for healthy eating and developing simple strategies which clients trying to lose weight can stick to for the long haul.
Below are simple strategies, which I have seen work for clients trying to lose weight in time for summer and more importantly, help them keep it off and be able to enjoy meals and treats with family and friends.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and a Chest Workout
I braved the wind and rain earlier today for a run on Upper Table Rock......of course, looking over at Lower TR I saw sunshine.  Later I spent some time in my gym doing BB bench presses, DB flye/press supersets, and ring pushups.

~Feelin' Alive!~

TOPFIT Daily Activities Review

The past week might have been a little light on workouts, but I made up for it with lots of yard and garden work.  Although I didn't do any heavy weight training, in addition to some random core training, I still made time for:

3 Table Rock runs
1 Jacksonville Forest Park run
1 kettlebell workout
1 calisthenics workout
2 heavy bag workouts

What did you do this past week to stay healthy and fit?

~No Challenge, No Change~

Kids' Diabetes Rates Up Dramatically in 8 Years

Kids' Diabetes Rates Up Dramatically in 8 Years
Rates of diabetes in U.S. children have jumped sharply in just eight years, according to new research.
The prevalence of type 1 diabetes increased 21 percent between 2001 and 2009. At the same time, rates of type 2 diabetes rose 30.5 percent, the study found.  read more

TOPFIT Daily Activities --- Heavy Bag
After spending the morning working on CEUs, a little stress relief was needed.....so, the heavy bag seemed to be just what the doctor ordered.

~Feelin' Alive!~

The Oh-So-Deceptively Simple Secret To Physical Fitness

The Oh-So-Deceptively Simple Secret To Physical Fitness
Most people want to be physically fit. It’s one of life’s intrinsic joys. If there was a fitness pill—something that builds strength, flexibility, stamina, body awareness and lots of other good stuff—everyone would take it. It would be the blockbusteriest of blockbuster drugs. But, no surprise, there is no such pill. Can’t be. The only path to fitness is to get fit. And what I want to do here is share one indispensable and deceptively simple fitness secret. That’s right, there is a secret to fitness everyone needs to know.  read more

TOPFIT Daily Activities --- Jacksonville Forest Park Run
The weather was just perfect for a trail run today and I chose to go to the Jacksonville Forest Park trails.  It couldn't have been better.....I could occasionally hear a few people in the distance on another trail and distant traffic on the access road, but other than in the parking lot, I didn't see a single person.
The effects of biophilia and shinrin-yoku are coursing through my veins right now!

~Feelin' Alive!~