Rewind the Future

Rewind the Future
Meet Jim—the character in our Rewind the Future video—he is a man whose life flashes right before his very eyes, unhealthy habits and all. The choices you teach your child today become the habits they take into their adulthood.

Rewind the Future

TOPFIT Daily Activities --- Heavy Bag and a Pushup/Crunch/Plank Workout
After taking care of client sessions, and some errands and chores, I made time for a 30 minute heavy bag workout.  Later I pieced together a workout of pushups and various types of crunches and planks.

~Feelin' Alive!~

The Lowdown on the Low-glycemic Diet

The Lowdown on the Low-glycemic Diet
At the core of the low-glycemic philosophy is an emphasis on eating foods that control blood sugar fluctuations. In fact, the diet was originally conceived to help diabetic patients manage their disease by eliminating foods that make blood sugar rise quickly. The diet also focuses on foods that produce feelings of fullness for longer periods of times by regulating a slower rise in blood glucose or blood sugar.  read more

TOPFIT Daily Activities --- Jacksonville Forest Park Run
My recipe for leg pain.....
Sunday: take one heavy barbell and complete multiple sets of squats and stiff legged deadlifts. Finish with several sets of single leg calf raises.
Monday: Run hilly forest trails for 2 hours.  I chose the J-Ville Forest Park trails, specifically O'L Miners > Canyon Falls > Jackson Ridge > Jackson Creek > Canyon Falls > Norling > Rail.......lots of leg burnin' fun!

~Feelin' Alive!~

TOPFIT Daily Activities Review

It's been another fantastic week of mixed intensity activities.  In addition to active time with the grandkids and some yard/garden work, I made time for:

2 Table Rock runs
1 Jacksonville Forest Park run
2 Jacksonville Forest Park hikes
1 bench press workout
1 pullup workout
1 leg workout
1 heavy bag workout
1 pushup/plank workout

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

~No Challenge, No Change~

Get out of health debt

Get out of health debt
We are all aware of the hazards of being in debt. Too many individuals and families have gotten themselves in a poor financial situation by spending too much and not saving enough. For most, this debt has developed over several years and will have an impact lasting years into the future.
Unfortunately, this is not the only debt we face. Many of us are also in a health debt crisis.  read more

TOPFIT Daily Activities --- Leg Workout
After a few active hours with Mason and Hailey earlier in the day, I made time for a workout of BB squats, BB SLDLs, and single leg calf raises.

TOPFIT Personal Training & Fitness Education

~Feelin' Alive!~

Nutrition on the Go

Nutrition on the Go
Although preparing your own meals is usually preferable to eating out due to having more control over the ingredients and preparation methods, the fact is most people will eat out on a regular basis.  In order to help you make the best choices you can in a fast paced imperfect world, I offer you these tips for "Nutrition on the Go".  read more

TOPFIT Daily Activities --- Jacksonville Forest Park Hike and a Pushup/Plank Workout
This afternoon I introduced my granddaughter to the J-Ville Forest Park trails.  It was definitely a relaxed hike for me, but for Hailey it was an adventure (ok, it was an adventure for me too).  We spent 2.5 hrs on the trail, and at least an hour of it was in the creek bed of Norling Creek eating lunch, climbing over and around rocks, boulders and fallen trees and limbs on about a 50 yard stretch of the creek.....we went up stream, then downstream, then upstream again and downstream again.  The creek was really nothing more than a trickle, but there were tiny waterfalls that she loved, and several pools where water skippers were doing their magical walking on water.  We also saw several types of beetles, dragonflies, lizards, squirrels, butterflies, birds, and even a fox on the access road as we were leaving.
Yeah, life is good!
Later, in the evening, I pieced together a workout of pushups, planks and crunches.

~Feelin' Alive!~

Eating out costs you 200 calories

Eating out costs you 200 calories
It's often difficult to find time to cook a healthy, nutritious meal while traversing this hectic world. We've been warned frequently about the dangers of fast food. But skipping the drive-thru for that "healthier" sit-down meal at a restaurant isn't a good option either, a new study suggests.  read more

TOPFIT says: Since the data was self reported, I'd be willing to bet that participants grossly underestimated their calorie intake when eating out.

 

TOPFIT Daily Activities --- Jacksonville Forest Park Run
I took advantage of some unexpected spare time this morning to go on a trail run in the cooler morning temps.  I was feeling good, stretching out my stride and gliding along like I owned that trail.....feeling more in sync with the trail than I had in a long time.  But, sometimes nature has a way of letting you know who's really boss.  I was looking down when I should have been looking up, and BAM!  A recently downed small tree or large limb was hovering about 5 ft 10 in above the trail......I'm 5 ft 10.5 in tall.......you can guess the outcome.

~Feelin' Alive!~ (and possibly mildly concussed)

Recent study links prolonged sitting to heart failure

Recent study links prolonged sitting to heart failure
With the number of people suffering from heart problems constantly going up, it is in the best interest of everyone to get to know the main contributing factors.   read more

TOPFIT Daily Activities --- Lower Table Rock Run and Heavy Bag
Earlier in the day I had time for a quick run on Lower Table Rock.....it might not have been the hottest day of the summer, but it was still hot enough to slow me down a bit.
Later, I made time for a 30 min heavy bag workout.

~Feelin' Alive!~