Do Humans Need Dairy?

Do Humans Need Dairy? Here’s The Science

A lot of people will have already made up their mind about whether humans need dairy in their diet and will be thinking that the answer is obviously “yes” or obviously “no”. But nutrition is based on science not opinion – so, here’s the latest research on the matter.

Milk is an interesting foodstuff. The sugar in it is called lactose and lactose requires a chemical or enzyme called lactase to allow it to pass across the walls of the gut into the blood stream. When we are babies, we all produce plenty of the lactase enzyme which allows us to absorb our mother’s milk. In populations where milk consumption has been historically low, such as Japan and China, most children will have stopped producing lactase soon after weaning and – producing almost entire populations that may be unable to absorb the lactose in milk – this we call “lactose intolerance”.

read the full article here


TOPFIT Daily Activities — X-Trainer and Bench Press

I was feeling a little bit more energetic today and spent a little time on the x-trainer and did a few sets of BB bench presses.

(see “The Cancer Chronicles” post for background info)

~Feelin’ Alive!~

Two Sleeps Rather Than One?

Did we used to have two sleeps rather than one? Should we again?

Around a third of the population have trouble sleeping, including difficulties maintaining sleep throughout the night. While night time awakenings are distressing for most sufferers, there is some evidence from our recent past that suggests this period of wakefulness occurring between two separate sleep periods was the norm.

Throughout history there have been numerous accounts of segmented sleep, from medical texts, to court records and diaries, and even in African and South American tribes, with a common reference to “first” and “second” sleep. In Charles Dickens’ Barnaby Rudge (1840), he writes

He knew this, even in the horror with which he started from his first sleep, and threw up the window to dispel it by the presence of some object, beyond the room, which had not been, as it were, the witness of his dream.

read the full article here


TOPFIT Daily Activities — X-Trainer and Heavy Bag

After listening to my body and taking a couple more rest days, I spent a few light and easy minutes on both the x-trainer and heavy bag today.
This taking it easy crap is getting old really fast!

(see “The Cancer Chronicles” post for background info)

~Feelin’ Alive!~

TOPFIT Daily Activities Review

Another week of frustrating rehab is in the books. In addition to a few easy chores and some puttering around the house and yard, I made time for some light (very light) workouts which included:

2 heavy bag workouts
2 full body resistance training workouts
1 x-trainer workout
a few brief planks and a few crunches
plus stretching, foam rolling, meditation and stress reduction every day

(see “The Cancer Chronicles” post for background info)

~No Challenge, No Change~

Exercise Changes The Way Our Bodies Work

Exercise Changes The Way Our Bodies Work At A Molecular Level

Exercise is good for you, this we know. It helps build muscle, burn fat and make us all into happier, healthier people. But long before you start looking the way you want, there are other hidden, more immediate, molecular and immunological changes taking place inside your cells. Changes which could be responsible for protecting us from heart disease, high blood pressure, type 2 diabetes – and even stave off old age and cancer. The Conversation

You may think that “molecular” changes may not be that much of a big deal. Surely it is fat loss and muscle gain that are the best outcomes of exercise? Actually molecular changes affect the way genes and proteins are controlled inside cells. Genes can become more or less active, while proteins can be rapidly modified to function differently and carry out tasks such as moving glucose into cells more efficiently, or protect cells from harmful toxins.

read the full article here

Need help making sense of all the info out there?
Bringing Fitness to Your Life: It’s what I do!


TOPFIT Daily Activities — Rest Days and a Full Body Workout

On Thursday and Friday, my body was telling me in no uncertain terms that it needed rest, so other than some light chores, I took a couple of rest days. I felt better on Saturday and spent a little time in my gym pretending to workout…just going through the motions. I knew I would have to take baby steps while going through rehab and recovery, but I had no idea just how small and how few those baby steps needed to be. Today, my body was telling me again that rest is needed. At least I can work on relaxation and stress reduction on these rest days.

(see “The Cancer Chronicles” post for background info)

~Feelin’ Alive!~

Pairing Different Colored Foods

ACE shares how to pair different colored foods to maximize nutrient intake.

What Color is My Plate?

This #WhatImEatingWednesday, ACE shares how to pair different colored foods to maximize nutrient intake.

Posted by American Council on Exercise – ACE on Wednesday, May 17, 2017


TOPFIT Daily Activities — X-Trainer and Heavy Bag

Today I kind of took it easy, but I still made time for a few easy minutes on my x-trainer and my heavy bag.
I think I’m making progress, but it’s so slow, it’s really hard to say for sure.
I also hung my hammock to aid in the relaxation portion of my rehab and recovery.

(see “The Cancer Chronicles” post for background info)

~Feelin’ Alive!~

Foam Rolling 101

Foam rolling is a self-myofascial release technique (SMR), which is a type of therapy used to eliminate general fascia restrictions. It is commonly used as a a warm-up for mobility and/or a cool-down for recovery, although it should not fully replace stretching. Research studies indicate that, when foam rolling precedes static stretching, individuals can achieve a deeper stretch because the muscles are warm and more pliable. This technique focuses on reducing pain or the discomfort that comes from the myofascial tissue—the tough, but thin membranes that cover and surround your muscles. This type of pain specifically comes from “trigger points” in deep areas within the tissue. Foam rollers come in many shapes, sizes and firmness, so be sure you are using one that fits your needs.

read the full article here

TOPFIT says: This article is a bit limited in its scope. There’s much more to using a foam roller than just SMR.
Want to learn more about foam rollers? Contact TOPFIT for more info!


TOPFIT Daily Activities — Full Body Workout and Stress Reduction

I spent some time in my gym today doing bench presses, squats, lunges, chinups, and suspension pullups. It sounds like a lot, but I modified things as needed and didn’t get too carried away with volume. I really don’t want any setbacks.

One thing I haven’t been mentioning in these posts is the stretching, foam rolling, meditation and stress reduction routines I’ve been doing. Through a good share of my treatment, and almost daily since getting home from my last surgery, I’ve made time for a stretching routine which includes foam rolling and SMR (self myofascial release) with the roller, and a routine of deep breathing, meditation and visualization. Even while in the hospital, and stretching, rolling and deep breathing weren’t possible (there’s been some days at home like that too), I still tried to follow a routine of meditation and visualization.

(see “The Cancer Chronicles” post for background info)

~Feelin’ Alive!~

Top 10 Reasons to Hire a Personal Trainer

If you’re on the fence about hiring a personal trainer, here are some great reasons why you might want to take the plunge. From helping you reach your fitness goals and avoiding injury to figuring out how to exercise safely with a chronic condition, learn why hiring a personal trainer could be one of the best investments you can make in your overall health and well-being.

1. Motivation
Most of us work harder in the presence of others. Having a trainer by your side can provide the encouragement, energy and motivation you need to jumpstart your routine. A trainer can also help you set goals, create a plan to accomplish them and celebrate the day you reach them.

2. Consistency
Do you find it difficult to stick with a program or habit? A trainer can hold you accountable and help you overcome all the excuses you might use to avoid your commitment to exercise. It’s a lot harder to skip the gym when you know someone is waiting for you.

read the full article here


TOPFIT Daily Activities — Heavy Bag and Planks

I got the week off to a good start with a few minutes on the heavy bag, and a couple of basic planks for my core.
On another note, although I haven’t lost any more weight since getting home from the hospital 3 weeks ago, I haven’t gained any either. At 155 lbs., I’m still down 30 lbs. from when I started this process.

(see “The Cancer Chronicles” post for background info)

~Feelin’ Alive!~