Do You Have Bad Gym Etiquette?

A fitness facility is a place to get your sweat on and torch some calories; however, the rules of the road still apply. Fitness pros and recreational gym goers should always display appropriate behavior and gym etiquette during all workout sessions. Unfortunately, not every member of the gym will keep proper etiquette at the forefront of his or her attention.

To keep the gym experience safe and worthwhile for you and those around you, behave mindfully and don’t become “that guy” or “that gal” who fails to keep common courtesy rules in check.

Sloppy Joe or Jane
Nothing creates a more dangerous training atmosphere like an unkempt space. It’s not only rude to leave weights and other equipment scattered around a workout space, but it sets the stage for completely avoidable accidents and injuries to occur.

read the full article here

Bringing Fitness to Your Life: It’s what I do!

Need help reaching your fitness, health and wellness goals?  Contact TOPFIT today.

~Feelin’ Alive!~

How to Get Rid of That Pain in Your Neck

You roll out of bed and suddenly you feel it—a stifling pain in your neck. You can’t move your head without feeling an unwelcome twinge, and stretching doesn’t help. What have you done?

Chances are, it wasn’t a single movement that caused this pain. Rather, it’s probably an issue that’s been building over time—the culmination of misaligned body positions, repetitive movements and other aspects of your environment that caught up to you on this unfortunate morning.

While some chronic pain may be caused by arthritis, permanent tissue damage or a long-standing injury, others are the results of harmful patterns repeated day after day. For example, sitting for extended periods of time can be tough on your back and neck because it puts your pelvis in an extreme position, especially if you cross your legs or hang forward.

read the full article here


TOPFIT Daily Activities — Pullups, Heavy Bag and X-Trainer

Today was definitely a rest day. My body didn’t give me much of a choice. But, yesterday I spent a few minutes each doing pullups, heavy bag and x-trainer.

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

~Feelin’ Alive!~

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!~