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trailside_fitness

Certified Personal Trainer
Licensed Physical Therapist Assistant
Movement & Mobility Specialist
PCT Class Of 2018 "Flick"
Are you starting your section hike or thru hiker i Are you starting your section hike or thru hiker in March 2020? 🌲 Awesome! Start your training program now to maximize the physical changes in your body's tissue to reduce your risk of injuries! If you need help or guidance there, please reach out! 🌲 Two very consistent themes in the surveys from @halfwayanywhere are: 1. train more prior to start date (top five each year asked) 2. injury as THE #1 biggest factor for ending a hike (top reason each year asked). 🌲 Know BEFORE you go! 🌲 #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
With some new followers on board, I thought I'd do With some new followers on board, I thought I'd do a quick post to let you know more about me. πŸ” I grew up in southwest Michigan on 200 acres where I feel in love with the outdoors. Nothing beats autumn in the Midwest! 🌲 I've lived in Jackson Hole for 6 years and I've climbed a number of the peaks in the Teton range. I also worked as a river guide for a scenic float company. The Tetons are my happy place! 🌲 I'm currently living north of Seattle with my wife, Sarah and her (our) cat, Freedom. I like to imitate Freedom in pictures, I'm not sure why or when that started... 🌲 I have played guitar for about 20 years and I play mostly classic rock. I'm not that good but I enjoy playing. Zeppelin and Hendrix are my favorite to play. 🌲 Most (99%) of the images on the site are ones I've taken and I really enjoy photography, moreso since we finished the PCT in 2018. 🌲 I was a wild land firefighter, structure firefighter and an EMT for about 5 years, all volunteer. I loved it but it wasn't in the plans long-term for me. 🌲 I am the sole employee behind Trailside Fitness. I do the images, edits, writing, social media, and training. It's been an incredible year and I'm looking forward to 2020! 🌲 Ok! Back to work :) 🌲 #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #throwbackthursday
New video and post are live! πŸ” This is NOT high New video and post are live! πŸ” This is NOT high intensity training and isn't going to leave you thinking you made a poor choice. πŸ” I walk you through the rate of perceived exertion scale - a super simple and easy to implement tool to gauge your effort. Combine that with the 3-4 workouts I give you and it's a great starting point. πŸ” The video and post give you some options for hike conditioning using primarily the rower and air bike but could easily be adapted to your favorite cardio machine. πŸ” This type of training is low impact and has a low injury rate. It's perfect for all levels of fitness and should be a part of your hike training. πŸ” Video link: YouTube button in bio. Post link: Blog button in bio πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
Don't forget those hip flexors! 🚨 The main job Don't forget those hip flexors! 🚨 The main job for the hip flexor group is stabilize the hips and low back along with raising the leg forward + up during walking. πŸ” If they are weak you may have low back pain, slower run times, poor range of motion, and altered walking mechanics. No good. ⚠️ The body is an amazing compensator and will "turn on" other muscles to help if the hip flexors are weak. This can lead to imbalances and injury! πŸ‘Ž Strengthen these muscles to improve all of the areas above! Try this exercise: 1️⃣Grab a light exercise band 2️⃣Keep the butt and gut tight 3️⃣Staying as stable and controlled as you can, raise your leg to 90 degrees 4️⃣Control you for back to the floor 5️⃣Don't arch your back during the exercise! πŸ‘ Add in 2-3 sets of 10-12 reps 2-3x per week at the end of your session. 🌲 #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #hiketraining
@halfwayanywhere has just released their 2019 PCT @halfwayanywhere has just released their 2019 PCT hiker survey! I linked it in my bio! πŸ” I love this survey for a lot of reasons and it was invaluable in helping me prepare for my hike. πŸ” Learning of the injury rates is actually what inspired me to start Trailside Fitness! πŸ” One of the most telling stats? INJURY RATE! Again this year it is tops for hikers abandoning their hike - 30%! There's a graph where you see the injury rates climb the first 1000+ miles, which is where most hikers ended their hike (by injury percentage). πŸ” Training DOES matter and the right type of training is important. If you have training questions, reach out so we can improve your odds! πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
Sore knees hiking downhill? πŸ” It's pretty commo Sore knees hiking downhill? πŸ” It's pretty common but there are things you can do to help! πŸ” Strengthen your quads! These muscles act as shock absorbers and help support the knees on descents. There are TONS is exercises to help you out here. Step downs, lunges, Bulgarian split squats to name a few. πŸ” My go-to is lunges because they actually strengthen the quads in the lowering phase, just like walking downhill. πŸ” Yes, lunges can make you sore but only if you do too many at once! Start out with low reps and build up for best results. πŸ” Stretch!! If your quads are tight it will increase pressure on the kneecap, causing a grinding sound and pain for some. (Some people have noisy knees and that's not a sign something is wrong!) πŸ” Bottom line? Strengthen the muscles around the joint and stay on top of stretches to decrease aches and pains. πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
The week in review for you and some news! 🌲 @ta The week in review for you and some news! 🌲 @tandem_studios worked with me to create the perfect logo! The best part? Lindsey is a PCT hiker! She and her sister are fantastic to work with and I'm glad we connected! You'll see more of the logo integrations as the new year begins! 🌲 I also released a video on 5 top alternative exercises for hikers. Link is in the bio. 🌲 There's a blog post to go along with the video, also linked in the bio. 🌲 You should also be starting your training program now if you're start date is in March. That will give you time to maximize your physiological changes before that start date approaches. 🌲 If you have training questions, reach out! 🌲 #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
REDUCE INJURY RISK❗️ πŸ” It comes down to fin REDUCE INJURY RISK❗️ πŸ” It comes down to finding a balancing point, really. ⚠️ Properly progressed training hikes and exercise allows the body to remodel tissue and recover appropriately. 1️⃣ With correct progression, loading and intensity you become stronger and less prone to injury. 2️⃣ If loads are greater than your ability to remodel and recover, overuse injuries occur. For example, hiking to many miles too soon in your hike. 3️⃣ If training loads are too low, not enough stress has been applied and the tissues don't remodel to be stronger. Think about infrequent exercise adherence - you're doing "some" training but not the right kind or regularity to do any good. 🎯 This is important to your success in a hike! The training time spent 3-4 months before your hike date is VERY important, it's what helps reduce your injury risk. You can't cram in fitness weeks before you go, you need time and consistency to yield results! 🏁 #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #hiketraining
Is your thru hike or section hike date circled on Is your thru hike or section hike date circled on the calender in March? πŸ” If so, you SHOULD start training now or in the next week or two to optimize physiological changes before you hit the trail. πŸ” If you feel overwhelmed by trying to find, create, implement, and adjust a training program, I have you covered! πŸ” I can also recommend @summitstrength.au to help guide you through this process. We both want hikers to succeed and we both offer online training. πŸ” Not training is an unwise choice that leads to disappointment and can crush your dream adventure. Reach out, ask questions and get answers to make sure you're on the right track! πŸ” You'll find links to training resources, videos podcasts and more to help you prepare in my bio along with Summit Strength! πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
New video and blog post are live! πŸ” Learn some New video and blog post are live! πŸ” Learn some of my top exercises beyond the basic squat and lunges for hikers. These will add variety and fun while keeping your training progress on track; just mix them into your current routine! πŸ” Video is at the YouTube link in my bio; blog post is there too! πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
Moving beyond the traditional forward step up... πŸ” The body has three planes of motion and often 2 of the 3 are overlooked. We frequently exercise out in front, but neglect sideways or rotational exercise. This can lead to imbalances that are often at the root of overuse injuries. πŸ” The lateral step up is great for targeting the glutes and provides training in plane of motion that will benefit hikers. πŸ” Three offerings for you: 1️⃣lateral step-ups 2️⃣wide lateral step-ups 3️⃣crossover step-ups Build resiliency and reduce injury risk by training in the other planes of motion! πŸ” Substitute these for front step ups and be better for it! Use the same sets/reps as you would for front step ups. Mix and match to create your own adventure! πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
Should you train for a hike? πŸ” Yes! Click the l Should you train for a hike? πŸ” Yes! Click the link in my bio to read why you should train AND hear a great podcast (linked in the article) by @dstonkin. πŸ” Dylan lays down his tips for making sure you are prepared to rock your hike. With well over 5000 miles under his belt, he knows a thing or two about prepping for a hike! πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #hiketraining
Snap up your FREE self care guide before it disapp Snap up your FREE self care guide before it disappears at the end of the month! The link is in the bio! πŸ” There are TONS of ways to keep yourself in tip top shape on a hiking trip with an @rawlogy ball, rock, trekking pole, your elbow, and even your shin bone! πŸ” I show you how to do these effective techniques and give stretches to follow up. What's not to love?! πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
This is not an exercise for hikers! πŸ” Need some This is not an exercise for hikers! πŸ” Need some better ideas? Grab my FREE body weight workout for backpackers! πŸ” You'll find it under the free download tab in my bio and at the website. I also offer a 16 week section and thru hiker online training program. πŸ” Do yourself a solid and up your training game for your hike! πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #hiketraining
Creating videos has its own set of challenges and Creating videos has its own set of challenges and I'm always learning something new. πŸŽ₯ Take today's lesson for example: make sure your pants zipper is up before hitting record. πŸ€£πŸ€¦πŸ»β€β™‚οΈπŸ™ƒ time for take 2! I can't be the only one.... πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #solopreneur #yourflyisdown #youtube
It was a cold, frosty hike last weekend! πŸ₯Ά You It was a cold, frosty hike last weekend! πŸ₯Ά You should be following a logical progression in distance and elevation each week leading up to the start of your hike. If you need some guidance on a mileage plan, leave a comment below! πŸ” Just winging it isn't a great plan and leaves the door open for over use injuries! πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #hiketraining
Want to add in some variety and fun for your hike Want to add in some variety and fun for your hike workouts? πŸ” The sled is one of the best ways to target hiking specific muscles from your feet to your shoulders. The sled can be pushed, pulled and loaded to meet your needs! Great for for glute strength and low backs, this is a tool I use for all of my clients and patients. No matter how you view it, the sled is extremely versatile at creating strength and stability that carries over into everyday life and sport. πŸ” There's a new post AND a video to enlighten you to the awesomeness of the sled. πŸ” Links are in the bio! You'll find the video in the YouTube tab. πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #trainingforhiking #sledpush
Have you grabbed my Self Care Guide For Hikers yet Have you grabbed my Self Care Guide For Hikers yet? πŸ” It's a limited time free download through December that covers self massage and stretches JUST for hikers. Plus, I keep the tips trail friendly. πŸ” Link is in the bio, on my Facebook page and website :) πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
Here are some quick tips to make sure your step-up Here are some quick tips to make sure your step-ups stay on point! I give examples of all of these in this short video. πŸ” ❌ Don't push up with the foot on the floor βœ… DO press through the foot on the step ❌ Don't let your hips open up βœ… DO keep hips facing straight ahead and level πŸ” You should feel the leg on the step doing the work, make sure to keep that your focus. Onward and upward! πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021
Ever wonder what the term "trail legs" means? πŸ€” Ever wonder what the term "trail legs" means? πŸ€” Head to the link in my bio to learn about trail legs and what that term really means. πŸ” #adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #pct2020 #at2020 #cdt2020 #jmt2020 #jmt2021 #pct2021 #at2021 #cdt2021 #legday
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How Long Should You Train Before A Hike?
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How Long Should You Train Before A Hike?

In this latest video, I discuss: How long you should be training before a hike The best way to reduce … Continue reading How Long Should You Train Before A Hike?

Your #1 Training Question Answered!
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Your #1 Training Question Answered!

Here’s the latest video! Wow! The response from the first video was incredible and I’m really excited to share this … Continue reading Your #1 Training Question Answered!

Does Training Give You A Leg Up On Injuries?
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Does Training Give You A Leg Up On Injuries?

Does Training Give You A Leg Up? Hey Hikers! Click here to watch the video! I had an amazing response … Continue reading Does Training Give You A Leg Up On Injuries?

Self Care Guide For Hikers – FREE Ebook
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Self Care Guide For Hikers – FREE Ebook

Grab your FREE copy here:Β Self Care Guide For Hikers Knowledge is power Preparing for my Pacific Crest Trail Hike in … Continue reading Self Care Guide For Hikers – FREE Ebook

Free Training Program For Hikers
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Free Training Program For Hikers

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