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Trailside Fitness

We Help Hikers Avoid Injuries Through Fitness Training To Complete The Hike Of Their Dreams

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trailside_fitness

Certified Personal Trainer
Licensed Physical Therapist Assistant
Movement & Mobility Specialist
PCT Class Of 2018 "Flick"

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Is your thru hike or section hike date circled on the calender in March?
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If so, you SHOULD start training now or in the next week or two to optimize physiological changes before you hit the trail.
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If you feel overwhelmed by trying to find, create, implement, and adjust a training program, I have you covered!
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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.
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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!
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You'll find links to training resources, videos podcasts and more to help you prepare in my bio along with Summit Strength!
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#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

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New video and blog post are live!
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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!
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Video is at the YouTube link in my bio; blog post is there too!
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#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

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Moving beyond the traditional forward step up...
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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.
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The lateral step up is great for targeting the glutes and provides training in plane of motion that will benefit hikers.
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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!
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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!
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#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

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Should you train for a hike?
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Yes! Click the link in my bio to read why you should train AND hear a great podcast (linked in the article) by @dstonkin.
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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!
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#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

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Snap up your FREE self care guide before it disappears at the end of the month! The link is in the bio!
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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!
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I show you how to do these effective techniques and give stretches to follow up. What's not to love?!
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#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

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This is not an exercise for hikers!
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Need some better ideas? Grab my FREE body weight workout for backpackers!
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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.
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Do yourself a solid and up your training game for your hike! 🏔
#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

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Creating videos has its own set of challenges and I'm always learning something new.
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Take today's lesson for example: make sure your pants zipper is up before hitting record. 🤣🤦🏻‍♂️🙃 time for take 2!

I can't be the only one....
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#adventure #wanderlust #outdoors #camping #hiking #mountains #thruhike #trailsidefitness #thruhiker #sectionhiker #backpacking #pcta #pacificcresttrail #appalachiantrail #adventureseeker #adventureislife #choosemountains #solopreneur #yourflyisdown #youtube

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It was a cold, frosty hike last weekend!
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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!
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Just winging it isn't a great plan and leaves the door open for over use injuries!
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#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

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Want to add in some variety and fun for your hike workouts?
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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.
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There's a new post AND a video to enlighten you to the awesomeness of the sled.
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Links are in the bio! You'll find the video in the YouTube tab.
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#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

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Have you grabbed my Self Care Guide For Hikers yet?
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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.
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Link is in the bio, on my Facebook page and website :)
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#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

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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.
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❌ Don't push up with the foot on the floor
✅ DO press through the foot on the step
❌ Don't let your hips open up
✅ DO keep hips facing straight ahead and level
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You should feel the leg on the step doing the work, make sure to keep that your focus. Onward and upward!
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#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

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Ever wonder what the term "trail legs" means?
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Head to the link in my bio to learn about trail legs and what that term really means.
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#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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I typically take Sundays to do some of my favorite exercises. It helps me set the tone for the week, plus it's a good motivation technique to get me up and moving.
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Lunges are a great exercise for hikers and they are often skipped. Tip: if you hate an exercise, it may be a really good one for you!
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If lunges make your really sore, do less and do them more often. They help immensely with downhill hiking and keeping knees happy and healthy. Today, I did 250 with a 20lb weight vest.
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I finished today with deadlifts. These are another great exercise for hikers! I like them for hip and leg strength along with hitting the back and core muscles.
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For hikers, I like 10-15 reps for 3-4 sets at a weight that allows you to do those numbers. I did 5 sets of 5 today at 315lbs, but I'm NOT currently training for a long distance hike. If you are training for a hike, your sets and reps should be higher than 5 sets of 5!
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What's your favorite gym exercise for hike prep?
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#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 #practicewhatyoupreach

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New video is LIVE!
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Head to the YouTube link in my bio to learn about common causes for hip pain and what you can do to address it!
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#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 #hippain

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The weather may be bad outside but lunges can happen anywhere!
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People hate on lunges but they are an incredibly beneficial movement and pack a BIG punch.
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Lunges are a great way to train for downhill hiking because of how the quads need to absorb and control the lunge motion. Leg muscle mass also helps stave off arthritis and helps you live longer. What's not to love?
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Today, I'm doing 200 with a 20lb vest. Do them in reverse or onto a short step if your knees protest. Finish with 5-10 minutes of quad stretches and massage.
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#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 #lunges #legday

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New video is LIVE! Head to the YouTube link in my bio :)
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There are a few things to know before you just hop into a random training program. Don't waste your time on a bad program!
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I'll give you tips on ways to tell a good program from a bad one, how to know if a trainer trustworthy and why you should consider a trainer to keep you on track.
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#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

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Need a few ideas for managing pain on the trail?
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Check out a recent post I wrote and find out some easy ways you can manage pain while in the back country.
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Link is on the bio AND there are videos to help guide you through the techniques!
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#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 #pain #selfcare

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Making plans for your hike next year?
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A very important part of your planning should cover self care to ensure you keep collecting comfortable miles.
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Head to the link in my bio to learn how you can use what's handy to massage yourself and stretch to stay on top of aches and pains.
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This free download will only be available for a limited time, so grab yours today!
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#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 #selfcare

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Have headaches during hiking?
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Grab your trekking pole and gently press/glide along the neck shown in the images.
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Spend 2-3 minutes working through the area. More pressure isn't better, so find a pressure that feels good not painful.
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Take a quick assessment of your pack fit to address a possible cause of the issue. Also, try and keep your ears over your shoulders while hiking, this will help reduce strain on the muscles that contribute to headaches.
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Want more self care tips? Grab my limited time free download "Self Care Guide For Hikers", you'll find the link in my bio and on the website.
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#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 #selfcare

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Meniscus concerns?
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A lot of hikers ask me about the meniscus. I fill you in on what you need to know as a hiker; there’s a link in my bio to watch the video. In the video I cover:

1. What the meniscus is
2. How it's commonly injured
3. Ways to help protect against injury

There's a link in my bio! Feel free to ask any questions you have and I'll get back to you!
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#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 #tetons #grandtetonnationalpark

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