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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"
Seattle, WA

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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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I’m putting together a video (series?) on the meniscus in the next couple of weeks.
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Any questions you’d like me to address? Leave a comment below❗️
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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 #meniscus

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To do:
Figure out a start date ✅
Research gear and trail ✅
Research what to eat for performance/recovery ✅
Invest in your most important piece of gear, YOU ✅

Set yourself up for success and decrease your risk of injury! You should be training 12-16 weeks BEFORE your start date. That means December and January for you March and April hikers!

I offer online personal training and so does @summitstrength.au, either of us is more than willing to answer questions and share our knowledge.

You'll find links in my bio and videos about why training is so important for your success. Rowan has a great podcast and info on his site as well, be sure to check him out!

The @pctassociation, @backpackermag, @outsidemagazine, @appalachiantrail all strongly advise training before you leave for the trail. It's for a good reason!

Spend your time doing the one thing that will impact your hike the most and you won't regret a minute of it once your hike begins. I promise!
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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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Having knee pain during your hike?
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The lateral step down is a great way to help build strength where you need it for downhill hiking.
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There's a few ways to do these:

Start with a short step, mine is 3 inches tall. If you can control the movement and have no pain, that's a free green light to increase the step height.

Hardest: forward heel taps. Tap the heel out front.

Easier: lateral step down. Keep your foot flat; don't let your toes touch the floor first.

Easiest: backward step down. Again, keep a flat foot and don't let your toes touch first.

I like 3 sets of 15, 3-4x per week.
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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 #kneepain

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Get all the details through the link in my bio!
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I want to make sure that you are physically and mentally prepared for your upcoming hike. That's why I created a program JUST. FOR. YOU.
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Don't fall prey to the trap of getting in shape on the trail. Don't roll the dice with injuries. Stack the deck in your favor by spending the time months before you go training and preparing.
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I've taken the guess work out of a what to do. I've got your training hikes, strength and endurance work, special exercises to strengthen injury prone areas AND recovery stuff all in one handy program.
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Will you be ready?
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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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Top Posts

Hip Pain For Hikers and How to Fix It
Shoulder Pain While Hiking? Learn Why And How To Fix It!
Hiking With Sciatica
An Overview Of Tendonitis For Hikers
Free Training Program For Hikers
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Foot Numbness During A Thru Hike

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