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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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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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I’m really exited to offer this long awaited hike training program!
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If you go to the link in my bio, you'll learn more about the program and why it's such a valuable tool for helping you finish your 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 #personaltrainer #onlinetraining

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Good luck to all the PCT hikers applying for permits today!
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The permit process is FAR more stressful than the actual hike, trust me!
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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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How long should you train BEFORE your hike?
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What's the BEST way to reduce injuries before your start date?
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How do you manage common aches and pains while hiking?
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These are solid questions and I created a video to help answer these important subjects.
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There's a link in my bio that will take you right to the video. Knowledge is power, after all.
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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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I answer the #1 question that hikers ask me. The link is in the bio!
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Also, did you know that I have a YouTube channel too? That link is also found in my bio 🙌
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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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Let's throw it back for Thursday!
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Leaving Tehachapi it was incredibly windy! Even with the wind being "blocked" by the hill, it was incredibly strong. It would stop you in your tracks and push you around making for a challenging day.
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As soon as my wife hit the gap, you can see her get pushed backwards from the wind. Her trail name is "Full Sail" because she's energized by the wind; I have to hike all out just to keep up! Just one of the incredible experiences during such an amazing adventure!
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#pacificcresttrail #pct2018 #throwbackthursday #wind #nature #backpacking #hiking #thruhike #mountains #trailsidefitness

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Want to build strong ankles? Try Figure 8 Hops!
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I like Figure 8 Hops for a couple of reasons:

1. They are scalable. You can step, step quickly, mini hop or full hop, go faster or slower.
2. You can progress from two feet to one foot. (Video 2).
3. They target lower leg muscles that help with stability.
4. You jump in different angles which helps with coordination.
5. It's a sneaky cardio move. Trust me!
6. Can be done for set/reps or for time.

I mix these in throughout a workout to add in variety. Start with 2-3 sets of 10 and mix in the variables. Play with it and have some fun!
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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 #training

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Does training for a hike give you a leg up on injuries?
🏔LINK IN BIO🏔

I created a short video that will address some top questions that I received including:
✅What you can do to improve your odds of finishing a hike healthy
✅The number one reason hikers end their hike early and how you can minimize risk
✅Physical and mental benefits of training for a hike

There's another video coming your way later this week where I give you some actionable tips for training when you're time crunched.

Later this week I will also be sending you a mileage and elevation plan for training hikes. In my next video, you'll learn how this plan directly impacts your body's ability to perform on trail.

Finally, in the next video I will address some of the common objections about training:

1️⃣Do you need to train before a hike?
2️⃣Other's don't train and finish, why should I train?
3️⃣Can't I just get in shape on the trail?

Please leave a comment and let me know how your training is going! I'd also love to hear where your adventures are taking you this coming year!
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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 #training

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Want to eat like a champ on the trail?
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Link in bio!

Check out this interview I did with @rei about my nutrition style while hiking the Pacific Crest Trail in 2018! Learn why quality trumps quantity and nutrient density is key for recovery, reducing post trail depression, and staying healthy.
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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 #trailfood #hikerhunger #eatbetterfeelbetter

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I had a couple of requests for a quick video on the rub, twist, stretch sequence post I put up a few days ago. Here ya go!
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This is a simple and really effective way to help those feet feel better after a long day!
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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 #footcare #selfcare

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Tag: knees

Knee Pain For Hikers & How To Fix It

Common Aches and Pains, Uncategorized

Knee Pain For Hikers & How To Fix It

On the Appalachian Trail, 58% of hikers reported knee pain in 2017. It is one of the most common areas … Continue reading Knee Pain For Hikers & How To Fix It