Outdoor Trainer

Accidents on the trail can happen - here are quick tips on how to treat them.
 
Injuries from overuse can happen gradually, over a period of time. It is rare that an injury will occur in the middle of a workout—out on the trail, in the middle of a strength training exercise—however, you do need to be prepared. Soft tissue injuries such as sprains, pulls and bruises should be tended to immediately.
 
Tweaks on the Trail - How to Assess if it is Serious

Tree Sit
Works: Quadriceps, core abdominals, shoulders, mental focus, environmental integration
Props: Tree with a strong base, light post, wall or mailbox

The Tree Sit exercise is an updated version of that classic ski-conditioning exercise, the “wall sit.” It’s usually done within the confines of large gymnasiums with wood floors and beige walls, but here I’ve added a much more interesting prop—the tree.

The leaves are falling and soon enough, so will the snow.  Now is the time to prep for your favorite fall and winter activities.  *(From an article I wrote for Athleta chi)

Remember how quick and agile you were as a child?  You ran flat out on the playground, darting and dodging the other kids in games of tag.  You were having fun, but you were also building valuable sports skills.

Hey, is that you sweating up a storm on the treadmill? That’s fine if you just want to keep the pounds off and maintain an average level of fitness, but if you want to get truly fit and kick butt at your favorite sports, you’ll need more. Athletic training, serious athletic training—requires rigorous and disciplined physical and mental preparation.

Imagine this, it’s early morning and you are stepping lightly over grass and fallen leaves, your feet sinking into the softness underfoot. Thoughts of the coming day enter your mind—you let them pass. Feeling through your feet, the ground seems to be talking to you. Completely focused, you feel the muscles down the entire length of your legs flex and release as you move. The tightness in your hips and aches in your knees have melted away. Your skin begins to break a light sweat as your pace increases. Your body feels alive with adrenalin, endorphins, and energy.
 

Works: Core, back, shoulders, glutes, hamstrings, balance, proprioception
Props: Tree, post, wall, boulder
 

Starting position: Stand with your back to a tree that’s a few feet away. Keeping your hips squared with your shoulders, extend your arms overhead and lift your left leg off the ground and reaching back for the tree’s surface.
 

Trainer Question:  I am a trainer in Florida and I run my program in a school yard.  Some of my heavier clients complain of knee pain.  Do you think that the black top is contributing to higher impact?
 
Answer:  It certainly could, Shane. Especially if you have your clients doing moderate-to-high impact moves like jogging or plyometric exercises.
 

What's the Best Method to Get Fit Fast?
A friend of mine is on a mission - a mission to lose weight for an upcoming date. The date is a trip to Mexico, where she'll be sporting her new bikini, in front of her new Beau. Her mission is intense and has included up to two hours per day of long, slow "fat burning" running. That is, until she injured herself and her Achilles tendon from overuse.
 
Question: What's the fasted and smartest way to get fit and lose weight?

Enhance your performance and mental prowess with this one simple exercise.  (CLICK FOR EXERCISE PODCAST)
 

It's summer!!  To celebrate I went on hike with a friend thru Muir Woods.  If you are not familiar with this national monument, it is famous for its giant redwoods and as John Muir famously said himself, "This is the best tree-lovers monument that could possibly be found in all the forests of the world." Hiking to and thru the park is so overwhelmingly beautiful, however, there are precautions that must be make.  The hillsides are laced with poison oak.  If you're not aware a wonderous day could be followed by 10-14 days of misery.
 

Outdoor Fitness BookOutdoor Fitness ShopOutdoor Fitness NewsOutdoor Fitness PodcastOutdoor Fitness Newsletter