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Redwood's Got Your Back - For Strong Quads, Try the Tree Sit
BodyWork, Enthusiast, Exercises, Lower Body, Outdoor Trainer, Video
Submitted by Tina Vindum on 08/12/2016 - 10:07

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.

Get Outdoors!
Ask the Trainer, Athletes, BodyWork, Enthusiast, Environment, Exercises, Injury Prevention, Outdoor Trainer, Workouts
Submitted by Tina Vindum on 08/10/2016 - 17:06

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.

How to Find Your "Target Heart Rate"
Athletes, BodyWork, Cardio, Enthusiast, Outdoor Trainer
Submitted by Tina Vindum on 06/28/2016 - 11:38

Cardiovascular Training - Using Rate of Perceived Exertion (RPE)
 

RPE is a simple and effective method of monitoring your heart rate. It is a useful tool for monitoring the perceived level of muscular, cardiovascular and psychological fatigue. Whether used with or without a heart rate monitor, the RPE offers a correlation between your perception or “intuition” of your physical and mental output, and your actual heart rate.
 

Setting up an RPE during a workout

This simple RPE scale goes from 1 to 10—1 being a very weak (easy) effort, and 10 being maximum effort.  The RPE scale can easily be used in correlation with the Heart Rate Training Zones.

How Clean is the Air You're Breathing?

Athletes, Cardio, Enthusiast, Environment, Health/Well Being, Injury Prevention, Outdoor Trainer
Submitted by Tina Vindum on 06/18/2016 - 05:13

Air Quality and Exercise

Particulate Matter and Air Quality
Particulate matter is a broad term used to describe solid particles sometimes found in the air. These particles are coarse in nature and some can even be seen with the naked eye, like dust particles or soot. The particles may come from cars and trucks that stir up dust on the road, factory emissions and windblown dirt on trails. This form of pollution may impair respiratory function and decrease lung function, especially with exercise.

Trail Etiquette - Watch Out for Flying Biohazards!
Athletes, Enthusiast, Health/Well Being, Outdoor Trainer, Running
Submitted by Tina Vindum on 06/09/2016 - 07:39

Snot Rocket, Cannon Ball Blow, Air Hankie, Golfer’s Blow
It’s all about nose clearing on the fly.  Experts call it Exercise-induced rhinorrhea (EIR). And according to the Annals of Allergy & Asthma Immunology, it’s common in athletes; particularly outdoor exercise enthusiasts. What's more, the condition appears to occur regardless of underlying allergies.  I call it Flying Biohazards!  As coach, trainer and the best friend to one offender I’ve been sprayed and spit on…and I’ve taken it upon myself to be the “habit breaker” for many. 

Should You Trade Your Treadmill for the Trails?
Ask the Trainer, Cardio, Enthusiast, Outdoor Trainer
Submitted by Tina Vindum on 04/26/2016 - 15:45

Find out how outdoor exercise measures up to indoor gym workouts -- and then hit the trails!
NOTE: The following is from an interview I did with FITNESS MAGAZINE's Betsy Stephens.
 
Question: "Can I quit the gym this summer and still stay in shape by exercising outside?"

Answer: Absolutely.

Can Too Much Cardio Make You Fat?
Body Composition, Cardio, Enthusiast, Outdoor Trainer, Podcast, Video
Submitted by Tina Vindum on 11/17/2015 - 13:08

Exercise is good for us, but too much can be harmful.  Did you know that too much cardio can actually increase stress and the levels cortisol (the stress hormone) in your body?  It's true. 
 
Learn the single, most important thing you can do to avoid the wrong types of exercise and keep your cortisol levels under control.
 

Rewire for Success with the Outdoor Athlete's Best Kept Secret
BodyWork, Enthusiast, Environment, Injury Prevention, Outdoor Trainer
Submitted by Tina Vindum on 09/18/2015 - 06:11

Every year about this time I find I am out of balance both physically and mentally.  What happens during the month of August is that I get off of my normal, balanced fitness routine and opt for a linear "loose" routine, one that is mostly made up of walking and running.  Afterall, this is vacation time!
 

Q: What is your number one piece of fitness equipment?
Athletes, Enthusiast, Gear, Outdoor Trainer, Running
Submitted by Tina Vindum on 09/02/2015 - 08:56

Aches, Pains and Injury Prevention - Are You Over-training?
Athletes, Enthusiast, Injury Prevention, Outdoor Trainer
Submitted by Tina Vindum on 08/25/2015 - 06:45

Fact—Injuries can happen. Aches, muscle fatigue and soreness are part of life for active people and those involved in athletic endeavors. There is a difference between the ache from overuse and the pain of an acute injury. Aches come and go, however, if left untreated they can become an injury. Learn how to decipher between an ache and an injury. Step 1: Identify the problem and then, treat it.
 

Lateral Press - Works more than legs!

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