Outdoor Trainer

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?

From the original article written by Tina Vindum for Athleta Chi. 
 
It’s the first nice day in more than a week. After days and days of rain, people on the street seem to be less stressed — smiling more, interacting more, and making eye contact. What is it about being outdoors—especially on a nice day?
 
There’s Power Out There!
Mounting research shows the profound effect that fresh air, plants, trees and natural outdoor elements have on our health and well-being.

Here is a simple exercise that can ease your stress in a matter of minutes.
 
To begin, take a moment to think about peace and tranquility. Really sit back and allow yourself to think and feel serenity and calm.
 
What kinds of mental images come to mind?  A newspaper, TV, Traffic? Highly unlikely! For most people it is the images that are found only in nature, such as, a mountain meadow or the crashing surf. Nature soothes the mind and calms the senses. Mother Nature has been nurturing us through our evolutionary process and helps us maintain our psychological, physical and emotional health.

Winter sports are a blast! They’re even more fun when you’re fit for the challenges of the terrain.
 
Here is an outdoor workout that I designed (for Athleta Chi) to get you in shape for your favorite winter activities. The workout incorporates simple strength exercises that are incredibly effective—and efficient—because they demand that your body works across many planes of motion: up, down, forward, laterally, diagonally, twisting and rotating. They are also great for mental focus and balance—the perfect complement for winter sports. Check out: The Winter Sports Workout

A proper Warm Up is perhaps the most important part of your workout!
Every workout should begin with a 5-10 minute warm up.  A warm-up is your time to limber up your body—and your mind—in preparation for the workout to come. A warm up can be a simple as a walk or a jog. My outdoor warm-ups combine breathing and posture exercises with joint lubrication exercises, followed by an environmental integration exercise I call “high toes”. If space is limited, you can always do a  “One Spot Warm Up” with exercises that are perfect for situations where you aren’t including a walk to your workout site as part of your warm up.

Here's a fun abdominal exercise you can do with a monkey bar or a tree limb.
 
Props:  Tree limb, monkey bar
 
 

High and Tight!
These are my favorite squats on the planet!  Believe it or not, the hillside provides a stable and effective platform for working the glutes and hamstrings, especially the area where the two meet—that’s the “high and tight” effect. You’ll never get this kind of result doing squats on a gym floor.

Try these four basic stretches to prevent injury and enhance recovery.

With Outdoor Fitness workouts you may find that your hips, hamstrings, quadriceps and calves get a little tight due to the variety in terrain - inclines, declines, steps, stairs, traversing on rocky surfaces.

Think Japanese Sumo Wrestler! 
The sumo-squat is a wider variation of the wide-legged squat—ideal for when you’re moving laterally over the terrain. I really like these squats, because they’re extremely effective for sculpting the inner and outer thighs as well as the hips and glutes. My clients love them because they’re fun to do.
 

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

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