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

Develop a "focus practice" to improve your performance on and off the trail.
 
My Story: Rabbit Trails
I first learned about the power of my thoughts while jogging on my favorite wooded trail in Mill Valley. One moment, I’d be moving along at a steady clip, running smoothly and getting the job done. Then, the next moment, I found myself moving at a snail’s pace, unsteady, head down and in deep thought. Sometimes my thoughts were about the past and some painful mishap. I’d find myself replaying the tape of this past event, as if I could somehow change the plot. Most often, though, the thoughts were about the future, and “what if” questions about things that will never happen. I call these fear-based, emotionally charged, anxiety producing thoughts “Rabbit Trails.” 

"Core" is one of the most overused words in the fitness industry. Find out what it really means to have a strong, balanced core.
 
What do you think of when you hear the word “core?” Immediately most of us think of the general “center” of the body between the pelvis and the lower ribs. When we work out to strengthen our core we focus mostly on the abs, the glutes and the low back muscles believing that the harder we work on them the more protected from injury we’ll be. So why are so many people in pain despite putting in so much work to strengthen their core?

Building muscle doesn't have to be tedious or boring. All it takes is a little planning and creativity.
 

Compound Exercises are a fast and efficient way to get a lot done in a little time.
 
What are Compound Exercises?
Compound exercises are multi-joint exercises that work several muscle groups at a time, and move your body in natural ways - pushing, pulling, and lifting.
 
For example:
You can create two exercises out of one repetition - try a Row with a Triceps Kickback. See the video below.
 

Build on a Classic with these fun and effective lunges.

This classic leg strengthener works best outdoors because of the changing degrees of incline in the terrain, as well as the subtleties on the surface. Grass, gravel, dirt, sand, leaves, twigs and the like, cause you to “finesse through your feet,” developing underfoot sensitivity and enhancing balance and proprioceptive awareness.

 

Shoes or Shoeless - For injury prevention what's the bottom line?

 

Have you read the Bestseller Born to Run? It’s a true story about the Tarahumara Indians who run great distances (50 – 200 miles at a time) barefoot throughout the Copper Canyons of Mexico. The story is compelling and it has inspired many a runner to take up barefoot running as a practice. But is this a smart idea?

“The very best exercise program is one that stimulates the body, the mind and the emotions.”    —Tina Vindum

Current State of the Industry
Today I find myself at a very large fitness conference in Los Angeles. I am here to take a look around for a couple of days and find out what is new and interesting within the industry. So far, I don't see a great deal of change. Apart from a few new machines (one-armed rowing), mini trampolines, stretching devices, and braided resistance tubing, things still seem status-quo. Zzzzz.....boring!

Get a lot done, in a little time with this full body exercise.
 
Time is our most valuable commodity. Why just work the upper part of your body, when, with the same amount of time and effort, you can include your lower body as well? Whatever your fitness level, it’s my mission to make sure you get the most out of your time on the trail. This exercise targets your whole body, quickly and effectively.

Use steps & stairs for cardio conditioning and fat burning
 
Outdoor steps and stairs are excellent props for aerobic and anaerobic conditioning, leg strengthening and toning, as well as proprioceptive and kinesthetic awareness training. You can create a variety of workouts using steps and stairs - the opportunities are endless! You might also consider incorporating hand weights to intensify leg and gluteal work.

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