Getting the results of five workouts in just two

One of the most persistent fallacies of resistance training is that you must train four or five days a week to see significant progress in your strength. It’s simply not true. You can make incredible progress in just two 30-45min strength workouts a week. As long as you do it […]

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Integrating big fitness goals with life’s realities

With life’s never-ending demands from work, family, and the other dozen roles you juggle, setting ambitious fitness goals can feel like adding another pile of hay to an already full cart. It’s easy to dream big – to imagine yourself reaching that summit or tackling a challenging hike. Yet, reality […]

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The exercise to improve hip and upper back mobility for hiking

There are somewhere between a thousand and seven thousand hip mobility exercises floating around the internet. Some are great, some are better than nothing, and most are a waste of time. Out of the seven thousand, one stands above the rest. And that’s the half-kneeling windmill. If you’re unsure what […]

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Five key strength exercises for hikers

Here are my five go-to exercises for women over 40 who want to hike (and recover) with confidence. 1. Single leg squat: Targets your quads, hamstrings, and glutes. Muscles that are essential for uphill climbs and stable descents. Single-leg squats also challenge and build your ankle strength and balance. Less […]

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Reality check

If you’re constantly injured instead of improving, something’s not right. That sounds obvious. But when you’re in it, it’s easy to get stuck in limbo, thinking that everything’s right when it isn’t. -J  

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Reducing knee pain

When struggling with knee pain, we’re quick to look at things we should add to the routine: More fish oil More backwards walking More deadlifts And those are all solid options. But often, the answer is more simple than that. It’s about looking at what you’re doing already and seeing […]

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Beyond physical

Discomfort is an unavoidable part of long hikes. I don’t need to tell you that. So, you do what you can to prepare your body for the hike. Hoping that the preparation you’ve put in is enough to carry you through. But what’s often overlooked in training for long hikes […]

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How to make hiking downhill suck less

Most hiking programs emphasise climbing and hiking uphill. As important as that is, it doesn’t prepare the legs for downhills. And that’s totally fine if you’re never planning on coming down. Or if you’re sledding down. But in most cases, when you hike up, you hike down. The lack of […]

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Tuesday’s assorted links for the curious reader

A practical guide to eating less meat A 5-day (one-a-week) email course from Vox. “[It’ll] teach you how to easily incorporate more plant-based foods into your diet, give you evidence-based behavior strategies to make it last, and serve up plenty of food for thought on how our choices impact animals, […]

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When you only have 10 minutes to train

Pick one upper-body exercise and one lower-body exercise that complement each other. Pair an upper-body push exercise, such as an overhead press or a push-up, and pair it with a lower-body exercise that includes some form of upper-body pulling. Usually, that pull in the lower-body exercise is isometrics. Such as […]

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