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 […]

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 […]

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  

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 […]

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 […]

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 […]

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, […]

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 […]

Standing or moving on a balance board or a Bosu ball isn’t going to improve ankle strength unless you’re in the early stages of ankle rehab after surgery. Building strength requires significant resistance. Doing strength exercises on a balance board will limit the amount of weight you can move, as […]

Whether the Zone 2 hype is warranted depends on one significant factor: whether you have female or male physiology. But first, here’s a quick recap of zone 2 training: Any continuous cardio activity at around 70-75% of your max heart rate for over 30 minutes. Ideally closer to an hour. […]