The Training For Trekking Podcast

In this episode, I explore what a hiker a can do if they are always getting sick or nauseous when they are climbing a big hill. You will learn: A few simple nutrition guidelines to help your gut stay happy on tough sections of the trail Why intensity and speed matters when climbing a hill (and how you can control this to reduce your likelihood of feeling nasty) Two outcomes you can train to minimise the chance of feeling nauseous on hills Why extra, low-intensity conditioning needs to be prioritised every week Two higher intensity workouts which can help your body better tolerate the build-up of waste products (and stop you feeling nauseous on the trail) === Want to get fit, strong and resilient for your hiking? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I explore a number of exercises which I see commonly recommended to hikers, which I strongly believe you should skip. You will learn: The single most overused (and overrated) exercise in the fitness industry (and why your trainer always asks you to do them) When a hiker should consider using jumping exercises (Hint: it is not when you are trying to improve your endurance) A few exercises a hiker should leave to the bodybuilders The two most useless core exercises for hikers (plus three alternatives which will give you MUCH better results) The old school leg exercise which isn't worth your time A fun piece of training equipment which probably isn't helping you on the trail My views on Bosu and Swiss balls for hikers == Want to get fit, strong and resilient for your hiking? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I explore the benefits of my favourite piece of hiking equipment, the trekking pole! == Need help getting fit, strong and resilient for hiking? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I share with you some quick nutrition tips to help you perform at your best on the trail (and be able to fully enjoy yourself!) You will learn What the #1 priority you should be aiming for with your trail nutrition Which foods will give you the most benefits while snacking on the trail (and which to minimise outside of meal times) My top nutrition tip which I give all my clients A couple of strategies to fuel up if you have an early start in the morning === Need help getting fit for hiking? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I share with you my process for your training during the final two weeks before a significant hike or trek. You will learn: When you should be doing your final, long training hike Why doing absolutely nothing (as well as training as normal until the last day) is a mistake How you should adapt your training in the final two weeks of preparation to ensure you start your hike at full fitness One big priority in your final two weeks (which is often overlooked by hikers to their peril!) === Need some help getting fit, strong and resilient for your hiking adventures? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I interview online client Nicola and we explore how she trained for the Hump Ridge track when her physio told her to avoid walking for the final months before her trip. === Need some help getting ready for a significant hike? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I answer the question "how many days a week do you need to hike, to prepare for a significant adventure." Need help getting fit, strong and resilient for your adventures? Check out our online training for hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I share with you 5 simple tips, which a hiker can use to get the more value out of their training sessions (and, over the long term, see the best improvements on the trail!) == Want to get fit, strong and resilient for your hiking adventures? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I explore a simple strategy on how someone can teach themselves to walk up a hill slowly (as opposed to just rushing to the top!) Need help getting fit, strong and resilient for your adventures? Check out our online training for hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I talk you through a simple 'post-hike' checklist to run through, which will ensure you will kickstart your recovery and help you wake up fresh and energised the next day. You will learn: Two simple nutrition tactics you should be following with 60 minutes of finishing a hike One big priority you want to aim for in the afternoon after a hike (this might be the last thing you want to do, but it will make a difference!) One dead-simple strategy to help your recovery (perfect for those who only want to lie on the coach for the rest of the day) How to create the 'perfect' post-hike dinner One important area of recovery which often gets overlooked (which hikers should do their best to optimise)​ == Want to get fit, strong and pain-free for your hiking? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode a explore a few ways you can judge the effectiveness of your workout (plus one way you should NOT be using). You will learn: Why using muscle soreness as a judge of a good workout is NOT a good approach A few different methods of judging the effectiveness of your strength, hiking and conditioning training == Want to get fit, strong and pain-free for your hiking? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I discuss a simple strength training structure, which will help hikers stay strong for the trail, all year round. You will learn: How a hiker can utilise 'undulating periodisation' (and when it might be more effective than the additional 'block periodisation' approach) Two simple methods of structuring your strength training (which will ensure you maintain strength and endurance all year round) Two essential rules you need to follow to ensure you are constantly progressing (these are important no matter how you structure your training!) A simple way to add hypertrophy (i.e. muscle building) or power training into this equation (if you so choose) === Want to get fit, strong and pain-free for your hiking? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I explore a number of myths I regularly hear about knee pain and explain why you can't believe everything you hear on the internet. You will learn: Should you be avoiding squats if you have bad knees? Why hikers with knee pain should not be training like a 'newborn baby' Why getting stuck in the 'manual therapy cycle' is a terrible place to be for anyone with knee pain Why you should be wary of people recommending you remove certain things in your diet to help with pain (plus why these people are so adamant that it works) When you should consider supplements to help your knee pain (Hint: this should never be your first priority...) === Want to get fit, strong and pain-free for your hiking? Check out our Online Training For Hiking: https://www.summitstrength.com.au/online-training.html

In today's episode, I share the first 'Summit Strength Rules' which are a number of rules, principles and guidelines from which I base my training. You will learn The one question you need to ask yourself when things seem too complicated, confusing or overwhelming Should you just rely on 'discipline' and 'determination' to fit your training into your life? When I don't think you should just 'hike your own hike' What to ask yourself when your mind says you can't do something My MOST important nutrition tip when hitting the trail == Want to get fit for your hiking adventures? Check out our Online Training For Hiking

Today I am talking about a simple training tool a hiker can use, which can spice up your training and greatly challenge your balance and stability. Hiker's love training balance. Which is fair enough. Because a huge part of hiking is on unstable terrain. Whether it is slippery mud, shifting rocks, or just uneven footing, it is all pretty common. And as such, I often see hikers buying all types of balance training equipment online. Most of which are probably not doing you much good. But hikers seem to be missing one tool, which can be a fantastic aid at improving balance and stability. And better yet, more than likely they already have this sitting in their hiking kit... Inside this episode: A great training tool a hiker can use to challenge your balance and stability When a hiker should consider using this tool (Hint: this should NOT be used all the time) A few simple exercise and workout examples a hiker can use to significantly challenge their stability and core == Want to get fit, strong and pain-free for your hiking adventure? Check out our Online Training For Hiking

In this episode, I chat with Ian Lumb (also known as Lummy) from Ontrack Expeditions and he shares some really interesting insights about what is going on in the adventure industry at the moment. In this episode: How you can support the adventure travel industry now and over the next 12 months What the number one issue he sees from trekkers on the trail (plus a few great ways to get on top of this) A few wise words of advice when it comes to gear (plus a couple of unique suggestions which you might not have heard before) A great option for your on-trail meals which get my tick of approval (they can even be a great Friday night option if you can't be bothered to cook at home) Find Ian and Ontrack at: Website (adventures): www.ontrackexpeditions.com.au Website (meals): www.ontrackmeals.com.au Facebook: On Track Expeditions Instagram: On Track Meals

In this episode, I share a number of strategies and techniques a hiker can use to aid their recovery between training. You don't get fitter, stronger and more resilient when you train. You get fitter, stronger and more resilient when you recover from training. That is an incredibly important point to be aware of. And today I share with you exactly how to ensure this happens. You will learn: What the risks for hikers are if you do not look after your recovery A few 'active recovery' exercises which I absolutely love for hikers Three dead simple nutrition strategies which are essential for recovery between workouts The often-overlooked factor in recovery (which could well be the most important strategy of all) == Want to get fit for your upcoming hiking adventure? Check out our Online Training For Hiking

In this episode, I chat to longtime listener Glenn and he shares some great insights around his approach to physical preparation for hiking, balancing his passion for the trail and a young family as well as his super interesting approach to judging progress over time. You will learn: Learn how Glenn discovered hiking late in life as an avenue for fitness, health, weight loss and fun How Glenn balances his training and hiking with his busy work life and a young family How to identify areas of weakness in your hiking performance A fantastic way of judging training and fitness progress over time == Want to get fit, strong and pain-free for your hiking adventures? Check out our Online Training For Hiking

In this episode, we talk about muscular endurance for hikers and why it is one of the single most important aspects of fitness for the trail. Muscular endurance is so incredibly important for a hiker to develop. And it is one of the most specific elements of fitness, which can help you to hike comfortably and capably all day long. However, the word 'endurance' is a bit of a buzz word in the fitness world. And this can lead many hikers to get a bit confused about what it is, why it is so important and how to actually develop it. So today, I explore the details of muscular endurance training for hikers. You will learn: What muscular endurance actually is (and why it is SO essential for hikers to develop) Why there is a difference between muscular endurance for general gym goes and hikers (there is a good chance your local personal trainer won't understand this) A few common mistakes I see from hikers trying to incorporate this type of training Four great methods of developing muscular endurance for hiking (plus all the details you need to put this into action) == Need some help getting fit, strong and resilient for hiking? Check out our our online training for hiking: https://www.summitstrength.com.au/online.html

In this episode, I explore my simple process for upper body training for hiking. In the hiking world, upper body training is not a big priority. However, saying this, it does not mean it is not important! However, when it comes to upper body training, I see so many hikers wasting their time, who are spending way to much time and effort, into areas which are not really that important. So today, I explore my simple training system for upper body training. Which will ensure a hiker gets all the upper body strength they need, with the least time commitment necessary. You will learn; Why upper body training is important for hikers (particularly if you are carrying a heavy pack!) How hikers commonly waste so much time and effort in their upper body training (Hint: you are not a bodybuilder!) Three things a hiker needs to include in their warm-up whenever doing upper body training My simple process for choosing upper body exercises to train (which will ensure you are hitting all the relevant muscles, in the most efficient way possible) How to program upper body exercises into your workouts (so you make the best use of your precious time) == Need help getting fit, strong and pain-free for hiking? Check out our Online Training For Hiking

In this episode, I explore a list of 5-minute workouts which a hiker can do during the day if they get hit with a burst of inspiration. If you are working from home, chances are your motivation to train and exercise might be a bit low... But also, chances are you are occasionally hit with a burst of short term motivation, energy or excitement during the day. The catch is, when this happens, the thought of doing a full workout might seem a bit much... Maybe you don't want to get too sweaty. Or you only have a short window before you have to get back to work (or the kids). Or maybe you just simply can't be bothered with a longer workout. In this case, you can still do something! And this episode will give you a few great ideas. A simple 5-minute combo which can do wonders to relieve muscle tightness and improve mobility Two easy workout ideas, to fit in a good amount of work, in a short amount of time An often-overlooked type of exercise, which can improve strength and resiliency, which won't get you sweaty or exhausted === Need some help getting fit, strong and pain-free for hiking? Check out our Online Training For Hiking

In this episode, I explore which exercise classes are the best addition to a hikers training week. I have said many times that doing generic exercise classes are not the best for hikers. That is because I know following a structured, specific strength and conditioning program is the very best thing you can do to get ready for the trail. This is in regards to specificity, injury risk, time efficiency and effectiveness. However, if you are a hiker who loves your exercise classes, or you are stuck at home and are thinking about jumping on an online class, I would never try to stop you doing this... If you are in this situation, just know, there are some classes which are a bit more suited for hikers. And in this episode, I explain my thoughts here. You will learn: The best exercises classes for hikers (which I give my 'tick of approval') The unavoidable reason when a hiker should avoid a particular exercise class (there really is no arguing this...) A few exercise classes I generally don't recommend for hikers (I may ruffle a few feathers here...) A good approach to fitting exercise classes into your training (if they fit into a 'not recommended' category) == Need some help getting fit, strong and pain-free for you hiking? Check out our Online Training For Hiking

In this episode, I explore a few unusual workout ideas for hikers, who might be a bit bored with their usual workout routine. Sometimes following the same old exercise routine can get a bit dull. That is bad enough in day to day life. But with most hikers training from home at the moment, this is even worse. Because the variety of exercise has suddenly been dramatically reduced. And it is not surprising if you are feeling a bit uninspired... In this situation, you might just need a new challenge. A new type of workout to mix things up. To get the enthusiasm back. And to keep your training moving forward. So today, I explore a few 'out of the box' training ideas, which can mix up a hikers training, while at the same time be incredibly effective to get them ready for the trail. You will learn; A piece of DIY workout equipment which can be incredibly effective at developing strength, endurance, speed and conditioning for hikers A childhood pastime which can be a fantastic method of training for hiking A simple 'primal' training method, which can be amazing for spicing up your conditioning and cardio training A handy training method if you live near a beach (which can be a great way of preparing to hike in the snow!) One incredibly versatile piece of equipment which might be worth buying and learning == Need some help getting fit, strong and resilient for your hiking? Check out our Online Training For Hiking

Today we do a Q&A around training for hiking and I answer a number of common questions I hear from hikers, around their physical preparation. Inside this episode: A simple fix if you can't find a long enough set of stairs or hill for your intervals How to make bodyweight exercises harder (without any equipment) The best piece of home training equipment which all hikers will have access to What to do if your pack size limits your loaded pack training Are ankle weights a good inclusion in a hiker's training? Two simple fixes for sore legs waking you up at night == Want to get fit, strong and pain-free for your hiking? Check out our Online Training For Hiking!

In this episode, I discuss a few simple strategies and tips to help a hiker get the most out of their loaded pack training. Loaded pack training can be an incredibly simple, effective and specific method of training for a hiker, trekker or backpacker. However, all too often, hikers don't put much thought into this... which can often severely limit the effectiveness of this type of training, while at the same time substantially increase the risk of injury and pain. So today, I explore a few simple rules and methods to ensure a hiker does this type of training to best effect. You will learn: The best way to add weight to your pack (which will reduce your risk of discomfort and give you a 'safety net' if things start to get sore) The three methods of loaded pack training which I love for my hikers and trekkers A simple rule of thumb when it comes to pack weight and training distance which will substantially decrease your risk of injury A few simple progression plans to help you plan your loaded pack training over the weeks and months Some common problems associated with loaded pack training (plus some easy solutions on how to avoid them!) == Want to get fit, strong and pain-free for your hiking adventures? Check out our Online Training For Hiking

This episode explains a simple process for hikers to help maintain short term motivation for their training. Hikers are down. Trips are postponed or cancelled. Trails are closed. Training might be the last thing on their mind. Which is absolutely fair enough. But what if you know you want to keep your training going? How can you keep motivated to train? Well, that is what we are talking about today. And specifically, we are going to be going into goal setting. In this episode: How to maintain motivation when your adventure seems a distant dream A simple goal-setting process to ensure you stay positive, happy and successful over the next 6 months. How to incorporate fitness tests and habits into an overarching plan == Need a home training program to get you fit, strong and resilient for the trail? Check out our online training for hiking: https://www.summitstrength.com.au/online-training.html

In this episode, I interview long time listener Rebecca, who shares an incredible story which will inspire first time and experienced hikers alike. Inside this episode: Learn how Rebecca overcame recurring injury, obesity and absolutely zero endurance to become a passionate hiker Get a snapshot into a real-life action planning session (where we create a quick 'broad strokes' 4-month training plan for Rebecca Understanding your 'why' behind why you hike (plus a clear process of how to discover this) Discover the single most important mindset strategy, which got Rebecca to where she is today == Want to get fit, strong and resilient for your trail adventures? Check out our Online Training For Hiking Programs

In this episode, I explain how hikers can use fitness assessments to judge their trail readiness, as well as share a few of my favourite assessments for hikers. If used right, assessments can be an incredible way to judge hiking fitness, to determine the effectiveness of your training and to keep you motivated moving forward. However, for a hiker to use these effectively, they can't just use any old assessment and think it will be relevant to their hiking fitness... In this episode: A few rules a hiker needs to consider when choosing a fitness assessment (this is where so many hikers and trainers go wrong) 3 different ways of assessing aerobic fitness for hikers A few simple tests for the lower body, upper body and core strength When a hiker should use assessments To view all the assessments mentioned in this episode, you can go here: www.summitstrength.com.au/blog/fitness-assessments-for-hikers

In this episode, I interview Alicia Filley, the founder of the Healthy Hiker Program, and we discuss training for the older hiker. Many hikers out there believe that their time has passed for more strenuous adventures... that it is not physically possible anymore to accomplish many hikes they have dreamed off... that they have 'missed the boat' when it comes to ticking off some lifelong goals. But this is simply not true. With the right physical training and preparation, there really is not an age limit to adventure. And that is what Alicia, the founder of The Healthy Hiker PRogram, is here to chat about. In this episode: The most important aspect of training an older hiker needs to incorporate How to differentiate between 'good sore' and 'bad sore' when starting training One muscle group which often gets overlooked by hikers A simple way to warm up before a hike to minimise the risk of falling A few easy exercises you can do at home to improve balance You can find Alicia here: Website: https://www.thehealthyhiker.com/ Facebook Group: https://www.facebook.com/groups/thehealthyhiker/ Instagram: https://www.instagram.com/thehealthyhikr/

Today we explore a few simple habits hikers can incorporate into their daily lives, to support their training, their health and their mental state. Habits can be the difference between seeing small results in your training and having major success. And right now, when the thought of doing any major training might be too much for many people, habits are going to be even more important. Because if you control the small actions in your life, you can greatly aid your training, your health and your mental state. So today we explore a few areas of habits which I hiker can get some serious benefit from. You will learn: Why habits are so important right now A few simple rules to follow to help you create a habit (and not let it become another failure...) How you can learn a lesson from Jerry Seinfeld (my favourite comedian) on making habits stick Some great examples of fitness, nutrition, sleep and mindset habits a hiker can incorporate into their lives == Need a home training program to get you fit, strong and resilient for the trail? Check out our online training for hiking: https://www.summitstrength.com.au/online-training.html

In this episode I interview veteran adventure coach Joe Bonington, founder of Joe's Basecamp, to discuss training for adventure, the value of strength and conditioning for trail athletes and staying mountain fit while gyms are closed. Veteran adventure coach. Trekking guide. And a real leader in the adventure community. Joe has been at the forefront of pushing genuine strength and conditioning training to Australian adventure athletes, and today he comes on the show to discuss his training philosophies. Inside this episode: Joe's philosophy around training for adventure (and why you should think of your trail fitness like a Landrover) One area where the adventure community as a whole, do not put enough thought into Conditioning for adventure athletes (where people need to be putting their focus) Two great areas of fitness a hiker stuck at home should be working on A simple and effective fitness test for hikers and trekkers which you can do at home A few awesome online training options for adventurers and kids Mentioned in the episode: Free online workouts for kids Free online workouts for adventurers You can find Joe at: Website:https://joesbasecamp.com.au/ Instagram: @joesbasecamp Facebook: @joesbasecamp

In this episode, I share with you a number of training methods a hiker can use, to keep their training at home a bit more interesting. Training at home can sometimes get a bit repetitive. Limited equipment, space and creativity leads to workout often getting a bit boring. So to help, today I share with you a number of different training methods which you can use to spice things up. These are dead simple to apply, but they can be a godsend for the hiker who is stuck at home, trying to keep fit but struggling with motivation. == Need some help getting fit, strong and resilient while you are training at home? Check out our Online Training For Hiking

In this episode, I invite breathing specialist James Fletcher on the show to discuss high performance breathing for hikers. Inside, he shares an incredible amount of knowledge about how hikers, trekkers and altitude adventurers can potentially improve their performance through breathing training. Breathing is a subject which so many hikers are interested in. And it is a subject that I have hikers reaching out to me all the time. However, when people are talking about breathing, they generally are always centred around a few specific techniques (such as the Wim Hof method). Which I have always found a bit limited… because I know the 'one size fits all approach' doesn't work for hikers with regular training... so how could breathing be any different? My eyes were opened to this subject when I met James Fletcher, breathing specialist and founder of Fletcher Techniques when he presented a seminar around 'High-Performance Breathing For Climbers'. When I heard the information he shared, the evidence he provided and the practical application he used, I just knew I needed him to come on the show. In this episode: What breathing performance actually is, and what an athlete is trying to achieve by training the breathing The Wim Hof Method and The Oxygen Advantage: should hikers be following these things? What 'strength training for breathing' is and how it can be an incredible performance aid for hikers Do elevation marks work and are they beneficial for hikers? How breathing training can reduce shortness of breath and improve performance at high altitude And much, much more… You can find Fletcher here: Instagram: @fletchertechniuqes Website: www.fletchertechniques.com === Want to get fit, strong and pain-free for hiking? Check out our online training for hiking programs.

In this episode, I discuss one silver lining which many hikers may be able to find out of the current crisis. It might not be much but, potentially, it could be a little sliver of positivity for many hikers to focus on in the coming months. == Want to learn more about the Plantar Pain Program mentioned in the episode? Send an email to [email protected] with the words "tell me more" and I will send you over all the details.

In this episode, I interview adventure coach Josh Wood (straight from his self-quarantine), and we discuss physical preparation for guides and backpackers as well as some great ways to stay active and productive when stuck at home. Josh is an incredibly interesting adventure coach. He works with hikers and guides and helps them get in a position where they thoroughly enjoy their adventures, by improving their fitness and reducing their likelihood of injury. In this episode we cover: Why following the fitness advice provided by your hiking company, might be setting you up for failure Why physical conditioning is SO important for adventure guides (plus how to incorporate it into the hiking season) The most critical areas for a hiker to strengthen (plus a range of fantastic exercise options for this) Two essential pieces of gear you need if you struggle with sleep on the trail How to maintain (and even increase) your hiking strength and conditioning when stuck at home A few great ideas on how to ensure your time stuck at home is productive One great suggestion on how to keep positive and adventurous during this trying time You can find Josh: Instagram: @coachjoshwood Website: https://coachjoshwood.com/

In this episode, I share a few simple home workout strategies a hiker can use if they are currently working from home. Many hikers out there at the moment are stuck at home. And many hikers are struggling with inactivity. But let me tell you now... Physical activity and training will be incredibly important at this time. You may not be training for a significant adventure in the near future but finding some way to maintain your exercise and physical health during this time, will do wonders for your energy levels, productivity, mindset and mental health. So today, I share with you a few simple strategies to help fit in some training while working at home. You will learn: Why 'optimal' is out and 'practical' is in One simple method which can keep you fresh, energised and happy throughout the day A great productivity technique to use when working from home (which can explode the quality of your work while helping you fit in some extra training) How to use common 'triggers' during the day to help squeeze in some exercise === Need help putting together a home workout program for hiking? Check out our Online Training For Hiking options: https://www.summitstrength.com.au/online-training.html

In this episode, I interview expert podiatrist Damian Gough, and he dives deep into the common hiking problem of plantar fasciitis. Inside he explains what it actually is, and the proven ways a hiker can overcome it. Plantar fasciitis is the bane of many hikers existence. We have all experienced it. And it is terrible. All too often I see hikers reaching out for help with this issue, but getting some incredibly poor information in return. So with this in mind, I invited Damian Gough, an experienced hiker and expert podiatrist on the show,to have a detailed exploration of the common issue of plantar foot pain for hikers. So if you are currently suffering from some type of plantar foot pain, if you have dealt with it in the past or even if you want to be prepared for it in the future, this episode will be a fantastic resource for you. You will learn: A clear explanation and breakdown of over 25 commonly recommended 'solutions' to plantar fasciitis What hikers should look for in recovery footwear when dealing with plantar heel pain One of the most important areas to look for in regards to preventing any type of foot pain The 'green light' approaches which are proven to work for reducing plantar heel pain Some great tips to ensure you get the right fit for you when buying boots Mentioned in the episode: Archies thongs Scholl orthaheel Vionic Fasciitis fighter Low-Dye strapping You can find Damien and Umina Podiatry here: https://uminapodiatry.com.au/yourfootpain/ === Need some help getting pain-free for the trail? Check out the Pain-Free Hiker Series: https://www.summitstrength.com.au/online-training.html

In this episode, I describe a few easy ways to keep your adventurous spirit alive during these tough times. Times are tough. Adventures are getting cancelled. Many people are restricted to their local areas. Or even in their homes. And in among all of this, the very last thing on most peoples lives is an adventure. Which is a shame. Because as hikers, we know how important adventure is to our lives. We know how important it is for our mental health. We know how it is important it is to help up find some positive in our hectic lives. So today, I wanted to talk about keeping the adventurous spirit alive. For those people who may have had a major trip cancelled. For those who may not be able to leave their local areas. And for those who might not be able to leave their homes. Inside this episode: The art of the 'micro-adventure' Some amazing books to keep your living the adventure (for both the books worms and those who don't like reading) A few of my favourite adventure movies One productive area where you could put your focus on A great thing to work on for when we come out the other side == Want to get fit, strong and resilient from your own home? Check out our Online Training For Hiking options: https://www.summitstrength.com.au/online-training.html

In this episode, I invite online client Jen on the show, to discuss her recent adventure to Mt Kilimanjaro, how she trained for this challenging trek and how she overcame her knee pain. Inside the episode: The training Jen did to overcome some serious knee pain which had plagued her for years How she overcame a few scary challenges during her preparations (which are all too common for hikers) How Jen got herself to the summit of Kilimanjaro (even though she was so sick with the fly, she could barely open her own tent!) Two incredibly powerful mental strength techniques which helped Jen get to the top One piece of gear you NEED to bring on Kili === Want to learn more about the training Jen did to conquer Kilimanjaro? Check out The Online Summit Program

If you have had your big adventure cancelled, this podcast will share with you a few simple things you can do to keep positive. So many hikers and trekkers out there have had their trips cancelled over the last week.⠀⠀⠀⠀⠀⠀⠀ Which absolutely sucks. And I have personally talked to a number of hikers over the last few days, who are really feeling at rock bottom. And whether you have been planning these for months or years, either way, it can really get you down. So with that being said, if you have had your trip cancelled, this episode will share with you a few things you can do to keep positive and find a light at the end of the tunnel amidst the current climate. == Need help maintaining your training and fitness during this time? Check out our online, training for hiking services here: https://www.summitstrength.com.au/online-training.html

In this episode, I interview Lee Welton (the founder of Trailside Fitness) and we discuss how to best prepare and train for a major thru-hike. Completing a major thru-hike sits on many hikers 'one day list'. Whether it is the Pacific Crest or Appalachian Trail in the USA, the Te Araroa Tramp in New Zealand or the Shikoku Pilgrim's Trail in Japan - every hiker has dreamed about conquering one of these major adventures. But while there are hundreds of articles, podcasts and videos around how to plan these adventures, what to pack and how to figure out logistics... there seems to be a massive black hole when it comes to quality training advice. So today, I have Lee Welton (the founder of Trail Side Fitness) back on the show, to discuss all things preparing and training for a thru-hike. Inside this episode: The 3 big priorities every hiker should consider when preparing for a thru-hike An iron-clad argument why thru-hikers should not just 'get fit on the trail' What the 'perfect' training week would look like for a thru-hiker Some easy to do ideas on how to prepare for elevation (when you don't have any hills or mountains to train on) A few simple ways to 'sneak' some extra training into your week (when you are incredibly short for time) Should thru-hikers try to continue their training while on the trail? Some areas of mental preparation an aspiring thru-hiker should seriously consider (which can make or break your hike after weeks on the trail) == Mentioned in the episode: Self-Care Guide For Hikers Ebook: shorturl.at/adfhK Mental strategies for hikers book: https://thetrek.co/appalachian-trials-book/ You can find Lee: Website: https://trailsidefitness.com Facebook: https://www.facebook.com/trailsidefitness/ Instagram: https://www.instagram.com/trailside_fitness/ === Want to get fit, strong and injury-free for your thru-hike? Check out The Online Summit Program

This episode shares with you my simple, 3-step formula for overcoming and preventing lower back pain during hiking and everyday life. There is nothing more debilitating, more frustrating and more stressful then lower back pain while hiking. That jolting pain during descents. That heart-pumping anxiety whenever you step in a pothole or have a slip, stumble or slide. That constant ache during a day on the trail, which distracts you from the beautiful thing around you. Lower back pain is an easy way to such all the enjoyment out of a day on the trail. So today, I talk you through my process to help reduce the incidence of lower back pain, whether it is for the trail or simply your everyday life. You will learn: Two areas of mobility which are CRITICAL for anyone experiencing lower back pain The single most important muscle group to develop and strengthen when experiencing lower back issues while hiking (plus a few of my favourite exercises to help here) What 'core stiffness' is and why it is important for lower back pain (plus how it is different than traditional 'core strength') Want to join the 5-Day Back Pain Challenge? You can find out all the details, and join up, here: https://www.summitstrength.com.au/back-pain-challenge.html

In this episode, I discuss how hikers can best train at home or in the outdoors, to get themselves fit, strong and resilient for their future adventures. With the current crisis, many hikers are choosing to train away from the gym (by choice or necessity). Which is fair enough! But, often the 'knee jerk' reaction to this type of training by hikers, is to return to the basics... i.e. lots of walking and endless squats and lunges. Which is not an incredibly effective way of training. So today, I share with hikers how to utilise home and outdoor workouts, to best replace their gym workouts, in order to not only maintain their fitness but ensure they continue to get fitter, stronger and more resilient, during these trying times. You will learn: A few easy ways to ensure your strength training keeps you moving forward when training at home A simple trick to avoid sore feet and knees when doing stair training An often overlooked method of training for hiking, which can be a great addition to your outdoor training (plus it can be great fun!) How to create a home cardio circuit if you are in home isolation (Note: this is MUCH more specific to hiking then your regular HIIT workout) == Need some help putting together a home and outdoor training plan for the trail? Contact me at www.summitstrength.com.au/contact

In this episode, I interview Kyle Kamp from Valley To Peak Nutrition, to discuss some practical and actionable nutrition strategies for hikers who follow some variation of plant-based eating. Whether you are a vegan, vegetarian or just eat a high percentage of plant-based foods, there is no doubt there are many hikers and adventure athletes out there following some type of plant-based eating. Unfortunately, however, the quality of information out there for hikers around these nutrition philosophies leaves a lot to be desired... And all too often, this can lead hikers to see limitations in their physical performance while hiking and training. So today, I have Kyle (an accredited dietician who specialises in hikers) back on the show, to share some science-backed and practical nutrition strategies for plant-based hikers. You will learn: A few key areas which plant-based hikers need to be aware of (which can have some massive consequences to your energy, recovery and performance while hiking) How much fuel a hiker needs to consume while on the trail (hitting this will keep your energy levels high, your mind focused and your mood good!) A range of simple snacks for plant-based hikers, which can SKYROCKET your performance on the trail A simple formula for any hiker, to plan their post-exercise fuel (to ensure your body has everything it needs to kickstart the recovery process) Sugar crashes: should you worry about them on the trail? How hikers can both lose weight AND perform at their best on the trail (this common-sense recommendation allows you to get the best of both worlds) == You can find Kyle here: Instagram: https://www.instagram.com/v2pnutrition/ Website: https://www.v2pnutrition.com == Need some help getting fit, strong and injury-free for the trail? Check out The Online Summit Program

Today I share with you a simple, long term approach to training for hikers. Often I find myself talking about preparation for hikers who are 16, 12 or 8 weeks out from their adventures... But what if you are 12 months out? Or 18? Or two years? What can you do then? Because following a structured plan for this time (for most) is a recipe for boredom and burnout... Instead, you want to ensure you continue to build your training fitness over this time - while keeping things more flexible and interesting! Inside this episode: The two areas of fitness hikers should focus on during long term training (plus two areas which you should avoid) How to plan out your training week (which will ensure you keep your training goals realistic) A simple, long term approach to strength training (which will ensure you are continually getting stronger for the trail, every single month) An easy way to keep your conditioning training fresh, enjoyable and interesting The right time to switch to a structured preparation plan == Need some extra help putting together a long term training plan for your hiking? Check out The Online Summit Program

Today, I share a few training options for hikers, when the weather is too horrendous to hit the trail. All too often, the weather can get in the way of our hiking. Rain, storms, hail, snow. Even extremely hot weather can limit us on the trail... Traditionally, when faced with this, hikers like to say "there is no such thing as bad weather, only bad clothing" or "you'll be hiking in all weather so you train in all weather". But what if you simply don't want to hike in the rain? What can you be doing instead? Well today, I share with you a few simple ideas on how to train for a hike, when the weather is too bad. You will learn: A few easy workout ideas for the gym (plus some examples of how to match it to particular hiking 'challenges) A weather proof option of training for elevation (which can be a lot more interesting than sitting on the stairmill!) A simple structure for a home workout (a great option is you don't want to leave the comfort of your home!) == Need some help getting fit, strong and injury-free for the trail? Check out The Online Summit Program

In this episode, I share with you the single most important mental preparation tip for a challenging hike, trek or mountaineering adventure. If you follow this tip, you can feel confident that you are ready and able to tackle the major challenges your upcoming adventure will throw at you. == Need some extra help getting physically and mentally prepared for an adventure? Check out The Online Summit Program

In this episode, I discuss my system of training hikers for a challenge hike (such as 50km in 24 hours). There are so many amazing hiking challenges out there. Whether it is 50km in 24 hours, 100km in 48 hours or anything in between. They are a great goal to aim for, can be an amazing social event and, of course, raise money for so many amazing charities. But I have one major issue with them... So many of these (which I have seen at least) come with absolutely ridiculous recommended training plans. Which just throw together outrageous amounts of training kilometers, with no thought to injury risk or time-efficient training. So today, I discuss my simple system to prepare for a challenge hike (which you doesn't involve dedicating your entire life to walking...) You will learn: How to plan your hiking training (including exactly how many kilometers you need to aim for before your event) One incredibly important tip on how to prevent aches, pains or unnecessary fatigue while training for these hikes How most preparation programs get strength training wrong A few great options for hiking specific conditioning to do during the week (which will take 60 minutes or less) What a 'perfect' week of training would look like == To apply for the training program offered in this episode (which comes with a 100% money-back guarantee!) you can go here: www.summitstrength/challenge.

In this episode, I recommend some physical and mental strategies to prepare for the challenge of hiking over uneven and rough terrain. Whether it is mud, scree, traverses, rock hopping, river crossings, roots or just generally rough terrain, sometimes hiking definitely ain't a walk in the park! For some, these challenges are just part of the fun. But for many others, these can cause a serious amount of stress, worry and anxiety. So today, I share with you some simple and effective strategies to help prepare yourself for uneven terrain on the trail, whatever it may be. You will learn: Two areas of physical preparation you NEED to work on if you struggle with uneven terrain Why I don't recommend unstable surface training (i.e. swiss or Bosu balls) for hikers A breathing technique to help you reduce stress when faced with a tricky bit of terrain A simple trick to keep you focused when tackling challenges sections of the trail (plus an embarrassing story of when I forgot to do this...) == Need some extra help getting physically prepared for a rough trail? Check out The Online Summit Program

This episode is specifically talking to those who are training for a significant trail adventure in the near future (and want to do it pain-free!) Joint pain while training for a hike, trek or a mountain adventure sucks. And unfortunately, it is so incredibly common. Whether it is foot pain (like plantar fasciitis), shin pain (shin splints), knee pain (hikers knee), hip pain or lower back pain - almost every hiker has struggled with one of these the past. But, no matter what your specific pain in, there one thing which just about any hiker can do, to significantly reduce the chance of this ruining your training and your adventure. You will learn: The one common mistake my client Andrew was making in his training which was causing his issues The reason traditional trek preparation programs lead to so much incidence of injury A simple recommendation which can dramatically reduce the chance of overuse injuries My personal recommendations on the 'perfect training week' for most hikers Mentioned in the episode: The Training For Hiking And Trekking Facebook Group == Need some help getting fit, strong and pain-free for an adventure? Check out The Online Summit Program