Hiking and Mountaineering
Here you'll find hiking and mountaineering blog posts to help you hit the trail or climb a mountain. Whether you're looking for an awesome workout to help you train for advanced hiking, snowshoeing or mountaineering, gear reviews, trip-planning advice, or packing lists. Get the resources you need to feel strong and confident on your next adventure.
Hiking Sucia Island: A Guide to a San Juan Island Gem
Join me, Captain Maria and my husband George aboard our 30' Tollycraft, Little Bear, as we explore the stunning San Juan Islands. I am more than just a captain; I am a registered dietitian and master personal trainer. I have a private practice in Sammamish, Washington. I combine my passion for boating with my experti ...
Found in: Healthy Boat Living • Hiking and Mountaineering
TRX Workout for a Strong and Sculpted Body
See below for a list of exercises and the video here of a full body workout. Follow along with the video and pause after watching the technique so you can do your set, then hit play and continue exercise to exercises. Lunge Single Arm Power Pull Hamstring Curl Pushup Back Row Chest Press Y's Hip Abdu ...
Found in: Fitness • Healthy Boat Living • Hiking and Mountaineering
Mountaineering Training and Hiking Resources
I have compiled a list of my mountaineering and hiking specific blog posts here: Prevention of Altitude Illness Supplemental Iron for The Mountaineer Fueling for Performance for Hiking and Mountaineering Choosing a Sports Carbohydrate Replacement Low Back Pain When Hiking, Backpacking and Trekking What Fo ...
Found in: Hiking and Mountaineering
Cardio Xiser Portable Stepper Machine
It folds to a flat 4-inch piece of metal for easy storage or portability. I like the Pro model since the commercial stepper is designed to handle more work and more heat. It can handle as much work as any athlete can produce! The way the hydraulic system is made in Xiser products is totally different from other ...
Found in: Active Healthy Aging • Fitness • Hiking and Mountaineering • Weight Management
Why Strength Training is Essential for the Mountaineer
I'm a registered dietitian and master personal trainer, helping mountaineers conquer their peaks through strategic training and nutrition plans. ...
Found in: Hiking and Mountaineering
Healthy Hiking or Snowshoeing Lunch and Snacks
Mission Organic Whole Wheat tortilla Slice of cheese Natural (no preservative) lunch meat Pesto, reduced fat mayo or mustard Any green leafy vegetables Spread mayo, mustard or pesto on tortilla. Layer meat, cheese and greens. Roll tightly and wrap in foil or plastic wrap. Or for easier eating, cut ...
Found in: Food • Hiking and Mountaineering
What Food Should I Take Mountaineering on Summit Day?
Want the scoop on the latest nutrition research, healthy recipes, and nutrition tips delivered directly to your inbox? Write and let me know you'd like to subscribe to my newsletter! * I'm a Dietitian and Master Personal Trainer who educates and inspires people LIKE YOU to shape their eating, exercise and life ...
Found in: Food • Hiking and Mountaineering
Choosing a Sports Carbohydrate Replacement
If you are exercising vigorously for 1-2 ½ hours then it's smart to consume a 120-240 calories (30-60 grams of carbs, lower amount for person weighing less and/or less vigorous exercise) per hour snack or beverage to keep your blood sugar and energy levels stable throughout your hike. If you are exercisin ...
Found in: Fitness • Food • Hiking and Mountaineering • Supplements
Oat, Peanut Butter and Chocolate Energy Balls
½ cup old fashion rolled oats 3 Tbsp flaxseed meal ¼ cup dark chocolate chips, roughly chopped 2 Tbsp chocolate protein powder ¼ cup crunchy or creamy peanut butter 3 Tbsp honey Mix the oats, flaxseed meal, chocolate chips and chocolate protein powder together in a medium sized bowl. ...
Found in: Food • Hiking and Mountaineering
Prevention of Altitude Illness for Two Day Mountain Climbs
Altitude sickness develops when the rate of ascent into higher altitudes outpaces the body's ability to adjust to those altitudes. Acute Mountain Sickness Acute Mountain Sickness (AMS) is the mildest form and it's common. The symptoms can feel like a hangover with dizziness, headache, muscle aches, nausea. ...
Found in: Hiking and Mountaineering
Low Back Pain When Hiking, Backpacking and Trekking
Low back pain is a common issue amongst hikers, backpackers and trekkers. Long days sitting at the computer with shoulders rounded forward combined with recreational weekend outings with heavy backpacks and long hours on your feet can lead to uncomfortable pack pain. If you have recurring back pain, it is best to addr ...
Found in: Fitness • Health Conditions • Hiking and Mountaineering
Last Minute Tips Before Your Mountain Climb
Ask for support from your guide if you need it. Offer support and encouragement to your teammates. Focus on your breathing and heart rate. Get into a pace and you'll start climbing like a machine. Play music in your mind and keep the beat going on. You will feel physical discomfort. This isn't necessarily a &q ...
Found in: Hiking and Mountaineering
