The Economics of Fitness and the Big Payoff
Each time you exercise or stretch, you’re investing in your health, fitness, and hiking ability. Just like with any other investment,...
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Alicia Filley
- Jan 29
- 2 min
How to do Lunges Without Hurting Your Knees
You may be scared to do lunges because they hurt your knees. However, you keep hearing that you should do them to be a better hiker. So...
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Alicia Filley
- Jan 16
- 3 min
7 Steps to Making a Great Comeback
I’ve had many comebacks, like losing 50 pounds after my twins and getting my strength and stamina back after a three-week illness that...
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Alicia Filley
- Oct 16, 2022
- 2 min
What to do with your 10 essentials
If you’re carrying the 10 essentials when you hike, you’re prepared for the worst. But if it does, what do you do? The first thing to...
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Alicia Filley
- Oct 9, 2022
- 2 min
Hard-Core Hiking Training – Start With This Hiking-Specific Core Exercise
There are many causes of hip and knee pain in hikers. However, one thing hikers with these problems have in common is a weak core. Your...
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Alicia Filley
- Sep 25, 2022
- 2 min
10 Hiking Training Hacks For Busy People
You're busy, but you dream about being a better hiker. If only you were stronger and had more endurance. Here's 10 hiking training hacks...
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Alicia Filley
- Sep 4, 2022
- 4 min
Training for Hiking When You Hate Exercise
“I hate to exercise.” If I had a dollar for every time a hiker said that to me, I would be on my way to REI for a shopping spree right...
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Alicia Filley
- Aug 21, 2022
- 2 min
Safety Tips for Late Summer Storms and Hiking
This summer has been record setting in terms of drought and heat. Now, epic storms are rolling across the country and there are reports...
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Alicia Filley
- Aug 9, 2022
- 4 min
6 Ways Poor Sleep Impacts Hikers and 6 Tips for Better Zzzz's
Most of us live chronically deprived of sleep. Just because you’re a hiker doesn’t mean you aren’t above getting caught in the rat race...
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Alicia Filley
- Jul 11, 2022
- 1 min
My New Favorite Hiking Shorts
I'm always on the lookout for new hiking wear. So, when KÜHL reached out and asked me to review a pair of their new hiking shorts, I...
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Alicia Filley
- Jun 26, 2022
- 2 min
Increased Ankle Range of Motion Decreases Hiker Knee Pain
The old song, Dem Bones, got it right when it says, "Ankle bone connected to the leg bone, Leg bone connected to the knee bone." Our...
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Alicia Filley
- Jun 12, 2022
- 2 min
The One Exercise You Can Do Anywhere for Better Hiking!
There's no doubt that strength training and exercise off-trail helps you perform better on the trail. However, when you're short on time,...
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Alicia Filley
- Jun 5, 2022
- 3 min
Breast health and sports bras - Why female hikers need support!
A good bra can make a big difference in how you feel, move, and overall breast health. We know this because bras are one of the most...
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Alicia Filley
- May 17, 2022
- 2 min
Are You Resistant to Resistance Training?
You love a good sweat sesh because it feels like you’re accomplishing something. You cover the distance, see the change in scenery, and...
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Alicia Filley
- May 1, 2022
- 3 min
Hiking with lateral hip pain
The lateral hip is the crossroads of many important structures. Gluteal muscles on the back of the hip wrap around the side and attach to...
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Alicia Filley
- Apr 16, 2022
- 1 min
5 Exercises to Improve Hiking Ankle Stability
If you struggle with ankle stability, add these ankle-strengthening exercises to your routine. To be clear, these exercises won't improve...
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Alicia Filley
- Mar 26, 2022
- 2 min
8 Tips for Hiking During Shoulder Season
Shoulder season gives hikers some of the best weather. Spring and fall’s warm days and cool breezes make hiking feel fabulous. However,...
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Alicia Filley
- Mar 12, 2022
- 1 min
Strengthen and Stretch Quads to Ease Hiking Knee Pain
Quad weakness and tightness contribute to hiking knee pain. Without the support of the quadriceps controlling knee motion, especially...
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Alicia Filley
- Feb 26, 2022
- 1 min
King Cake Protein Smoothie Recipe
After the new year, all thoughts in the south turn to Mardi Gras. Mardi Gras is a time for family, fellowship, and lots of great food!...
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Alicia Filley
- Feb 12, 2022
- 2 min
Take the leap: 3 core exercises for better stability hiking boulders
Playing hopscotch across a boulder field is all fun and games until you have to leap a tad greater than your normal stride. You hesitate,...
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