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    Hiking with lateral hip pain
    Alicia Filley
    • May 1
    • 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...
    131 views0 comments
    Strengthen and Stretch Quads to Ease Hiking Knee Pain
    Alicia Filley
    • Mar 12
    • 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...
    321 views0 comments
    Take the leap: 3 core exercises for better stability hiking boulders
    Alicia Filley
    • Feb 12
    • 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,...
    220 views0 comments
    For Stronger Climbing - Target the Glute Max
    Alicia Filley
    • Feb 6
    • 1 min

    For Stronger Climbing - Target the Glute Max

    If you want to be a stronger climber but you're avoiding squats because they make your knees hurt, there's several reasons that happens...
    148 views0 comments
    Balance strength and stability for hiking: 5 exercises that do double duty
    Alicia Filley
    • Feb 6
    • 2 min

    Balance strength and stability for hiking: 5 exercises that do double duty

    Your ankle strength isn’t going to keep you from falling. While your ankles play an important role, they aren’t your first line of...
    213 views0 comments
    Dynamic Stretching for Better Hiking
    Alicia Filley
    • Jan 29
    • 1 min

    Dynamic Stretching for Better Hiking

    Before hiking, it's always a good idea to perform a warm-up routine that includes dynamic stretches. Warming up like this helps you avoid...
    176 views0 comments
    Consider Training Variables in Your Hiking Workout Plan
    Alicia Filley
    • Nov 19, 2021
    • 2 min

    Consider Training Variables in Your Hiking Workout Plan

    I recently spoke with a hiker who was exhausted! They were training for an upcoming hike and were carrying a heavily loaded backpack,...
    325 views0 comments
    3 Strategies for Staying Healthy During the Holidays
    Alicia Filley
    • Nov 18, 2021
    • 3 min

    3 Strategies for Staying Healthy During the Holidays

    The holidays. We look forward to them with excitement and also some fear and trepidation. While they are a wonderful time to gather...
    44 views0 comments
    Love Hiking But Scared to Scramble? This Exercise Sequence Will Give You Rock Solid Scramble Skills!
    Alicia Filley
    • Oct 31, 2021
    • 1 min

    Love Hiking But Scared to Scramble? This Exercise Sequence Will Give You Rock Solid Scramble Skills!

    Scrambling can be intimidating! Letting go of your poles and getting down on hands and feet is unfamiliar and challenging. This exercise...
    315 views0 comments
    Hiking for Weight Loss? Try These 4 Easy Ways to Boost Your Burn on the Trail
    Alicia Filley
    • Oct 17, 2021
    • 2 min

    Hiking for Weight Loss? Try These 4 Easy Ways to Boost Your Burn on the Trail

    As a hiking coach, I get asked frequently if hiking is a good way to lose weight. The answer is a bit more complex than a simple yes or...
    158 views0 comments
    Hiking is Hard - Your Workout Doesn't Have to Be!
    Alicia Filley
    • Aug 20, 2021
    • 2 min

    Hiking is Hard - Your Workout Doesn't Have to Be!

    There's a myth among hikers (and many recreational athletes) that to conquer something hard, you need to work out even harder. What...
    170 views0 comments
    4 Things to Know About Losing Those Pandemic Pounds
    Alicia Filley
    • May 23, 2021
    • 3 min

    4 Things to Know About Losing Those Pandemic Pounds

    Are you finding that your summer hiking clothes don't fit quite as well as they did last year? You're not alone! A small (269 subjects)...
    81 views0 comments
    Using Delayed Onset Muscle Soreness (DOMS) to Measure Hiking Training Load
    Alicia Filley
    • May 15, 2021
    • 2 min

    Using Delayed Onset Muscle Soreness (DOMS) to Measure Hiking Training Load

    If you're training for hiking, you need to use enough weight to stimulate muscle growth. The problem is that most people either don't...
    175 views0 comments
    Thru-hiking calories - does quality count?
    Alicia Filley
    • Apr 23, 2021
    • 2 min

    Thru-hiking calories - does quality count?

    You've probably heard the adage that you can't outrun a bad diet. Does the same hold true for hiking? Thru-hiking burns up to 5000...
    90 views0 comments
    3 Ways to Help Avoid a Sprained Ankle While Hiking
    Alicia Filley
    • Mar 20, 2021
    • 1 min

    3 Ways to Help Avoid a Sprained Ankle While Hiking

    One of the most common hiking injuries is a sprained or rolled ankle. Ankle injuries most often occur at the end of a hike when your...
    125 views0 comments
    Great Expectations - 5 Tips to Help You Through the First Phase of Hiking Training
    Alicia Filley
    • Jan 10, 2021
    • 2 min

    Great Expectations - 5 Tips to Help You Through the First Phase of Hiking Training

    I coach a lot of hikers and the path to prime hiking fitness is pretty predictable. I call the first phase of fitness Great...
    123 views0 comments
    Want to build muscle, improve immunity, and stabilize your mood? Eat more protein!
    Alicia Filley
    • Nov 6, 2020
    • 3 min

    Want to build muscle, improve immunity, and stabilize your mood? Eat more protein!

    I celebrate when clients send me messages like the one I got this week. “I was two grams away from my protein goal today!” Why? Because...
    111 views0 comments
    Grand Canyon Rim to Rim Training Tips
    Alicia Filley
    • Oct 15, 2020
    • 2 min

    Grand Canyon Rim to Rim Training Tips

    Maybe you've looked over the edge a time or two and wondered, "What the heck is down there?" Or, you've always dreamed of a 'Grand'...
    267 views0 comments
    9 myths women believe about weight training
    Alicia Filley
    • Oct 9, 2020
    • 3 min

    9 myths women believe about weight training

    Thanks to Title IX, female athletes should have equal access to training and athletic facilities as males(1). However, they aren’t...
    61 views0 comments
    5 ways to have a safer post-pandemic gym workout
    Alicia Filley
    • Sep 30, 2020
    • 3 min

    5 ways to have a safer post-pandemic gym workout

    I’m a wiz at coming up with creative ways to workout. I can adapt nearly any exercise to meet the needs and resources of a client....
    63 views0 comments
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