Alicia FilleyMay 13 minHiking with lateral hip painThe lateral hip is the crossroads of many important structures. Gluteal muscles on the back of the hip wrap around the side and attach to...
Alicia FilleyMar 121 minStrengthen and Stretch Quads to Ease Hiking Knee PainQuad weakness and tightness contribute to hiking knee pain. Without the support of the quadriceps controlling knee motion, especially...
Alicia FilleyFeb 122 minTake the leap: 3 core exercises for better stability hiking bouldersPlaying hopscotch across a boulder field is all fun and games until you have to leap a tad greater than your normal stride. You hesitate,...
Alicia FilleyFeb 61 minFor Stronger Climbing - Target the Glute MaxIf you want to be a stronger climber but you're avoiding squats because they make your knees hurt, there's several reasons that happens...
Alicia FilleyFeb 62 minBalance strength and stability for hiking: 5 exercises that do double dutyYour ankle strength isn’t going to keep you from falling. While your ankles play an important role, they aren’t your first line of...
Alicia FilleyJan 291 minDynamic Stretching for Better HikingBefore hiking, it's always a good idea to perform a warm-up routine that includes dynamic stretches. Warming up like this helps you avoid...
Alicia FilleyNov 19, 20212 minConsider Training Variables in Your Hiking Workout PlanI recently spoke with a hiker who was exhausted! They were training for an upcoming hike and were carrying a heavily loaded backpack,...
Alicia FilleyNov 18, 20213 min3 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...
Alicia FilleyOct 31, 20211 minLove 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...
Alicia FilleyOct 17, 20212 minHiking for Weight Loss? Try These 4 Easy Ways to Boost Your Burn on the TrailAs 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...
Alicia FilleyAug 20, 20212 minHiking 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...
Alicia FilleyMay 23, 20213 min4 Things to Know About Losing Those Pandemic PoundsAre 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)...
Alicia FilleyMay 15, 20212 minUsing Delayed Onset Muscle Soreness (DOMS) to Measure Hiking Training LoadIf you're training for hiking, you need to use enough weight to stimulate muscle growth. The problem is that most people either don't...
Alicia FilleyApr 23, 20212 minThru-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...
Alicia FilleyMar 20, 20211 min3 Ways to Help Avoid a Sprained Ankle While HikingOne 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...
Alicia FilleyJan 10, 20212 minGreat Expectations - 5 Tips to Help You Through the First Phase of Hiking TrainingI coach a lot of hikers and the path to prime hiking fitness is pretty predictable. I call the first phase of fitness Great...
Alicia FilleyNov 6, 20203 minWant 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...
Alicia FilleyOct 15, 20202 minGrand Canyon Rim to Rim Training TipsMaybe 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'...
Alicia FilleyOct 9, 20203 min9 myths women believe about weight trainingThanks to Title IX, female athletes should have equal access to training and athletic facilities as males(1). However, they aren’t...
Alicia FilleySep 30, 20203 min5 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....