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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...

Alicia Filley
Jan 16, 20233 min read
200 views
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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...

Alicia Filley
Oct 16, 20222 min read
240 views
0 comments


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...

Alicia Filley
Oct 9, 20222 min read
518 views
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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...

Alicia Filley
Sep 25, 20222 min read
561 views
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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...

Alicia Filley
Sep 4, 20224 min read
243 views
0 comments


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...

Alicia Filley
Aug 21, 20222 min read
128 views
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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...

Alicia Filley
Aug 9, 20224 min read
1,019 views
0 comments


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...

Alicia Filley
Jul 11, 20221 min read
119 views
2 comments


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...

Alicia Filley
Jun 26, 20222 min read
403 views
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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,...

Alicia Filley
Jun 12, 20222 min read
929 views
0 comments


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...

Alicia Filley
Jun 5, 20223 min read
231 views
1 comment


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...

Alicia Filley
May 17, 20222 min read
127 views
0 comments


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...

Alicia Filley
May 1, 20223 min read
2,655 views
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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...

Alicia Filley
Apr 16, 20221 min read
1,694 views
0 comments


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,...

Alicia Filley
Mar 26, 20222 min read
417 views
0 comments


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...

Alicia Filley
Mar 12, 20221 min read
617 views
0 comments


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!...

Alicia Filley
Feb 26, 20221 min read
571 views
0 comments


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,...

Alicia Filley
Feb 12, 20222 min read
524 views
0 comments


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...

Alicia Filley
Feb 6, 20221 min read
638 views
0 comments


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...

Alicia Filley
Feb 6, 20222 min read
1,602 views
0 comments
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