Surefire Tips for the Motivationally Impaired

by Hidden Trails 03/24/2010

One of the more toxic myths about exercise is that it has to be something you endure. Not true. Somewhere between the windowless gym and the mind-numbing routine, many of us have forgotten that staying fit should be FUN.
If enjoying yourself while you workout sounds like good advice, check out these surefire tips from our partner Fit for Trips to help you sustain enthusiasm and stay on the fitness track, no matter what.

“People often say motivation doesn’t last. Well, neither does bathing - that’s why we recommend it daily.” - Zig Ziglar

Play hooky
At least once a week, skip the dumbbells and exercise routine and go play soccer with the kids, take the bike for a spin, hit the tennis courts, dust off the sea kayak and put in for an evening paddle. Or gather up some friends and shoot hoops at the park like you did when you were a raucous teenager, but with the adult after-perk of a celebratory beer. And remember, fun doesn’t necessarily mean easy. Your kids will outrun you, outsmart you, and basically whip your a..ss, but you’ll be so busy laughing and wheezing you’ll barley notice.
Tune In
If sweating in silence isn’t your gig, crank up the iPod and travel the world with global music playlists from NationalGeographic.com, listen to a Best Seller from Audible.com, or prep for your trip with free language guides from Worldnomads.com.
Meet Up
Tired of going solo? Meet other local fitness buffs, trade tips, find a workout/gym partner and stay motivated with like-minded friends at Fitness.Meetup.com, the world’s largest network of local groups. With 3,197 groups, 422,022 members, in 986 cities across 24 countries Meetup for fitness is a no-brainer for connecting locally or globally.

About Fit for Trips:
Fit for Trips has partnered with Hidden Trails to provide customized pre-departure fitness programs for active travelers wanting to be in optimal physical condition for their next adventure. For more information on trip-specific programs visit:  http://www.fitfortrips.com/hiddenTrails.aspx .

#1 Secret To A Fast Post-Workout Recovery - Drink this !

by Hidden Trails 03/24/2010

When it comes to maintaining energy, knowing what and when to eat is key. 
The journey to fast recovery starts with glycogen replacement within 30 minutes of a hard training session.
The addition of protein replaces glycogen stores better than carbohydrates alone and will help the body recover faster leaving you feeling great for tomorrow’s training session.
Try it: 3 Post-Workout Drinks to Reach For From  Fit for Trips

1.) 20 oz low-fat chocolate milk (all natural/organic ingredients for best choice)
68 grams of carbohydrate
21 grams of protein

2.) Two scoops Genr8 Vitargo  S2* + one scoop natural protein powder with water
70 grams carbohydrate
20 grams protein

3.) (One cup sliced strawberries, one cup grapes, one banana)* and one 14-oz. Muscle Milk® Light (ready to drink, RTD)
62 grams carbohydrate (62)
20 grams protein (19)

* If you are trying to lose body fat, you can cut the carbohydrate ingredients up to half.

When you are ready to train for your next adventure, use these re-fuelling tips and consider getting a Fit for Trips fitness program.

About Fit for Trips:
Fit for Trips has partnered with Hidden Trails to provide customized pre-departure fitness programs for active travelers wanting to be in optimal physical condition for their next adventure. For more information on trip-specific programs visit:  http://www.fitfortrips.com/hiddenTrails.aspx .

Three Tips To Get Your Body Adventure-Ready

by Hidden Trails 03/24/2010

Whether you’re a beginner preparing for a riding tour in Provence, a long distance rider booked an endurance ride in Chile or an elite mountaineer headed off for a multi-day pack trip in Canada, here are three core recommendations from Fit for Trips to help get you started.
 
 1) Change from a general fitness program to a trip specific workout
 Within 8 to 15 weeks of your departure date replace your current fitness program with a trip-specific program. A general fitness plan is the perfect strategy for everyday fitness, but an activity-specific program prepares you for the movements and stresses you will encounter on your trip. For instance, if you are attempting to summit Kilimanjaro you will be trekking on steep grades, which creates a significant stretch followed by a forceful contraction that really beats up your Achilles tendon and calf complex. A masochistic workout on the stepper (StairMasterīƒ’) will strengthen your thighs and gluteal muscles, but it will not sufficiently strengthen and lengthen the muscles in your lower leg. Walking on an inclined treadmill, or better yet, hiking steep grades will simulate the Achilles tendon/calf muscles stretch and contraction to decrease your chances of straining your lower leg on your Kilimanjaro trek. Although you may not be carrying a heavy load, you will want to add pack weight to your treadmill workout. Start with ten pounds and add five pounds each week, except for the fourth, eighth and twelfth weeks. Do not exceed 35% of your body weight. This, and other trip specific exercises, will prepare you for long days of trekking.
 2) Train for movement not muscle mass
 Sticking with the Kilimanjaro example, you will need to train the muscles, nerves, and ligaments in your legs to work together synergistically to successfully hike the steep grade. Sitting down on a leg extension machine will isolate your quadriceps and lying down on your tummy to perform leg curls will isolate your hamstrings, but you will not be training the various parts of your leg to work together. Lunges, on the other hand, force you to use your quadriceps, hamstrings, calf muscles, gluteal muscles, and core muscles simultaneously. If you are preparing for alpine scrambling performing a machine chest fly, a tricep pushdown and a side shoulder raise will strengthen the necessary muscles, but push-ups will do better to simulate the necessary movement. The various parts of your body are learning to work together to accomplish the specific task you are setting to do.
 3) Train in phases - increase the intensity and complexity of your workout as your trip approaches
 To prepare for a trip, you want to systematically change the exercises, level of intensity, repetitions and other elements of training over a period of 8 to 15 weeks to ensure gradual improvements in your level of fitness leading to a peak level of optimal physical performance at the exact time you depart for your adventure vacation. Split your training into three phases (4-week blocks work well) adding intensity and complexity over time. In the first phase establish a base level of fitness working mostly on strength: perform basic squats, deadlifts and lunges. In the second phase add a little more complexity that involves the core muscles and balance: eliminate the two leg exercises (i.e. squat, deadlift) and add single leg squats and single leg step-ups to a high bench. In the third phase you combine strength, balance and add power and agility: perform single leg jumps, walking lunges with a powerful skip, stepping up onto a bench with one leg and jumping as high as you can.

About Fit for Trips:
Hidden Trails
has partnered with Fit for Trips to provide customized pre-departure fitness programs for active travelers wanting to be in optimal physical condition for their next adventure. For more information on trip-specific programs visit:  http://www.fitfortrips.com/hiddenTrails.aspx .