• Home
    • Meet the Staff
    • Membership
    • Valued Resources
  • Wellbeing That Works
  • Fitness Programs
    • Personal Training
    • League Play
    • Broad Scope Narrow Focus Blog
  • Group Fitness
    • Class Sign-Up
  • Nutrition
    • Healthy Cooking
    • Newsletters
  • Optimal You Services
    • On Campus Bikes
OPTIMAL YOU FITNESS FACILITY
  • Home
    • Meet the Staff
    • Membership
    • Valued Resources
  • Wellbeing That Works
  • Fitness Programs
    • Personal Training
    • League Play
    • Broad Scope Narrow Focus Blog
  • Group Fitness
    • Class Sign-Up
  • Nutrition
    • Healthy Cooking
    • Newsletters
  • Optimal You Services
    • On Campus Bikes

Tips and Tricks for the trails Part 1:  HIKING

5/28/2020

0 Comments

 
PictureWho wouldn't want to be out in this! So inviting to follow it where it leads

​Hiking is packed with physical benefits! Studies show it offers multiple physical and mental benefitsin addition to reducing anxiety and preventing osteoporosis.  

Unlike walking on a treadmill or paved path, hiking involves more, sometimes unpredictable, variables. Of course, these variables are part of what makes it so enjoyable! Read on for tips and tricks for the trail, which include links to awesome online resources

​First things first,  get yourself a proper trails App!

There are a lot of apps out there, but I can vouch for two excellent options.  Packed with features, easy to use, and FREE.  Search by location for all of the trails near you, they include navigation to trail heads, navigation/tracking during your hike, user reviews and ratings, pictures of the trail, difficulty ratings, best uses, restrictions (pets, directional, multi-use, etc), and more.  You can save the trails you've done, and keep a list of ones you intend to do.  Fantastic apps!  Check em out here (the pics are links)
Picture
Picture

Trails and Covid19

We need to be cognizant of using the trails responsibly during a pandemic. I found this useful resource 
Click Here

Keys to success and great times on the trail

Picture

​Footwear could make or break your hiking experience.  Your running shoes might be comfortable, and hold up for a few hikes, but are not up to the task out on the trail long term. Your hiking footwear needs to match the conditions, and be comfortable.  If you're gonna hike on a regular basis, you will want to have dedicated hiking shoes/boots with thick treads.  Here is a great guide to selecting the right hiking footwear. 

Blisters are the enemy!  Look for blister-preventing double-layered socks.  They are fantastic!  Click Here for a comprehensive guide to preventing blisters

Picture
  • Trail selection.  Start small, and be careful about trail selection.  To estimate the time required to hike the trail, figure a pace of roughly 2-miles per hour. Next, review the elevation changes and add an hour to your estimated hiking time for every 1000 feet of gain. After you’ve been out once or twice, you’ll have a sense for what distance and elevation changes work well for you.  Use one of the apps above (Alltrails or Trailforks) to investigate the trail,  and read all comments from users.  The hike could be easy, except for a couple of very difficult sections.   Be sure you can handle every portion of the hike.

Picture
Carry the essentials.  Use this guide from the Mountaineers Books to determine which essentials will apply to you and your type of hike.  This article doesn't just list what you need, it goes into full detail on each item, and can cater to your specific type of hike.  If nothing else, carry a first aid kit,  sun protection, extra clothes (socks!),  and extra water and food.   Pick the lightest and smallest options that will get you through the hike, and then a little bit more.

TIP:  To carry water, rather than carrying  cumbersome bottles or buying a new hydration pack, simply buy a bladder like this one that you can fit inside your existing backpack for a fraction of the cost!

Picture
On-trail nourishment:   Shoot for foods that are nutrient and calorie-packed for it's size and weight, shelf stable (IE, avoid fresh fruit or produce, meats and cheeses, etc).  Aim for dried fruits - much lighter - as part of a healthy trail mix. Peanut-butter and jam sandwiches are fantastic option as well.
How much food should I pack?  Backpacker.com suggests that for most backpackers who plan on hiking all day with a heavier pack, you should aim for 25-30 calories per pound of body weight, per day. If you’re going to do a shorter day of hiking (less than 2 hours) or covering less strenuous terrain, you can scale it down to 21-25 calories per pound of body weight, to stay properly nourished.

Picture
Dress for the weather.  Make sure to have clothes on hand that can handle whatever weather comes your way.  It is best to know the forecast as best you can, but we all know weather can change in an instant.  It can be vastly different weather at the start of your hike than the end.  It pays to pack something rain proof.  Staying dry keeps you warmer, and reduces other layers you need to pack.  Click here for other great tips in dressing for your hike!

TIP:  Ponchos work great for rain! They are compact, light, and waterproof.  MUCH cheaper than buying a new waterproof jacket that takes the same space and weight.
Picture
Refine your technique.  Hiking is more than just walking!   Even walking the flats with a weighted pack on your back requires you to tense up your core to support the spine, and use your glutes for proper hip extension every step you take.  Not doing so will leave you exhausted and sore a LOT sooner.   Consider using hiking poles if you are going to be facing elevation changes during your hike (click here for hiking pole tips).   Here are some more technique tips for when you encounter uphill and downhill situations.

Walking uphill
  • Shorten your steps
  • Pick up your cadence
  • Lean into the hill
  • Drive with intentional activation of quads and glutes.
  • Don't raise your knees too high, other than to clear terrain.  
  • Use hiking poles!  Click here for hiking pole tips
  • Manage your exertion.  Keep your effort well below your max output, and stop for a breather when you feel like you are approaching anything over a 7/10 perceived exertion.  Aim for 5-6 (difficult, yet sustainable)
  • As you rest, take off your pack and stretch!

  Walking downhill
  • Hiking poles are a HUGE benefit here!  
  • Often more difficult than walking uphill!  We are used to using our muscles to push forward, but to use them to decelerate in this manner is not something they are used to
  • Keep your steps short, and cadence up, just like uphill
  • Plan your path down - you have to take into account loose impediments and obstacles, and be ready to react quickly.  Don't be afraid to go off to the side of the trail
  • Sometimes best to turn sideways to step down if you are unsure of your footing
  • Use switchback method if it's really steep, and you have that option.
  • Stay centered, but avoid leaning back towards the hill too much.  Stay over your feet, and then slightly back
  • Keep your knees and hips bent more than you normally would when walking.  This increases grip and lowers your center of gravity.


If you have additional tips, tricks, or hacks not covered here that work for you,  please include them in the comments!    Happy trails!
0 Comments

Sweating the Small Stuff: an intro to a new blog series and some suggested listening

5/14/2020

0 Comments

 
Picture
Picture
Suggested listening. Get 1% better everyday! Read summary below, and click here to listen
We have a lot of BIG picture items in our lives.  Family, career, vacations, retirement, (insert your own big picture item here).  These big picture items can often cause us to dismiss the small day to day decisions with brush-off statements that cause us to categorize being unimportant and inconsequential.  All for the sake of "it tastes good",  "it feels good",  "it's less work and hassle this way", "it doesn't matter - it won't harm me right now",  "everyone else is doing it, what difference can I make by myself?",  "it's only $5", "nobody will notice", "I have bigger fish to fry", they go on and on.   The fact of the matter is,  these small decisions can add up to big picture things, both favorable or unfavorable alike!

This week is all about PERSPECTIVE.  I wanted to take this opportunity to launch a new category/series in the blog called "Sweating the Small Stuff."  It is all about recognizing all of the small behaviors and decisions and how they all add up to chronically impact our physical / mental / financial wellbeing, our relationships, and even the environment.  You will realize that these small day-to-day decisions are ANYTHING but small and inconsequential when added up over time! 

​I listened to a podcast the other day that puts this very concept into action.  It's about getting 1% better every day, and establishing and breaking habits using small actions.  It speaks to the power they have over our PERSPECTIVE and future behavior.   It is from the Art of Manliness podcast,  titled "
A proven system for building and breaking habits",   with James Clear , author of the book "Atomic Habits".   When it comes to reaching our goals and transforming habits,  Clear suggests we redirect our thinking away from willpower, and instead onto tactics and environment.  If we design and plan these properly,  our willpower won't have to be tested.    He lays out the 4-step process of habit formation, and offers a detailed solution to reduce "friction" to our desired habits, while creating friction for our undesired habits.    But what I like most about Clear's approach is his emphasis on small things.  About half way through the podcast,  he mentions every small thing we do in support of our goals,  is like "casting a vote" -  eventually if you build up enough votes, you start to identify with the person you want to be - an exerciser, healthy eater, non-smoker, wise spender, etc.  

There is so much in this podcast, and is a perfect launch to this series!  Follow this link,. Take this small step today by giving it a listen!  You will start seeing your big goals and aspirations in a different light.

Be sure to check out the supporting resources lower on the podcast homepage


​Take-Away:
For now,  I challenge you to think about the compounding effect of your small decisions.  Ask yourself "If I did __________  every hour/day/week, how does that look after a year/5 years/ 10 years?"   Choose the salad,  rinse and recycle the yogurt container, sit up straight, give a cheerful hello, invest your latte money.  Do something small today to reverse a negative trend  that is putting you on the path to a huge problem down the road.  Do it enough times, and you'll feel better about yourself, and your day when you go to bed
0 Comments

Improvised at-home fitness equipment part 2:  weight sled!

5/7/2020

0 Comments

 
Picture
Weight sleds have really gained in popularity - most gyms will be equipped with at least one.  They are used in group fitness classes, and are an essential tool for strength and conditioning coaches to develop power and explosiveness in athletes.   Problem is,  they are expensive!  They are cumbersome to store, and require plates. That is why we're gonna tour around the house and find a great way to make our own using things we might already have.  Your muscles will not know the difference!  Watch the video to give a visual to what I cover below.

Here is what you need (or something similar).  See the last image for what I used.  If you don't have the item, chances are you have something close. Each item is very easy and inexpensive to buy, but try to match up what you have as best as possible.  Best of all, each item (except the handles) can continue to be used for it's original purpose, and other at-home fitness solutions I will cover in future posts!
  1. A rubbermaid plastic tote, as pictured.  These are super durable and formidable enough for our purposes here!
  2. Some kind of handle (2) - I had old plastic tubing that I cut, so I could use the handles (image 2). 
  3. Ratchet straps (3) -  Used to secure exposed loads in the back of a truck or on a roof rack.  Can be bought in a pack of 4 for $12 at Harbor Freight.  Each strap has a 400lb weight capacity - plenty strong enough!   Extremely useful for many other functions too, so you might want to have these around anyway!
  4. Long rope
  5. Caribiner, or something like it
  6. Some heavy things to put in the tote - I used a 50lb bag of flour and a 25 lb dumbell for my exercise sample videos you can see below.  Fill it up with anything to match the resistance for what suits you and the exercises you choose to do.  There are many options!
Picture
Here is what I had laying around.
Picture
I cut up this old plastic tubing. These handles are perfect for what we need. The hole is perfect size for the hook on the ratchet strap
Picture
This tote can hold a lot of weight! I wouldn't hesitate to put over 100lbs in it. This is 75lbs total and worked great

Assembly

  1. Take one ratchet strap, and cinch it up around the perimeter of the tote, so that the hooks come together at the front.  Notice the closed loop on one of the hooks is centered.  Cinch it tight enough that it won't move, but no tighter.
  2. Make sure your load is slightly heavier towards the back end of the tote (opposite the hooks), so that when being pulled the front end tends to pull up a little bit.  Makes for more efficient dragging!
Picture
3. For the ROPE: 
  • I used a two-half-hitch knot to secure it to the caribiner.  Click Here for video - super easy and fast, yet very strong and easy to untie.  
  • For the rope pull (see the video below),  I ended up tying an over-under knot (like you would tying your shoe, and cinched tight) in the rope every arm length (plus a little bit) to create a better grip point, since the rope I have is quite thin.  If you have a thicker rope, you might not have to do that.
  • Attach caribiner to the black loop, and you're ready for rope pulls!  Watch it below
  • Sample workout:  In your back yard, rope pull the sled to your feet, bear crawl with the rope in hand, repeat for as many rounds as possible in 5 minutes.  Rest 2 minjutes, and repeat for two more rounds of 5 minutes, and you have an amazing upper body workout.  Adjust weight in your sled to meet your needs.
To create the handles
  • Take the other two ratchet straps.  Ratchet them up to the same length, as pictured
  • Place the hooks through the hole of the strap on the tote
  • Slide the handles on the other end hooks, and you're ready to pull.  See video below!  NOTE,  I should've lengthened the straps a little bit to allow the tote to pull a little straighter, but adjust as you see fit for your situation!
  • Now you are ready to do weighted sprints, jogs, or walks.  It's a great strength builder for the core and legs.  Anything you can do with a regular sled, you should be able to do with this iteration of it.  
Try it out, and feel free to reach out with any questions!

​Until next time...
Picture
Picture
0 Comments
    Picture

    tim deboer

    Welcome to the Broad Scope Narrw Focus Blog!   I hope you find a lot of useful and applicable information as we explore the broad world of Wellness together.  Check in often, as there will be new posts weekly!  Enjoy

    Archives

    September 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020

    Categories

    All
    Health From Home

    RSS Feed

Services

Fitness Facility
Group Fitness
Nutrition
Outreach

Hours & Contact Information

Hours of Operation: The Facility is staffed Tuesday - Thursday 7a-5p 
*Facility is accessible 24 hrs / 7 days a week 
e . fitness_facility@amway.com       p . (616) 787 - 7710
  • Home
    • Meet the Staff
    • Membership
    • Valued Resources
  • Wellbeing That Works
  • Fitness Programs
    • Personal Training
    • League Play
    • Broad Scope Narrow Focus Blog
  • Group Fitness
    • Class Sign-Up
  • Nutrition
    • Healthy Cooking
    • Newsletters
  • Optimal You Services
    • On Campus Bikes