Latest / Fit for Hiking / Ep. 154 How to Prepare Your Body for Outdoor Adventures: Fitness Tips for Women
Transcript
- How to Prepare Your Body for Outdoor Adventures: Fitness Tips for Women Hi, my name is Brady and I'm a longtime fitness professional and Midwest girl turned mountain living hiking addict. And combining my knowledge of fitness and passion for hiking, I've helped hundreds of women get lean and strong for the trails. Think of this as your one stop shop for both education and inspiration on all things female wellness, trail talk and adventure. Hiking, female metabolism, motherhood, nutrition, travel and fitness are all topics you'll hear discussed here. If you are outdoorsy and active, looking to level up your health, unlock your potential, and become inspired to live your most vibrant life, you're in the right place. You're listening to the fit for hiking podcast. Hello everybody, and welcome back to another episode of the fit for Hiking podcast. Um, I have been under the weather for, oh my gosh, like two weeks now, so my voice is still a little groggy. Um, I have had the perfect trifecta of getting a like respiratory infection or, uh, virus RSV, which you probably have heard of if you have young kiddos. Uh, we got it from my daughter. And then that turned into a sinus infection. And then on top of everything, I got influenza A, which has been so bad this year. So it has just been, um, a crap storm of sickness in our household. I feel like the entire month of February I've just been laying low, haven't gotten to get out and do anything that, like, fills my cup or, um, you know, do anything social or active. So I'm excited to be getting into this topic today and kind of like living vicariously through the hope of being able to do this stuff eventually. February is a hard time of year. It's just a little bit on the bleak side. Um, so I'm excited to start thinking towards hiking season, prepping our bodies for adventure. That is what we're talking about today. And the reality is, we are only if you're listening to this in real time. We're only three months out from hiking season, you guys. Okay, so it's coming. And one of the best things that you can do in the off season or shoulder season is get your body prepped and ready so that when hiking season gets here, you don't have to wonder if you're ready from a conditioning standpoint, from a strength standpoint, you just feel like you could say yes to every opportunity that comes up. That's a really empowering feeling to just be able to show up at the trailhead and know, like, okay, whatever this is, whether it's a four mile hike or an eight mile hike, or maybe a multi-day trek that you have put in the work to prep your body and mind for that adventure. Um, and being able to say yes to all the things this, this hiking season. So let's talk about how to prepare your body for outdoor adventure. Um, specific fitness tips for women. We're going to go over ten tips for getting your body ready for adventures and for hiking specifically. All right. So number one is to build stamina and endurance. So we're talking from a cardiovascular standpoint right. When you're looking at fitness you have kind of the muscular side of things. And then you have the aerobic side of things which is more of how you do from a cardiovascular standpoint, how your heart handles, um, the challenges thrown at you when you're looking at long hikes or really intense inclines, things like that. So cardio wise, you want to have a good mixture of some steady state cardio and then maybe some like hills and interval work as well, because you're going to see both when it comes to hiking, especially if you're doing a multi-day trek, there's going to be probably long stints where you are just doing some slow, steady, kind of like just rolling terrain where there's not a ton of, um, you know, big intense inclines and then declines. It's just kind of steady. And you're maintaining a similar effort level for a long amount of time. That would be like a steady state cardio type of, of workout. Um, then you have the inclines and the hills and the more of like interval type of, of work. So that's when you see, um, maybe like a really intense switchback section or you're having, to cover 1000ft of elevation gain in a mile. Um, and that's where you really want to make sure that you're ready, both aerobically. So that's the steady state side and anaerobically. And that would be like the quick bursts or the shorter, more intense sections of a hike. Okay. So in order to prep properly for your stamina and endurance, you really want a good mixture of both. And this doesn't mean that you need to be doing cardio constantly. However, I would argue that just one day a week, even of each type of training stimuli will be really, really helpful to incorporate, especially as you get closer to, um, some big hikes. So if you are going to look at this from like a weekly standpoint, I would say let's do at least one good steady state cardio session per week. So that's going to be like jogging, uh, actually getting out and hiking, incline walking, um, cycling, elliptical or StairMaster. StairMaster is awesome because it really mimics what you're doing on a hike, similar to incline walking on a treadmill. Um, if you need to do that indoors or don't have access to, like, hilly terrain, you know, just really quick and easy outside your doorstep. So I would recommend doing that at least one time a week if you're able to do it more, especially if you know that you're going to be getting into some like big hiking, you know, goals this summer. Make sure you're doing this a little bit more. So it really depends on how soon your hikes are, how intense your hikes are, how long they are, all of these different components. And this is where having maybe something that's more personalized to you can be helpful, which if you stick around to the end, we will have a little discount available for anybody who's interested in Mountain metabolic coaching. Quick plug for that. Um, but I would say it's going to depend on what you have going on during your hiking season and what your goals are. Okay. So, um, at least one and that session should be probably at least 40 minutes. Um, because most of the time when you're going out for a hike, you're not doing ten minutes and then calling it a day, right? So the longer the better. But obviously just fitting this into real life, 40 minutes to an hour is great. And this is a type of workout where you're not going to vary your intensity, your pace, anything. It's just going to stay the exact same. And you want to think about being able to do this type of steady state cardio workout with your mouth closed, breathing in and out through your nose the whole time. This is what helps keep it in an aerobic conditioning state. We don't want to shift over to anaerobic. That's a different type of energy system, a different type of training that we'll talk about here in a second. So to keep it aerobic you really want to make sure that you're not going too hard and that you're not ramping up intensity to the point where your mouth breathing and panting like crazy. So think about like you should be able to have a conversation with someone. So if you're like on a jog or on a hike with someone, you should be able to talk to them the whole time. That's how you know you're still working in the aerobic energy system, which is really important to build up that baseline for hiking. Okay, so pick your activity 40 minutes to an hour once a week. At least get going with that super easy to implement. It's it's not going to take a lot of extra brain work. You're able to just kind of throw on an audio book, you know, chat with a friend, call somebody, put on a podcast, whatever it is, and just get it done. Then we want to look at. Incline Hill training. Um, which also kind of falls into the category of interval training. Um, so if you're going to be hiking or climbing, it's really going to be helpful to have access to some sort of incline as you are training to do inclines in real time. Right? So if you live somewhere that's hilly, awesome. You can literally just do this outside of go and practice doing some incline walking, maybe doing some intervals where like you really push your pace for a certain amount of time, maybe even add in a little bit of jogging, um, or putting a weighted pack on your back while you do this. Um, or if you don't have access to hills, that's okay too. You can do this on a treadmill when you're setting certain incline. You can also do this on a StairMaster. Okay, so if you don't have access to hills, then you are going to need to invest in a gym membership, um, or a treadmill or something where you can train for this because there's really not going to be a good way to do this if you don't have hills near you and you're unwilling to use gym equipment. Okay, so just make sure that you have access to one or the other, and then you're going to also want to do that at least one day a week. Okay. So these don't have to be anything where you're sprinting up a hill or anything like that. It's just hill walking, but you're practicing doing different grades of incline. Okay. So um, you know, having again, having a coach who's setting up some incline workouts for you, telling you exactly what incline to practice, what times to do, what your intervals should look like, that really does go a long way. If you're like, I have no idea where to start with some of this stuff. Um, so I definitely recommend doing that at least one day a week as well. And again, this will vary based on your goals, the hikes you have, and the closer you're getting to some of those bigger hikes. But just to start out, one day a week of each of these types of training will go very long way with the intervals. I would say doing at least 30 minutes or so once a week is a really great place to start. All right. Let's talk about tip number two building strength. So now we want to look at the muscular side of things. A lot of people have this misconception that if you are a hiker all you need to do is just hike and do cardio and that's it. Really. This is not going to do a whole lot for you when it comes to injury prevention, making sure that you have the muscular endurance to keep doing these things, especially if there's a lot of like big rocks that you're stepping over or you're carrying a heavy pack on your back or your core is weak, it's important to feel strong, to prevent joint pain, and to just allow you to thrive on these hikes and feel strong enough to take on anything. Um, the aerobic side of thing is just half of the equation. Okay. So you really need to be pairing these two together for optimal results and to feel your best both on the hike and after the hike. So let's talk about what we want to focus on strengthening. Obviously full body is optimal. You want to feel strong in every area, but for hiking sake we're going to talk about your lower body, your back and your core and your balance. So leg workouts, making sure that you're incorporating some good lower body work. Obviously when you hike, you think of your legs. Yes, you're using your legs quite a bit. So squats, lunges, step ups, step downs, deadlifts and hip thrusts. So we don't want to just focus on the legs. We also want to focus on the hips and glutes because those are your powerhouses. You are stepping up. You don't want to be relying only on your quads and knees. You want your glutes and hips to really bear the brunt of that, because they're going to be a lot more, uh, powerful and a lot stronger. That's where we as females carry a lot of our potential muscle mass. So capitalize on that and build some strong glutes and hips. Um, in caps, of course. You want to make sure that all the way down from your hips and glutes to your calves that you feel strong. So those are some good exercises to incorporate every single week. Um, and I am a big advocate of the single leg exercises. So things like the lunges, step ups, step downs, single leg leg press, single leg deadlift, split squat variations these types of exercises you do not want to miss out on, because when you are hiking, you are uneven the whole time you are on one leg or the other. So it's really important that both legs are equally as strong, and we tend to be stronger in one side or the other. If we're not doing single leg work to really make sure that we are isolating each leg at a time. Okay, so make sure that you are focusing on single leg exercises in addition to regular, you know, double leg like squats and deadlifts, hip thrusts, things like that. Um, and again, if this is overwhelming, don't worry. I have, uh, metabolic coaching for a reason because we put all of this together. So stick around till the end and we'll tell you how you can get half off of your first month of coaching. If you want someone to just put all of this together for you in a comprehensive way, where you don't have to wonder if you're doing it right. Next is back exercises, so this one might seem like a little bit silly. Like why do I need to exercise my back when hiking? Um, ro variations, pole movements and bicep curls are really helpful in strengthening your posterior chain so your postural muscles in your back so that when you're wearing a heavy pack, you have proper posture. When our back muscles are weak, we're going to struggle to maintain good posture when weight is added. Okay, so most people struggle to maintain good posture just living their lives. Then you add a big heavy pack into the mix. You're going to have back pain and you're going to struggle to carry that pack well with good posture if you have no back musculature. Okay, so and most people are way weaker on the back side of the body than they are on the front side. We're very front focused. We're always kind of forward rounded as we're sitting in our work chairs, as we're typing on our laptops, as we're typing on our phones, we're always hunched forward. Um, so it's really important to have a strong back just for your overall well-being and good posture and day to day living, but especially if you're throwing hiking with a pack into the mix. Okay, so, um, don't sleep on your back muscles. Back muscles are so important. So having, um, a really good ratio of pull to push. So pushing would be like your chest muscles, your triceps, your shoulders. A lot of people do push ups and chest presses and shoulder presses, but they're neglecting doing any sort of pole work or rows. So making sure you have a really good ratio in your workouts day to day. For workouts. So a strong core is going to stabilize your body to help with balance, especially on uneven terrains. You're going to find yourself in some precarious positions when hiking, sometimes where you're trying to, you know, cross a river or balance across a log or straddle a tree to hop over some big trees that have fallen down, um, or get over some massive boulders. You need a proper core. Good core strength is so important. So, um, having a good variation of, um, core resisted movements, core twisting movements, resisting, twisting things like that. There's different types of core movements that you're going to want to implement into your weekly routine. So make sure that you're getting some core work as well. And then finally balance training. Um, so again, single leg exercises will really help with this, but just make sure that you're doing things that require you to balance a little bit instead of always relying on, like if you're doing the StairMaster, always holding on to the thing in front of you, um, or always holding on to a wall or stabilizing when you're out hiking, you're not going to have access to those types of things sometimes. So it's important to really work on your balance. Single leg balance boards are really helpful for this. So if you have access to a balance board this is going to help immensely. Um, or just doing things on on uneven ground because that's what's going to be happening when you are hiking. Right. So it's important to kind of practice some of those things and put yourself in positions where you have to improve your balance. Number three, we're going to be talking about mobility and flexibility. Um, so it's important to start your workouts with dynamic stretching. You don't want to just dive in without any, um, warming up of your muscles and joints. Okay. So this is something we start every single mountain metabolic workout with is a dynamic warmup. So this isn't just standing and reaching for your toes. This is dynamic movements where you're getting your body going. You're getting the blood flowing. You're actively warming up your body, um, with movements that are going to help with your mobility during your workout. Okay. So get some dynamic stretching at the beginning to get your muscles warmed up. And then at the end of the workout, that's when you want to use static stretching. So that's your chance to do the things where you're kind of more just focusing on flexibility, um, for injury prevention and to make sure you're not getting too stiff. Um, and specifically when we're looking at hiking, there's two types of areas we really want to focus on for mobility. And that's ankle mobility and hip mobility. So let's talk about some drills that you can do. And obviously over audio it's kind of hard to like visualize what this is. So I'm not going to take the time to explain it all every single exercise. But you can write these down, look these up on YouTube or whatever it is that you want to do. Um, and you can start to implement these, but I'll tell you what they are and why they're helpful. So ankle mobility drills we're going to want to look at ankle circles. Ankle circles are going to help ankle range of motion and circulation. Ankle dorsiflexion stretch. This is going to stretch the calf and improve range of motion for walking on uneven surfaces. While calf stretch is going to target calf flexibility and reduce ankle stiffness. Lunging ankle stretch is going to improve ankle flexibility and mimic the hiking stride. Okay, so if if you are taking notes hopefully you got those down. And we can link these again in the show notes so that you have another reference point. If you want to search these and see what they look like in action. Um next is the hip mobility drills. So let's get into those. One is hip circles. So you can do this standing or on all fours. But it's going to help to mobilize the hip joint increase circulation around the pelvis. Okay 1990 stretch is our next one. It's helpful to open up the hips and enhance flexibility for squatting and lunging. Next is lunge with a spinal twist, and this helps, um, by stretching the hip flexors, glutes and the spine, which will improve overall hip mobility. Standard hip flexor stretch lengthens the hip flexors, which can become tight from long hikes or sitting. I love this one personally. And next is our pigeon pose. So you might have heard of this. If you are a Yogi or you enjoy yoga from time to time, um, it helps open up the hips and target the glutes and piriformis muscles. And then there's a stretch called the World's Greatest Stretch. And this one is great for increasing flexibility in hip flexors, which can definitely get, uh, stiff from tons of hiking or snowshoeing especially really gets the hip flexors, tight hamstrings and thoracic spine. Okay, so those are just some ideas to get you started if you want to improve your ankle and hip mobility for just everyday life, but also for your outdoor activities. All right, moving on. Number four. Practice hiking with a pack. So I have a pack that I really enjoy. Um, that, uh, is weighted. And so you can purchase something like that if you want something that's just like super easy for implementing into your training. And I'll do things like step ups, step downs, lunge variations from steps, things like that. With that pack on, um, I can also go on walks around my neighborhood with that on, um, so it's a really great way to just get some training in with an actual weighted pack on. Or you can just use your day pack and throw some weights in there, throw some heavy things in your pack, and it might feel a little bit more like lumpy and uneven, but that's kind of how it is when you're hiking. So, um, if you're going for incline walks, hill walks, um, even just like on the treadmill or on a StairMaster, you can bring your pack to the gym and do that. That's totally fine. I've seen so many people doing that now. Um, which is really cool to see because you know, that they're training for something in the outdoors. Um, and that that's really going to translate to better performance for them. So that's a really good tool to use, especially if you maybe don't get to go hiking super often. You're training for a trip that's far away and you don't have access to to hiking trails nearby. Number five is to prepare for altitude. So I always get this question because a lot of people are training at sea level and then they are coming into high altitude areas. So if you are heading to high altitude, you're going to want to gradually increase your exposure to high altitude. So ideally you're not just landing, you know, getting here on a plane, going straight up to like 10,000ft. If you're used to sea level, ideally you spend a few days maybe acclimating at a moderate, um, altitude. So for instance, if we're looking at Colorado, um, if you're flying into Denver, then you're immediately thrown into, uh, 5000ft elevation. And if you are trying to do things gradually, maybe you hang out in Denver for a few days, um, do some things around the foothills where the altitude isn't too intense. And then from there you go to your higher altitude for like a big backpacking trip or a big summit if you're wanting to do 14 or something like that. Um, so try to do it gradually, especially if you know that you do suffer from altitude sickness. That's a very real thing and it is not fun, especially if you've been working for towards a big hike for a long time. It's not fun to have that ruined by altitude sickness, so try to acclimate gradually. Um, also, another trick is going to be staying as hydrated as humanly possible. So having things like, um, the element packs or liquid IV or whatever your favorite type of electrolyte pack is, coconut water is a great option as well. Um, just making sure you have enough water, even if all you're doing is hanging out in Denver for a few days, you got to really, really hydrate like you mean it. Um, there's also like hydration IVs that you can get. So if you're really struggling or if you don't have a ton of time to acclimate, then you could get a quick IV before you go and do a big hike at a high elevation. Um, there's really not a whole lot you can do when you're training at sea level, unless you're wanting to invest in, like one of those mass that changes the, uh, oxygen availability that you have. Um, so those are the tips for when you actually arrive where you're going to be. Number six. Practice hiking and outdoor skills. Um, so just make sure that you are familiar with how to use a map, how to use a compass, how to use GPS app. If you have like one of those offline, um, uh, like a garment inReach, things like that. You need to know how to use those things in actual emergency situations. Um, because having it is great, but if you don't know how to use it, then what's the point, right? So practice these skills beforehand so that you're more comfortable when you're out in the wilderness. Similarly, you want to know how to adjust your pack. You want to know how to set up your tent. You want to have all of these skills just down so that you don't have to worry about these things in real time. Because what if you're having to set up your tent in the middle of a thunderstorm while you're backpacking, right? You want to be efficient at these things. You want to be quick. You don't want to be second guessing. Oh my gosh, I've never done this before. Crap, I have no idea what I'm doing. Um, so making sure that you practice your outdoor skills before you head wherever you're going, where it's going to be a lot more real. Number seven is nutrition and hydration. So you're going to want to make sure that you are fueling your body properly for your hiking. Um, if you're not really sure where to start with nutrition, you can go back and listen to our, um, nutrition episodes. We have one that's specifically for hiking performance, and then one that's just a general guide to nutrition. Um, so you can definitely check those out. Um, but you want to make sure that you have enough fuel for your hike. So when you're actually packing for the hikes themselves, make sure that you have carb and protein focused meals and snacks for the trails. Um, and then in your day to day, making sure that you're fueling with mostly real foods that are a good balance of protein, healthy fats, and complex carbs versus just, you know, having those super high glycemic carbs that are very highly processed, um, and not a lot of protein or fats to balance things out. So we want to make sure that we're eating in a way that's going to fuel our training, um, to get the most out of what you're doing. Right. Because what's the point of doing all this training if you are not eating or recovering in a way that's going to support your body to get the most out of, out of your training? So you want to make sure that you focus on fueling your body and hydration. So drinking water consistently throughout your training and during your adventure, um, so that dehydration is not a factor in derailing your adventure or making you feel like crap when you're training. Um, so those are the two things that you really want to focus on. And again, you can go back and listen to our more thorough nutrition episodes. We have several of those, and those are kind of like deep dives into nutrition, which I think will be, um, a little bit more thorough, if that's what you're looking for. Number eight rest and recovery. So you want to make sure that you're getting at least 7 to 9 hours of sleep for proper muscle recovery and mental sharpness. Um, the whole like, sleep when I'm dead hustle culture thing. That's just not it. We don't need to be miserable or depriving our bodies of sleep, and actually, it's quite the opposite. We are meant to get enough sleep to function properly. This is also going to help balance your hunger and satiety hormones. So if we are constantly sleep deprived, you're going to have, uh, more cravings. You're not going to feel as full, and you're probably more likely to just kind of like graze on things that are not healthy for you. So it can be a kind of a vicious cycle. Um, if you are not getting good quality sleep and you're not going to feel as good on your trainings and your adventures. Okay, so make sure that you're getting adequate sleep and also rest days. So including some rest days to avoid burnout and injury. Um, I know you might have listened to all the things I listed off as far as like the different aerobic and anaerobic training, the muscular training, the different areas you want to focus on and think, well, how am I going to take a rest day? There's so much I need to cover every single week. Again, this is why we put all of this together for you in our program, Mountain Metabolic Coaching. So if you are like, I have no idea how to make this work and still have multiple rest days a week, we've got you covered. Um, don't you worry about it. We factor in rest days for all of our clients. Rest is a very important piece of the puzzle. We're not resting. We are not going to be able to actually build muscle or really reap the benefits of the training. Okay? And number nine mental preparation. So having mindfulness and focus around what you're trying to do is very, very important. Because when we visualize ourselves being successful, when we believe that we can be successful, it really does go a long way. Um, like right now, I'm preparing to have my second baby and everything that you hear about giving birth is that like the mental battle is half of it? Like if you go into it mentally strong and telling yourself these affirmations and knowing that your body was made to do this and that, you can absolutely do this. Um, and being positive mentally, it will completely change your experience versus if you go in panicked, questioning yourself, not having positive affirmations, feeling chaotic about the whole thing. Um, so the same is true for any big pursuit, especially if you have some nerves around it. If you are just getting into this stuff, or if you've never done a big backpacking track or a big summit before, then you're likely going to have some emotions and some anxiety about that. That's totally normal, but you want to go in with mental focus, with mindfulness, and with just overall positivity so that you aren't having these panicky thoughts and you go in knowing, I can do this and I can face challenges because the reality is you don't know what you're going to face when you're out in the wilderness. There's going to be things that will come up and you have to be ready to handle that with a calm and clear mind, instead of just panicking at the first thing that comes up that you didn't expect. Number ten. Get acquainted with your gear. So not just talking about your tent and things like that, but we're talking about, like, your boots, what you're wearing. You want to make sure that you have proper clothing. That's moisture wicking fabrics, good sun protection, um, and things that are going to be suitable for the conditions that you're facing in proper layers. Um, just remember that anytime you are gaining an altitude, you're going to be experiencing potentially some crazy weather changes and it's going to get a lot colder, especially as the sun goes down. So you want to make sure that you have proper layering, um, to accommodate for that. The weather can change so quickly in high altitude terrain, especially in the mountains. So you want to make sure that you're prepared for rain, shine, snow, sleet, all of the above for every single hike. Um, even if it's not showing that on the forecast. Um, so make sure you have the proper clothing. You're also going to really want to test out your hiking boots. Okay, so if you are trying to break in some new boots, doing some incline walks, or even just neighborhood walks wherever you are in your boots to make sure that they're a good fit, that you're not going to be dealing with all of these, uh, blisters from trying to break in your boots while you are in the middle of a three day track, and you don't have any way to tend to the blisters, and you're stuck in those shoes, and they're super painful. Um, so make sure that everything fits well, is somewhat comfortable, break them in before on shorter adventures, or just in day to day walking or training. Okay. All right, you guys, this brings us to the end. Um, so, like I promised, I have a half off first month of coaching offer for you guys as podcast listeners. Um, so metabolic coaching is really kind of the culmination of, um, both the ability to train for your hikes with the proper structure, the best possible programming to get you in shape for your adventures. Um, but also just your overall lifestyle. If you have secondary goals, like wanting to figure out how to eat healthier, lose weight, um, work on some gut and potential hormone issues that have been underlying and and you're not really sure what's going on with those symptoms. Um, dealing with stress management, um, just getting better habits overall in your day to day, if you're just struggling to actually stick with something or do something long term and you're caught in this vicious cycle of I start something strong, and then I fall off and I revert back to old patterns. We really cover it all with mountain metabolic coaching. It's a holistic approach to your training, your nutrition. You get accountability. And we really want to set you up with, um, you know, metabolic success. As you transition out of the program. We want you to be able to maintain these results long term. And we're not just going to slap a quick fix on something. Um, so if this sounds like what you are maybe looking for or you're interested in learning more, then you can apply at the link in the show notes. Um, is our coaching application. When we get a call scheduled with you, you can mention that you're a listener of the podcast, and we will give you half off of your first month of coaching. Um, again, there's only three months until we're in, uh, hiking season. So if you have been kind of putting this off, you're like, oh, I'll do it in 2025. And now we're a few months into 2025 and you saw that started something. Now is the time. If you want to feel your best not only on your hikes this summer, but just physically with your body confidence heading into summertime. Now is the time to get started, so check out that link. If you're having a hard time finding that, you can also DM us at the Fit Underscore for Hiking Instagram page and just say apply. Or I'd like to apply for coaching. I'm a podcast listener and we will help you get started in the right direction. All right, I hope you guys enjoyed this episode today. Thank you so much for listening and I will chat with you in the next one. Thanks for tuning in to this episode of the fit for hiking podcast. As always, I hope it leaves you feeling inspired and informed on how to take your health and adventure into your own hands. For more content like this, be sure to follow along with my daily posts at Ponytail Underscore. On a trail that's ponytail underscore on a trail. You can also stay up to date on my new episodes being released at Fit Underscore for hiking, and find more free resources at Pony Tail on a trail.com. Happy and healthy trails.