Below are our best of hiking tips to ensure you enjoy the wonders of nature while also staying safe and healthy.

How to choose an appropriate hiking route

You might have friends that hike frequently and recommend many trails for you. But are they right trails that suit you?

Everyone has different experiences with hiking. This might be your first time planning a hike, or maybe this is a familiar one that you’ve done before. Regardless, you should always research the hiking trail before choosing it. 

Ask yourself the following questions when choosing a route:

How much time do you have?

Do you want a short hike or an all-day hike? For beginners, we recommend trailers that are 2 hours or less, and marked as “easy to moderate.” Keep in mind everyone moves at different paces so what is an hour to a power walker on a flat trail, will be different to someone that moseys and takes photos on more rugged terrain.

What is your fitness level?

Be honest, you want to enjoy the hike not suffer! If your experienced hiker friends share a similar fitness level (maybe they play on your hockey team or your best frenemy at tennis), what may set you apart is skill dealing with terrain, even though your hearts and legs are of the same fitness level. However if your marathoner-brother-in-law is asking you to join him on a 4 hour hike, and your hobbies don’t include the great outdoors…take that into consideration. Better to err on the side of “well that was too easy” than “that was awful I’m never doing that again!”

What is the elevation?

The elevation of the hike is one factor that determines the difficulty. If you’re a local, you know the Grouse Grind is a pretty intense hike. It’s elevation gain is approximately 800m over a 2.5km distance. So if doing the Grouse Grind is something you’re comfortable with and experienced doing, elevation gains like this over a short distance aren’t too bad. Compare that with Lynn Valley Loop, which has a 160m elevation gain over 5.1km, you can see how this hike would be much less of a cardio challenge.

Logistics?

Are the start and end points the same? Hikes generally fall into one of 3 (4ish) categories. 

1. 1. Start in one location and end in another. For these, you’ll want to figure out how you’re getting back to your car or if transit / uber is accessible to both the start and stop location. These are less popular because of the planning needed
   2. Single trail, out and back. Dog Mountain on Seymour is a good example of a single track hike. These can be popular if you’re concerned about getting lost, look for well marked trails (usually a brightly coloured tag nailed into a tree trunk), and the nice thing is you’ll usually meet people going in the opposite direction, so you know you haven’t wandered too far off the path!
   3. Lollipop route – when seen from above, these have a single trail in and out, but a loop (kinda looks like a lollipop) at one end. A good way to start getting comfortable with looking for markers and signs pointing you to “view” or “parking lot” or “X lake”
   4. Loop – This is pretty much what it sounds like, travellers may have the option of heading “left or right.” If you can read up on the hike, some websites allow people to share comments on the hike and you may see advice saying “go left, it’s nicer” and can decide if you’d like to follow their tip or not

Bring the Ten Essentials for hiking

Have you heard of the Ten Essentials?

The Ten Essentials are a list of items that help hikers be prepared for emergency situations in the outdoors. Although you may only use a few of these items during your hike, these items are essential to your survival if something were to go awry.

The original Ten Essentials list was created in the 1930s by The Mountaineers. This list included a compass, map, sunscreen, clothing, and more. However, over the years this list has changed to a “system” approach, which helps you determine what you should bring depending on the hike.

Here are the updated Ten Essentials systems:

• Navigation (map, compass, GPS)
• Headlamp (including batteries)
• Sun protection (sunscreen, sun-protective clothes)
• First aid (includes insect repellent and foot care)
• Knife
• Fire (matches, lighter, tinder)
• Shelter
• Extra food
• Extra water
• Extra clothes

Learn more about the Ten Essentials here: https://www.rei.com/learn/expert-advice/ten-essentials.html 

Wear the proper clothes and shoes for your hike

You might be tempted to check the weather, throw on whatever you have to go hiking, but wearing the appropriate clothing can help keep you comfortable throughout your hike. You don’t need to worry about expensive, special gear on a beginner hike, but proper clothing is vital. 

While we’ve certainly seen it before, we strongly recommend to NOT wear jeans on a hike. Denim jeans absorb moisture, which can leave you feeling extra sweaty and wet. Be sure to wear comfortable, flexible pants that allow you to move freely to transverse the terrain. 

Shoes can make or break a hike. Wearing improper footwear can increase the risk of sprained ankles and other debilitating injuries. Wear sturdy, well-fitting shoes or hiking sandals (if your hike takes you along beaches and shores, better yet, pack them with you if your trail has both beach and forest sections). These shoes should provide support, traction on any surface, and protection from rocks and roots.

For your upper body, opt for a moisture-wicking athletic top (made of nylon or polyester) that will keep you cool and dry. Wicking is a fabric’s ability to pull moisture away from you and to the outer surface where it can dry. This is very important as a base layer of clothing, as it will let you sweat without feeling chilled or clammy.

Layering is your best friend! Even in the summer, the temperature on trails can drop drastically in the evening. Layer in this order: moisture-wicking base against your skin, insulating mid-layer, waterproof outer shell. Be sure to check the weather forecast before heading on your hike, so you can dress accordingly. 

Do I need to pack food and water for the hike?

The answer to this question will depend on many factors. Just like any exercise or activity, it’s always smart to bring water to replenish body fluids lost through sweat and evaporation on hot days. Sometimes even if it doesn’t feel hot, we still recommend water! How much water to pack, depends on the length of the hike (1-2 hours, maybe a standard 8oz might suffice. Bringing more won’t hurt, and while it will be more to carry, you can easily find popular water bottles that carry up to 24oz, 42oz and 56 oz….and in fancy colours too.

As for food, shorter hikes might only require some trail mix or a ziploc container with fruit and veggie slices. Hikes that span 2-4 hours, sometimes it’s nice to pack lunch (a sandwich, leftovers, fruit and veggies). You don’t have to eat it all, but if you’re feeling peckish, it’s nice to have accessible. Remember to pack out your scraps too, resist the urge to toss your orange peel into the bushes or let the wrapper blow away. Definitely do not feed the animals. Yes, they’re cute, and yes, other people are doing it, but it will keep everyone safer if you don’t feed the wildlife. Nature and your other trail hikers will thank you.

Pace yourself and enjoy the hike

Opportunities to bask in the sunlight and be in nature are hard to come by, so why rush the experience? Beginners unfamiliar with the concept of pacing can sometimes start their hike at a really fast pace, which will drain their energy and leave them exhausted. Slow down and pace yourself to conserve energy. If you’ve done the research and know how long the trail should take, use that as your gauge. Take your time to find a comfortable pace.

If you’re hiking with a group, it’s best practice to stick with the group pace and not wander off. Know where the group is at all times and navigate trails together. If you’re stopping to take pictures or video, let someone know, or pair up, so you don’t accidentally get left behind. If the group is on a schedule (maybe shared transportation was arranged), determine the goal and pace of your fellow hikers, ask if there is lots of times for water breaks, nature (or selfie) photo ops etc. so everyone can arrive and depart at the same time.

Take this time to soak in nature, slow down and enjoy the tranquility nature has to offer. Who knows, you might spot some wildlife or find a beautiful view. A trend we’ve noticed recently is people playing music on external speakers, while hiking. Sure, music played at parks or beaches may have become a “thing” but see if you can enjoy each other’s company, birds singing, the sound of wind through the trees without the aid of a device, we think you’ll all have a better experience this way.

Thinking of hiking with your dog? Check out this link if you both want to get started on the local trails.

We hope you enjoy your hike, so get out there, be safe and tell us all about your adventures when you’re back!

Author: Courtney Knowler

The post Hiking tips for beginners first appeared on Le Physique | Vancouver Personal Training.

Why did you pursue dietetics/nutrition? How do you define what you do?

Alex: I got into nutrition and dietetics for my love of food. I absolutely love food and love eating! I also love feeling healthy, energized and great, and I love helping people feel the same way. With those two passions combined, becoming a Dietitian made sense. I believe in the power of food, how it can heal, enhance and change your life. Of course, when I talk about food, I’m referring to real food, and I think that’s what is missing in most people’s diet today.

Jennie: I got into holistic nutrition because I have always had a strong connection with healthy food and how it has made me feel. I would define a Holistic Nutritionist as someone who addresses all different angles of a person’s health – all systems working TOGETHER. We believe the body is complex and each person has different needs – therefore we treat the person sitting in front of us.

What’s your educational background?

Alex: I have a Bachelor’s degree in Dietetics and Nutrition, specializing in clinical and sports nutrition. I also have a diploma in Nutrition for Health Promotion and Disease Prevention from the University of San Francisco, a certification in Bach Flower Therapy, Mesotherapy and am a certified Yoga Instructor.

Jennie: I have a Bachelor’s degree with a major in English and Creative Writing. I also am certified to teach English as a second language and have a diploma in Applied Holistic Nutrition.  I graduated all with honours. 

What relationship should people have with food?

Alex: We think that our relationship with food is just that – a relationship with food, but in reality it is the relationship with our body.We have to think about food as information, and what information we want to give to our body (and of course, this information has to taste delicious!). Feed your body with what it needs, respecting and listening to my body every step of the way. Food has always been an important part of my life, in part because of my culture – everything revolves around food! Not just eating it but a strong, passionate connection to the process of making good food, and sharing it with your loved ones.

Jennie: Start to become aware of the impact your eating decisions have on yourself, community and the environment. This is why 10 years ago I decided to go plant-based. Since then I have become so much more adventurous and creative in the kitchen! Experiment by discovering different flavours, ingredients and substitutions that make cooking and working with food so much more fun and ethical!

How can someone stay inspired and motivated to eat well? 

Alex: Focus on health and your body from the inside out. If you want to feel good, be healthy and have a high-quality body, eat good, high-quality food. Also get yourself in the kitchen! There’s something magical about cooking, you learn so many things along the way and you can decide which ingredients you want to use and how, so you become more aware of what you put inside your body. I have a few cookbooks for when I feel stuck in a rut, I don’t think I’ve ever followed a recipe perfectly! They do inspire me to play around with different flavours and ingredients that I normally wouldn’t.

Jennie: Stay inspired to eat well by making cooking fun! Set aside time to prepare a healthy meal or snack with friends and family. I always look forward to getting fresh ingredients from a local market and experimenting with my own recipes. The process of collecting our ingredients and cooking our food should be done with care. To feel good, energized and stronger for your workouts and life you need to feed your body well!

What is your opinion on taking supplements? 

Alex: Always have a reason and be informed. I don’t recommend taking supplements just for the sake of taking them. I do recommend being informed of what the supplement actually is, if it has any side effects, where it’s sourced from, the presentation of the active ingredient, the bio-availability, etc. There a lots of people who take supplements that don’t really need them, always ask your health professional before starting.

Jennie: I believe they definitely have their time and place. It’s no surprise that your body’s preferred source of vitamins and minerals if through food – but sometimes we need some extra help or compensation.  Especially if you’re in a “treatment” phase. 

What nutritional recommendation do you have for athletes?

Alex: The quality of your food will determine the quality of your performance. Stay hydrated, get plenty of sleep at the right time, invest in high-quality protein sources and ‘superfoods’ like cordyceps, spirulina, chlorella, etc. Watch out for nutrients you may be deficient in, have clear goals and have professional guidance to reach them.

Jennie: The MOST important thing is to listen to your body. If it’s sore or fatigued, maybe you need a rest day or to take it a little easy. You can’t burn your body out. Recovery after workouts is so important; refuel with adequate protein and carbs, rehydrate with electrolytes to speed recovery time, you’ll get way more out of your training.

What nutritional recommendation do you have for the aging population?

Alex: Strength training. It isn’t a nutritional recommendation but it is extremely important! Stay hydrated, keep a steady protein intake and be aware of your needs, whatever they may be: hormonal support, bone health, inflammation, etc. I would also recommend including turmeric, black pepper and ginger in your diet.

Jennie: It’s actually pretty important to think about getting a nutritionist on your health care team. The aging process if very stressful on the body and can be made easier and supportive with proper nutrition.  Managing bone/weight loss, delaying memory loss and preventing falls can all be supported with proper nutrition and lifestyle adjustments. 

Are you hosting any upcoming workshops or nutrition classes open for registration? 

Alex: I am hosting a few this year although the date is yet to be determined. You can follow my Facebook Page or Instagram (links below) to stay updated on my upcoming events!

Jennie: I will be collaborating with Danille at renewretreats in October! It will be  all about how to properly fuel yourself for hiking – before, during and after! It’s going to be great and super informative, it’s a subject I’m super stoked about. I’m also collaborating with Nicole, the Client Care Manager + Cardio Trainer at Le Physique, on a workshop to target S.A.D. (Seasonal Affective Disorder) with therapeutic yoga and nutrition! Tickets are not yet for sale, but I will post further information on my social media closer to the workshop dates.

Connect with Alex…

Facebook Munchies of the Healthy Mind, Instagram @munchiesofthehealthymind or @la__maka, or email alexandracabezarasch@gmail.com

Connect with Jennie…

Instagram @jenniesokol or email jenniesokol4@gmail.com

Nicole LeClair

Nicole is a therapeautic yoga teacher and UBC kinesiology student passionate about holistic health and wellness. She aims to embrace a variety of perspectives to natural health and healing approaches. Her curiosity continues to fuel her journey in living a healthy lifestyle for her mind and body.

The post Dietetics & Holistic Nutrition: Tips from the Pros first appeared on Le Physique | Vancouver Personal Training.

5 Hiking Tips

1) Before conquering “Mother Nature’s Stairmaster,” hop on a gym’s Stairmaster, or hit some stairs outside! The Stairmaster can mimic the climbs seen on most steep trails while minimizing the impact on your joints. Once you are used to the machine, try increasing the intensity of the exercise by letting go of the rails!

2) Step up your cardiovascular fitness with some interval training! Either on the treadmill or outside, alternate between high-intensity (run) and lower intensity speeds (slow jog). If you’re on a treadmill, try to bump up the incline starting at level 1 to better mimic running outside.

3) When shifting weight from rock to rock, stability is a must! By increasing core strength, balance is improved! The major player in core strength is the transverse abdominis muscle. This muscle plays a key role in spinal stability and by working it, the risk of lower back pain can be decreased. Try planks, glute bridges, and dead bugs to work the transverse abdominis, and make sure the muscle is engaged by pulling your belly button in toward your spine! 

4) One may not think that flexibility is important for a hike, but with steep stairs, some stretches beforehand could go a long way. Try some dynamic stretches (those that involve moving instead of standing still) before you hit the trail to warm up your muscles like toe touches, butt kicks, high knees, and arm circles.

5) Often the biggest thing holding people back from physical challenges like a hike they haven’t done before is a lack of confidence in their abilities. If you’re feeling nervous, mental exercises to get you motivated and feeling ready to take on whatever this hike throws at you. Try repeating an inspiring message in your head like to get you going or keep you going when you get tired, challenge your inner critic!

What do you do to feel prepared for hike? Let us know in the comments!

Written by Mika Fogelman– Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post 5 Tips Before Hitting a Hiking Trail first appeared on Le Physique | Vancouver Personal Training.

Photo original source via Wikimedia

Two things that separate Vancouver from the rest of Canada are the diverse trails you can explore and how accessible it is from the city! From the popular nature stair master, Grouse Mountain located in North Vancouver to the alpine blue Joffre Lakes in Pemberton, there are countless trails of various difficulty. Many of which where you get a rewarding view at the end!

This article gives you a couple squat variations to help you strengthen the muscles around the knees and ankles. Strengthening those muscles are beneficial for hiking on inclines, uneven terrain and the eccentric loading when going downhill.

Single-Leg Stability Ball Squat

The exercise ball in this squat helps with stability when squatting down. Using an exercise ball is a good introduction to single leg squats. This exercise targets the legs, especially your quadriceps and glutes. It also works on knee and ankle stability by standing on one leg.

Reps: 12-15

Sets: 2-3

1. Position the ball so that it rests in the small of your back.
2. Place hands on the hip and push your back against the ball
3. Have one leg bent in the knee and extended towards the back
4. Slowly lower the body down bending in the hips and knees as far down as you can, or until your working thigh is parallel to the ground. Inhale during this movement.
5. It’s very important to note that your knee should stay behind your toe during your squat movement. If your knee it is too far forward, try positioning your foot further away from the ball to allow for a longer stride.
6. Also make sure your knee does not “cave in” during your squat. Keep your ankle, knee and hip in line.
7. Exhale while standing back up to to the starting position

Squat on a Balance Board

To challenge your balance a little bit more, here is another variation standing on a balance board with both feet. This exercise also helps strengthen those muscles that surround the ankle and knee joint.

Reps: 10-12

Sets: 2-3

1. Start by placing feet on the board
2. Put arms out in front to create more stability
3. Squat as far down as you can without the edges of the board hitting the ground and inhaling during this movement
4. Again, make sure your knees stay behind your toes and your knees do not “cave in” throughout the motion.
5. Stand back up while exhaling to starting position

For a more challenging variation, you can also try doing this exercise on a Bosu ball.

How did these exercises work for you and what’s your favorite squat variation? Let us know in the comments below!

Blog post written by Mika Pelaez – Client Care Manager
Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

The post Best Squat Variations to Train for Hiking first appeared on Le Physique | Vancouver Personal Training.

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