Articles by: Joonas

Evolution of training goals

In my teens and 20s, all I cared about was my looks. That’s all I trained for. Well, that and my ego. Trying to punish myself to be the strongest and fittest person in the gym (I never was). My early 30s were about the same. Although with less ego […]

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After 40+ years of various sports, her knees were cooked

“I don’t want to squat because it fucking hurts.” That’s about the first thing Julie said to me when we first spoke. She’d had a few knee reconstructions and now ambled away with about zero cartilage in both knees. She was adamant that she would never squat again. And because […]

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If you can’t fit strength training into your daily routine

There’s a good chance you need to change your daily routine. Not overhaul your whole existence. But to reshuffle parts of your schedule schedule. Cancel a thing or two to make space for 30-45 minutes a couple of times a week. There will never be enough time for everything. You’ll […]

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Try these to reduce knee (patellofemoral) pain in hiking

This recent study reduced patellofemoral pain in runners, but the adjustments are worth experimenting with if you’re dealing with knee pain in hiking. The first intervention that reduced the knee pain was about lessening the impact. They used all kinds of tech-related cues to make that happen, but the two […]

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Getting the results of five workouts in just two

One of the most persistent fallacies of resistance training is that you must train four or five days a week to see significant progress in your strength. It’s simply not true. You can make incredible progress in just two 30-45min strength workouts a week. As long as you do it […]

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Integrating big fitness goals with life’s realities

With life’s never-ending demands from work, family, and the other dozen roles you juggle, setting ambitious fitness goals can feel like adding another pile of hay to an already full cart. It’s easy to dream big – to imagine yourself reaching that summit or tackling a challenging hike. Yet, reality […]

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The exercise to improve hip and upper back mobility for hiking

There are somewhere between a thousand and seven thousand hip mobility exercises floating around the internet. Some are great, some are better than nothing, and most are a waste of time. Out of the seven thousand, one stands above the rest. And that’s the half-kneeling windmill. If you’re unsure what […]

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Five key strength exercises for hikers

Here are my five go-to exercises for women over 40 who want to hike (and recover) with confidence. 1. Single leg squat: Targets your quads, hamstrings, and glutes. Muscles that are essential for uphill climbs and stable descents. Single-leg squats also challenge and build your ankle strength and balance. Less […]

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Reality check

If you’re constantly injured instead of improving, something’s not right. That sounds obvious. But when you’re in it, it’s easy to get stuck in limbo, thinking that everything’s right when it isn’t. -J  

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Reducing knee pain

When struggling with knee pain, we’re quick to look at things we should add to the routine: More fish oil More backwards walking More deadlifts And those are all solid options. But often, the answer is more simple than that. It’s about looking at what you’re doing already and seeing […]

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Beyond physical

Discomfort is an unavoidable part of long hikes. I don’t need to tell you that. So, you do what you can to prepare your body for the hike. Hoping that the preparation you’ve put in is enough to carry you through. But what’s often overlooked in training for long hikes […]

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How to make hiking downhill suck less

Most hiking programs emphasise climbing and hiking uphill. As important as that is, it doesn’t prepare the legs for downhills. And that’s totally fine if you’re never planning on coming down. Or if you’re sledding down. But in most cases, when you hike up, you hike down. The lack of […]

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