Guide Physio & Rehab
My mission is to help mountain athletes like trail runners, skiers, and hikers improve their health and happiness by helping them feel stronger and more resilient. I write about the injuries and training hurdles that my clients ask about and experience.
What do weighted vests, Pilates, and muscle ‘toning’ programs all have in common?
Happy New Year! So what do weighted vests, Pilates, and muscle ‘toning’ programs all have in common? They are not resistance training or strength training. First, a little background. Resistance training refers to training that is done at 70-80% of your 1 rep max. It is recommended that most adults do resistance training 2-3x a week for each muscle group. A 1 rep max is the most weight you can lift in a single lift. The good news is that you don’t actually have to do a 1 rep max. The bad news...
4 goal setting tips that aren't just SMART goals
Happy Tuesday, I spend a lot of time thinking about health and fitness goals with my clients and since becoming a business owner have leveled up my own goal setting. Since it is that time of year where many people are thinking about who they want to be in 2026, I thought I would share some reflections from looking back at my own goals in 2025. Hopefully, these provide some food for thought beyond the usual SMART goal framework. Goals should reflect how you want to spend your time My goal: Run...
Creatine - an important supplement for physical health, or an expensive daily habit?
Happy Wednesday, Personally, until recently, I have avoided supplements because I never knew how to judge the ‘good’ ones from the ones with good marketing. Professionally, I've always given a generic answer when asked about supplementing with creatine because I am not a registered dietician (RD). While I can provide some general nutrition advice, I usually recommend talking to an RD for individualized recommendations based on your own health conditions and goals. But I get asked about...
100 miles in the desert with and the grit it takes to do it
Happy Wednesday, This weekend I am supporting my friend and long-time client, Chelsea Glenn, at the Javalina Jundred - a 100 mile race through the desert complete with rave-like dance parties, tattoos, and all the race snacks you can eat. I will run 20 of those miles with her through the night. My job as a pacer will be to gas her up when it's tough, play upbeat inspiring music for her, help her if she’s struggling (I’m not allowed to carry anything, or physically assist her in any way). I...
I would have started strength training for mountain sports sooner if I had known this...
most people are making it harder than it needs to be. Two weeks ago, I sent a long email describing what exactly I would do if I needed direction on how to start getting ready for ski season. (Go back and check it out if you're interested!) But this week I am saying, you literally just need to start. With anything. 75 percent of Americans don’t hit the recommended minimums for exercise. And before you say, but I hike every day, I will point out that many mountain athletes are not hitting the...
How Are you Getting Ready for Ski Season?
Happy Wednesday, There's a chill in the air and that means, if you're anything like me, you're thinking about winter! If I wanted to get ready for the upcoming ski and snowboard season here is what I would do: Make a plan to get started If you’ve ever arrived at the gym feeling a little hangry, unsure of how much you want to be there, and without a plan you probably have left after a few minutes of stretching and 10 minutes on the elliptical. Having a plan for each session (and what favorite...
Want to Keep Backpacking into Your 70's!?
Happy Wednesday, I just finished a great weekend of backpacking this weekend in Yellowstone with my partner and our moms, who are in their 70's! I love that our mom’s are still getting after it! Both of them have been hikers, skiers, runners, and generally, active mountain athletes their entire lives. Unfortunately, each of them have been told by their providers that they have osteopenia, an early stage of osteoporosis. I have to admit that I worry about either of them falling and breaking a...
Is Your Doctor Using a Placebo?
Happy Wednesday, At dinner with our neighbors last night, we went around the table and each shared our Roman Empire. Your Roman Empire is that one thing you get so fired up about and feel so passionately about that your voice shifts into another octave and your hands start waving around excitedly. You’ll know someone’s Roman Empire because you won’t get a word in edgewise - except maybe to egg them on in their rant. Some of ours were sidewalk accessibility and Helena’s upcoming school bond.*...
The Immense Barriers to Health In Our Communities
Happy Wednesday, As you read this I am hiking in the Italiian Dolomites (thank you to pre-scheduled emails)! I am so incredibly privileged to have the resources to take this trip. It’s not just the financial ability to travel internationally but the physical strength and capacity to participate in the activities we’ll do while we’re there are also a great privilege. Typically, in these newsletters I talk about elements of your health that are within your control. Many of us are privileged...
The Hard Truth About Injury Rehab and Training
Happy Wednesday, We're starting today off with a tough reality - you have to realize that you will be working towards your goals for much longer than you expect or want. Your goal post will keep moving. There is no instant gratification in changing your physical health. It takes commitment, willingness to ‘start over’ over and over again, and it takes accepting where you are at in the meantime. The people who get this will achieve their goals. A past client reached out last week to share that...
My mission is to help mountain athletes like trail runners, skiers, and hikers improve their health and happiness by helping them feel stronger and more resilient. I write about the injuries and training hurdles that my clients ask about and experience.