Category Archives: Exercise

How to Clean a Reservoir

One of the many useful references …

Because a few of our hikers are using drink flavours like Gatorade, the reservoirs that we are using go mouldy really quickly if they are not appropriately cleaned between uses. 
So here is a link with instructions on how you can clean the water reservoirs (e.g. Camelbacks) without spending a small fortune on the cleaning tablets.

How to Tie a Shoelace

Who would have thought that in our 30’s we would still be learning about how to correctly tie our shoe laces … but here we are!

When walking or running long distances, it is important that the shoes that you’re wearing are as comfortable as they can be whilst still ensuring a tight fit so that you can avoid pain, blisters and sprains. But for many people this can be very difficult to achieve between the shape of the shoe and the shape of their foot.

So what can you do? Have a look at the image below and experiment with the different tying techniques (or combinations there of) until you get something that is comfortable and a tight fit.

It can make an incredible difference!!!

Active Recovery

Recovery is an imperative part of our training, if we train hard we must make time to recover.

This ensures we are giving our bodies and muscles enough time to regenerate so when it comes down to crunch time in our training, we can perform. We do not want to overload our bodies with a heavy training routine with a poor recovery plan as this can provide the opposite of what we want from our training such as injury, dropped energy levels, vulnerable immune system and stress.


Stretching is the process of lengthening our muscles, you’ll fee; this when you bend over and touch your toes and get an uncomfortable feeling. It’s important we stretch your muscles out as it adds to range of motion and can stop cramping.

Dynamic stretches – useful as a warmup – using movement to enable to muscle lengthening and extend out range.

Static stretches – useful as a cooldown – more controlled holds aid lengthening without the extra exertion (think- during exercises muscle fibres pick up tears, that’s how muscles grow. But we don’t want these tears being overly lengthened as then there will be injury, so static controlled stretching is recommended following a workout)

Active recovery

Ah rest days! It’s important when you are sore after a workout, not to just sit on the couch and not move! A rest day should still be a day where you are active, just lighter activity, use this as a time to go for a walk/bike ride/ swim, get your cardio on.


Have you ever completed a work-out and felt so sore that you struggled to get out of bed the next day?

Do you know why you get sore?

Well, when you work-out, what you are doing is loading your muscles…imagine you perform a bicep curl. When you activate (all three movement…concentric, eccentric or isometric) your muscles develop tiny, microscopic tears in it.

This causes your muscle to feel sore after a day or two of your work-out, this is called Delayed Onset Muscle Soreness (DOMS). What happens is that your muscles recover strong, and this is how your muscles get larger and build strength! So slight soreness in your muscles after an intense work-out session is normal!

When your muscle recovers, it requires proteins to recover and re-build. There has been a lot of question around when should we consume protein and if there is a time when it helps to eat protein and allow a faster recovery.

While there are optimal times, unless you are an athlete (and even then it’s a large window) don’t stress about it.. Your body will use what it has and find what it needs if you are eating a balanced diet.

Other elements that affect recover are:

  • Proper Rest
  • Sufficient vitamins
  • Time
  • Stress

So the tip of the day. If you are working hard, make sure you eat clean, wholesome food that is unprocessed and make sure you take time to relax and sleep well at night!

Then before you know it, you’ll be wondering how you got so fit so fast!