Trail Fitness Tips: Beach/Lake Workouts
New season, new reason to get out there and get after it. Do you embrace the fall chill with a new fitness routine? We asked our KEEN TrailFit Ambassadors for their fall fitness go-tos—from workout to wardrobe to what they eat to power through it all.
HOW DO YOU WORK IT?
I actually don’t have a workout routine as my regular activities of freediving, hiking, surfing, and slacklining keep me fairly fit and provide nice opportunities for cross-training. I’m also more motivated by acquiring new skills than building specific muscles. So, for example, I practice doing handstands almost every day because it’s something I find fun and useful!
When I do feel like I’ve been sitting still too much or not getting the intensity of workout that I want, I add this as a fun beach/lake routine:
• 10 min. freestyle swim
• 10 min. beach run (find deep sand if you can)
• 3 sets of 10: basic squat, narrow squat (feet together) with back kick
• 1 min. rock or tree plank (brace your feet against a tree trunk or rock so that your feet are elevated and your core stays level)
Repeat as you like!
HOW DO YOU FUEL IT?
Energy balls are a great snack for on the trail as the protein and carbs provide a nice fuel boost. It’s easy to make a bunch, and you can keep any extras in the refrigerator for later. Once you’ve got the recipe down, it’s fun to experiment with adding different ingredients as well—small bits of dried fruit are fun. Cheaper and usually better for you than any store-bought bars.
1 cup dry oatmeal (old-fashioned oats work well)
2/3 cup toasted coconut flakes
1/2 cup peanut butter
1/2 cup ground flax seeds
1/2 cup cacao nibs
1/3 cup honey or agave nectar
1 tablespoon chia seeds
1 teaspoon vanilla extract
Mix together. Roll into balls about an inch in diameter, then refrigerate for half an hour.
HOW DO YOU WEAR IT?
For the trail: Terradora shoes, capri/long leggings, sports bra, and lightweight tank. Long sleeve moisture-wicking top if it’s chilly out. Rain shell.
I like wearing longer pants even in Hawaii’s warm climate for protection against sticks and sharp undergrowth. I also find it much easier to keep the same bottom layer on the whole time and change up my top layers as needed. On a backpacking trip, it’s usually three top layers to one pair of pants!
KEEN TrailFitTM Ambassador Chelsea Yamase was born and raised in Hawaii, yet she never stops getting out and exploring its waves, waterfalls, mountain trails, and endless beauty. Luckily for the rest of us, we can all tag along on Instagram at @chelseakauai.
WOMEN'S-SPECIFIC FIT IN VENTED, WATERPROOF, OR KNIT