Fitness for Fun: Hiking

Autumn is a great time to get out to enjoy San Diego county.

As we have mentioned before, there are a plethora of trains for running and enjoying the mountains and Fall air. Not only is this great exercise, but an excellent way to enjoy the beauty of our area.

However, some people may not be ready to hit the trails running. A fitness program from SD PERSONAL TRAINER is an excellent way to get your body prepared for all kinds of outdoor sports. It will help you get out of the gym and truly enjoy what a healthy body and positive attitude can do for your life. If you want to hit the trails now, but aren’t quite prepared to hit the ground running, you can try hiking. Some wonder what hiking can do for your body and if it is really effective exercise. The answer is certainly yes – or at least it is a great start.

Hiking for fitness can be broken down into a few elements.

Leg Strength

Regular hiking does great things for the muscles in your ankles, calves and thighs. Performing other exercises in the gym or other fitness plan will certainly help to augment your success as a hiker too.

Don’t travel light! Take a day pack or go for an overnight trip. For added fitness benefits, pack everything but the kitchen sink! Lifting both you own body weight and that of your pack will add to the workout!

Take the High Road

Search out inclines and challenging paths. These will work more muscles and you will also have the added benefit of great scenery.

A hike on level ground at a quick pace may be able to give you a low-intensity, endurance workout if you walk it over an extended period, but a climb will raise both your pulse and breathing rate.

Stick It Out

If you are new to backpacking, you may find that it takes some time to get used to carrying a pack. Some say that it takes over five hikes to develop the proper muscles to endure the bruises and rubbing that can be produced by carrying a heavy pack. Don’t give in to the discomfort – make sure to stick to it long enough to adjust.

Rock Hop

Make sure your ankles, calves and knees are strong enough to endure rough terrain alone before attempting to carry a heavy pack. It is important that your support muscles are strong enough to provide the balance and protection you need to avoid an injury. Additional packs may throw off your balance if you are not ready for them.

Safety is always important to SD PERSONAL TRAINER, so make sure to carry an emergency kit any time you go out on the trails. Enjoy the autumn air!

Fitness for Fun: Canoeing vs. Kayaking

At SD PERSONAL TRAINER, we love our kayaking outings. However, when talking about canoeing versus kayaking… both are fun, but which one gets you better exercise?

While the bottom line of this question is really figuring out which one will get you out to use it more often, there are some physics involved once you get out on the water.

When paddling a canoe, you have more option to relax between strokes and be more secure in the water. Paddling the kayak helps you remain stable so you ware more likely to have a continuous stroke pattern to maintain upright in the water. This means that you will probably by more engaged in continuously in cardiovascular exercise.

A kayak will provide more control as long as you are paddling and also react faster and with more ease in any situation. It also allows for more speed, which can be more difficult while canoeing.

However, the lack of speed in the canoe can lead to other potential benefits – strength.


By the nature of a canoe, you can stow more gear and people than in a kayak. This not only adds weight while you are paddling but, aside from the shape of the canoe, it also causes more drag on the canoe. The more boat that is in the water, the more resistance it will meet. Canoes generally sit wider in the water. While your typical kayak is very light, a heavier canoe will require and build more strength as you paddle through the water.

The bottom line is that both a great exercise and it is best to choose the one that is most accessible to you.

Fitness for Fun: Choosing Your Kayak

Whether you are looking for purchase or to rent one for the day, you should know that there are several different types of kayaks to choose from. “Sit on top” kayaks have an open area to sit on, as opposed the “cockpit” style that we use at SD PERSONAL TRAINER for our items. “Cockpit” kayaks have an enclosed area for your legs.

Some kayaks have a “spray skirt” that creates a water resistant seal about your lower body.

Inflatable kayaks are great for those who may not have the facilities to store and haul the larger, traditional style of kayak. These are a hybrid of the “sit on top” and “cockpit” styles. They have an open deck, but the rider sits below the deck area.

Tandem kayaks are great for a two person outing. Riding in a kayak with a partner can be even more fun when you row in coordination with each other. Kayaks are not only a great way to get exercise, but also are an excellent mode of transportation for fishing, camping and exploration.

There are a variety of different materials that kayaks can be made of. Some materials are lighter than others. The type of material, and thereby the weight of the kayak will play a major factor in its price.

The heavier kayaks are often made of fiberglass, while plastic and Kevlar will be lighter.

Beginners should start out by figuring out how and where they want to use their kayak and renting the style that they think will be right for them. Guided kayak tours are a great way to learn how to maneuver the boat.

Fitness for Fun: Kayaking

With the amount of water around us, San Diego is a great place to get outside and enjoy kayaking. Kayaking is not only fun, but a great fitness activity also. Kayaking is different than canoeing in the position of the paddler and the equipment used. A kayak paddle has blades on both sides, which a canoe paddle only has the blade on one side.


A kayak is a boat where the paddler faces forward and their legs are positioned in front. Most kayaks are closed, though some are designed for the paddler to sit on top. These kinds of top-riding kayaks are gaining popularity. There are also some inflatable kayaks. These make kayaking more available to those who may not have the facility to haul around a larger boat.
The difference from a canoe is that a paddler may sit or kneel in the boat and use a single bladed paddle. Canoes can be either open or closed.

Kayaking can be either peaceful and quiet or focused on speed and fitness on smooth water or exhilarating and exciting, focusing on balance and skill, in rough water.

Whitewater kayaking involves taking a kayak down river rapids while sea kayaking, ocean kayaking or touring, involves taking the kayak out into open water, such as the ocean or a lake. Sea kayaking uses shorter paddles.

To kayak, one should be in good physical condition. Of course a workout plan such as CROSSFIT 619 is a great place to start. Even the experienced kayaker can end up in the water so it is also important to know how to swim.

Kayaks are classified by their use. The primary types of kayaks are known as polo, slalom, whitewater, surf, touring, light touring, sprint and general recreation.


Wile one may want a general recreation kayak for a day fishing on the lake, they may want whitewater kayak for a day on a rougher river. Not all kayaks handle the same, so know your purchase before renting or especially before purchasing one.


Kayaks can be made of metal, fiberglass, wood, plastic or inflatable fabrics such as PVC or rubber. Each material has a different advantage and is used appropriately with its kayak style and purpose.

Fitness for Fun: Climbing to the Top

Getting in your optimum shape with SD PERSONAL TRAINER can open up a whole new world of opportunities for you. Once you are confident about your body, fitness and strength, there are all kind of new activities that you can try. Getting off the couch is the first step. SD PERSONAL TRAINER and CrossFit 619 are your windows to new fitness activities. Try indoor climbing.

Climbing exercise engages all muscle groups simultaneously and promotes balance and mental control. It requires good aerobic, cardio and balance skill.

As you begin climbing, your body will be forced into all kinds of new positions and requires reaches with both the hands and feet. After a few turns at climbing the wall, you will surely be met with sore forearms, hands, fingers and calf muscles the next day. Start out with the easier climbs if you are a beginner. An indoor climbing studio with marked paths is a great way to learn the strategies, as well as the how to wear a harness and tie safety knots. It is important to learn the ropes of climbing safety before you take off on your own.

You will quickly begin to develop core strength, as well as strong arms, back and hands. These are all great muscle groups to work on, as their strength will be highly functional in your daily life. As you progress, you will find you shoulder and hip flexibility improve.

Another benefit of indoor climbing is that it can be enjoyed by the whole family. It is a great activity for couples or parents and kids. You will be surprised to see your kids ease their way up the wall, even when you are struggling.

Fitness for Fun: Indoor Rock Climbing

In addition to looking and feeling better and improving your overall health, CrossFit 619 promotes an overall program of well-being that gets you out in the world. Once you are in good shape, it can be fun to get out of the gym or off the pavement and start enjoying some new activities that you may not have been able to try before.

There are a lot of fun activities and hobbies that you can take part in that you may find not only relaxing and fun, but also beneficial to your health.

Indoor climbing is an increasingly popular form of rock climbing that is done on artificial structures. It is not only a fun challenge for the body, but also promotes coordination and critical analysis as you find the best way to approach your climb.

Though it mimics rock climbing, it is done in a safe, controlled environment, so anyone can partake – even if you are a beginner.

The latest climbing structures are generally made over a metal frame with a coated texture that simulates the face of a rock. Hand holds, formed of resin and in various shapes and sizes, are attached to the face of the wall for the climber to grasp.

Many walls have color coded hand holds that show the climber which path to take if they are a beginner, intermediate or more advanced.

Unlike outdoor rock climbing, this sport can be enjoyed any time of the year, hot or cold, since it is in a controlled environment indoors.

Climbing gyms are becoming more popular and there are number of them in our area.

Equipment is available for rental at the site, so it is an ideal sport to try out and see how you like it.

Get Off The Treadmill and On To The Trail

Why stay inside on the treadmill when you could be outside enjoying the beautiful sun and sights of San Diego County? With a few clicks on the internet, you can easily find some stunning spots to enjoy a trail run and spice up your routine a bit.

Here are just a few that SD PERSONAL TRAINER can recommend.

Cowles Mountain

This short, sleep climb in the tallest mountain in San Diego. The trail is popular with runners, as well as hikers and reaches 950 feet in one and a half miles. The well maintained trail has wooden steps in some places and is very well marked for distances. There is plenty of free parking at the bottom of the hill, as well as restrooms. Cowles Mountain is very popular and rangers are concerned with erosion to the hillside, so they ask that you remain on the trail. There can be quite a bit of hiking traffic at times, so make sure to keep an eye out for others.

Torrey Pines Preserve

The scenery along this coastal trail is undeniably some of the best you will find anywhere. It is a combination of dirt trails, pavement and sandy beaches – sure to provide the challenges you will need! The area is the primary habitat for the Torrey pine which is found only at these coastal bluffs near Del Mar and Santa Rosa Island.

Blue Sky Preserve

This is a 700 acre ecological preserve near Poway. It is also used for nature education and habitat preservation, but also provides excellent opportunities for fitness challenges. Motorized vehicles, as well as mountain bikes are banned, so you don’t have to any traffic to watch out for – just lace up your trail running shoes and enjoy the sights and sounds around you. There are frequent wildlife sightings, so you will be sure to come back with a story or two.

Carrizo Badlands

Carrizo Badlands are located in southern Anza Borrego Desert State park and is some of the most bizarre terrain in San Diego County. There are some excellent examples of erosion, sandstone and mudstones. The roads are made of soft packed sand and are easy on the knees. The clay hills, mud caves and arches provide a variety of scenery.

Daley Ranch

There are more than twenty miles of trails for hikers, runners and walkers on this huge ranch. It is a former cattle ranch and dairy found north of Escondido but is now a paradise for outdoor enthusiasts.

Getting Geared Up for the Trail

Before you head out on the trails, you will want to consider some of the gear that SD PERSONAL TRAINER would recommend to optimize your trail running workout.


Trail running shoes are available at your local sporting goods store. It is always recommendable to go to a shoe expert that will check your feet and running style to make sure that your shoes match your step and foot shape. A good trail running shoe will be lightweight and geared to protect your foot from the rigors of trail running, guaranteeing comfort for your feet on any trail condition.


Improper socks can lead to blisters. These are a quick way to bring your trail running fun to a halt. Never hit the trails in cotton socks – you will be asking for wet, blistered feet. We recommend a good fitting pair made of synthetic material which will eliminate chaffing by wicking moisture away from the skin.


If you are having trouble finding the right fit in your shoe, you can always replace the insole. These come in a variety of shapes and sizes that will fit your needs and if you can’t find the right one, they can always be custom-made at a reasonable price.


It is important to keep hydrated on the trail. For longer runs, make sure to bring a low-profile, well-fitting hydration pack. These can be worn around your waist like a belt or over your back like a backpack.


Though your normal running shorts may keep you cool, you may want to consider a longer trailshort that will cover more of the leg and protect you from scratches from branches and underbrush. Make sure to choose a lightweight, quick-drying material.


On top, make sure to choose a t-shirt made also of synthetic, wicking material, never cotton.


For sunny days, choose eyewear that is lightweight and grippy.


If you cross off your SD PERSONAL TRAINER checklist before heading out on the trail, you will be sure to have a great run that is not only fun, but productive.