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Over the past week, I’ve presented to three different groups—experienced hikers, cyclists, and a mixed audience of outdoor enthusiasts of all ages. Despite their differences, one theme emerged: movement is about more than just fitness. It’s about feeling good, fueling well, and making lasting change. Here are three key takeaways from the events.

A New Take on Pain – “Feel Good On and Off the Trail”

In our final workshop in the “Pack-carrying Wellness Series” for the Seattle Mountaineers, my husband and I engaged 18 students in partner test-retest exercises. Our goal was to help participants find areas of the brain that could use additional activation to reduce the perception of threat.

Many of us accept aches and pains as a normal part of outdoor activities, but what exactly is pain? In our session, we shared how our brain’s top priority is to keep us safe, and pain is our brain’s signal that it is feeling threatened. The right movement, done consistently, can be a solution rather than a limitation. Not only did we have full engagement, but several people requested that we offer additional workshops. So we are creating additional workshops for May and September.

Training Smarter, Not Harder – Conditioning for Hiking Series

When speaking to a group of 140 intermediate-level hikers, the biggest takeaway was this: building endurance for a 15-mile hike isn’t just about logging miles. Strength, proper fueling, and structured training that ramps up less than 10% per week all factor into long-term hiking success. Smart training—balancing effort with recovery—helps prevent burnout and injury, keeping hikers on the trail for months to come.

When I heard that several hike leaders were recovering from injuries, I reminded myself of my mission? Getting all people — at all ages and experience levels — thriving on the trail, not merely surviving. And speaking to leaders and students at once was a great way to deliver that message.

Strength, Fuel, and Changing Habits – Cycling Workshop (3 hours, 11 women)

Women over 40 often hear they’re ‘past their prime’ relative to strength and endurance. In my cycling workshop, we spent an hour covering the basics of identifying and practicing effective strength training exercises for each person.

After a lovely potluck dinner, we shifted our focus to cycling fueling. As each woman introduced themselves to me and to the newest member, they shared one take-away strategy they would implement in their program. The energy in the room was proof that it’s never too late to improve. One habit at a time.

Take-Away

It’s been a busy week! Very fulfilling. One common thread in all three events: Movement should feel good. If it’s not, we won’t continue with it. When we train with intention, fuel our bodies well, and listen closely to what our bodies need, we can keep doing what we love for decades.

What’s one lesson you’ve learned about movement or nutrition that has changed how you train? I’d love to hear your thoughts. Please share them in the comments so we can all learn.