Suburban Wilds

Suburban Wilds - the patches of green space that are intertwined within our communities. 

Getting out in nature is very important to our peace of mind and health, and in today’s over-connected world we need to unplug and experience nature.  Getting outside in nature does not require a long drive or a bunch of gear.  All you really need are shoes with traction (that you don’t mind getting a little muddy) and a water bottle. What a lot of people don't realize is how many beautiful places are close to our homes in Pittsburgh.  I like to call these gems the Suburban Wilds.

All throughout the Pittsburgh area there are land trusts that are preserving green space for us to enjoy (Check out the Allegheny Land Trust and Hollow Oak Land Trust).  It is amazing since some places feel as if you are far from anything yet you are often in the shadow of the daily hustle. For most of my life I have been taking advantage of them on a weekly basis.  I think it is important I share some of these experiences so you can discover and enjoy them as well. 

Montour Woods

I was recently informed of a new suburban wild by Ben Brilmyer: the Montour Woods Conservation Area (find the trail head here). The property is owned by the Hollow Oak Land Trust and is located off of Hassam Road in Moon Township, only a 20 minute drive from Bridgeville.  The trail head has a nice parking area and a porta-john.  As I looked at the map I realized the property was part of my old teenage stomping grounds, and this same area used to be a rutty 4x4 trail.  I remember getting stuck down here multiple times in vehicles not built to handle such terrain.  It was amazing to see an area that was once considered dumpy turned into a suburban wild.

We headed down the swampy trail and traveled along the Meeks Run trail, which follows and crosses Meeks Run a few times.  At the end of the Meeks run trail we reached a beautiful home that sat at the edge of the land trust’s property.   At this point we back tracked on Meeks and a found a trail marked as under development on the map.  The new trail traversed up the valley overlooking Meeks run.  The trail meets up with the Power Line trail which is a straight up climb to a pond at the end of the Ewings Mills plan in Moon . Here sits a tribute in memory of two boys who drowned in 1993.

The trail continues along the pond and intersects with Baseball Trail which has no relation to baseball, but is actually on old Nike missile site. Be aware of your surroundings as dirt bikes still use the trails. We explored the old site a bit and headed back to the Hemlock trail which traverses the eastern ridge providing an amazing view of some of the more opulent homes in Moon township. At one point the wind gushed with a powerful force giving an exhilarating sense of nature.  Being tucked into the folds of suburbia enjoying the hawks flying above and moss covered fallen trees, the area provided the much needed sense of desolation and peace.

We followed the hemlock trail off the ridge and back into the valley. We lost the leaf covered trail a few times but were well aware of where we were going. At the bottom we found a nice resting spot with a small waterfall.  We forged the run and returned to Meeks run trail which takes you to where it meets Montour Run. Here you can climb your way to a rock beach and watch the water flow by as it meanders it's way to the Ohio river.  Pittsburgh is slowly returning some of its natural beauty with touches of its industrial past.  On the trail you can find remnants of oil wells and the equipment that supported them. 

 

 

Considerations for hiking:

• Prepare for different conditions and expect to get muddy.   A change of shoes can be kept in your car.
• Carry a water bottle.
• Dress in layers.
• Take a camera (or put your phone on airplane mode so you aren’t distracted)
• Most areas provide a map. Check it frequently as you hike.
• Have fun!
• Pack out some trash you find on the trail and help keep it clean.

Justin Thomas
Instinct Fitness

What is a kedge?

As defined by Merriam-Webster:

Kedge - to move (a ship) by means of a line attached to a small anchor dropped at the distance and in the direction desired

What does this have to do with fitness?

In the book Younger Next Year by Chris Crowley and Dr. Henry S. Lodge they talk about having a kedge: basically it is an event or anchor that you use to train for.  It could be a 5k out in the future, maybe a mud run or a kettlebell competition.  Obviously you can run 3.1 miles anytime on your own, but will you?  Picking a future event that you want to do YOUR best in it forces you to train.  In that process of training you get results. 

What is interesting about a kedge is that you can string along multiple events where you keep pulling yourself along.  It forces you to train more or change up your training to see what works and what doesn't.  This exposes you to more experiences and methods while creating results.  It’s about the constant process, the journey, and the ups and downs.  Having a kedge is not about winning it is about doing. It keeps you on the roller coaster track of continuous improvement. 

Find something you want to try, train for it, and enjoy the process.  What is your kedge?

http://www.youngernextyear.com/the-life/kedges/

Training Log

11/19/2013

• Lax Ball SMR

Warm-up:

• Lateral
• Hip Cradle
• Step over to Lateral lunge
• Rotational lateral lunge
• Low lateral walk
• Cross over hand walk
• Side shuffle
• Carioca
• Lateral Skip
• Stick stretches
• Overhead squats with stick

Prep Power Work:

• Box Jumps: 26” x 5
• 5 Jungle gym roll outs
• Box Jumps: 34” x 5
• 5 Jungle gym roll outs

TGU Swing Super sets:

• 1 TGU each + 10 power swings(down swing emphasis)
• 16kg-20kg-24kg-32kg 

Overhead squat ( 1 min rest)

20kg (bar) x 4/ 20kg x5 (w/ heel lift)/20kg x 5 (wider stance toes out no lift/20kg X 5 more speed/

20kg w/ pauses

Straighter leg deadlift (1 min rest)

64kg (bell) x 5/96kg x 5(16kg+32kg*2)/104kg x 5(20kg+32kg*2)/112kgx5(24+32*2)/64kg (32+32*2)

Sleds and Suitcases:

• Lateral drags x 5 x 150lbs
• Suitcase 32kg

Skill and exercise

One of the double edged swords of fitness is the skill component of each exercise.  The technique and form of performing each exercise is a constant evolution.  No matter how advanced you are there is always more you can get from each exercise. The best athletes in the world are constantly refining what they do.  After you reach a certain level, performance comes from the little things.  Tweaking also makes the same old exercise fun and exciting.  There is no perfection just the pursuit.  Enjoy the journey and have fun!

Free range fitness

I like to think of us as a free range fitness. We choose to not be locked into a cage of a singular idea.  We explore all aspects of training. Some say it is undisciplined, but we think it is fun. We are not afraid to try new things or old things and safely apply them to our program. Our silo door is open and we are nebbing into someone else's all of the time. Pam, Marisa, Alison, and I love this exploration of ideas and want to remind you it's about the journey.

Keep moving!

10 Things to do over the holiday weekend

We  will miss you over the Holiday weekend, but here are some ideas so you can enjoy yourself.  Get and play or relax and enjoy!

1.  Go for a hike

      Local Favorite: Boyce Mayview Park

      Road trip McConnells Mill

                       

2. Go Kayaking/Canoeing

      Kayak Pittsburgh

      Raccoon Creek Park

           

3. Go for a bike ride

      Bike Pittsburgh

4. Golf

      It counts, it’s outdoors

5. Swim

      Dormont Pool

6. Watch the sunset

7. Watch the sunrise

8. See if you can stay out side between Sunrise and Sunset

9. Relax and let your body and mind reset

10. Read a book on the porch 

So enjoy your long weekend!  We look forward to seeing you Tuesday relaxed and refreshed.

The 23 to 1 rule

A while back I heard from somewhere or someone that there is the 23 to 1 rule:

Even if you work out 1 hour a every day it doesn't really negate the other 23.

You have to think about your health the entire 24 hours and make decisions that are good for your body.  I am a firm believer in good sleep and there is enough research out there to support the numerous benefits of a quality slumber.  Being a reasonable person I think 8 is a magic number, but 7 works (and is more realistic for most people), and I think 6 is a little low.  So that leaves around 16 hours remaining in your day where you should be moving and using your body.

The work day takes 8-10 hours and there is plenty of opportunity there to get some extra “work” in.  Throughout each day take the opportunity to walk, choose stairs, or stand and work for a while.  Sitting causes more damage than we realize yet probably spend 10+ hours a day doing it.

There are other ways you can get “work” in.  Allison Sobczak likes to do leg swings while she brushes her teeth.  You can do neck mobility exercises while waiting at traffic lights during your commute.  When you carry something think of it as a suitcase carry, engaging the opposite side oblique.  Any low level activity to get the body moving works, it doesn't have to be challenging.   We were built to move through all ranges of motion throughout the day.  Need to pick something up from the floor?  Work on a good deep squat.  We dead lift and hip hinge in the gym so that strength and movement can carry over to life.  Keep that flat back and move through the hips.  You can work on balance, try to walk curbs or stand one leg while waiting for something.  Apply what you learn and practice in the gym in the rest of your day.

"MOVE! Because you can.  If you won't - tomorrow you might not be able to." - Ido Portal

Get Outside! One of my favorite parts about living in our area of Pittsburgh is the opportunity to connect with nature rather quickly.  Outside of a dangerous storm there is no excuse for not getting outside.  Within a few minutes of the gym there are several nice trails to hike on.

  

Exploring Wingfield Pines

Bella’s favorite:

Wingfield Pines: http://goo.gl/maps/Dk1Lp

This is an old mine area that is being reclaimed and it has descriptive markers so you can understand the process.  It is a great place to take your dog too and most people have their dogs off leash.  It is one big loop so it is hard to get lost.

Boyce Mayview Park/Upper St. Clair Rec Center: http://goo.gl/maps/1Ds68

This is a more complex area that has numerous miles of trails to explore.  It really makes you feel as if you are out there, while still being close to home.  This takes a little skill to navigate, but overall a fun place to go.

Fairview Park: http://goo.gl/maps/YiAH3

This place really lives up to its name giving you a great view of the Chartiers Valley.  It is mostly open fields with some challenging climbs.  This is another great place for dogs to run free. 

There are plenty more, but these are all within a five minute drive from the gym.  Hiking is a great way to recover and re-energize, so put on a pair of good shoes grab some water and go.

On the Montour Trail

If you make the most of your day, you will earn your rest!

Writen By Justin Thomas

Owner, Instinct Fitness