Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Hiking Accident Prevention: Zoar Valley, New York – Know Before You Go

March 15, 2021

Zoar Valley Is A Scenic and Rugged Landscape

Zoar Valley is a multiple use area of 3,014 acres located in Gowanda, New York.

The area is managed by the New York State Department of Environmental Conservation.

Zoar Valley is a rugged area that is characterized by rocky terrain, erodible and unstable steep shale cliffs, with over 400 foot drops, waterfalls, forests, and swift water.

Hikers should learn and understand the potential dangers of this rugged landscape before their trip.

Holcomb Pond Trail is the only marked and maintained trail.

New York State DEC Important Tips For Visitors, Zoar Valley Multiple Use Area

Photography: Wiki Commons – Photographer Antepenultimate

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KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers

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Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.

Hiking Accident Prevention Series: What To Do If You Get Lost On The Trail

March 15, 2021

U.S. Forest Service:

If You Get Lost

Link

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KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City. To read her complete bio, visit the About Page.  

Stair Climbing Exercise For Trail Fitness

March 10, 2021

Stair Climbing Is A No-Cost Fitness Activity For Heart And Lower Body

Wherever you find steps, use them to your advantage. Stairways are pretty much everywhere: your home, a local park, a city street.

You won’t need a gym membership, so you can practice all you want for free. Your workload is determined by the number of steps, the incline, weather conditions, and optional added weight.

TEST YOUR SKILLS

  • Snow, or ice on an outdoor stairway will test your agility and balance.
  • Use the stairs in both directions to test your skills on the incline and decline.
  • To increase the workload, wear a daypack, or adjustable ankle weights*. If added weight interferes with your ability to walk normally, use less weight. If added weight is contraindicated, don’t use it, as in the case of someone having knee or ankle problems.
  • Consider starting a total body strengthening routine to help prevent on-trail injuries.

*Adjustable ankle weights are available on Amazon in increments from 1 pound up to 10 pounds.

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KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.  

Why Core Exercise Seems Easy When It Should Be Difficult

March 10, 2021

THE DEAD BUG CORE EXERCISE

When you’re working on core exercises, you have to follow what is called “good form”.  That means the exercises have to be done correctly in order for you to get all the benefits of each exercise, which in turn, helps you to reach your fitness goals.

One example of a basic core exercise is the Dead Bug. While lying on your back, move your arms and legs back and forth. Your spine and hips are steady.

The Dead Bug Exercise looks easy, like almost anyone could do it. But, if you flail your limbs in the air, and rock back and forth, you’ve missed the point of the exercise.

The goal in core exercise is to stabilize your body, not to toss yourself around on the mat getting winded, and losing control of the movement.

In fact, your breathing should be as stable as your hips and spine. Gasping and sputtering through core work is not where you want to go.  When you perform the basic core exercises correctly, you’ll be ready for a more challenging workload.

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  For her complete bio, visit the About Page.  

Equipment of the Month: Trigger Point Foam Massage Ball

March 8, 2021

EQUIPMENT OF THE MONTH: Trigger Point Foam Massage Ball For Deep Tissue Massage

CATEGORY: Flexibility, Relaxation, Circulation

HOW TO USE IT: Same technique as the standard foam roller.  Roll the ball onto tender spots on legs, thighs, buttocks, hips, back, chest. 

PORTABILITY: The ball measures 5″ in diameter.  Toss in a bag, or backpack.  Takes up little space. Weighs 5.8 ounce.

BENEFITS:  Relieves tightness, restores flexibility and mobility.

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.   For her complete bio, visit the About Page.