LiveWild Radio

LiveWild Radio

By Catharine Gerhard & Winston EndallLeisure
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LiveWild Radio episodes

  • Ep. 81: Minimalist Training For Long Distance Hiking
    In this episode, Winston answers a listener's question about how to train for long-distance hikes when you don't have much time. This is a common issue when we factor in jobs, kids, and the hectic nature of modern life. Combine this with the fact that many people sit for long periods at office jobs, and you have a recipe for injury when you have the opportunity to get out on long hikes.
     
    Winston adapts a system he's been using to build a high fitness level with a minimal time commitment. The combination of Escalating Density Training with resisted hikes allows you to get big results without hours of training per week. And to top it off, you can do this at home with minimal equipment. 
     
    Resisted hikes are done by pulling a tire or sled behind you. You can make your own pulling tire pretty inexpensively by getting a worn out tire without a rim. You can find these at tire repair shops or sitting at the side of the road. Drill a hole in the tread and attach an eye bolt. This will make it easy to attach a rope for pulling. The most comfortable way to pull the tire is with a pulling harness used for pulling sleds for ice fishing. You can get these at any outdoor store that sells ice fishing equipment.
     
    Escalating Density Training is where you increase the amount of work you do in a set amount of time. For instance you set a timer for 30 minutes and do as many sets of the prescribed exercises as you can in that time. Each workout try to get a little more work in. Over time you will see a dramatic increase in the amount of work you get done in the time period resulting in increased strength, conditioning and muscle mass.
     
    See Training Program below. 
     
    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.
     
    Show Notes:
     
    Training Guidelines:
    • Never hit failure
  • Don't treat it as a metabolic conditioning workout
  • Rest as little as possible but as much as you need to do high quality reps.
  • Don't allow yourself to get sloppy to just get the reps in.
    •  
    Strength workouts
    • 3 Days per week.
  • Alternate Workout A and Workout B on non-consecutive days. First week will be A-B-A, followed by B-A-B.
    •  
    Workout A
    • 5-10 Body Rows
  • 10 Goblet Squats
  • 1 Turkish Get Up (Per Side)
    • Workout B
    • 5-10 Pushups
  • 15 Two Handed Swings
  • 50 Feet Suitcase Carries (Per Side)
    •  
    Conditioning
    • 2-3 X 30 minute sessions per week of tire pulling. 5 minutes of backward pulling to strengthen the knees followed by 25 minutes of forward dragging 
    Keep your heart rate aerobic but strive to cover more distance each week at the same heartrate. Just a couple of laps of a city block will often eat up this time as you aren't moving fast but are under constant tension.
     
    This is a simple program but if you apply these principles diligently and consistently for 8 weeks you will see a difference in your fitness with less than 3 hours of actual work per week.
     

    Hiking & Fitness Podcasts:

    • Ep. 80: Solo Adventuring 
  • Ep. 72: Winter Training for Summer Adventures
  • Ep. 59: Let’s Go Hiking 
  • Ep. 46: Don’t Let Winter Keep You Inside
  • Ep. 7: Barbells and Backpacks 
  • Ep. 53: Kettlebell Training For the Outdoor Athlete 
  • Ep. 5: Micro Adventures

    • Training / Fitness Articles:

    • 13 Fitness Game Changers to Turbo-Charge Your Progress
  • Training Secrets for the Outdoor Athlete
  • Great Lakes Girya Kettlebell Review
  • 9 Reasons Kettlebell Training is Optimal for Outdoor Athletes  
  • Does Hiking Build Glutes
  • Kettlebell Training for Hikers and Backpackers   
  • Ruck Marching for Hiking Fitness and Fat Loss  
  • #TrekTipTuesday - Ruck Marching For Hiking Fitness  
  • Training for Outdoors, Simplified 
    • 36 min
  • Ep. 80: Solo Adventuring

    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.

     

    For more info supporting your solo adventure, check out the following resources:

    Podcasts: 

    • Ep. 42: Outdoors for Newbies
  • Ep. 30: ADK Ranger – Scott van Laer, Forest Ranger (Great stories about safety)
  • Ep. 29: Adirondack Adventures
  • Ep. 26: Winter Camping Revisited
  • Ep. 23: Backpacking Part 7 – Trip Planning and Navigation
  • Ep. 19: Backpacking and First Aid with Emily Hunter, The Back Country Nurse
  • Ep. 18: Backpacking Part 5 - Camp Cooking and Water Purification
  • Ep. 16: Backpacking Part 4 - Sleep Systems
  • Ep. 15: Backpacking Part 3 - Shelters
  • Ep. 13: Backpacking Part 2 - Backpacks and Footwear
  • Ep. 12: Intro to Backpacking
  • Ep. 3: Winter Backpacking 

    • Blogs: 

    • Top 10 Essential Items to Take When Hiking 
  • What Is The Hardest Hike In The Adirondack High Peaks? 
  • How to Choose the Right Footwear for Backpacking 
  • How to Get Safe Drinking Water in the Backcountry
  • What You Need to Start Backpacking  
  • 5 Most Important Wilderness Survival Skills To Learn
  • Top Tips for Safe Backpacking
    • Shelters for Backpacking
  • How to Choose a Tent for Backpacking 
  • How to Choose A Hammock For Backpacking
  • How to Choose A Sleep System for Backpacking
  • How to Choose a Sleeping Pad for Backpacking
  • How to Choose A Sleeping Bag For Backpacking
  • How to Build a Cook System for Backpacking
  • How to Get Safe Drinking Water in the Backcountry
  • How to Choose the Right Footwear for Backpacking 
  • How to Choose and Fit a Backpack 
  • How to Build a First Aid Kit for Backpacking 
  • Navigation for Backpacking 
  • How to Plan a Backpacking Trip 
  • Part 1: Almost Everything You Need To Know About Winter Camping 
  • Part 2: Almost Everything You Need to Know about Winter Camping
  • Part 3: Almost Everything You Need To Know About Winter Camping 
  • Part 4: Almost Everything You Need To Know About Winter Camping 
    • 41 min
  • Ep. 79: Dealing With Depression Sans Medication

    Winston recorded a solo episode answering a listener's question about how he manages depression without prescription medication. He has been dealing with depression since his teenage years. It might have something to do with all the concussions he's had but either way, he hated how he felt on anti-depressants. It was going from being immensely sad all the time to feeling nothing and having no sex drive which is depressing on its own.  

     
    Being the nerd that he is, much study went into formulating a plan of how to not get dragged down into the abyss of blandness that came from the drugs while not succumbing to the darkness that is depression. 
     
    With much experimentation, he came up with a system that worked for him. It included exercise, mindfulness practice, journaling, nutrition, and supplementation along with talk therapy. We make no claims that what works for Winston will work for you, but it gives an outline of how one person was able to cope with a malfunctioning brain without drugs.
     
     
     
    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.
    42 min
  • Ep. 78: Dealing with Life’s Aches and Pains
    If you are an active human at some point you are going to get injured. It may be an acute injury like a broken leg but most of the time it is little niggling things like sore knees or tennis elbow. In this podcast we talk about some of the issues we've run into and how to fix them. From Catharine's bum knees to Win's wonky elbows we give practical advice on how we dealt with our injuries.
     

    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.

     

    Show Notes:

    We've done a bunch of podcast episodes on fitness and training for outdoor adventures. Check them out below 

    • Ep. 73: Fitness Q&As
  • Ep. 72: Winter Training for Summer Outdoor Adventures
  • Ep. 71: Building a Home Gym
  • Ep. 66: Longevity Series - Exercise
  • Ep. 63: Fat Loss Tips That Work
  • Ep. 61: Body Transformation for Performance, Health and Mental Well Being- Catharine Gerhard’s Journey
  • Ep. 58: Fitness for Mountain Biking 
  • Ep. 56: Fitness Game Changers 
  • Ep. 53: Kettlebell Training For the Outdoor Athlete
  • Ep. 32: Quarantine Fitness  
  • Ep. 20: Injury Prevention and Rehab with Allison Gaudet
  • LiveWild Radio's Favorite Exercises, (Hip Hinge, Squat, Pull, Press and Weighted Carries) 
  • 13 Fitness Game Changers to Turbo-Charge Your Progress 
  • Training Secrets for the Outdoor Athlete
  • Training for Outdoors, Simplified  
  • Great Lakes Girya Kettlebell Review
  • 9 Reasons Kettlebell Training is Optimal for Outdoor Athletes  
  • Does Hiking Build Glutes
  • Kettlebell Training for Hikers and Backpackers   
  • Ruck Marching for Hiking Fitness and Fat Loss  
    • 37 min
  • Ep. 76: Miguel’s Pizza & Red River Gorge Climbing

    Sometimes the best things in life just happen. No plan or strategy.  Just going with the flow. This is the story of how a little pizza shop in Slade, Kentucky became an institution in the rock climbing world and the center of the climbing community in the Red River Gorge. 

     
    In this episode, we sit down with Miguel's son, Dario Ventura, to delve into the history of his family coming to the area and starting what is now both a great pizza place and a resort for rock climbers. Dario grew up at Miguel's so he has the perspective of seeing it grow from a tiny shack to what it is today, with camping, cottage rentals, a climbing store, and the ability to cook 60 pizzas at once.
     
    Dario is also a rock climber himself so we get into how he got into it and what life was like growing up surrounded by rock climbers. The Red River Gorge is home to thousands of routes so if you want to sport or trad climb there is an endless supply of routes on featured sandstone. From beginners to elite climbers there is something for everyone. If you love climbing and are looking for an amazing place to go then a stay at Miguel's.  Pizza must be on your list and discover Dario's new restaurant, Red Point BBQ. 
     
    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.
     

    Show Notes: 

    • Miguel's Pizza https://www.miguelspizza.com/ 
  • Miguel's Rock Climbing Shop https://www.miguelsrockclimbingshop.com/
  • Migue's Pizza Camping and Cabins - Red River Gorge Retreats https://redrivergorgeretreats.com/campground-terms-and-conditions/ 
    • RedPoint BBQ https://www.facebook.com/redpointrrg/
  • Red River Gorge on Mountain Project https://www.mountainproject.com/area/105841134/red-river-gorge
  • Red River Gorge Climbers' Coalition https://rrgcc.org/ 

    • More Climbing Podcasts:

    • Ep. 10: Eric Sigurdson – The Zen of Climbing
  • Ep. 11: Cody Bradford – TechTipTuesday, Climbing Guide and Mountain Culture Tips and Philosophy 
  • Ep. 24: Gus Alexandropoulos, Ontario Climbing – The History and Politics of Climbing in Ontario 
  • Ep. 49: Ethan Salvo – Obsessed with the Rock (Canada’s Rising Boulderer) 

  • Ep. 50: Ontario Climber Reg Smart – How Passion Finds a Way 

  • Ep. 75:  The Nooks - Ontario's Newest Bouldering Region - Brendan Baars 
    • 1 hr 24 min
  • Ep. 75: The Nooks - Ontario’s Newest Bouldering - Brendan Baars
    If you've ever wondered how the crags and boulders we love came to be then give this episode a listen. We talk to Brendan Baars about crossing the border (He's American), finding and developing a new boulder wonderland near Elliot Lake, Ontario. From seeing the Eyeball cliff online to visiting with Gus Alexandropoulus, Brendan realized the area must hold more possibilities so he started exploring. 
     
    After many forays that came up empty, he came across an area that he called the Goldmine. Only a 2-5-minute approach from the road, he discovered a multitude of boulders hidden in the forest. But when it comes to creating a climbing area, finding the rock is only the beginning. From cleaning moss, dirt, and loose rock from the boulders to cutting trails so you can access them it takes a lot of work. Once you've cleaned the rock you then have to see if it is even climbable. 
     
    We had a great chat with Brendan about his climbing journey and how this crag came into existence. Today there's 150+ routes ranging from V0-V13. Go there and climb yourself! Check out the The Nooks Video about the area. Details are on Sendage  Community and Mountain Project. 
     
    **A guidebook is also available for purchase - https://ontarioclimbing.com/Guidebooks/the-nooks-bouldering
     
    GIVEAWAY! Follow LiveWild Radio on Instagram to enter in the Giveaway for 2 Guidebooks! 
     
    Credit for development of the Nooks goes to Aaron Bopp, Charlie Hall, Danny Plonka and a plethora of others. It's takes a community! 
     
     

    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.

    1 hr 11 min
  • Ep. 74: Training & Fitness Q&A - Weight Loss and Home Gym

    This is our 2nd episode where we turn the tables and our listeners take the driver's seat. Winston Endall sits down and answers a bunch more fitness questions that have come in. We'll be doing these every so often. So... got a question, shoot it in and we'll do our very best in giving you some solid takeaways.


    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.

     

    Show Notes:

    We've done a bunch of podcast episodes on fitness and training for outdoor adventures. Check them out below 

    • Ep. 73: Fitness Q&As
  • Ep. 72: Winter Training for Summer Outdoor Adventures
  • Ep. 71: Building a Home Gym
  • Ep. 66: Longevity Series - Exercise
  • Ep. 63: Fat Loss Tips That Work
  • Ep. 61: Body Transformation for Performance, Health and Mental Well Being- Catharine Gerhard’s Journey
  • Ep. 58: Fitness for Mountain Biking 
  • Ep. 56: Fitness Game Changers 
  • Ep. 53: Kettlebell Training For the Outdoor Athlete
  • Ep. 32: Quarantine Fitness  
  • Ep. 20: Injury Prevention and Rehab with Allison Gaudet
  • LiveWild Radio's Favorite Exercises, (Hip Hinge, Squat, Pull, Press and Weighted Carries) 
  • 13 Fitness Game Changers to Turbo-Charge Your Progress 
  • Training Secrets for the Outdoor Athlete
  • Training for Outdoors, Simplified  
  • Great Lakes Girya Kettlebell Review
  • 9 Reasons Kettlebell Training is Optimal for Outdoor Athletes  
  • Does Hiking Build Glutes
  • Kettlebell Training for Hikers and Backpackers   
  • Ruck Marching for Hiking Fitness and Fat Loss  
    • 1 hr 7 min
  • Ep. 73: Fitness Q&A

    We've done a bunch of podcast episodes on fitness and training for outdoor adventures. In this episode, we turn the tables and our listeners take the driver's seat. Winston Endall sits down and answers a bunch of fitness questions we've received recently. We'll be doing these every so often. So... got a question, shoot it in and we'll do our very best in giving you some solid takeaway's.

     

    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.

     

    Show Notes:

    Looking to dive deep in LiveWild Radio's rabbit hole of fitness and training? 

    • Ep. 72: Winter Training for Summer Outdoor Adventures
  • Ep. 71: Building a Home Gym
  • Ep. 66: Longevity Series - Exercise
  • Ep. 63: Fat Loss Tips That Work
  • Ep. 61: Body Transformation for Performance, Health and Mental Well Being- Catharine Gerhard’s Journey
  • Ep. 58: Fitness for Mountain Biking 
  • Ep. 56: Fitness Game Changers 
  • Ep. 53: Kettlebell Training For the Outdoor Athlete
  • Ep. 32: Quarantine Fitness  
  • Ep. 20: Injury Prevention and Rehab with Allison Gaudet
  • LiveWild Radio's Favorite Exercises, (Hip Hinge, Squat, Pull, Press and Weighted Carries) 
  • 13 Fitness Game Changers to Turbo-Charge Your Progress 
  • Training Secrets for the Outdoor Athlete
  • Training for Outdoors, Simplified  
  • Great Lakes Girya Kettlebell Review
  • 9 Reasons Kettlebell Training is Optimal for Outdoor Athletes  
  • Does Hiking Build Glutes
  • Kettlebell Training for Hikers and Backpackers   
  • Ruck Marching for Hiking Fitness and Fat Loss  
    • 57 min
  • Ep. 72: Winter Training for Summer Adventures

    If you want to be at your best for your warm-weather adventures then you better start training now. Winston and Catharine discuss how to structure your fitness program in phases so you are ready for a summer of mountain biking, hiking, and rock climbing.

     
    Many people want to train but aren't sure how to put together a program with strength, conditioning, mobility, and skills. Give a listen to find out how the LiveWild Radio crew plan out their season to be in good shape year-round with peak fitness for their trips.
     

    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us. 

     

    Show Notes:

    Looking to dive deep in LiveWild Radio's rabbit hole of fitness and training? 

    • Ep. 71: Building a Home Gym
  • Ep. 66: Longevity Series - Exercise
  • Ep. 63: Fat Loss Tips That Actually Work
  • Ep. 61: Body Transformation for Performance, Health and Mental Well Being- Catharine Gerhard’s Journey
  • Ep. 58: Fitness for Mountain Biking 
  • Ep. 56: Fitness Game Changers 
  • Ep. 53: Kettlebell Training For the Outdoor Athlete
  • Ep. 32: Quarantine Fitness  
  • Ep. 20: Injury Prevention and Rehab with Allison Gaudet
  • LiveWild Radio's Favorite Exercises, (Hip Hinge, Squat, Pull, Press and Weighted Carries) 
  • 13 Fitness Game Changers to Turbo-Charge Your Progress 
  • Training Secrets for the Outdoor Athlete
  • Training for Outdoors, Simplified  
  • Great Lakes Girya Kettlebell Review
  • 9 Reasons Kettlebell Training is Optimal for Outdoor Athletes  
  • Does Hiking Build Glutes
  • Kettlebell Training for Hikers and Backpackers   
  • Ruck Marching for Hiking Fitness and Fat Loss  
    • 1 hr 22 min
  • Ep. 71: Building A Home Gym

    Don't let your fitness be held hostage either by lockdowns or hours of operation. 2022 is the perfect time to create your home gym. We have trained exclusively at home for almost 2 years and have seen tremendous progress. We talk about the benefits of having a home gym including the time savings, the ability to train multiple times per day and do group workouts with your family. 

     
    Learn how we built our gym and get ideas of how you can create your own. From what we use for the flooring to the actual equipment we've bought, you can create a fully functional gym that never closes for a reasonable price. For us, it was important to place the gym in a central location so it wasn't easy to ignore so we ditched the dining room in favor of fitness.
     
    PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us. 
     
    Show Notes:
     
    Recommended starter home gym for full body and cardio:
    - Pull Up Bar (multi-grip) 
    - Gymnastic Rings 
    - Kettlebells (replace dumbbells and allow you to do explosive hinge and complex exercises)
    - Ab Roller 
    - Resistance Bands
    - Weighted Vest
     
    Optional: 
    - Blood Flow Restriction Bands 
    - Flooring: Five 4x6ft 1-inch horse stall mats to create a 10x6ft area
    - Foam Roller
    - Yoga Mats
    1 hr 20 min

About LiveWild Radio

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The part-time adventure podcast.