Life Hub
A growing platform of resources for HER!
Womens Health
No one knows your body like you do and our bodies are different at different stages of our life. Make sure you get the support you need but remember you cannot outsource the responsibility. We are honoured to be one of your support systems during this program.
LIFE HUB: WOMENS HEALTH
4. Abdominal Breathing Exercises
Abdominal breathing tutorial & basic exercises.
3. Understanding Diastasis Recti and your Core Function
This video is about the importance of breathing for pelvic floor health (pelvic floor/ diaphragm communicate).
2. Posture & Pelvic Floor Health
Understanding the importance of running posture for pelvic floor health.
1. Breathing & Pelvic Floor
This video is about the importance of breathing for pelvic floor health (pelvic floor/ diaphragm communicate).
Nutrition
Performance and how we feel isn’t just about how we move, it’s also about how we fuel ourselves before, during and after our physical efforts. Here at Her Trails we fuel to sustain, to succeed, to show up in all areas of our life.
LIFE HUB: NUTRITION
Deep Dive on Race Nutrition with Coach Jo & Daryl from Koda Nutrition (40 mins)
Let’s change the wrap on snacking!!
Our nutritionist Thea discusses all things snacks. Are they healthy, when do we need them and some great recipes!!
Why & how should runners hydrate?
Let's look after our heart, mind and muscles... through hydration!!! Listen to our resident nutritionist Thea discuss about the challenges to our running when we don't hydrate properly. She also explores golden standards for hydration!
Understanding your Hormones
Here we discuss the four hormonal phases of the menstrual cycle. We explore why we feel the way we do during certain stages. Once we do that we can explore how to train, eat and recovery based on a female's physiology - not a man's. Rooted in the research of Dr Stacy...
How to Build Your Plate
Join Sam and our resident Her Trails Nutritionist Thea Doyle as we unpack what it takes to create a nutritious and simple plate of food that will support you as athletes, mothers or working professionals. We explore: How to create your plate, why diversity in your...
Physical therapy
Let’s future proof our bodies so we can move freely without pain. Physical therapy is all about ourselves to do the things we love!
LIFE HUB: PHYSICAL THERAPY
Patellofemoral syndrome – with Dr Kayla & Coach Bec
ITB syndrome with Dr Kayla & Coach Bec
Running Injuries – Hamstring strain
We will discuss a common running injury, hamstring strains. Though out this discussion we will cover the cause, symptoms, solution and how to prevent getting a strain. Our goal is to keep you running!!
Common Running Injuries – Hip flexors
Dr Kayla and Coach Bec discuss tight hip flexors which is a common running injury. Think tension when you go into a squat or a pinching sensation. It can be tightness or weakness. Learn how to diagnose the cause and how to loosen them off!
Common Running Injuries – plantar fasciitis
Dr Kayla and Coach Bec discuss plantar fasciitis. It's a pain usually felt in the bottom of the heel or the arch of the foot. Some people will describe the pain as a dull ache or bruise. In this video we discuss the symptoms and ways to alleviate from this quite...
Common Running Injuries – Shin Splints
Dr Kayla and Coach Bec discuss shin splits which is a common running injury. How to prevent it, how to recognise if you have shin splints.
Training components
LIFE HUB: Training components
What is Active Recovery?
Embracing the discomfort – TIME TRIAL
The good ole time trial is a means to assess your baseline in that VERY moment & use that time as a guide when determining pace in other sessions!! We recommend you do these on a non-technical surface. Ideally dirt path, grass or even the road. You will have two...
How to get the most out of your Base Mile Runs
What is holistic training?
Education Series.
Listen back to our monthly Her Trails Education Sessions (which are also hosted LIVE). Guests include our own inspiring Her Trails Educators and other incredible thought leaders.
LIFE HUB: EDUCATION SERIES
EVENT: Giving Tuesday with Parks Project
To celebrate Giving Tuesday this year we teamed up with Parks Project on a morning clean up run. This original blog was published by Parks Project and written by Gretchen Braulick. We started the hike at the Los Leones Canyon trailhead right outside of LA. The run...
10 tips for running your first ultra
10 tips for running your first ultra Her Trails - a platform and community that supports you in discovering your resilience, self-reliance and play. We have witnessed the transformation of many women who have embraced discomfort and tackled their first...
Traversing the Great Himalayan Trail with Blue Dinosaur
Blue Dinosaur Bars have come along on our Her Trails adventures since the beginning! On our Larapinta retreats, group runs, weekends on the trail. More recently, these delicious bars found their way to Nepal, supporting Sam and Jessie on their traverse of the Great...
EVENT: Trail clean-up with Parks Project
Partnering with Parks Project for trail run and clean-up days has been the perfect fit for us at Her Trails. We are so driven to give back to the places and parks that we play in by leaving these wild spaces better than we found them. Parks Project wanted to learn a...
TRAIL TECHNIQUE: Stair running
Stair Running As a trail runner, you will often need to tackle stairs in a race and being physically and mentally prepared for this makes all the difference! Our Her Trails programs will get you strong for the stairs. Learning to climb and descend efficiently in...
Getting back or getting started
Took these pins for a cruise on my home trails today. Feels like a lifetime since I've rolled them out here. I've had a bit of a hiatus from consistent trail running recently. I needed to focus my energy elsewhere - Her Trails, family, transit, etc. Whilst I am a big...
Deep Dive on Race Nutrition with Coach Jo & Daryl from Koda Nutrition (40 mins)
Patellofemoral syndrome – with Dr Kayla & Coach Bec
ITB syndrome with Dr Kayla & Coach Bec
TRAIL TECHNIQUE: Running hills with Coach Jo
Running hills can seem daunting, and whilst hiking climbs is often a great option, there are a few techniques that can help you get running uphill more efficiently and comfortably. In our Her Trails UTA program, we work on developing hill running skills, strength and...
Meet The Contributors
Here are some of our regular HER TRAILS contributors covering the areas of nutrition, women’s health & physical therapy
Thea studied a Bachelor degree in Communication (Business) majoring in Marketing and has completed her Graduate Diploma of Nutrition. She has a passion for cooking, baking and living an active lifestyle and her mission is to empower others to reach their potential and get the most out of their life.
She does this by showing people how to respect and fuel their bodies with good foundational nutrition knowledge to set them up for long term success. She is a recipe developer and owns a meal delivery business called EatbyDesign. As a new mum to 5 month old Darcy, Thea understands the importance of keeping nutrition simple which is why her approach to food is all about creating sustainable habits that create ease and joy in your life.
Hailing from France, Julie is a pre & postnatal fitness expert, specializing in diastasis recti and pelvic floor function. She has a Masters Degree in Sports Science.
 Julie reaches women to strengthen their core from within by teaching comprehensive and sustainable programs based on unique and powerful abdominal breathing exercises.
Every woman deserves to feel strong, confident and functional which is why Julie provides the right tools and techniques to clarify any misleading information and help you to reach your goals. Your body is incredible and worthy of feeling its best.
Kayla is a licensed Physical Therapist at Myodetox and personal trainer in West Hollywood, with a background in sports rehab and performance training.
Kayla has worked with a wide range of professional and college athletes, as well as patients dealing with chronic pain and neurological dysfunction. Kayla’s passionate about helping her clients get back into doing the things they love, whether it’s running, surfing, hiking, cooking, or playing with their kids. She’s especially interested in promoting preventative care and mind-body connection in order to achieve optimal function.
Blog
LIFE HUB: BLOG
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