Thrive Thru Hiking & Backpacking - Guide to Fitness and Performance

Thrive Thru Hiking & Backpacking - Guide to Fitness and Performance For hiking enthusiasts who want to be at your best, thriving & being fully capable for the adventure

I am an avid trail explorer - day hiker, backpacker, long-trail and thru-hiking to see the wild on foot. With a passion to be at my best, and over 30+ years of experience as a physical therapist and health/exercise physiology, I want to give the best possibilities to help other train to be at their best for their adventure. I specialize in fitness and performance through mobility and movement of body and the power in the breath, with a special focus on the feet, legs and spine. I also am experienced in altitude conditioning and fitness for the altitude experience.

I’m incredibly grateful to be sharing my support trail enthusiasts REI  #147 Medford, OR on May 2nd as part of their fre...
04/24/2024

I’m incredibly grateful to be sharing my support trail enthusiasts REI #147 Medford, OR on May 2nd as part of their free community education offerings.
Check it out! I will be power packed for all who enjoy the trails

Join Shawn M Flot, Physical Therapist and Certified Specialist in Functional Movement Systems and The Oxygen Advantage to explore your opportunities to elevate your capacity for the trails this summer

Updated Logo for the time being
04/01/2024

Updated Logo for the time being

02/05/2024

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Smart heat activity advice
06/05/2023

Smart heat activity advice

A brilliant story
05/04/2023

A brilliant story

The KMS-23 Conundrum!

Yesterday, I had three different PCT Class of 2023 thru-hikers call me on the phone from different locations throughout Southern California asking me about what to take into the Sierra after such a huge winter.

During the process of reviewing gear, clothing, food, and fuel for the task, it occurred to me that the PCT thru-hikers of this year are going to have a serious problem in Kennedy Meadows, south (KMS), the gateway to the High Sierra.

When conditions on the ground and in the air (think weather and the results of it) are ideal, hikers don't really need to carry a whole lot of stuff, thus the Ultra-Light trend was born encouraging minimal stuff and smaller packs to carry it all.

Facilitating the trend was the ability of the Weekend Warriors to select ideal weather windows during which to spearhead their immersions into the High Country without, even, tents - because they could.

Even the week-long crowd could choose great weather windows allowing them to bring less stuff in small packs. Sounds pretty good, right?

Problems started emerging when the trails got too popular and wilderness permits had to be secured during the winter for trips in the spring or summer - they weren't always granted for the most ideal time or dates. This change of events caused backpackers to carry more stuff for the weather challenges expected for their permit dates, necessitating strapping stuff on the outside of their little packs or simply going without because it all wouldn't fit on the inside.

Thru-hikers, comparatively, have to be on-trail for months (in some cases) to accomplish their desires of going from start to finish causing them to have to deal with three season's of weather nastiness, which, you would think, would cause them to carry the biggest packs of all in order to be prepared...but, no.

The Ultra-Light (UL) craze has created competitive social pressures among hikers such that everyone on-trail, upon meeting each other, looks each other over and mentally evaluates gear carried to support their decision to buy and carry the latest, greatest, most gram-minimal items and, thus, have the lightest pack out there. So, no one wants to be seen with a big, practical, functional backpack, anymore.

(Never tell anyone how much your pack weighs!)

Enter the Epic Winter of 2022-2023 that dumped tons of snow on the Sierra and some, even, down to sea level!

Enter the arriving PCT Class of 2023 to Kennedy Meadows, south, where they hear that there is still so much snow in the mountains, ahead, that...

- all creeks and lakes above 7,000-feet are buried such that they won't be able to find readily available drinking water - without using their stoves to melt snow (meaning, they'll have to carry more fuel weight and volume).

- "late-season" snow storms are still arriving into the Sierra in May borne on Alaskan cold fronts - meaning they'll need lots more clothes than they came with from the warm, desert sections in SoCal.

- the resupply locations they planned on accessing and utilizing during their idealistic planning phase way back home many months ago will not be opening for business (because of all the snow still on buildings and roadways still blocked by rock slides and snow avalanches) until after they have passed through the area (think Muir Trail Ranch, VVR, Tuolumne Meadows General Store, and Kennedy Meadows, north, to name a few).

- exit routes out of the Sierra for resupply will entail much longer roadwalks than after a more "normal" winter, because of those road closures to the trailheads.

OMG! What will this mean for the UL masses that thought they could simply cruise through the mighty Sierra and

- get water from every creek and stream everywhere,

- always find nice, dry, warm ground upon which to camp,

- be resupplied every few days from nearly on-trail resorts or businesses, like in Southern California, and

- have short hikes out to trailheads teaming with day-tourists in their cars from whom they could easily hitch a ride into a distant town for resupply, hamburgers, laundry, pizza, showers, shakes, a real bed to sleep in, and more beer?

So, they will congregate amongst themselves on the porch of the Kennedy Meadows General Store in utter dismay as the realization hits them that...
..there's no way they're going to be able to carry all they need to take to be sufficiently supplied with gear, clothing, food, and fuel to go the, now, huge distances between resupply locations...
..in their little UL backpacks!

[Yes. Believe it or not, I do, finally, get to my point!]

Thus, the "KMS-23 Conundrum" =

1. do I change packs and get a bigger one that can carry more stuff just as comfortably and go into the Sierra prepared for safety or

2. do I skip this logistic nightmare created by a huge winter in the Sierra, keep my UL pack and style of hiking, and flip up to a hoped-for location far, far away where snow doesn't exist?

Now, to be fair, #2 is always on their minds when they arrive in KMS after, even, just a "normal" winter. I don't blame them. Sunny Southern California doesn't usually have much snow on the trail, so they're not used to it and don't want to deal with it going forward.

Re-enter the "massive" winter of 2022-2023:

- Snow in Sunny Southern California has been plentiful this March and April, burying the trail in many locations, and forcing the thru-hikers into local motels to wait out an incessant winter as they struggle to progress north.

- Snow has not been confined to just the high elevations where hikers can push through, briefly, and get back on dry, warm trail. This winter has been cold enough to dump snow down to elevations that have never seen it before - sea level!

- Though most of the winter's storms routed southerly and into California, NorCal, Oregon, and Washington still received a "normal" winter's amount of snow, thus hikers can't naively think they can flip from KMS to NorCal or anywhere else to find dry trail.

So, what is the PCT Class of '23 going to do upon reaching Kennedy Meadows, south?

The KMS-23 Conundrum!

Ankle mobility is key to any hiking adventure - day, multi-day, long-trail, thru.Good functional, weight bearing, ankle ...
04/15/2023

Ankle mobility is key to any hiking adventure - day, multi-day, long-trail, thru.

Good functional, weight bearing, ankle mobility automatically signals power in the legs. That’s right! Automatic Power!

You may be missing this BIG advantage if you are spending time trying to strengthen your legs for your adventure.

It’s proven in exercise science and functional movement that without a specific amount of ankle mobility (amount below) tested in standing
(with a easy repeatable objective way) the signaling for your powerful propulsion muscles for
walking/hiking/squatting/jumping don’t kick in!
Oh and with running you need even more of this ankle mobility!

Prevent imbalances, strains and injury and improve your power on the trails by improving your ankle mobility to 40*

40 - measured better with this method I can show you - message or reach out to me.
And how to improve your mobility, and integrate it - movements, balance and power with that mobility are all individual as everyone has different access and impediments to getting that mobility, including the breath!

Yes, your breathing patterns impact your ankle mobility.
If you’ve read this far, try deepening your breath with the 360 breath, with side rib expansion more than belly breath W/O forcing the deep breath (depth is not mean bigger…it means deeper…..lower), and release thru the out-breath w/o pushing the air out, feeling the ribs return to their resting down position (bucket handles) and re-test your ankle mobility after 8 breaths.
There are two other breath exercises I do to improve my flexibility w/o stretching before and during my hike, or morning in camp before the days distance to my next camp. It empowers my legs to perform with prolonged power on the long trail days.
Message me for these.












The belief of “being out-of-shape” often drives a person to push harder to “get-in-shape.”This is not helpful for the su...
04/07/2023

The belief of “being out-of-shape” often drives a person to push harder to “get-in-shape.”

This is not helpful for the success of a training or fitness program.

In fact it actually comprises your body’s capacities to adapt well to the stress of a challenging hill, altitude, or workout.

Without good command of your breath, the intensity of the activity will likely produce an accumulation of poor adaptations and lead toward strain, early exhaustion, and injury if continued.

Learning how to rein in the mind’s misconceptions to what is “being-in-shape” means by feeling and reading the feedback from your breath is a much more successful way toward training and conditioning.

And the ways of paying attention to the quality of the breath - rate, sound, depth, rhythm- along with when do you really need to open your mouth (OH! BTW when you start talking, or the talking becomes something more….you are mouth breathing and may be doing harm inside) all factor into measuring the proper intensity in your exercise bout.

Learning how to train and exercise well, and get the most out of your time investing in your fitness is dependent on your breath - all day! exercise, daily life, AND during sleep.







Grateful to be an instructor.

DM me about how you can personally succeed with your fitness and conditioning program with good insights about your breathing.

Throw Back Thursdays - 1998Canyon exploring in the great desert lands of the Colorado Plateau.       - one of the Best!
04/06/2023

Throw Back Thursdays - 1998
Canyon exploring in the great desert lands of the Colorado Plateau.





- one of the Best!

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