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Spring Into Outdoor Training

Written by: Helena Smolock, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.


When winter comes to an end, we leave behind the hibernation of remaining indoors, as the freshness of spring air surrounds us. A new enthusiasm begins, a renewed energy within us awakens as we look forward to training in the great Outdoors.

Group of young athletes running on a concrete path in green sunny park.

From taking a stroll along the beach to running along a path or challenging yourself to cycling up a hill, the largest gym awaits you.

If you have been sedentary during the hibernation months of winter, getting your body back to moving may be a challenge. The one principle used to start up or starting back up is the FITT Principle.

The FITT Principle is defined as Frequency, Intensity, Type and Time. This formula is a great marker to guide you and keep you organized as you Spring into Outdoor Training.

Let’s define the FITT Principle


How many times per week do you plan on working out? If you are starting up, I would recommend two times per week for the first two weeks. After two weeks, add in a third day. One of the common mistakes when starting up, is experiencing overtraining, overloading and becoming overwhelmed. Dropout rates are quite high when one experiences the three – Overtraining, Overloading and Overwhelmed. For the avid fitness participant, beginning three times per week is a great start!


There are levels of Intensity – Beginner, Intermediate and Advanced. Intensity is defined as the amount of workload you impose on the body whether it be Cardiovascular, Strength and presently Flexibility is included with this equation.

Cardiovascular Intensity

Is gauged by the percentage of your workload at which your heart rate workload is set at. As a beginner, you may want to set your heart rate workload at between 60 – 65%. How is this measured through a workout? Let’s take walking as an example. At a beginner level, it is best to maintain a steady pace and walk a path with little or no elevation.

Strength Intensity

Is gauged by how many reps, sets and how much weight is utilized to build muscle density. In the great outdoors mother nature has provided weights for us to use, I often pick up a couple of rocks which are easily grasped with my hands, or I bring a set of weights. If you are starting out a good formula to use is low weight, high reps, one set. For example, 2 pd hand weights, 18 reps and one set.

Flexibility Intensity

Has navigated from simple stretches to now more challenging postures. Rule of thumb when it comes to flexibility, take your time when in a stretch. Proper form and alignment are two most important factors preventing injuries.


Choose what resonates with you and build from that. For instance, begin with a walk at a steady pace, no hills, and no elevations. Choose an area that will motivate you – the beach, a trail, the track, outdoor swimming pool, and outdoor steps (most trails have them).

Time commit 30 minutes per day to exercise.

Follow me on Instagram, LinkedIn, Youtube, and visit my website for more info!


Helena Smolock, Executive Contributor Brainz Magazine

Helena Smolock, is an award-winning CPT-RNC, a Master Athlete, and Founder and President of Velocity Athletic Training. She received the Business Excellence Award from the Langley Chamber of Commerce 2003, was voted by clients and business associates across Canada and the USA as Business Person of the Year (2020-2022), seated at 4 in the top ten businesses in the USA, and most recently in 2023 seated at 1 (Blaine, WA). Voted in the top ten Business Person of the Year 2023, seated at 6 in the USA. Her company, Velocity Athletic Training has most recently been voted by LUXLife 2023 as the 1 Personal Training Company in Washington State. She has been a Fitness Columnist for Canadian Healthstyle Magazine, The Langley Times and has been featured on radio and television. Helena is also WBENC ‒ Certified as a Woman Owned Business. The Gold Standard in business Certification.

From athletes and corporate professionals, to those seeking post-rehab, Helena has provided an environment where a trusted bond is developed between client and coach. Together we design your 1:1 Functional Conditioning to boost your Fitness with an Athletic Twist to enhance Performance and Mindset to WIN!!



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