Backyard Bodybuilding: Weight Lifting & Training Outdoors

Patrick Brehm is a Data Scientist and Analytics Consultant with a background in Sports Analytics. In his personal time, Brehm keeps active by translating his gym routine into outdoor adventures that anyone can enjoy in their backyard. Here are the athlete turned outdoorsman’s simple tips for recreating your exercise regimen without hitting the gym.

Are you interested in picking up bodybuilding, but don’t seem to have the time?
Dedicating part of your day to hitting the gym isn’t always easy.
Luckily, Patrick Brehm has found a solution!

With the summer heat wave finally on its tail end, outdoor adventures have become more comfortable. So if you find yourself lacking time for the gym, why not try working out outdoors?

How to Weight Lift Outdoors

First things first: you will need to set up an outdoor weight lifting area in your backyard. To cut costs, give the Do-It-Yourself approach a chance by creating your own squat rack. The process will be sure to help you build up a sweat, so consider your set up stage your chance to stretch! 

Once your squat rack is set up, you’ll almost be ready to go. Next, choose your weights wisely. Unless you plan on lugging your equipment back indoors after every session, you’ll want to select dumbbells that are prepared to brave the elements. Patrick Brehm recommends that you choose weights that are waterproof.  When your system is not in use, protect the area with a tarp.

Why Weight Lift Outside?

The benefits of an at-home gym set up are obvious. There’s the convenience factor, of course. It’s also an approach that’s arguably cost effective, in the long term. But what benefit is there to weight lifting outside rather than in your garage or basement? According to a study released by Barton and Pretty in 2010, exercising outside has been proven to improve your mood and enhance your self-esteem.

So what are you waiting for? Why not give backyard bodybuilding a try for yourself? Although Patrick Brehm certainly loves the gym, this outdoor enthusiast claims no gym partner can beat Mother Nature!

New York City Unveils Its Largest State Park

New York City is shaking up the rural vs. urban contrast with the opening of its brand new state park. Now, New Yorkers are getting a taste of the great outdoors -- all within walking distance from Brooklyn’s culturally diverse eateries and entertainment venues. Outdoor enthusiast, Patrick Brehm weighs in on the exciting inauguration of Shirley Chisholm State Park.

New York City’s Department of Parks & Recreation recently unveiled a beautiful new public space: Shirley Chisholm State Park. Located in NYC’s Brooklyn borough, this massive 407 acre space adds a touch of outdoor adventure for both residents and visitors. The inauguration of the space is part of New York’s efforts to build over thirty new parks, community gardens and playgrounds. The project hopes to promote outdoor activities and bettered health within the community.

Shirley Chisholm State Park is named after the first African-American woman to be elected to congress. The majestic beauty and air of positivity across the park is certainly a space worthy of shining light on the inspiring politician’s legacy.

Currently, the park’s highlights include a bay side pier and a ten mile trail. Whether visitors are looking to relax or push their fitness training to new heights, Shirley Chisholm State Park has something for everyone! Visitors may enjoy leisurely strolls along the water, blissful kayaking adventures and intense treks along a nature-filled trail -- all in one day! According to Governor Andrew Cuomo and the NYC Department of Parks & Recreation, things are only going to get better. In the fall of 2019, Shirley Chisholm State Park’s phase 2 will be discussed. Phase 2 is slated to introduce amphitheaters for live performances and events, as well as environmental education centers and a bridge that will link nearby properties to the park.

Outdoor enthusiast, Patrick Brehm is ecstatic to see how this plays out! He thinks that this State Park is a wonderful installment for the city of New York.

An adventurer at heart and a fitness enthusiast by nature, Brehm uses his Blogspot as an opportunity to highlight unique hiking trails, state parks and more.  Stay tuned to find out where he'll be training next!

For more information on Shirley Chisholm State Park, visit New York's official website for Parks, Recreation and Historic Preservation.

How to Pack a Backpack: Day Hike Edition

When it comes to hiking, choosing a trail to trek isn’t always the biggest decision you have to make. Deciding what you should take (and what you should leave at home) is often a trickier choice.  Avid hiker, Patrick Brehm offers up his advice on what you need to bring with you on your next day hike!

The sun is shining and the weather is just right.  On all accounts, it’s looking like the perfect time for a day hike!  You’ve decided on a trail, you’re full of energy and ready to go. But wait:  what will you take with you?

First things first, how long is the trail?  If it’s less than a mile and you don’t plan to stay at the park for a long while, you may not need anything at all.  Of course, you should gear up with an ice cold water bottle, just to be safe. But a backpack may not be necessary for this one.  

If you plan on hiking for the majority of the day, here’s what you’ll need:

The Perfect Backpack

It almost goes without saying, but acquiring a backpack is the first part of packing for your day hike.  Regardless of trail length, you’ll want to aim for a backpack that’s as light as possible. Seasoned hiker, Patrick Brehm recommends bags no heavier than one pound.  You don’t want to weigh yourself down, so keep in mind how much a backpack weighs before you load it up with all of your essentials for the day.

Water Supply

Avid backpackers often opt for on the go water filtration systems, rather than water bottles.  When it comes to hiking, no matter the distance, water is an absolute must! How you choose to lug that water around is a choice all your own.  Brehm recommends a sturdy, insulated water bottle for your average day hike. Like your backpack, you won’t want your water bottle to weigh you down.  A good general rule of thumb is to bring two cups (½ liter) of water per hour spent hiking. As far as water bottles are concerned, you’ll want something sturdy and reliable -- something that can sustain the injuries of a drop and roll down the trail!

First Aid Kit

You never know what might happen -- so be prepared!  A simple first aid kit should do the trick.

Snacks

Packing a full lunch may not be necessary.  But ultimately, the choice is all yours. Patrick Brehm recommends that you pack snacks that won’t require you to stop just to eat.  Superfood-rich energy bars, nut mixes and even jerky are great choices for the hiker on the go. This hiker's go-to is a hearty granola bar. Snacks are a great way to keep your energy in full swing during a hike!

Navigation Tools

A compass is a must!  If the trail provides maps at its entry point, be sure to take one along with you.  Chances are, you won’t wind up lost on a day hike. But anything can happen, so you’ll want to be prepared!

Happy hiking! Follow Patrick Brehm on Twitter for more hiking tips and tricks.

Exciting Trails You Need to Hike in 2019

Patrick Brehm is an athlete with a taste for adventure. He loves team sports like lacrosse and basketball. But most of all, he genuinely enjoys keeping active in the great outdoors! With the weather warming up, he’s looking forward to hiking this summer. Here are some of his favorite trails to hike!

Spring has sprung and summer is almost here! There’s no better time to plan a road trip, so why not hike some trails along the way? Athlete turned outdoorsman, Patrick Brehm recommends his favorite hiking trails across the country. You’ll want to mark these down in your itinerary (at least as pit stops)!

1. Congress Trail (Sequoia National Park, California)

Returning to nature to marvel over its beauty is a fantastic way to realign your focus. Whether the start of 2019 has been a success or a major source of stress, the stunning sequoias will bring you peace! Serene and enormous, hundreds of majestic sequoias line Congress Trail. The hike starts at the German Sherman Tree, revered around the world as the largest tree on Earth!

2. Kalepa Ridge Trail (Kauai, Hawaii)

Warning: adventure at your own risk. Though widely known among avid hikers, Kalepa Ridge Trail is technically unofficial. Full of sharp ridges and dangerously narrow walkways, this trail is anything but safe! Nevertheless, the extreme experience is paralleled by serene views. The view from the top of the trail is absolutely breathtaking. After tackling the risky challenge, hikers admire lush green hills and a pure view of the Na Pali Coast. It’s a trail only for the highly experienced (and daring) hikers!

3. Empire Bluff Trail (Empire, Michigan)

A hike even the least seasoned of hikers can enjoy, Empire Bluff Trail is the ideal location for a day of relaxation.  It's an excellent choice for anyone looking for a light hike, finished off by a quiet picnic!  This trail is simple, making for a leisurely stroll along dirt trails and boardwalks.  The path is speckled in splashes of color thanks to a lovely fence of wildflowers and brush.  It’s also an excellent spot to take in a full view of Lake Michigan.  This hike is a great way to soak up the beauty of the Great Lake State!

For more exciting trail recommendations, stick around!  Hiker Patrick Brehm looks forward to sharing his favorite trails, fitness techniques and more.