The Xero Blog

Getting into better shape—and feeling better all around—is on a lot of people’s minds this time of the year.And with that (usually) comes getting back to the gym and setting some fitness goals. If you want to achieve the results you’re working toward, the key isn’t just getting back to the gym, but to keep going to the gym… not just for a few weeks, but as part of your routine throughout the year.Some of the reasons that people stop going to the gym just a few weeks into January is because they get sore—or even injured—as they’re trying to improve their fitness.David Freeman, Performance Coach and Xero Shoes partner, has a few tips to help you enjoy a more successful year, to stick with your fitness goals, and to feel good while you’re doing it.5 Tips for Getting Back to the Gym and Building a Successful Training Habit1.  Start Where You Are As the New Year starts, it’s common for your motivation to be high, which is great. But that high level of motivation can also turn into impatience for the outcome you’re after. And that impatience can lead to you pushing yourself harder than is healthy.David recommends starting where you are. He says, “Transitioning back into training isn’t about doing it all at once. It’s all about consistency. Just like Xero Shoes prioritizes natural movement and reconnecting with the ground, approach your training as a way to reconnect with your body. Begin with foundational movements and gradually build intensity once the mechanics have been mastered.”By focusing on small, steady gains and consistently showing up for your workouts, you’ll build a habit that sticks… and that’s going to deliver far better results than stopping and starting throughout the year because you get discouraged… or worse, injured. 2. Prioritize Form and Function.It’s so tempting to throw yourself into your workouts right from the start, to push yourself to lift more, go hard, and last longer. But that’s a recipe for injury and discouragement.What David recommends instead is to focus on form and function first, saying, “Before diving into heavy loads or complex movements, focus on perfecting your technique. Proper movement patterns not only prevent injuries but also ensure sustainable progress.”So, give yourself a break. Instead of trying to lift more or run further every week, spend the first weeks of the year learning the proper form and movement for your favorite exercises. Then once you have that down, you can start pushing for gains. 3. Listen to Your Body.A flexible mindset is key to building a successful workout habit. It’s helpful to schedule your workouts and to know ahead of time what you plan to accomplish in each session. But it’s equally important to pay attention to how you’re feeling, and to adjust your workouts as needed.David cites listening to your body as a key element to building a long-term workout habit. He says, “Training, like wearing minimalist footwear, is about awareness. If you’re feeling tight, tired, or stiff, incorporate mobility work or active recovery. Over time, this will enhance your performance and minimize your setbacks.”When you have to adjust a workout plan, remind yourself that you’re working smarter, and that will provide better results in the long run. 4. Set Achievable Fitness Goals.Having a big goal is great, but a big goal can take a long time to reach, which can be rough on your sense of motivation and accomplishment.Identify smaller fitness goals along the way that you can hit faster. David recommends you “break your fitness journey into milestones. Whether it’s completing a certain number of reps, increasing the weight on your squat, or mastering a movement, having tangible goals keeps you motivated.”These smaller goals help you see (and celebrate) the progress you’re making which can stoke your desire to hit the next milestone on your path. 5. Create a Strong Foundation.Starting with basic movements and strength helps you build safely into more advanced activities.David says, “Just as Xero Shoes promote natural stability, your training should begin with foundational movements that strengthen your core and balance. Build from there to increase strength and performance.”As you head back to the gym and start building your fitness routine for the year, keep these five tips in mind to create a consistent, healthy habit that will set you up for success.And to get started, try these exercises, recommended by David, to begin building your strong foundation.4 Exercises to Build Functional Strength and Put You on Track to Achieve Your Fitness GoalsBox JumpsBox jumps provide cardiovascular intensity while increasing your body’s ability to move explosively. They also help you work on balance, mobility, and coordination, making them an exercise that gives you layers of benefits.Start with a small box—six inches is a good place to begin if you’ve never done box jumps—and focus on your form and movement. Then, as you perfect your technique, add height in increments. David’s Tip: Focus on landing softly with control, keeping your feet under your hips and your knees slightly bent. Think about "floating" onto the box and minimizing impact… similar to how Xero Shoes encourage a light, natural step.Strength-Building Focus: Use your arms to generate momentum, engage your glutes and quads on the jump, and work on improving height over time while maintaining perfect form.Battle RopesYou’ve seen battle ropes in movie montages, but have you ever tried them? When you do, you’ll quickly discover they provide a full-body workout, challenging your strength and stamina. Battle ropes may look easy, but pace yourself. It might surprise how quickly you start to feel uncoordinated.David’s Tip: Stand grounded with your feet hip-width apart, knees slightly bent, and core engaged. Move the ropes in fluid, powerful waves to work both upper body and cardio simultaneously.Strength-Building Focus: Incorporate intervals—go hard for 20-30 seconds, then rest. Over time, increase the duration or resistance to build endurance and upper-body strength.Barbell SquatsA squat is one of the most functional movements there is. You likely perform a squat motion multiple times during your day—any time you pick up something from the floor and lift it, you’re engaging in a squat (or you should be!). Improving your ability to do a squat—and to lift more when you do—increases your core strength and stability.David’s Tip: Keep your chest lifted, core braced, and feet hip-width apart with your toes slightly outturned. Imagine you're gripping the ground with your feet, just as you would in minimalist footwear, to maintain balance and alignment.Strength-Building Focus: Gradually increase the weight, focusing on depth and full range of motion. Add tempo work to improve control and stability.BurpeesBurpees combine functional movement with a broad range of motion and explosive energy, strengthening your body in many ways simultaneously.David’s Tip: Move explosively but stay in control. Focus on a solid push up position at the bottom with your chest making contact to the ground and then transitioning to a powerful jump at the top.Strength-Building Focus: Add variations like target jumps to increase intensity. For endurance, aim to increase the number of burpees you can complete in a set time.Focus on Your Foundation FirstWhen you focus on building a strong foundation and engaging in natural movement, you’ll set yourself up for more success in the coming year… and you’ll feel better and enjoy every moment more.“By combining these tips with Xero Shoes philosophy of natural movement, you'll develop strength, agility, and endurance that’s both functional and sustainable. Stay grounded, stay consistent, and go get after it!!” - Coach FreezyNatural movement starts with shoes that let your feet move the way nature intended. Check out these favorites for getting back to the gym…The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.

We asked our team, "What’s the best hike you've ever done?" You’ll want to add these to your bucket list!Crater Lakes – Rollinsville, COThree gorgeous alpine lakes make this hike worth every step. The 6.8 mile trail is great for hikes with the pups.Read more about the hike on AllTrails.Recommended Shoes:“My favorite are the Scrambler Mid II because they're lightweight and breathable. ” – Kylee (Fraud Prevention Manager)Royal Gorge – Canon City, COAn easy hiking trail... gorgeous canyon views... something for everyone.Read more about the hike on AllTrails.Recommended Shoes:“I hike in the Ridgeway. It’s the cutest style and it’s ready for rocks or water, dirt or mud.” – Naudika (Customer Happiness Team)Uinta Mountains – UtahHike from lake to lake on gentle trails surrounded by the beautiful Utah wilderness.Read more about the hike on AllTrails.Recommended Shoes:“I love the Scrambler Low for the great grip, overall comfort, lightweight and breathability” – John (VP Product Development)Sawtooth Lake – Iron Creek Trailhead, IDRead more about the hike on AllTrails.Whether you want alpine lakes, awe-inspiring rock formations, or wildflower meadows, you’ll find them all here.Recommended Shoes:“I like trail running shoes for hiking because they’re even lighter and allow for natural movement, so I hike in the Mesa Trail II.” – Alexa (Global PR Director)Lake Dorothy – Arapaho Pass, COThis 7 mile hike rewards you with waterfalls, alpine likes, and stunning wildflowers.Read more about the hike on AllTrails.Recommended Shoes:“I hike in the Scrambler Low. It’s the lightest & most comfortable hiking shoe. Also great on rocky terrain.” – Sam (Marketing Analytics Manager)Blue Lakes Trail – Ridgway, COWhat does 8 miles and 2,509 feet of elevation gain get you? Stunning turquoise-blue lakes and snow-capped mountains.Read more about the hike on AllTrails.Recommended Shoes:“I chose the Xcursion Fusion since it’s waterproof for river crossings and super comfortable.” – Jocelyn (Marketing Manager)Tallulah Gorge – State Park, GAThis 1.8 mile loop exposes you to breathtaking waterfalls and gorgeous views.Read more about the hike on AllTrails.Recommended Shoes:“Scrambler Mid II for it's breathability, added ankle stability, and super grippy Michelin sole.” – Ross (Reactive Lead)Marcy Dam Trail – Lake Placid, NYThis moderate trail showcases stunning water features and wilderness throughout the entire 4-mile hike.Read more about the hike on AllTrails.Recommended Shoes:“I love the Ridgeway Mesh Low because it has incredible grip on dry trails and is super breathable during the summer heat.” – Dillon (Photographer)Lone Mountain – Las Vegas, NVA short summit (2.2 miles) along a rugged path will lead you to incredible views of Nevada.Read more about the hike on AllTrails.Recommended Shoes:“I absolutely love hiking in my Scrambler Lows! They have great grip, dry quickly, and are comfy.“ – Jori (Proactive Lead)

There’s travel. And then there’s adventure travel. Adventure travel means different things to different people. It can mean a long backpacking trip through the Peruvian Andes. It can mean spending a month riding the longest rail line in the world. It can mean scrambling up a mountain side. Whether you’re bagging peaks, tackling every zip line a country has to offer, or hut-to-hut hiking in the Swiss Alps, one thing is certain... Packing space is at a premium, and if you’re carrying your belongings on your back, so is weight. Packing Light – Tips from a Career Digital Nomad Nora Dunn (aka The Professional Hobo), has traveled full-time for 12 years, two of which she traveled just with carry-on luggage. Which is to say, Nora knows a thing or two about packing light... and about how to pack for maximum comfort in a minimal amount of space. When it comes to what goes with you on an adventure travel trip, Nora’s favorite word is packable. Think about the bulky items you would typically take on a trip. Is there a packable alternative? Some things are essential no matter where you’re going and what you plan to do when you get there. If you can find a space-saving, lightweight version of those essentials that are tough, durable, and versatile, you’ve got a winner for your next adventure outing. Nora’s Five Essentials for More Rewarding Adventure Travel Experiences When asked about the things she couldn’t do without on an adventure trip, Nora had five must-haves that she recommends for any traveler, but especially for adventure travelers. 1. A Pair of Packable Shoes Shoes are one of the bulkiest, heaviest items you pack for any typical trip. A traditional pair of shoes is going to be rigid and take up a lot of space in your luggage. They’re also going to add a lot of weight. A packable pair of shoes is a game-changer. What makes a pair of shoes packable? They have thin, flexible soles and a soft upper. They fold in half easily or roll up to take up almost no space. And they weigh next to nothing. When Nora discovered barefoot-inspired footwear, it forever altered how she approaches choosing shoes for a trip. Her go-to for adventure travel is a pair of barefoot trail runners like the Mesa Trail II. She says, “I love trail runners... they completely revolutionized how I hike but then also how I travel. “For fifteen years I’ve been using trail runners and I love them for their versatility. They can do everything. They can take you on those outdoor adventures. But they can also be light and rolled up so they pack easily. You can wear them around town. They can double as a casual shoe.” Nora also mentions Xero Shoes Prio as one of her favorite shoes: “The Prio is an amazing shoe. You probably shouldn’t take it up a mountain, but I literally have worn them going up a mountain.” The Prio is versatile in terms of looks. It’s right at home in the great outdoors paired with shorts and a lightweight jacket. But it can transition to walking around museums, visiting local markets, or touring remote villages. The other part of choosing a packable shoe is all about the comfort. On an adventure trip, it’s a safe bet you’re going to be doing a lot of walking. And sore feet at the end of the day can steal your enjoyment. Even worse, if that soreness carries over into the next morning — few things are more disheartening than starting out your day with achy feet. When Nora first switched to barefoot shoes, she worried about the impact on her legs and feet. As a dancer, she has a long history of shin splints, and she wondered if less cushioning in her shoes would lead to more problems. She says, “I thought I might suffer from a lot of foot fatigue walking around in a barefoot shoe all day, especially around town, but quite the opposite has been true for me.” If you’ve ever been on a vacation or adventure where sore feet were a problem, you know that all-day comfort can completely change your experience... for the better. And barefoot shoes could do that for you. One caveat: if you’re new to the barefoot experience, take some time to transition to wearing barefoot shoes before your trip. 2. A Packable Backpack Next on Nora’s list of essentials is a packable backpack. A packable backpack is a lightweight, but sturdy backpack that squashes down into something smaller than a loaf of bread... some versions can pack down to be smaller than your fist! These are perfect for day trips and side excursions. Instead of carrying your full backpack or hauling around your luggage, you can toss a water bottle, sunglasses, sunscreen, a jacket, and a few snacks into your packable backpack and have everything you need at hand with very little fuss. Or you can pack it down, tuck it into your coat pocket and whip it out at the grocery store to avoid using disposable bags. 3. A Packable Water Bottle Like traditional shoes, a typical water bottle has a rigid shape that takes up a lot of space in your pack. And while they may get lighter as you drink your water during the day, they don’t get any smaller. By the end of the day, they’re just taking up room. A packable water bottle is a different story. They’re usually made from food-grade, BPA-free silicone or thermoplastic polyurethane. These materials are tough, completely waterproof (obviously), lightweight, and flexible. The key feature? You can roll them up when they’re empty. As you drink water throughout the day, your water bottle takes up less and less space in your pack. And the water bottle itself weights next to nothing. Many versions are also built to stand up easily when full, so they function like a normal water bottle... just better. 4. A Packable Down Jacket Staying warm is part of staying comfortable. A down jacket made of lightweight materials can pack down to the size of a grapefruit (or smaller). But on cool days and chilly nights, you can just give it a shake to fluff it out, and then pull it on for a reliable layer of warmth. 5. A Packable Raincoat Like the down jacket a packable raincoat packs down small and weighs very little. But if it’s windy or rainy out, it can help keep you warm and dry. Better yet, for those really cold days, you can layer your rain jacket over your down jacket to stay extra toasty and dry. All told, these five items together won’t take up much more space in your pack or suitcase than a pair of rolled up jeans. And they’ll provide loads of comfort without adding bulk or weight to your luggage. Bonus Tips for Your Next Adventure Trip Beyond these five essentials, Nora provided three bonus tips to help you plan and pack for a big trip. Tip #1 – Pack for Multipurpose For each item you pack, try to think of at least two ways you’ll use it on your trip. If you need it for only one thing, make sure that thing is really important to you. Otherwise, consider finding a different option that will give you more versatility. For example, Nora’s Prios work for her on trails but also look at home in restaurants and museums. And her two jackets together work to create a system for staying warm and dry in a variety of circumstances. Tip #2 – “Just in Case Has No Place” Anything on your pack list that you’re taking just in case you need it is something you can leave behind. On most trips if a situation comes up where you need something you don’t have, you’ll be able to buy it. And if not, there’s a good chance you’ll discover you can do without it anyway. Adventure travel is far more enjoyable when you don’t have a lot of stuff to keep track of or haul around, so take a minimalist approach to your packing list (just like you do with your shoes!) Tip #3 – Pack Lighter On adventure trips, and even on more traditional trips, traveling lighter frees you to have more fun, to feel better, and to enjoy the experience more. Review your packing list with a very critical eye and look for ways to reduce your weight that won’t compromise your comfort. Because, ultimately, traveling lighter will mean a more comfortable trip... and a more comfortable trip is a more enjoyable one. About Nora Dunn: Nora Dunn* (aka The Professional Hobo), is one of the OG digital nomads, and has been a career traveler since 2006. She traveled full-time for 12 years, 2 of which she traveled with carry-on luggage only. For the last five years she has had a home base in Canada and she continues to travel most of each year, for up to seven months at a stretch (almost always with carry on only) *Nora Dunn is an affiliate of Xero Shoes.