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Samantha Van Gorder

This exercise plan was developed by Dr. Sam Van Gorder, a physical therapist based in Bellevue, Wash. She worked as a personal trainer while pursuing her doctor of physical therapy degree (DPT) from Duke University.

Latest Articles

  • Skills

    How to Train for Skiing

    531 reviews with an average rating of 4.5 out of 5 stars

    Prepare for the ski season with simple exercises that target your lower body and improve your balance so you can ski better and longer.

  • Skills

    How to Train for Mountain Biking

    34 reviews with an average rating of 4.4 out of 5 stars

    Get in shape for mountain biking with training exercises that you can do off your bike.

  • Skills

    How to Train for Cycling

    78 reviews with an average rating of 4.4 out of 5 stars

    Learn a few strength-training exercises you can do at home to prepare for road biking. This article includes a simple workout plan and training tips.

  • Skills

    How to Train for Kayaking

    134 reviews with an average rating of 4.5 out of 5 stars

    Learn a few simple strength-training exercises to prepare you for kayaking. In this article you’ll also find a simple workout plan and training tips.

  • Skills

    Training Exercises for Running

    342 reviews with an average rating of 4.4 out of 5 stars

    These simple exercises will help you build strength and endurance so you can run faster and avoid common running injuries.

  • Skills

    How to Train for Snowboarding

    226 reviews with an average rating of 4.5 out of 5 stars

    Learn simple strength and balance exercises to get you ready for snowboarding and to avoid common injuries when riding.

  • Skills

    How to Train for Backpacking

    739 reviews with an average rating of 4.5 out of 5 stars

    Learn a few simple strength-training exercises to prepare you for backpacking. In this article you’ll find a simple workout plan and training tips.

  • Skills

    How to Train for Rock Climbing and Bouldering

    418 reviews with an average rating of 4.3 out of 5 stars

    These training exercises for rock climbing and bouldering will help you build strength and improve balance.

  • Skills

    How to Maintain Fitness on Vacation

    10 reviews with an average rating of 3.6 out of 5 stars

    This how-to guide will help you achieve your fitness and activity goals even while you are on vacation or away from home.

  • Skills

    How to Train for Mountaineering

    50 reviews with an average rating of 4.3 out of 5 stars

    Get tips on fitness assessment and how to develop a personalized mountaineering training plan; also learn some specific strength-training exercises.