Get in Shape for Your Dream Trek and Join the Community

Outdoor Group Trek Training for Women

Join the growing trekking community that will help you stay on top of your trail fitness in a fun and inspiring way!

Fall Season 2023: September 11 - December 8


Covid-19 Group Training Information

At this point in our adventure with Covid, wearing a mask at trek training is each individuals choice. Being in the great outdoors reduces our risk of passing Covid onto another, however it doesn't fully take the risk away. Therefore, Transformational Trekking asks that each person does what they need to do to keep themselves healthy. We also ask that each person is mindful of other people in the group and their preferences. We will ask you to stay at home if you have symptoms of Covid or have tested positive for Covid. More details on this will be listed in the program handouts. Due to Covid being a fluid matter rules may change as the season goes along.

Weekly - 1 hour 45 minute -Trek Training Sessions              (Come to one session each week or all 3)

Monday: 10:00AM - 11:45AM   Yost Park in Edmonds

Tuesday: 10:00AM - 11:45AM  Lower Woodland Park in Seattle

Friday: 10:00AM - 11:45AM  Saint Edward's State Park in Kenmore

Every other Week - 2 hour - Local Park Hikes

Wednesday Sept 13: 10:00AM - 12:00PM   Carkeek Park of Seattle

Wednesday Sept 27: 10:00AM - 1200:PM  Cowen & Ravenna Park of Seattle

Wednesday Oct 11: 10:00AM - 12:00PM  Shoreview & Boeing Creek Park of Shoreline

Wednesday Oct 25: 10:00AM - 12:00PM  Arboretum of Seattle

Wednesday Nov 8: 10:00AM - 12:00PM  Lynndale Park of Lynnwood

Wednesday Nov 22: 10:00AM - 12:00PM  Richmond Beach Salt Water Park of Shoreline

Wednesday Dec 6: 10:00AM - 12:00PM  Discovery Park of Seattle

2X-Weekly Indoor Foam Rolling & Core work for Hikers                Starting September 18 - Dec 8                                                       (Come to one session or both each week)

Monday: 8:00AM - 8:45AM  via Zoom

Wednesday: 8:00AM - 8:45AM  via Zoom

Descriptions of each of the sessions

The weekly 1 hour and 45 minute sessions start out with a hiking specific warm-up that includes stick rolling, a 5-10 minute walk, simple glute strengthening exercises, and dynamic stretches. We then begin the "workout" where we intermix hiking with exercises that specifically train the muscles you will utilize on the trail and will help to improve your mobility, stability, and strength. Another part of our workout includes interval hill training to help increase your cardiovascular endurance for those long climbs on your treks.  This portion is done at your own pace as everyone walks at different speeds. The session ends with a cool down that includes a relaxed 5-10 minute walk back to where we started and static stretches to help improve flexibility and help prevent injuries. Rest assured that at any time during the session, if an exercise is taught that you do not feel comfortable doing or you know that you should not do, then Sheri will help you find an exercise that suits your comfort level or your needs, or you can opt to rest as well. 

Every other week we will head to a different park in the greater Seattle area.  The goal of these 2-hour hikes is to build our hiking endurance.  As we hike for 2 full hours we will  get to know each other and the trails of our beautiful local parks.  We will work to maintain a 3+mph pace on flatter areas.  As we climb up and down hills we will focus more on form versus speed. You will learn proper hiking form walking on flats, up hills and down hills and how to use your hiking poles in the most efficient way.

The weekly 45-minute combined foam rolling and core workouts will be split in half.  For the first half, we will be performing gentle foam rolling.  We will start out with basic rolling and gradually progress to more advanced techniques.  By performing foam rolling we can help to improve blood flow to the area rolled, resulting in increased tissue hydration, increased supply of nutrients to the area and increased removal of metabolic waste.  Foam rolling can also help decrease muscular tension and discomfort, and help to improve joint range of motion.  You will also be coached on how to breathe as you roll, and why being able to breathe as you roll is so very important!  Foam rolling is a slow-moving exercise and could be thought of as a type of active, mindful meditation.  We will not be racing through each muscle group.  The density of your foam roller is important, and instructions will be given before class starts on which is best for you.

After this warm-up for our bodies, we will begin performing exercises to strengthening our core. We will be doing mostly floor exercises that are difficult to perform at our outdoor trek training workouts.  The exercises taught will target your superficial as well as deep abdominal muscles, external obliques, low back, glutes and more!  These muscles, when strong, will help improve trail posture, hiking efficiency and help to prevent unnecessary falls as your stability and balance improve.  Exercises will progress as the class progresses.  When there are ways to modify the exercises, modifications will be shown.  As we work through the routines, you can perform as many or as few sets and repetitions as you are ready for.  It is important that you progress at your own pace.  The class will end with a few stretches of the areas we worked.

Why should I sign up?

The best way to train for an outdoor adventure is in the outdoors!  This way your feet, ankles, knees and hips will gain stability and strength on the uneven surfaces that you will face on the trails. You won't even realize you are working out when you incorporate trek specific strength training as we hike.  These outdoor sessions will help you feel amazing on your next trekking adventure! And when you are well prepared you will help reduce the possibility of an over-use injury that could bring your trek to a quick end.

By joining, you will become part of the growing trekking community and gain new friends meeting people that feel the same calling as you… to explore the world by foot. You may even find your next perfect trekking travel buddy!

This outdoor group trek training program will:

  • Inspire and motivate you to train - rain, shine, sleet or snow!
  • Reacquaint you with your local parks and teach you various ways to train in the great outdoors.
  • Allow you to meet new friends, hiking partners, adventure travel partners and more.
  • Provide that place to come back to after your journey, where people get you, and truly do want to hear about your life changing trekking adventure.
  • Encourage you to maintain fitness levels so you can continue going on your other bucket list trekking adventures!

Investment for this 13 week season

  • 1 New to the Program? Your first 1 hour 45 minute training session is FREE! After you try out your first session you will be able to choose from single sessions, the 5-session package, the 10-session package or the unlimited package.
  • 2 One 1 Hour 45 Minute Session, or 2-Hour Local Park Hike: $45
  • 3 Five Session package: $200 - $5 dollar savings per session
  • 4 Ten Session Package: $330 - $12 dollar savings per session - These sessions can be used for the 1-hour 45-minute training sessions and the 2-hour local park hikes.
  • 5 Unlimited Package: $495 - This package includes all indoor and outdoor sessions. The possibility of tons of savings per session! If you know you can make more than one session per week, this would be the package for you!
  • 6 *Sessions purchased for this fall 2023 season must be used during this fall season. *In the event that we must close down due to COVID-19, or some other pandemic or natural disaster, you will be given a refund of sessions you have remaining.

Investment for Indoor Foam Rolling and Core Work Sessions Only

  • 1 1 Indoor Session: $20
  • 2 Ten Session Package: $150
  • 3 Unlimited: $230
  • 4 *Sessions purchased for this fall 2023 season must be used during this fall season. *In the event that we must close down due to COVID-19, or some other pandemic or natural disaster, you will be given a refund of sessions you have remaining.

Any questions?  No problem - call or email me, Sheri Goodwin, at (206) 465-1795 or

Not sure if this program is for you? If two or more of the statements below describe you, then you will fit in well!

  • You have a trekking adventure planned and you want to be in prime hiking shape so you thrive on the trails
  • You are new to hiking and long distance treks and are excited to learn more and get started training
  • You enjoy stress free fitness training where you can work out at your own pace
  • You enjoy hiking, but have a hard time finding people to hit the trails with you
  • Working out in the gym atmosphere isn't your cup of tea
  • You want hiking specific training in the great outdoors
  • You have a hard time staying motivated to work out on your own and appreciate the inspiration a group brings
  • You'd like to meet other women who are as adventure-minded as you and learn about other exciting treks that you can add to your bucket list

Okay, so now you are ready! 🙂  Sign-up here:

Still have questions?  No problem - call or email me, Sheri Goodwin, at (206) 465-1795 or