1. The Grouse Grind Georgia Casey’s Fitness Challenge

2. Grouse Grind Background Info “Mother Natures Stairmaster” 2.9 km hike up Grouse Mountain Takes 1-2 hour on average 1894- first recording of hikers First developed in 1981 Completed in 1983 Have a grind timer system (one year is $20) *Map found on Google images*

3. Training The grouse grind is considered to be “Mother Natures Stairmaster” Hike requires string hips and legs Requires base level of fitness Cardio workouts (squats, lunges) Here is my workout schedule focusing mainly on the week of the hike

4. Preparation Every hike requires a partner I asked my mom, dad and brother to join me We woke up at 8:30 and prepared to leave for 9:30 It was a 15 minute drive to the mountain The parking lot was pretty full

5. Bring Water and Snacks The long hike will leave you parched! Bring snacks incase you get hungry to Bananas Apples Granola bars

6. Grouse Grind Trail From the bottom to the top! *Map found on Google images*

7. The Beginning Here I am at the start of the hike This is where you would scan your Grouse Timer card

8. Importance of Good Footwear It is important to wear appropriate footwear for the hike as there is many rocks, roots and stairs that one can trip on. To avoid swollen ankles/ other injuries, running shoes or hiking shoes are recommended Heels and flip flops are NOT recommended

9. Stairs

10. Enjoying the Landscape During the hike there are plenty of beautiful trees to look at

11. Pit-stop at the middle We chose to take a 10 minute break at the ½ way point for some snacks and water

12. Take a Break It is super important to listen to what you body is telling you If you need to take a break at any point step to the side and take a breather

13. Finally at the top!!

14. The Beautiful View

15. The Ride Down *Image found on Google images* The Grouse Skyride is the only way down the mountain as it as a one way hike. On The Skyride, you enjoy a very scenic view of the mountain as well as Vancouver

16. Conclusion It took 2 hours to fully complete the hike With a 10 minute break at the ½ point Overall, it was very challenging but an amazing hard workout! It was fun for the family to challenge ourselves and be active in the process. The cardio training helped a lot and having a water bottle on hand came in very handy