Then there are hikers that are still in the "go" mode. My friends Kim and Jim did another 10 miles while Penny (who goes for the same reason that I do) and I went up on the Knob to relax and enjoy. Nothing wrong with wanting to get as many miles as you can, it's just not what I want anymore. The good thing is everyone was OK with it.

Penny and I met Jacob up on the knob. He was leaning against a tree with his earphones in and reading a book. Here was his email to me:

Jacob's story

This next semester, Fall of 2018, I’ll be a junior studying Mechanical Engineering Technology at Purdue University. This summer, I have an internship in Roanoke, VA that allowed me to get away from all the bad things in my life which was needed to say the least. In February of 2018, I was wrapped up in a bunch of bad lifestyle choices: smoking, drinking, unhealthy eating habits, if it wasn’t healthy, I was probably doing it with the exception of illegal substances. One morning I woke up and felt a bit off but disregarded the feeling and went downstairs to take a shower anyway thinking it was just some weak muscles from the workout the day before. I don’t remember much after stepping in the shower because I had passed out from what I thought was dehydration shortly thereafter. I was taken to the ER, where after extensive blood tests, scans, and X-rays, doctors had found a blood clot in my lower left lung. They began to wonder how a, at first glance, healthy 20-year-old has a blood clot when his family has no history of clotting. I blamed it on my lifestyle choices and the doctors, to protect themselves, couldn’t say whether it was that or not.
I knew something needed to be done to change the way I’ve been living. When I came to Roanoke, I found all this free time outside of work where I was able to take advantage of it. I hike, not just to kill myself and cover so many miles a day, but to find the beauty in life and relax in God’s great creation. Since the last week of school this past semester, I’ve suffered terrible anxiety that came out of nowhere. Is it possible its because I’m constantly thinking about the blood clot that could’ve killed me? Possibly because I’m 10 hours from home in a city where I have no family? I’ll never be for sure. It’s a traumatic experience in my life but through it, I was able to find myself, grow closer to God, and regain my physical and mental health.
Here we are now, four months, four blood-thinning prescription refills, countless hours of hiking, and a healthier lifestyle later. I enjoyed meeting and talking to you on the trail! Enjoy your future hikes!

My note: Jacob, so proud of you for changing your lifestyle! Sometimes it takes something to happen to wake us up. If I can help in any way please let me know.

Michael

We also met Michael he was from Russa but lived in Texas. he was working in Va. and on weekends he would hike. He said his wife was in a lot better shape then he was and they were doing a hiking trip to the Grand Tetons in a couple of months. He was working hard to catch up with her. I think he has a little bit to learn before his big trip. He hiked 3 hours uphill with one small bottle of water and a hiking stick he found on the trail.

On the second day when we hiked back up to the Knob, we met a couple of college students and their new puppy. They put up a hammock and stayed the night on MacAfee Knob with their puppy. They watched the sun go down over the city and come up in the morning. If I make it back that is where I am staying.

Carline

We met Carline when we ask her if she wanted us to take her photo out on the edge. She was a cancer researcher. She was very interesting and we ask lots of questions. She also hiked down with us. She said she enjoys hiking on weekends to relax and get away. She takes her time and enjoys the entire journey. Sorry, I can't believe I didn't get her photo.

Here are some other images from our trip. Enjoy!

Get out in nature

Hiking Can Be Life changing. I hope this post inspires you to get out in nature. To leave all your troubles behind, open up your senses and smell the roses, or whatever. Let me know your story and journey. It can also be in your own backyard or a nearby park. Check out this post about how to have fun while hiking. https://elitephysiquesinc.com/category/hiking-backpacking/

Stay healthy and strong!

The post Hiking Can Be Life Changing For Your Body, Mind, & Soul appeared first on Elite Physiques.

Have a bite to eat

We sometimes meet for breakfast before our hike or leave early for the hike and have lunch somewhere outside. If we go somewhere to eat we make it special. Some of our hikes might be an hour or so drive which means there might be a roadside restaurant along the way or somewhere we've never been to. If it's a local hike we might pack a lunch or go somewhere close and sit outside.

Go to a farmers market

Take a backpack and hike to a farmers market fill up your pack with healthy goodies and get a bigger workout on the way back. We have also done this on our bike rides. Whether you are taking a hike or riding a bike take a break to socialize and have a cup of coffee or tea.

Experience something new

Take a hike to a nearby small town. We go to different ones but, my favorite is a town called Grandview. It has a few small boutiques, an ice cream shop and a coffee shop with a table out front to people watch. How much fun is that?

Learn something new

Try to learn the names of the trees or plants in your parks. Bring a journal and halfway take a break for water, a snack, and some writing.

Have fun and play

Lisa and I took some of our clients out for some fun! We went to this amazing park in Westerville, Ohio. We first hiked in the woods and then found this fun place to play. The floor of the bridge moved as you walked on it, so it made everyone laugh. The tree house was so cute, we had to clime in it. When was the last time you climbed a tree?

Do a walking meditation

I usually go on a hike listening to a podcast, but sometimes I leave the headphones and phone at home to be "in the moment" to be present. As I walk I listen to the wind, the water, pay attention, and just notice my breathing. I went to a macro photography class a couple of months ago and the photographer talked about the bugs that attach themselves to a leave on a bush or a tree leaf. Now I pay attention and see some amazing sights. Give it a try. More on walking meditation at Meditation Oasis.

Bring your camera

Doesn't matter if it's your DSLR, your cell phone, or a compact camera, take it with you. Don't always bring your cell phone because we need a break but you never know what you might see. Make it a special time, like in the fall when the leaves are turning or the spring when the flowers are blooming or in case you run into a snake like I did. If you are hiking by your self it is always a good idea to bring a phone.

Take a hiking vacation

My husband and I do this every year. We go to Sedona, Az, sometimes Utah and around the grand canyon. In Sedona, we hike/climb. This is our favorite place, amazing!!!

Have Fun with your food

Don't forget about nutrition while you are out on the trail. You will need good calories for energy and health. But make it fun! Get together with your hiking friends before your trip and make some yummy food! Check out this video from My Open Country to learn more about what to take.

Any of these ideas in Incorporate even more fun Into hiking and backpacking sound good to you? Leave a commit below.

Just thought I would throw this in. Have you ever hiked or backpacked and thought you should have stayed home? That's how I felt about my first backpacking trip. Watch this video and you will see what I mean, backpacking in the rain.

More hiking ideas at https://elitephysiquesinc.com/2017/05/turn-your-hike-into-an-outdoor-workout/

The post Ways To Incorporate Even More Fun Into Hiking and Backpacking appeared first on Elite Physiques.

Here is a recipe for Blueberry bites or see mine below that I made for the open house. Both are great! http://www.bewholebeyou.com/2017/03/09/blueberry-muffin-oat-bites/

Blueberry oatmeal balls

I double this recipe and freeze half.

1 cup dry oats

1/4 cup nut butter of your choice

1/2 cup dried blueberries

1/8 cup Chia seeds

1/4 teaspoon cinnamon

1/4 cup honey

1/2 teaspoon vanilla

Mix all ingredients together and mix well. The mixture should be a little sticky. Put in the refrigerate for 30 min to 1 hour. Scoop about 1 tablespoon in your hand and roll into balls. Store in the refrigerator for about a week or freeze them for much longer.

Carrot Cake Bites

http://www.thetwobiteclub.com/2015/06/carrot-cake-oatmeal-bites.html#_a5y_p=4117767

I used half of the nut butter and used coconut oil for the other half. You could also use flax seed or chia seeds for healthy fats.These carrot cake bites make a great snack on the go. You can find the recipe on the link above.

 lemon turmeric Energy balls

http://www.natalieshealth.com/2017/02/lemon-turmeric-energy-balls/

What a healthy combination, lemon, and turmeric. You can add both of these ingredients to almost any recipe. This recipe is sweetened by using Medjool dates however you could also use honey or maple syrup. Make sure you wash the lemon well before making lemon zest.

Dark Chocolate Coconut Brownie Bites

http://www.healthy-liv.com/dark-chocolate-coconut-brownie-energy-bites/

These Dark Chocolate Coconut Brownie Bites are for you chocolate lovers out there! Remember these recipes are made with healthier ingredients but they still have calories so don't eat too many.

http://thebigmansworld.com/2017/04/03/healthy-no-bake-chocolate-peanut-butter-crunch-bars-vegan-gluten-free/

I also made these crunch bars for our open house. I love hem because of the crunch and how can you go wrong with rice Krispies! I used organic rice Krispies, they are naturally gluten free. They were very easy to make!

Post your photos to our Facebook page, I would love to know what recipes you make and what you thought of them. You can also find my recipe for healthy no-bake cookies at https://elitephysiquesinc.com/2016/07/no-bake-gluten-free-cookies/.

Enjoy!

The post Healthy Snacks for Your Next Hike, Open House, or Event appeared first on Elite Physiques.

Fortunately, hiking provides a nice alternative to the gym, and with summer right around the corner, it might be time to do it more often. Hiking is, by itself, great exercise, but a few minor additions to your hike can transform into a full-on outdoor workout.

Add Weights

The extent of the workout you get from hiking depends on where you hike. If your route has lots of steep inclines and declines, you are in for a great full-body exercise. Flatter routes, though, make it more of a challenge to get in a dynamic workout (a likely scenario if you’re hiking in Ohio).

To change this, one thing you can do is use weights. You could attach ankle weights, which, among their many benefits, help build endurance and tone muscles, or you could carry small hand weights. Even just three pounds will go a long way towards increasing muscle tone and endurance. If you’re new to walking with weights, start small and gradually build up so as to avoid injury.

Use Technology

Hiking and technology have a tenuous relationship. Diehards want tech as far away from hiking as possible, whereas others see it as a great tool to enhance the activity. The numerous hiking apps available, though, show how properly applied technology can be a great addition to your hike.

One app, MapMyHike, is great because it not only tracks hiking statistics such as distance traveled, speed and time, but it also links to fitness apps to measure your heart rate, count steps and much more.

You can use this information to track your hikes and set goals for future ones. For example, aiming to reduce your times will push you to go faster, enhancing your cardio workout. The one downside of these apps, though, is that they use GPS tracking and often require personal information to give accurate readings. Make sure you protect yourself so that you don’t end up regretting entering all this data into your phone.

https://www.lifewire.com/hiking-gps-apps-1683617

Mix in Exercise

Make your hikes more dynamic by adding some basic exercises either when you’re on the trail or when you take a break. Some examples are:

• Standing push-ups off trees
• Sit ups
• Hopping and skipping (great leg workout)
• Lunges (great way to make flat stretches more challenging)

Simply going for a hike is already a great step towards being more active, but a few small additions to this activity can turn it from a healthy leisure activity to a fun and dynamic workout. Make sure to stretch before you head out, rest often and drink plenty of water. But beyond that, the world is your gym—go out and enjoy it!

About the Author: Caroline is a health and tech blogger through the week and an avid hiker on weekends. Being in the outdoors allows her to enjoy nature and also to stay active, something her job doesn’t give her. She will often skip the gym for a hike, and she doesn’t mind if people look at her funny as she skips along the trail.

 So, get outside and turn your hike into an outdoor workout. Leave a commit below and let us know what creative ways you workout while hiking.

Happy Hiking!

The post Get Outdoors: How to Turn Your Hike into an Outdoor Workout appeared first on Elite Physiques.

My husband got me a backpack for Christmas. I went with him because I had to be fitted for it. I wanted a cool color, maybe blue, but the burgundy one fits me the best. So That's what I got. I also had a friend recommend an Arkadia Supply backpack to me for its durability. Yesterday REI had 20% off so we headed out to get me a sleeping bag, something I don't want to buy used if you know what I mean. I felt like we were buying a car. I never knew how many options there were. After about 40 minutes of instruction and lots of questions, I got one that is good for 3 seasons, lightweight, that compresses to about 6 inches, and is going to keep me warm at 21 degrees. The best part was when Braden (my husband) ask if I needed a pad. Oh, course I did! The guy took us over to the different pads, some were thicker than others, some you had to blow up and other you pumped them up with your hands. I told the guy I like that pretty green one, how much? $179. Are you kidding me!!!! That's more than my sleeping bag..... I know there is something less expensive than that. How much for the ugly gray one? $89. I will take it. This is not at all what I was thinking when I left my house, I dreamed of a blue and green color scheme, like the grass and the sky, how cool I was going to look while out hiking and camping. At least, my sleeping bag is blue, even though it doesn't match anything else.

This is going to be interesting. When I go hiking with my clients we do 2.5 miles in a park with lots of hills. When they want to do 5 miles I say, no way, I have things to do. I really do, also, I board ready to get out of there, move on to the next thing. I think there is a big difference between hiking around home and hiking away from home. Braden and I go to Sedona for hiking every year and I can hike all day. Of course, I don't have to get back to work or anything, really.

Anyway, I am getting very excited about my first trip with good friend Kim. It will be sometime in May. Until then I will be out day hiking and I told my husband we are going to set up camp in the back yard. We will eat, sleep, and cook, under the stars. Oh, course he will need to bring out a blanket because we can't afford another sleeping bag let alone another sleeping pad. I guess I better work on getting a tent before we camp.

Why do I want to backpack? I want time to myself, no phone, no computer, no work. I want to take in the beauty around me, and hopefully the heat, relax at night with a good book and sleep under the stars. Maybe this is where I will find my "Now" (see Carla's post from last week).

Maybe I will see you on the trail sometime. Make sure you follow my blog to read about my adventures.

The post I'm Almost Ready For My First Backpacking Trip appeared first on Elite Physiques.