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.

This is how it works,

Spell your name (at least 6 letters you can also use your last name if its longer) do the exercises as many days you can for 30 days. You only get credit for that day if you do your whole name. Keep track for 30 days. Let us know in the comment section if you are in. You can also like our Facebook page to stay motivated and post videos and photos.

Download this 30 day Workout Challenge sheet here Name your workout

30 Day Workout Challenge

Name you are using ______________________________________________________

Circle your name

A: 50 jumping jacks

B: 50 Ab exercise

C: 50 squats

D: 30 pushup

E: 2 min. wall squats

F: 20 burpees   

G: 1 min. arm circles

H: 40 Russian twist

I:  50 high knee walks

J:  50 bridges

K: 40 pushups

L: 20 supermans – 20 abs

M: 30 lunges

N: 30 wide squats

O: 30 side lunges each side

P: 2 min. plank

Q: 40 sec. side plank

R: 50 kickbacks (for butt)

S: 20 walking lunges

T: 20 Superman – 20 abs

U: one min. plank

V: 40 bridges one leg

W: 30 triceps pushup

X: 1 min. balance one leg

Y: 1 min. up down plank

Z: Your choice

For example, my name Sherry would do S - 20 walking lunges, H - 20 Russian twists, E - 2 min. wall squats, R - 50 kickbacks R - 50 more kickbacks :), Y - 1 min. up down plank. Thank goodness I only have 6 letters in my name. However, if I wanted more I could add my middle initial L and last M for more exercises.

If you are a client of Elite Physiques you could win a prize for this30 day Workout Challenge. If not treat yourself to something related to Spring, like a new pair of shoes!!! Leave a message below and let us know how you are doing and if you need a modification of an exercise.

Good luck you can do this!

Sherry

The post Take This 30 Day Workout Challenge Now 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.

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.

Here is an example of my list

Nutrition list

• Have a summer cocktail (vodka with lemon juice) 2 times a month
• Eat salads with tons of veggies
• Be prepared for all meals, make them ahead
• Eat ice cream sometimes, read (Eating Well) below to see how to eat it
• Take healthy foods on my hiking trips

Have fun list

• Kayak, long hike, or bike ride, when I feel like it
• Relax on my deck and read whenever
• Meet with a friend couple times a month
• Play my drum or guitar
• Take my dog to the park every day

Stay healthy list

• Don't always use sunscreen (see below)
• Sleep 8 hours a night (I am good at this)
• Take my vitamins
• Use essential oils
• Weight train 3 days a week
• Drink lemon water
• Have 2 teaspoons of apple cider vinegar every day
• Eat or drink herbs and greens every day

What is your list going to look like? Below are some ideas for staying fit and having fun this Summer.

Eating well.com   writes about Summer Health and Nutrition Myths Busted, like why not to use sunscreen and how to eat ice cream check it out!

10 Tips to Help You Enjoy Summer While Staying Fit from "That clean life" Blog. They have some great tips on eating healthy and having some outdoor fun!

Food Bloggers Share 47 Ways to Stay Fit and Fueled in Summer! I like some of their ideas like yoga on the rock, morning walk with the birds, Saturday group workouts, and more fun stuff. Check it out!

Staying fit in the summer is a lot easier than staying fit in the winter. I love being outside and active. Share your list with us for staying fit and having fun this Summer. What fun plans do you have?

The post A List for staying fit and having fun this Summer appeared first on Elite Physiques.

Find a place to stay with a kitchenette.

Our first day on vacation is a trip to the grocery store. We buy snacks for hiking, breakfast foods, beer for my hubby (Braden), and lots of water. For breakfast, we have eggs and 2 strips of bacon, Braden has an English muffin and makes a sandwich and I have a 1/2 an orange or grapefruit (no bread). For snacks we have fruit, sometimes bars (low sugar higher protein), celery and peanut butter, and cheese. We only snack if we are out hiking for 4 to 6 hours. Don't eat snacks if you are going to eat 3 regular meals unless you are very active.

How to Eat out

Eating out is not as hard as you think. Make good choices by thinking about how active you are going to be that day. Make sure you eat a good breakfast but watch the portions.

Don't make your meals the main attraction! Tweet This

Lunch

For Lunch eat a big salad with any kind of protein you want or a protein with veggies and splurge with some sweet potato fries, (not every day).

Dinner

This is easy! Get a small salad, a lean protein, if you are by the water fish might be a good choice and lots of veggies. Try to get a different type of protein and veggies every night so you don't get board.

Drinking

OK, what about the drink(s) with dinner? Take 3 out of 7 nights and have a drink if you have to. Two nights are better. If you drink beer have a light one. I drink vodka straight up because I don't want the sugar from the mixes and I only need one drink. You could try vodka with tonic or sparkling water, with lemon or lime slices and a couple of drops of lemon or orange essential oil for more flavor. Ask me where to get the essential oils or go to https://www.mydoterra.com/elitephysiques/#/. If you are with friends that keep drinking you could switch to drinking sparkling water with essential oil drops with lime and lemon slices (this is very refreshing and no one will ever know you are not drinking alcohol). Better yet, let them know that you have a goal and are sticking with your program. Oh ya, wear something tight and you will feel when you've had enough.

Dessert

Yes, you can splurge a little! Maybe one or two times in a week. Think about what you want to have when you first get there. Is there sometime special that that area is known for, or maybe it's something you been craving at home and have been waiting for vacation to have it? I LOVE maple fudge! When I'm on vacation that's what I look forward to. However, If you are going to drink alcohol I would skip the desert.

Apps to make it easier

A Food App That Will Change Your Life

My FitnessPal Restaurant Logging

Staying active

First of all walk everywhere you can. You can see more and exercise at the same time. Check out the area for hiking and running trails.

Take the stairs. If you are staying somewhere that has stairs, walk them!

Jump in the pool. Have fun in the pool to burn calories and get exercise or better yet have a dip in the ocean to get the added workout the waves provide.

Rent a bike. It's a great way to check out the sights. Make sure you wear your helmet!

One last thing RELAX! After all, that's the reason we need a vacation. We all know that going on vacation can sometimes be a costly expenditure but its one that we ought to make at least once in a year just to unwind. If you've got somewhere in mind that you simply have to go but you don't have the funds to get there, why not look into applying for credit? See here for how to get your credit score for free.

Do you have anything to add to How Not to Gain Weight While Traveling? Is there an app that you like and can share with us? Leave a comment below and let me know if this was helpful.

Please share with family, friends, twitter, and Facebook!

Safe travels,

The post How Not to Gain Weight While Traveling appeared first on Elite Physiques.

I actually go to two different ones when I can, one on Wednesday afternoon that opens at 3:00 and one on Saturday mornings. I go to the one on Wednesdays because I get my beef from a farmer that I know, Flying J Farms. I have been to his farm and know how his cows live and what they eat, this is important to me. I go to the Saturday morning one because it is so big! I can get a fresh cup of coffee and I'm ready to walk up and down the street enjoying the people, their dogs and lots of healthy food. I also go early to talk to the farmers. So here are 5 things you will need to know before going to the farmers market.

Take your own bags 

Save the landfills, environment and animals and don't use plastic bags. Most stores sell the reusable bags for $1. You can put a lot of produce in them without worrying about them breaking. If you do have to use the bags the farmers give you bring them back the next time you go. You can also take reusable bags to the grocery store or department store.

Get to know the farmers

As I said above I buy my beef from a farmer I know. Ask questions, don't assume that just because something is sold at a farmers market that it's organic or even healthy. Ask them if they use pesticides and what they feed their animals.If they are feeding them GMO food, soy, or junk, walk away. You are what you eat! You can even learn from the farmers, learn about the process they take to harvest, learn about their farm maintenance, I was taught by a farmer what a Mulching Mower was once!

Wash your produce 

Always wash your produce before cooking or eating because bacteria can grow while you store your produce. You can use water or water with a small amount of vinegar, make sure you dry it before bagging and storing. Don't assume that if it's organic that it's clean. You don't know who has touched it or where it's been. Also, consider buying a produce brush to scrub produce with skin. If a small amount of mold is on your produce you can cut an inch off around the mold. If it is on soft produce like a tomato throw it away. Watch this video to learn more.

Try something new each week

Some farmers will have samples of produce that's different. Be brave and give it a taste. Find out the background behind it and why you have never heard of it. You will get more nutrition when eating different types of produce. I also love that more and more markets are offering herbs and organic bath and cleaning products.So get out there and start living healthy!

Get there early

I do this for several reasons. First of all, I do not like standing in line and second the farmers have more time to talk to you about their produce. I find that after 9am you can barely walk through the aisle way. Another reason is you get to pick the best-looking fruits and veggies.

If you are in Ohio go to Ohio Proud to find a farmers market in your area. Anywhere else in the US, you can go to USDA to find a farmers market in your area. Now get out there and support your local economy. Try something new and visit lots of different locations to see what one best fits your health needs.

The post 5 Things You Need To Know Before Going To The Farmers Market 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.

What would we ever do without the internet? Some say it is information overload and that is why I write "for your health". I will get the information out that I feel is important for you to read, and also some fun and yummy stuff. In this post "for your health" you will learn 24 stress busting hacks to save you time, an amazing recipe for paleo gingersnaps, a recipe for superfood hot chocolate (just in time for the cold weather), and find out if your nail polish is disrupting your hormones.

This is one of my favorite post this week. I enjoy reading a post that makes me take notes. Usually, this means it's something I want to apply or I need to work on. I took lots of notes reading this one. The post is 24 Stress-Busting Holiday Hacks by, Rebeca Plantier. Some of the things I have taken from this post are, downsizing my decorations (how did I get so many decorations anyway), getting outside (even if it's cold), finding reasons to be grateful, showing gratitude to people I see every day. Yes, all of these things can help you to be less stressed anytime. Read the post for more ideas.

Photo from http://www.healthfulpursuit.com

I don't know about you, but I love ginger and make it into a cookie, what more can you ask for. This recipe is paleo, dairy-free, vegan, and has no sugar. Healthful Pursuit has a great website with lots of healthy recipes, check it out.

Who doesn't love hot chocolate, sitting by a glowing fire, looking out at the snow coming down....... Sorry, I went away, now back to work.

You know I am always into making whatever I eat and drink more healthy by adding what I call superfoods. Check out this video on how to make superfood hot chocolate and let me know what you think. http://www.thehealthymaven.com/2015/11/superfood-hot-chocolate.html.

If you wear nail polish you have to read this post from natural news. Most of us know that most nail polish has toxic ingredients in them. After reading the post below, I would love to know if you are going to start using a safer polish or keep using the toxic polish.

A brand new study conducted jointly by Duke University and the Environmental Working Group (EWG) discovered traces of a rather toxic chemical in the bodies of women who had recently painted their nails. Learn more: http://www.naturalnews.com/051790_nail_polish_endocrine_disruptors_triphenyl_phosphate.html#ixzz3tgJtwOzZ

I hope this "For Your Health" post made you think more about your health.

The post For Your Health - Stress Hacks - Recipes - Hormones and Toxic Nail Polish appeared first on Elite Physiques.

This is one of my favorite things to use in my exercise program. You can use it for strength, balance, endurance, and much more. Check out this web-site for fun and easy exercise to do on the Bosu.

Kettlebells are hot right now! Everyone is using them. They come in all different sizes and colors. Check out this video for a kettlebell workout, 10 minute kettlebell workout.

If you have a Fitbit you know how they can make you work harder. I have had mine for about 6 months. If I don't have my goal steps or floors by the end of my workday, I will run up and down my steps and jump on the trampoline that's in my living room. It really does make people work harder.

You have to be careful when buying a yoga mat. Some of them are made out of material that you don't want to lay around on. This mat is Latex-Free, Biodegradable & Recyclable.

WORkOUT DVD'S

I love workout DVD's for the times when I just don't want to go out. You know what I mean, right? Well here are some of my favorites.

If you love to dance these are fun and easy to follow along to.

This is the last DVD set I bought. It is a good workout with lots of variation.

If you are looking for something different, this is it! Body Beast will help you gain lean muscle and lose body fat using your own body weight.

Don't have any equipment? Don't worry you won't need it with this beginner bodyweight workout.

I just added this one to my Amazon wish list. If you're looking for something for health and healing, this is it. Also, check out all the Tai Chi and Qi Gong DVD's to find one that fits your needs or the needs of who you are buying the gift for.

COOKBOOKS

Everyone needs a few healthy cookbooks. Here are some that are healthy and delicious. My new cookbook will be available in about two weeks. Just in time for Christmas. It will have recipes and tips to help you get lean and healthy.

Make a comment below if you are interested in my cookbook.

In Ree's Cookbook, she offers 16-minute meals and freezer foods.

Juli's Cookbook is Paleo and gluten free.

This is one of my favorites. I did a review on my blog about this cookbook last year. The recipes are very creative and the photos are fabulous!

COOL WORKOUT SHOES

Who doesn't want a new pair of workout shoes for Christmas? Most people don't realise if they don't have to correct type of shoe when working out, it can greatly effect their back and knees. If your loved one keeps moaning about their back or knee pain then why not treat them to a new pair that could really help?

Give the gift of health with Essential oils, diffusers, and DIY recipes.

Who are you buying health and fitness gifts for this year?

This post contains affiliate links.

The post 2015 Health and Fitness Gifts They Will Keep appeared first on Elite Physiques.