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.

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.

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.

My husband and I go to Sedona every year for vacation. We hike and climb 5 out of 7 days doing from 4 to 6 hours of hiking. This year day we set out to hike climb cathedral rock. We stay on the trail until we get high enough and then climb up. So, this is what hiking in Sedona taught me about stretching. An hour or so into the hike not one but both of my knees were feeling the love. I told my husband I have to stop and stretch. I stretched about 5 minutes and WOW what a difference. No pain! No kidding! I know how important stretching is but I was amazed that I could go from pain to no pain in 5 minutes. Now I will always stretch before hiking anywhere.

Here are the stretches that I did that worked miracles on my achy knees. Do them before and after you hike.

This is a quad stretch that stretches the front of your upper thigh. Keep you body upright and flex your foot toward the ground.

This hip stretch helped my husbands hips. He doesn't walk or hike too much at home so when we go hiking on vacation he has pain in his hips for the first couple of days. You can use your hiking partner for balance on this one if you need to.

We all know about the hamstrings, the back of the upper leg. They can get tight!

This calf stretch  feels great. Leaning forward try to keep the back heel on the ground. 

Don't forget about the upper body. This is for the obliques (sides) and for the lats (back).

This one just feels good! Stretches the back and hamstrings at the same time.

Great stretch for the front of the upper body. It stretches the chest, shoulders, and arms.

This stretch is for the hip flexors and if your arm is up and over you will also stretch your back and sides.

Make sure you get up slowly from this stretch. Do a couple of breaths while in the down position.

Hiking and stretching in Sedona is the best! Let me know what stretches work for you. You can also go to https://elitephysiquesinc.com/2014/08/thai-yoga-massage-video-4-stretches-cant-live-without/ to learn some Tai Yoga Stretches you can do with a partner.

Happy stretching and stay fit!

Sherry Macdonald

The post Hiking and stretching in Sedona appeared first on Elite Physiques.