food

Checking in on hips and giggles…..

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Here we are almost through the first quarter of the new year. I thought by now my hips would be long gone like the holidays. They are still with me and I have fitness goals that are around the corner. So is my birthday. I will be 55 in April and it seems harder these days to lose the extra weight I have put on this last year. I have researched caloric deficits, appropriate water intake, all the while trying to find out what I am doing wrong.  I exercise at least 5 days per week. I eat healthy. I have documented over 150 days of what I have put in my mouth healthy and not so healthy. Not much has changed. I still can’t fit into my cute clothes. So I kept searching. I think I found the missing piece. I stumbled upon the importance of my heart rate range. The fat burning range instead of the fitness range with a high intense workout seems to be important.

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That was it. I needed a heart rate monitor to be aware of  the range I was working out in. My mom bought me a monitor for an early birthday present….Thank you Mom. I needed to find my fat burning heart rate range by  knowing my maximum heart rate. With that you could find where you should be while doing your exercises. (Your maximum heart = 220 – your age. The fat burning range is 60% to 70% of your maximum heart rate.) My monitor display in on a wrist watch and also reads through my phone via apps. The apps are a great way to store the data and look for  fitness improvements in hiking, biking and running.

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I have a hiking trip in May to explore the UK, a 175 mile through hike in July and a marathon in August, as side from the daily desire to just feel healthier. Plus packing extra weight while hiking, biking or running makes doing so more difficult. The fat burning heart rate range during my exercise routine has been beneficial  but I still wanted something to “shake up” my metabolism and get the process of weight loss to really be on its way. Again I started to research methods to do just that. I came across lots of information about fasting for several days to intermittent fasting as well. It turns out we humans have an innate ability to fast without negative consequences to our bodies. In fact the research supports more pro’s than con’s when it comes to fasting.  After I read all about fasting I decided to buy raw cold pressed organic fruit and vegetable juices to help me through the fasting process of the first few days.

The first day of fasting we utilize our glucose supply. The second day we start to use our protein supply which is our muscles. The third day we get into our  lipids which is our stored fats. I started my fast with drinking juice every two hours about 8-16 ounces and drank lots of water. I exercised daily up to 3 hours a day. I used the steam room, the jacuzzi and massage to help drain my lymphatic system. I did not feel hungry. I did not have a headache. I felt great. It was much easier than I thought it would be. By the third day I was still feeling great but thought for my first fast 3 days was plenty. I re-introduced fruit and protein shakes on the fourth day and by the sixth day my eating habits were back to normal. I weighed myself and I had lost 3 pounds. This set the stage for more weight loss and reset my metabolism. I was on my way to being lighter.  I’m finally seeing the results I sought. Yippee.

With all this due diligence I am hoping to stay on track and continue to condition and train while losing the extra pounds. I do however keep in mind that muscle weighs more than fat so results may come slower if you are weight training. The weather is getting warmer here in sunny Tucson. The snakes have already come out to bask in it but that doesn’t stop me from hiking. Hiking is actually a fantastic way to get out doors, exercise and burn fat. So here’s to all who seek a lighter self…..get out there and be smart. Work out in the fat burning range and see the results you want faster and consistently.

Workout smarter not harder!

-Kat

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Training for a thru-hike…..

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Riding a bike is great cross training for hiking

Well there is more to it than that: Being healthy and fit for a day hike is significantly different than being healthy and fit for a thru hike. Our body and minds need to be ready for the trail. Not to mention the detailed planning that goes into a thru hike adventure which we will discuss in another blog. But the training can start NOW! “The better the train, more the gain on the trail” ……says not just me. The idea of a week-long to a month long thru hike is romantic in my mind given that I will be out in the beautiful-middle-of-no-where-wilderness with all I’II need to survive on my back dependent on only myself-awe!!! That’s pure love. I don’t mean that selfishly I mean it supportively to the idea that self-reliance, self-confidence, basic survival skills and gaining the ambitious belief “I CAN DO IT!” is my means of attack for the encompassing objective in preparing and planning a thru hike. So, with members of my tribe we are working to increase our stamina, endurance, core strength and our confidence to be as successful as possible on our future journey on a section of the PCT (Pacific Crest Trail) from Yosemite to Tahoe where will make memories that last a life time.

The tribe members joining this journey in July 2018 will be Gwen, myself, Gina, Katie and Brenda. My goal has been to hike the entire length of the Sierra-Nevada’s after completing the JMT (John Muir Trail) with Gwen in 2016. The JMT was Gwen’s pick; this section of the PCT is mine (we take turns picking our adventures). Gina and I hiked Guatemala together summer of 2017 and she fell in love with that part of the trip craving more adventures. Katie wants more time on the trail after her introduction of 2 days on the JMT (read: Gwen’s “Ignorance is bliss” blog). And Brenda is new to hiking and backpacking but very eager with several weekends and overnights under her belt. Gwen, Gina and I will start in Yosemite with Katie and Brenda joining use a week later at Sonora Pass to finish the second half of the 152-mile section ending in Meeks Bay. This is all very exciting to think about but physically challenging to complete.

I have made additional summer commitments beyond the 152-mile hike following the weekend after our completion. They include but aren’t limited to hiking with my son, Cole, from Yosemite Valley to Tuolumne Meadows including hiking Half Dome, and then the next week we are off to Alaska for salmon fishing and finishing with a half marathon in Anchorage. So, training can’t start soon enough for me. No one needs similar goals to find self-motivation to improve personnel fitness. Where ever you are and whatever your objectives are you can implement a training program to fit your needs or follow the one below. It is a simple comprehensive muscle building, core strengthening, endurance increasing workout plan. Take what you need and go for it!

Note: The section of the PCT we are doing has no elevation gains greater than 4000 feet. There are summits that will be challenging with our back packs weighing between 32-45 pounds.

Remember building all we need within us is a process over time….and we are what we eat. Eating healthy and drinking lots of water is important. Always have fun and respect your limits. Avoid injury by NOT doing too much too fast…. start somewhere but start slow if just beginning to train. A day of rest can do your body and mind wonders. To work out with tribe members is beneficial, motivational and keeps you accountable.

 

Training for a thru hike:

“The difference between a dream and a goal of a thru-hike: An action plan in place to gain momentum for the changes your body will need to achieve your dream while gaining the confidence you need to follow through.”   -BK

HINT: Make a commitment to the days per week for training and stick to it

Cardio and endurance is essential

-hiking steep and difficult trails for a minimum of 2 hours once a week (increase distance and time bi-weekly-gradually)

-challenging quick-paced cardio workout (running, treadmill, biking or stairs) with incline increasing over time for 1 hour a day

-engage in fitness class as an alternative for a shake-up to muscles 1 hour a week (swimming, abs of steel tape, Les Mils at a gym or boxing)

Core strength is imperative

-weight train 3 times weekly for a minimum of ½ and increase weight over time (do 2 to 3 sets of 15 repetitions of each exercise working arms, legs and core)

-yoga, TRK, good old calisthenics or swimming improves core strength (calisthenics: jumping jacks, wall sits, push up, abdominal crunches, chair set-ups, squats, side lunges, squat jacks, high knee shuffle, ski umps, chair tri-cep dips, plank, high knee running in place and mountain climbers to name a few that can be done in circuit form and done twice with 30 second rest between 1 minute of 13 exercises)

– stretching after a good hike or work out is the best time to stretch because you are warmed with blood flowing through your muscles. Basic stretching after each workout will decrease soreness and increase your range of motion

– Varying exercises with increase of time, incline, distance and weight improves stamina and overall benefits of training

Our tribe starts TODAY! We are starting with the stairs at McKale Center (@ U of Arizona their basketball stadium). We will run up and then down all of stairs for an hour -around and around we will go. We are trying to exercise be it hiking, walking, running or swimming 5 days a week with a long hike at least once a week. This Sunday we are doing Blackett’s in Sabino Canyon National Park which is a total of 8-miles, but the last leg of it is up 1.7 miles with a 1700-foot elevation gain. Tucson tends to have awesome winter weather making outdoor training easy and a multitude of diverse types of hiking trails to choose from. And the stadium stairs for not-so-good weather days. We will start adding weight to our backpacks and do a few shake-out overnights that will prepare our bodies to carry the weight of our packs on the 14-day journey.

Start today……. stick with it! You will only get better!

-Kat

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Looking in the direction I am headed… believing I CAN DO IT!

Gear you can’t live without…

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Backpacking can be incredibly exciting while seeing untouched outdoor locations. Putting all the gear together can be costly to start. Carrying it all can be heavy but not having it is the difference between loving your experience or never wanting to go again. So, the preparation with through thought and a bit of anticipation that you will eventually need everything for a longer thru-hike is a great starting place. Or you could be like Gwen and I who set our sights on a goal of 200+ miles through the wilderness for our first major thru-hike. I had back packed before the John Muir Trail (JMT) but only for weekend outings that my aged exterior framed backpack that only held weekend supplies would never do for a 20-day hike on the JMT. And it also meant that my day pack for those weekly outings in our local areas wouldn’t do either as it only holds my water supply and snacks for a day hike.

Gwen and I had to gear up for a major thru hike and we were basically starting from scratch. The debate between ultra-light and not so ultra-light is yours to have with yourself. We had our own internal and external arguments about this topic but the 20 days on the trail ended up being the experience we needed to make up our minds. There are great reasons justifying either position. Being somewhere in the middle for weight could be a happy medium. The idea that makes weight a considerably important thought is “grams equal ounces, ounces equal pounds and pounds equal pain”. With that in mind I’m sure you’ll come to your own comfort level. And whatever weight you choose remember you will feel it all as you hike the trails your planning on exploring.

Buying your gear is making a financial commitment to your new-found passion. The physical training flowed easier for me after I spent all the money in preparation for our through hike. I also realized once you are all set up and dialed in with your gear it will serve you well if you take care of it. There are big ticket items that you just don’t want to skimp on like your bedding (a bag or quilt), your bed pad you sleep on to insulate from the ground you are laying on and your tent. But most importantly is the back pack you choose to put it all in because everything you need will be on your back. To be accurately fitted for your pack and it being the size you will use now and in the future, is important.

GEAR LIST:

Big ticket items ….

Tent- I chose a 2-man tent because I liked the extra room and didn’t mind the extra weight

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my home away from home

Back pack – get fitted at your outdoor shop

Sleeping bag or quilt -make sure you get one that the temperature will be right for your environment you will be in-sleeping bag liners can add additional warmth

Sleeping pad -the R value is important to your level of warmth at night (the higher the number the greater the warmth) and the thickness of the pad equates to your comfort

Not such big-ticket items ….

Stove -the Jet Boil is super-fast and kinda big compared to the pocket rockets sold on line that easily screw onto the fuel can while taking up little space in pack because they can be stored in a stainless-steel cup that you use for water boiling.

Water filter –Katadyn is super-fast, but bulky compared to the mini sawyer. For a thru hike I recommend the Katadyn and the mini sawyer as a backup water treatment.

Water source containers -these could be bladders or bottles. I prefer the 32 oz. bottles with the adaptor on the top that has a mouth piece and a hose that screws on in place of the cap. There are available on line and they save space in your pack because they can be stored on the outside of it verses the bladder on the inside. Exterior bottles it is easier to monitor your water supply while hiking.

Trekking poles – These are multi-functional for better use of physical energy. They improve your cardio work out and aid in over balance on rough terrain. They also reduce weight on knees 30% and help to slow or reduce fatigue (the power lock poles versus the screw type are better). It is also a suitable place to wrap your duct tape or medical tape supply around so that you will have it for repairs if need. Duct tape and a sharpie are musts for day hikes to thru hikes. Sharpies are great for first aid to mark injury times and monitor swelling.

Of course, you will also need a means of navigation (a map or gps-I used Inreach Garmin with 2-way communication via satellite and down loaded maps-that is a big-ticket item), permits if required and a journal with means to write. Your clothing should be in layers for all different types of weather, wicking and include Merino wool as it doesn’t smell after days of wearing it. I like to hike in running shorts and tank tops which are easy to wear under long pants and additional top layers if needed. I wear one set of clothing and then I can wash out the other, so I always have a clean (relatively) set of clothes. Clothing also consists of sleepwear (merino wool tights, t-shirt and undies-2 pair one to wear and one to wash out), down jacket, rain jacket, beanie, sleep socks (super comfy and they add warmth), hiking socks (again two pair-one to wear and one to wash out) and gloves. I also have one pair of long pants and one long sleeve shirt.

You will need fuel, water proof matches and a lighter. Make sure you have a basic first-aid kit and include lots of Ibuprophen or Tylenol for the aches and pains of thru-hiking. I liked to sleep with ear plugs too. A flashlight and head lamp are also important. There are solar light-weight lanterns out now that are awesome. Extra batteries weigh but you’ll need them unless you have a solar charger (another big-ticket item). A Swiss Army or Leatherman knife with multi-tools is a must and consider its weight. The stuff sacks available make organization of your supplies, clothes and toiletries much easier. Sunscreen, lip balm and dehydrated baby wipes reduce weight and make clean up without water at least feel fresh. And a quick -dry towel and washcloths are a must for bathing with bio degradable soap. I also like a bandana tied on my pack for a sweat rag. A spork to eat with is essential as is a bear canister in bear country or a sack for food to hang in a tree and then you’ll need rope (nylon or light weight at least 50’) which is a must anyways for a clothes line, swift water crossings or other applications.

Your foot wear is extremely important and should be worked out prior to long hike. I preferred light weight trail runners, not boots, but everyone is different. A pair of camp shoes that can double as water shoes is nice to give your feet a break. A poop bag is handy so not to pollute the outdoors. I make mine out of hardy Ziplocs covered in duct tape (so not to see contents) …it really only holds used toilet paper. A wag-bag is a whole different story that those who have done Mt. Whitney are well aware of wag-bags. You will also need a shovel to dig your potty holes. They make very light weight shovels. And extra Ziplocs are useful for your trash. Bear spray (if allowed) is weighty but it works, and insect repellent is also good to have. Pre-spraying Permethrin on all your clothes, sleeping bag, tent and backpack works well for insect repellent.

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Pocket rocket with coffee cups waiting for a fill up

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Re-supply time…it all had to fit in the bear canister

Food:

NOTE: It is important to taste your food before that is all you have to eat in the middle of no-where and you figure out you don’t like it!

For a general rule of thumb your food choices should have at least a 100-calories per ounce of food. Your daily consumption of food on trail will go up with your calorie burn through exercise. I liked to have three meals, two of them hot (breakfast and dinner), and as many as three snacks plus gummies or blocks for the demanding summit climbs.

If carrying a bear canister all your food needs to be re-packed to fit into the canister. Ziploc freezer bags are great for dual purpose of re-packing and then to cook the food in them. The dehydrated food can be re-hydrated in the freezer zip locks by just adding water to it. I love oatmeal so that can easily be my breakfast every morning. You can add nuts and dehydrated fruits as well as protein powder to your oatmeal to make the calories count and the taste better if need be. I also like my tea with sweetener every day and Gwen enjoys a cup of coffee with instant breakfast in too for flavor and additional protein.

My lunches are “pro bars” that are packed with calories and small to carry. My snacks are an assortment of protein bars I have come to love. Peanut butter Balance bars are my favorite. And Cliff Bloks were imperative to my ability to make it up and over summits. I love these too – energy jelly beans or PRO BAR gummies. They are all made for “during workouts” with high carbs for quick energy. They work well. And they taste yummy too!

The tuna packages are also great for lunch and tortillas with preservatives last a long time. Peanut butter and jelly in small packages are also yummy on tortillas.

Electrolytes can prevent cramps so supplement your diet with while hiking. I like the water flavor types that come in small squeeze bottles but there are many types to choose from. I recommend you use electrolytes at least one time daily. Again, pre-taste them too.

I bring additional salt packages but that is just me. I did find day in and day out that Top Ramen for dinner is yummy, but the entire season package contains a lot of salt, so I ultimately used only half of that at dinner or I would be thirsty all-night long.

This list is not inclusive of all that you should bring but it a good place to start if you have never gone backpacking before. Experience is the best teacher but being over prepared is better than under prepared when you’re in the back country. Hiking with a buddy can reduce weight you each if you can share. Hopefully this is helpful and useful information.

May all your trails be happy!

-Kat

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Walking through some of the big ones on the JMT