This year, I hope for more snow!

The past few years have not been the best for snowshoeing in Oregon. I was able to get up last year right after Christmas and at least get my shoes on to go someplace. I'd been having problems with a pinched nerve in my hip so wasn't sure how I'd do with it so, decided to go up by myself on the Trillium trail. The hip did fine, my cardio? Well, it was lacking since I'd sat around a lot thinking I needed to heal.

This year while snowshoeing I found a tree
with oranges hanging from it.
It was a great surprise! 

I could not have asked for a better day. The snow was powdery and so beautiful. It got me all snow inspired. I came back, told my friends we needed to plan a snowshoeing trip and also booked us to do some Cosmic Tubing (well, that's a story for another time).

But the winter was really mild and I did not get to do much snowshoeing. I held out that maybe I would snowshoe in Denali when in Alaska in March. There was no very little snow on the ground there as well. I later learned, if I had gone the other way out of Fairbanks, I would have had plenty of snow to shoe. Oh, well, next time.

Winter Trails Days, January 9, 2016
So, this year, I am hoping for more snow. One way to get out and try snowshoeing is to go to the Winter Trails Day (Saturday, January 9, 2016). Winter Trails is a free one day event where people new to snow sports can try snowshoeing and/or cross country skiing. Simple events and demos are happening on Saturday, January 9, 2016 at many locations around the country and will help you discover the great fitness and social benefits of these easy to learn winter sports. In the past in Oregon, these have been listed on the REI events website. If you are outside of Oregon you can find a site by going to: http://www.wintertrails.org/wintertrails/findasite.aspx

Information on Snowshoeing 

Snowshoeing is considered the fastest growing winter sport in the world. It is a wonderful way to get out in the snow and get to places that you normally would not be able to walk or have access. People also like it because there is not a lot of technical skill or expensive equipment needed. Also it is great for those who like to hike to keep in shape or for those just wanting to get outside during the long winter months. Snowshoeing is also great as a family activity.

Big Basket Shoes?

Snowshoeing has come a long way from wearing what looked like old tennis racks on your feet. Now snowshoes are sleekly designed with either hard plastic and/or aluminum framing and have bindings that are easy to get in and out of. Both the aluminum and hard plastic are designed to support different body weights and not crack in the snow. One of the best ways to learn to snowshoe is to go to an event like Winter Trails Day or rent a pair. I would also suggest taking an intro to snowshoeing class. Even through the sport is not hard to do and is pretty safe; it is still important to know what to wear and how to use your poles.

What to wear?

When going snowshoeing, one of the most common mistakes is to put too much clothing on. We go out thinking….it’s snow…bundle up! While you probably don’t want to go out in any kind of winter conditions in your skivvies, you want to layer your clothes for snowshoeing. Clothes that will keep you dry can be peeled on but also clothes to put back on when you stop to keep your body heat in and protect you against the elements. Everyone has different tolerance to temperatures, if you are someone who gets cold easy, you might need more layers, while others might not.

Layering for winter basics (no cotton):

• Wicking inner base layer
  
  
  • Wicking long underwear Socks – liner socks
  • Liner Gloves, socks
• Middle layer to retain body heat (typically, you want this in your back to put on when you stop)
  
  
  • Fleece pants/jacket, fleece or wool gloves and wool or synthetic socks
    
    
    • Outer shell layer to keep out the wind and snow

• Waterproof shell jacket/pants, waterproof gloves or outer mitt ski/face mask, gaiters, sunglasses
• Waterproof boots (leather hiking boots, backcountry trekking) Something that your foot does not move in – to reduce blister changes

What to pack? - Always Be Prepared; Even for a Little Day Hike

As a former EMT for Search and Rescue out of Lewis & Clark County, Montana, we saw our share of hikers who were just headed out for the day and then got into unexpected trouble. Always have your Ten Essentials.

Ten Essential Systems (Updated)

1. Navigation (map and compass)
2. Sun protection (sunglasses and sunscreen)
3. Insulation (extra clothing)
4. Illumination (headlamp/flashlight)
5. First-aid supplies
6. Fire (waterproof matches/lighter/candles)
7. Repair kit and tools
8. Nutrition (extra food)
9. Hydration (extra water)
10. Emergency shelter

Snowshoers can burn more than 45 percent more calories than walking or running at the same speed so it is also important to remember to take extra food/water to maintain your energy and to prevent yourself from getting too exhausted.

Historical Note: Ten Essentials was first developed in 1930s by The Mountaineers (a Seattle-based organization for climbers and outdoor adventurers) and updated in the 2003 edition of Mountaineering: The Freedom of the Hills. I have an earlier version and it is one of the foundational books for text on climbing and outdoor exploration.

Resources:

• Introduction to snowshoeing free classes can be found at most REI locations.
• First timer’s Guide - http://www.snowshoemag.com/first-timers/
• Ten Essentials video: http://www.rei.com/expertadvice/articles/ten+essentials.html
• Winter Trails Day - http://www.snowlink.com/wintertrailshomepage.aspx
• White River Snowshoe 8k and 4k. All abilities welcome. No experience necessary. http://www.xdogevents.com/whiteriverss.php
• Tubbs Romp to Stomp out Breast Cancer Snowshoe Series. Adventure, Family, Kids, Winter. Location Mt. Bachelor http://www.rei.com/event/32545/session/40608
• Oregon Wild Hikes - http://www.oregonwild.org/about/hikes_events

  As I was headed out to the event, I couldn’t help humming…

Bom-ba-dee-da-Bom-ba-dee-da
Happy Trails to you,
Until we meet again,
Happy trails to you,
Keep smiling on ‘til then
Who cares about the clouds when we're together
Just sing a song an' think bout sunny weather
Happy Trails to you,
Til we meet again

- Van Halen (lyric originally from Dale Evans Rogers)

Serenity Now! Not just surviving the holidays but thriving through them and life

The holidays are coming, the holidays are coming….oh no, they are here. Are you ready? More importantly, are you ready to thrive through this holiday season?

For some the holiday season brings thoughts of joy while to others, it bring thoughts of stress. If only it was as easy as yelling “Serenity Now!” the iconic Frank Constanza (Senfield) to reduce your stress. One good thing that this clip brings me every time I see it is laughter, an important element to reducing one’s stress.

For me, I really enjoy the holidays. I love getting out the traditional items which have been shared with my family for years. It allows me to remember them and appreciate my family’s history. But like many others, I also have a tendency to try to do too much to have the house “just so”. The hidden Martha Stewart comes out and my self-expectations begin to inflate. That is when I have to take a step back and realize I’m “Marta” Stewart (as someone close in my life use to call me – Marta means lady and strong). Strong is what I need to be through the holidays, especially to say “no” to over-demands and to pause, stay in the moment and enjoy it.

Holidays demands and expectations can also highlight or worsen chronic conditions. Do you have a plan in place to protect yourself and your loved ones during this time of the year? Here are some tips which are good for obtaining total health – mind, body and spirit during the holidays.

Mind set

• Attitude. A positive attitude goes a long way to helping your emotional well-being. Try to think about the holidays as a positive, a time to be with friends and family. Spend some time thinking about what it means to you to thrive during the holidays.
• Acceptances and forgiveness. One way to help with your attitude is to practice acceptance and forgiveness – you probably will not be able to change the family member or friend who pushes your buttons (heck, they probably installed those buttons for you) but you can change how you respond. Forgiveness isn’t about accepting their behavior. It is about releasing you from the pain and setting yourself freeing to move from the past into the present. Try refocusing yourself to do something else. Offer to take the kids outside to play a game to remove yourself from the situation. This might help you create the holiday memories you would like to have.
• Gratefulness. Be grateful for the goodness that is already evident in your life. Gratitude has been shown to be related to one’s life satisfaction and well-being. Try giving back in some way. Share your smile with someone, compliment a stranger, give food, money or your time to help out in your community.

Balance

• Put yourself first. Pay attention to your own needs and feelings. If you have a chronic condition, you need to take this time to care for yourself. Develop a plan and don’t try to do it all yourself. Give yourself permission to ask for help when you need it. taking a bath or going for a short walk with something like a walking mediation. Self care is especially important during the Holidays. Do something YOU enjoy or brings YOU relaxation. It's a well known fact you can't care for others unless you care for yourself first.
• Set realistic expectations. Create a budget, and don't spend more than you've planned. Set new the expectations, like that you’re going to laugh, every day. Think about how you might fit in fitness during you this busy time of year as exercising can help to reduce stress. To assess your stress take a stress assessment.
• Be mindful of what you are eating. One of the biggest mistakes is to not eat before an event in the hopes of “saving up” calories. When you show up starved your control is diminished and overeating/drinking happens quite easily. To help try identifying what foods are important to you and your associate with the holidays. Ask yourself, it will not be Thanksgiving without what? Focus on having a little bit of those favorite foods. This way, your time is spent eating what you really enjoy and not everything else trying to avoid them. There are some foods which are actually good for you which are featured during the holidays. Maybe one of your must-haves is on the list.

Most importantly, get support if you need it. Holidays can sometimes trigger depression. They can be especially hard if you are already dealing with the death of a loved one or the breakup of a relationship. Grief is a universal experience. All people grieve sometime during their life, for everyone has losses of some kind which are the primary cause of grief. It is important to realize that grief is not a weakness, nor lack of faith, but a psychological necessity. It's cathartic and therapeutic, and provides important insights for you. Learn about the resources available to you. Talk, email or call your health care provider about services that might be available to support you.

 “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style” 

― Maya Angelou