PT 360 July 2018

PT 360 July 2018

Getting you back to the life you want to live.

360

J uly 2018

In Touch

A B eginner ' s G uide to B ackpacking H ow to G et S tarted

L ife P hysics

the lesser payoff. The harder, more intentional choices often lead to a bit more of a balancing act to pull off as well. One thing I’ve learned in my line of work is that balance extends to a wide variety of places in our lives. From a physical perspective, challenging your balance means to find a steady place to hold. But the thing I have come to embrace is to add another dimension. Holding your balance in the place you feel solid and then looking somewhere new adds a new challenge to maintaining the balance. In a wider application, this holds true to the rest of our lives as well. We all have a place that we feel ‘solid.” We know what to expect and how to maintain at that place, whether it be work, relationships, family, education, or exercise. We function well at that place. But shifting your perspective and looking somewhere new from the same place you usually are allows you to see things in a new light, challenge yourself a little beyond your safe zone, and grow your abilities. That balance shift and challenge actually allows you to increase your balance “bubble,” the solid place. My hope for you is that you embrace a little wobble and see where it takes you. Delight in the challenge. The payoff is pretty sweet. Shelly Coffman

I can’t believe it’s July already and we’re in the full swing of summer! Here in the Pacific Northwest, it seems we all hold those summer days a little tighter to squeeze every last bit of sun and light to last us through the times when we have neither. That, and we’re all heat- intolerant — well, me for sure, but I’ve had loads of commiserators! At my house, we’re in full swing on summer camps and camping adventures while trying to keep energy up for this work thing. The balancing act of what I like to call Life Physics is perennial. In my current exercise practice, I’m trying to work on first showing up — that’s a WIN! It’s important to not let the momentum of all of the other things in my life carry me away from the things that I need to choose and take action on to take care of myself. Second, once I break the momentum and show up, being present is necessary. With a million things to do, taking the time to increase my energy and improve my health often falls to the wayside, and my monkey brain is terrible at being quiet. Momentum is a thing that is easy to follow. Not being intentional about choices and direction and control of movement means there’s less benefit. We’ll always cue you in exercise to control the movement. The same is true of momentum for day-to-day choices. The path momentum leads you to often has

That feeling of carrying nothing but your necessities on your back, walking in the wilderness as trees brush against you, and listening to wildlife call out to one another are just a few of the reasons why people fall in love with backpacking. It challenges your resourcefulness and determination and rewards you with a huge sense of accomplishment. Not to mention backpacking is a great workout. For avid hikers, the added challenge of carrying 65 pounds on your back tests core strength and stamina while utilizing leg muscles. If you’ve been hitting the trails or the gym lately, you might already be in good shape for a backpacking trip. Here are a few more suggestions for your first trip to make it a safe and enjoyable experience. T est and borrow gear When you’re just starting out, ask friends and family or visit your local outdoor store to see if they have gear you can

–-Shelly Coffman

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W hat A re the D ownfalls ? The fitness community is full of polarizing views on just about every workout methodology. For every proponent of fasted cardio, there’s an equal and opposite force against it. The main struggle most fitness aficionados have with fasted cardio is that while your body will burn fat, it will also target muscle, so you will lose some of your overall muscle mass. Another difficulty can be sustaining enough energy to maintain your workout. If you’re looking for the solution to your fat-loss goals, fasted cardio could be the answer. The only way to know is to try it for yourself. As always, check with your doctor or trainer before starting a new fitness regimen. And don’t forget to refuel your body after your workout! On multi-night trips, you’ll often wear the same clothing for most of the trip. If you’re on an extended trip and need to wash your clothes, a quick rinse in running water is the most environmentally friendly way to do it. C onsider a class or a guided trip for your first time REI offers many backpacking classes, as does the Northwest Outdoor Leadership School and many other recreation companies across the nation. For your first trip, programs like these might be a good option to learn the basics under the tutelage of an outdoorsman, and at the same time, you’ll get to test out a lot of the essential equipment to learn what you like. Remember, part of the joy in backpacking is experiencing nature free of most of your possessions, so don’t worry about having the newest gear your first time out. You’ll burn even more calories when you’re having a good time. Plus, you’ll return more confident about what you want on the next trip. Happy trails!

W hat I s F asted C ardio ? Whether it be running, biking, or any other source of aerobic activity, when you exercise while your body is in its fasted state, you are participating in fasted cardio. Because you have to go so many hours without eating, the most logical time to perform fasted cardio is in the morning. In most cases, your body is already in a fasted state when you wake up, making it the perfect time to hit the gym or the road and bust out some cardio. W hy F asted C ardio ? When your body is in a fasted state, lipolysis and fat oxidation increase drastically. Lipolysis is the breakdown of fat cells for energy, and fat oxidation is when your body burns that energy. So when you start pounding the pavement with your new pair of running shoes before breakfast, your body is going to target fat cells to burn for energy, resulting in increased fat loss. And when unexpected situations arise, like altitude sickness or dehydration, its best to be close to society. There are plenty of two- to three-mile trips that give you a chance to hike during the day, make camp for a night or two, and hike back out at your leisure. And you’ll probably be impressed with how even those few miles become challenging with your pack on. L ayering will be your friend In the spirit of packing light, you’ll want only what you absolutely need on your trip, and some of the weight in your pack should be dedicated to keeping you warm. In desert regions, even when it’s 90 degrees by day, temperatures can drop significantly at night. As Renee Shippey, REI outdoor program coordinator and backpacker extraordinaire, reminds us, “It’s easier to stay warm than to get warm.” If rain is a concern, you will want a rain jacket, and gloves and a hat may also be useful.

rent or borrow. This can help you find out what works for you and what doesn’t before committing to a pack or tent. Consider borrowing or renting a tent, sleeping bag, and cooking equipment. A well-fitted pack makes all the difference, so while you may try out a pack from a friend who’s a similar size to you, this could be an area you want to invest in for long- term use. Many outdoor stores offer custom measuring services and will help you pick the right pack. Take it out on a few test runs with at least 30 pounds of weight to ensure it’s a good fit. It’s no fun to be out on the trail when you find out that a strap chafes your hips. C onsider a shorter route It’s tempting to choose that alluring 12- mile loop across alpine lakes. After all, the internet raved about its gorgeous views! But if it’s your first trip, consider a route that sounds easy. You can always plan a longer route for your next trip, but once you’ve hiked eight miles out, your only choice is to hike those miles back at some point.

A ll Y ou N eed to K now A bout F asted C ardio F at -L oss T echnique or W orkout S ham ?

Fasted cardio is rapidly becoming a mainstay in a variety of fitness

regimens. The principle states that participating in aerobic exercise while in a fasted state will burn fat at a higher rate.

But there’s a lot that goes into how this modality achieves its end goal. W hat I s a F asted S tate ? Fasting doesn’t have to mean denying your body food for days on end. Technically, your body is in a fasted state when your insulin levels reach homeostasis and your body begins metabolizing stored body fat as its source of energy, normally about 8–12 hours after your last meal.

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You’re just three ingredients away from the perfect summertime treat: chocolate, graham crackers, and marshmallows. The s’more is a fan favorite on camping trips and at backyard bonfires alike. Though they say you can’t improve perfection, we’ve found a few creative twists on the classic treat that will make your summer a little sweeter. T he E lvis C reative T wists on the C ampfire C lassic C an I H ave S' more ?

Cool down with a s’mores milkshake! The trick is to lightly toast the

marshmallows in the oven so they mix well with the other ingredients in the blender. Get the recipe at spoonfulofflavor. com/2013/08/30/smores-milkshake to enjoy this sweet treat even in the heat of summer. It’s the simple recipe that opens the door for creative interpretations of the classic s’more. Be adventurous this summer and see what great new s’mores you can create!

Gooey s’mores meet fresh strawberry shortcake in a dessert that’s as delicious as it is original. Find the whole recipe, including tips on making the perfect shortcake, at aspicyperspective.com/ smores-strawberry-shortcake-recipe. S’ m O reo A simple but memorable twist on the campfire classic. Grab a box of Oreo cookies, pull a cookie apart, and use that in place of your graham cracker. The cream filling will pair nicely with the chocolate and toasted marshmallow. S’ mores

A campfire snack fit for a king — of rock ’n’ roll, that is. This s’more pays homage to Elvis Presley’s love of peanut butter and banana sandwiches. Swap out the chocolate bar for a peanut butter cup candy and add a few slices of fresh banana between the graham cracker and marshmallow. If you’re feeling particularly adventurous, you can even add some bacon. S’ mores in a J ar Here are s’mores you can enjoy all year long. Layers of crushed graham cracker, melted marshmallow, and creamy chocolate turn a simple jar into a great dessert! Learn how to make the perfect s’mores on the go at family.disney.com/ recipe/smores-in-a-jar. S trawberry S’ more - cake If you really want to wow your guests at the next bonfire, try your hand at this creative take on the summertime classic.

M ilkshake Too hot for a campfire?

C hili -C heese C orn CHARRED

T ake A B reak !

Ingredients

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4 ears of corn, husked

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1/4 cup fresh lime juice

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4 tablespoons high-smoke- point oil, such as canola or vegetable

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2 ounces fresh cotija cheese (or feta), crumbled

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1/4 cup cilantro

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1 large shallot, thinly sliced

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Salt and pepper, to taste

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1/2 red chili (such as Freson) or jalapeño, thinly sliced

Instructions

1. Heat grill to medium. 2. Brush corn with 2 tablespoons oil and grill until visibly charred, 10–12 minutes. 3. Cut kernels off cob and combine with shallots, chilis, lime juice, cheese, and remaining oil. 4. Season with salt and pepper, garnish with cilantro, and serve.

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Life Physics A Beginner's Guide to Backpacking Page 1 What Is Fasted Cardio? Page 2 Take Your S'mores to the Next Level Charred Chili-Cheese Corn Page 3 Common Misconceptions Page 4 I nside T his I ssue

Fallacies are fed to us on a daily basis, and some are more believable than others. Here are a few popular misconceptions. C racking Y our K nuckles W ill C ause A rthritis Studies show that there aren’t any dangers to cracking your knuckles, besides annoying someone with the noise. For a long time, many speculated that the cause of the cracking or popping noise was either the resetting of joints and tendons or the formation of fluid that lubricates the joints. Dr. Donald Unger was the first person to conduct an experiment with the hypothesis that cracking your knuckles doesn’t lead to arthritis. He cracked only the knuckles in his left hand for over 50 years. Later in life, both hands were arthritis- free. Y ou E at S piders W hile Y ou S leep You may have heard this chilling myth before, but it’s simply not true. Spiders are very sensitive to vibrations — they won’t willingly approach a breathing or snoring human. It isn’t in our eight-legged friends’ nature to crawl into a person’s mouth. L ies Y ou ' ve B een T old F iction T hat H olds T oo M uch W eight

Y ou U se O nly 10 P ercent of Y our B rain Your brain is constantly in use. Every single action you perform, including digestion, coughing, speaking, thinking, and breathing, are all carried out by processes in the brain. There are levels of consciousness that cause parts of your brain to be less active than others, but there isn’t one singular area that ceases to work for any long period of time. T he G reat W all of C hina I s V isible F rom S pace While the size of the Great Wall is truly spectacular, that doesn’t mean it can be seen from outer space. It’s not at all visible from the moon, and even from low orbit, it’s difficult to spot the wall with an unaided eye. According to NASA, the theory was first shaken by Yang Liwei, a Chinese astronaut, who said he was unable to see the Great Wall from space. Later, a camera with a 180 mm lens and a 400 mm lens captured the wall from a low orbit.

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