Everyone's Blog Posts - FitClimb2024-03-28T22:39:07Zhttp://www.fitclimb.com/profiles/blog/feed?xn_auth=no5 Off-Road 4x4 Camping Tipstag:www.fitclimb.com,2018-11-17:2672050:BlogPost:648852018-11-17T05:30:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p><span style="font-weight: 400;">4X4 Camping is a great way to access and save setup time when climbing spots in many parts of the world. It allows a climber or hiker to maximize the time enjoying the wilderness.</span></p>
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<p><span style="font-weight: 400;">One of the most important aspects to consider while you roam the beaten tracks, but often neglected, is the vehicle- the 4x4 itself. After all, it is inside it where drivers spend most of their time and make the most important…</span></p>
<p><span style="font-weight: 400;">4X4 Camping is a great way to access and save setup time when climbing spots in many parts of the world. It allows a climber or hiker to maximize the time enjoying the wilderness.</span></p>
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<p><span style="font-weight: 400;">One of the most important aspects to consider while you roam the beaten tracks, but often neglected, is the vehicle- the 4x4 itself. After all, it is inside it where drivers spend most of their time and make the most important driving decisions. A rooftop tent on your vehicle can save outdoor adventurers valuable setup and tear down time.</span></p>
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<p><span style="font-weight: 400;"><a href="https://storage.ning.com/topology/rest/1.0/file/get/135460383?profile=original" target="_blank" rel="noopener"><img src="https://storage.ning.com/topology/rest/1.0/file/get/135460383?profile=original&width=600" width="600" class="align-full"/></a></span></p>
<p><span>Photo by </span><a href="https://unsplash.com/photos/w3IM6sNHHuA?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Rye Jessen</a><span> on </span><a href="https://unsplash.com/search/photos/4x4-camping-yakima?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></p>
<p><span style="font-weight: 400;">In the same way that most people tend to forget to pay attention to their 4x4 while camping off-road, there are a number of other points that are often forgotten or neglected, but which can affect the entire off-road camping experience.</span></p>
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<p><span style="font-weight: 400;">While it is true that off-road 4x4 camping can be a thrilling, fun-filled adventure, there is no denying that even experienced campers and adventurers may face some challenges if they are not prepared properly.</span></p>
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<p><span style="font-weight: 400;">However, it is possible to maximize the fun quotient of your off-road camping as long as you are prepared the right way.</span></p>
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<p><span style="font-weight: 400;">Below, we share our top five tips for off-road 4x4 camping.</span></p>
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<p><b>Use Cairn for outdoor cell coverage and more</b></p>
<p><a href="https://storage.ning.com/topology/rest/1.0/file/get/3632066892?profile=original" target="_blank" rel="noopener"><img src="https://storage.ning.com/topology/rest/1.0/file/get/3632066892?profile=RESIZE_710x" class="align-center" width="694" height="324"/></a></p>
<p><span style="font-weight: 400;">One of the most common concerns of every outdoor enthusiast is the possibility of getting lost in the wilderness without any way of communicating with the rest of the world. It can be difficult to always know exactly where you are or which path to follow, and where to get cell service.</span></p>
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<p><span style="font-weight: 400;">However, with</span> <a href="https://www.cairnme.com/" target="_self">The Cairn App</a><span style="font-weight: 400;">, this is no longer an issue. A mobile app for hikers but also usable for those with campervans, RVs, or 4X4 enthusiasts. Cairn is among the best, most practical safety apps for an outdoor adventure. With it, campers can download maps, find established, backcountry campgrounds (dispersed), and trails offline from anywhere in the world, and they are always aware of where they are, which route to follow and how much time it would take.</span></p>
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<p><span style="font-weight: 400;">Cairn also lets campers share spots including their live location with friends and family, so they can enjoy themselves, assured that their loved ones know exactly where they are during the off-road camping. In addition, the outdoor adventure safety app also shows off-road campers where they can find cell coverage.</span></p>
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<p><b>Take everything you need with you using a cargo basket and cargo accessories</b></p>
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<p><span style="font-weight: 400;">A common issue for off-road 4x4 campers is that they don’t have enough space to carry their belongings. This issue can be easily solved using the</span> <a href="https://www.yakima.com.au/products/activity/offroad"><span style="font-weight: 400;">Yakima cargo basket and cargo accessories</span></a><span style="font-weight: 400;">. The cargo basket can be easily attached to the roof rack and used for carrying anything campers may need to take with them such as luggage, bikes and so on.</span></p>
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<p><a href="https://storage.ning.com/topology/rest/1.0/file/get/135460721?profile=original" target="_blank" rel="noopener"><img src="https://storage.ning.com/topology/rest/1.0/file/get/135460721?profile=original&width=600" width="600" class="align-full"/></a></p>
<p><span style="font-weight: 400;">The wide range of cargo accessories available at Yakima can also be used to mount more on your 4x4, and these include gas bottle holder, axe/shovel bracket, light mounting brackets and more.</span></p>
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<p><b>Safety always comes first</b></p>
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<p><span style="font-weight: 400;">Every camper must remember that safety always comes first and that it should never be compromised. This means the safety of everyone on board. It may sound simple, but it’s important to remember that</span> <a href="https://www.motoring.com.au/a-beginners-guide-to-off-roading-102207/"><span style="font-weight: 400;">driving off-road</span></a> <span style="font-weight: 400;">is completely different from driving on predictable, sealed roads. While driving, one must always have their eyes fixed on the road. Looking ahead, literally, can help avoid accidents, both major and minor.</span></p>
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<p><span style="font-weight: 400;">Seat belts must be worn at all times, and driving should be at a moderately enjoyable speed, especially for an inexperienced driver.</span></p>
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<p><b>Don’t forget to consider the fact that you might get stuck</b></p>
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<p><span style="font-weight: 400;">If you are</span> <a href="https://www.carsguide.com.au/adventure/how-to/how-to-drive-on-sand-with-your-suv-69079"><span style="font-weight: 400;">driving on sandy terrain</span></a><span style="font-weight: 400;">, it is important to maintain a good speed consistently as slowing down can cause the vehicle to get stuck. However, when it comes to trickier terrain, drivers must always be cautious and go slowly and steadily.</span></p>
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<p><span style="font-weight: 400;"><a href="https://storage.ning.com/topology/rest/1.0/file/get/135460814?profile=original" target="_blank" rel="noopener"><img src="https://storage.ning.com/topology/rest/1.0/file/get/135460814?profile=original&width=600" width="600" class="align-full"/></a></span></p>
<p><span>Photo by </span><a href="https://unsplash.com/photos/mR_HR8NZwg8?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Dyaa Eldin Moustafa</a><span> on </span><a href="https://unsplash.com/search/photos/4x4-camping-yakima?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></p>
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<p><span style="font-weight: 400;">It is crucial to carry equipment and tools that may be required to get oneself out of a “bogged” situation. For instance, a shovel is a must.</span></p>
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<p><b>Carry a spare wheel/tyre with you</b></p>
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<p><span style="font-weight: 400;">It is paramount that every camper carries a spare tyre with them before venturing out into the off-road. No one knows what could happen and there is a good chance that a spare tyre may be required.</span></p>
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<p><span style="font-weight: 400;">Those embarking on an off-road 4x4 camping must always remember that even though challenges may arise, the tips we have shared above can provide simple, yet effective solutions.</span></p>Top Tips for Solo Hikingtag:www.fitclimb.com,2017-12-28:2672050:BlogPost:620492017-12-28T05:00:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>One of the joys of hiking is doing it with other people. Especially training for mountaineering, but with busy work schedules and life, it's sometimes hard to find partners to consistently go with. You shouldn't let this stop you. Here are some top tips for hikers that are especially important for solo hiking.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442815?profile=original" target="_self"><img class="align-left" src="http://storage.ning.com/topology/rest/1.0/file/get/73442815?profile=RESIZE_1024x1024" width="750"></img></a></p>
<p><b>Risk tolerance</b></p>
<p>Know your limitations…</p>
<p>One of the joys of hiking is doing it with other people. Especially training for mountaineering, but with busy work schedules and life, it's sometimes hard to find partners to consistently go with. You shouldn't let this stop you. Here are some top tips for hikers that are especially important for solo hiking.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442815?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442815?profile=RESIZE_1024x1024" width="750" class="align-left"/></a></p>
<p><b>Risk tolerance</b></p>
<p>Know your limitations and stick to the trail. As a solo hiker, you should have a lower risk tolerance than being with a partner who can help or summon help in an emergency. Especially if you are traveling on a trail without much traffic. When hiking alone factor in additional tolerance for the weather, amount of gear needed, exposed spots on the trail, allergies, and turn around times (hint: Cairn’s ETA feature shows your time to destination and adjusts as you hike based on your current speed).</p>
<p><b>Leave a Detailed Trip Plan</b></p>
<p>Send a<span> </span><a href="http://t.umblr.com/redirect?z=https%3A%2F%2Fitunes.apple.com%2Fus%2Fapp%2Fcairn-hiking-safety-alerts%2Fid964300002%3Fmt%3D8&t=MTA1MWZhOWM3NGUyMmM0OTJiMjQzMmZlNzVlMDNjMWExMGZiYmI1Zixqem9ENlREVg%3D%3D&b=t%3ARO3WuYTKjPSCrEltJqJPrQ&p=http%3A%2F%2Fblog.cairnme.com%2Fpost%2F152172532404%2Fsolo-hiking-safety-tips&m=1" target="_blank" rel="noopener">Cairn</a><span> </span>to contacts before you leave. Letting family and friends know where you are going, allow them to track you real-time, the time you are expected back, what they should do if you don’t check in, and other details are one of the best ways to help Search and Rescue save time in finding you. Cairn makes it super easy (less than a minute) to do this by email or SMS. Contacts can then track your progress and even be alerted to your device battery status at each point. It also shows you where there is cell coverage which you can download on offline maps.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442867?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442867?profile=RESIZE_1024x1024" width="750" class="align-center"/></a></p>
<p><b>Carry the updated 10 essentials. </b></p>
<p>As a solo hiker, it’s even more important because you don’t have a partner who you can share essentials with.</p>
<ol>
<li>Navigation (offline map, compass, smartphone, extra power, and Cairn app)</li>
<li>Sun protection (sunglasses and sunscreen)</li>
<li>Insulation (extra clothing- see below and sleeping pad)</li>
<li>Illumination (headlamp/flashlight)</li>
<li>First-aid kit</li>
<li>Fire (waterproof matches or magnesium fire starter)</li>
<li>Repair kit and tools (multi-tool)</li>
<li>Nutrition (extra food)</li>
<li>Hydration (extra water and purification method)</li>
<li>Emergency shelter (poncho or small tarp)</li>
</ol>
<p><img src="http://78.media.tumblr.com/9f335fbff9b7c6dc5392d0954b41511a/tumblr_inline_ofhdznhtJi1sptcpy_1280.jpg" alt="image" width="1280" height="960"/></p>
<p><strong>Learn and practice some basic survival skills.</strong></p>
<p>ZipOutoors has put together a good <a href="https://zipoutdoors.com/camp-hike/guides/survival-skills-hikers/" target="_blank" rel="noopener">survival guide for hikers</a> that breaks down simple skills including a video on how to read a map. </p>
<p><b>Pack extra clothing</b></p>
<p>Clothing is the first line of defense against the environment and one of the most important factors. Since exposure is one of the leading causes of death in the wilderness, this is one of those items that will help reduce risk. Focus on layering. Start with a good base layer (long underwear top & bottom) that’s breathable. Depending on how cold it is and your activity level you’ll want to bring insulated or fleece tops, insulated or fleece bottom, a shell top & bottom, at least 1 extra pair of socks, gloves (can be base & shell), a warm hat (watch cap), and extra dry t-shirt or long sleeve shirt in event your base layer gets wet. Wear a tough pair of insulated (such as 600 grams of Thinsulate Ultra Insulation) waterproof (100% Gore-Tex) boots. I also recommend packing hand and foot warmers.</p>
<p><b>Take a wilderness first aid course</b></p>
<p>Practice how to bandage yourself and read up on self-aid improvising. Realize self-aid is different than what is taught in much other first aid or wilderness first responder courses. This will also give you confidence and build experience.</p>
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<p><b>Stay fit</b></p>
<p>Having a high level of fitness will allow you to push through, cover larger distances, and get out of tough situations when you encounter an emergency. I recommend using one of the<span> </span><a href="http://t.umblr.com/redirect?z=http%3A%2F%2Fwww.fitclimb.com%2Fpage%2Fmountaineering-fitness-plans&t=NGI3NmI4ODJkNDY3MjI0MGZiZjJmYmUzNTdjNzZmNDkwZGM3NTc1MCxqem9ENlREVg%3D%3D&b=t%3ARO3WuYTKjPSCrEltJqJPrQ&p=http%3A%2F%2Fblog.cairnme.com%2Fpost%2F152172532404%2Fsolo-hiking-safety-tips&m=1" target="_blank" rel="noopener">FitClimb fitness</a> plans to stay in shape when not hiking.</p>
<p><b>Managing Batteries</b></p>
<p>Devices such as headlamps, radios, GPS, PLBs, and smartphones have been indispensable to wilderness activities. Prolong use and the cold can drain batteries. In cold one option to extending your device battery life is to ensure the battery and device are warmed up before using, do this by storing on your body between layers of clothing or holding it for a few minutes. Pack extra power in the form of extra batteries or chargers. There are many new and economical charging devices on the market from solar to crank ones. <a href="http://blog.cairnme.com/post/151273623329/6-tips-managing-iphone-battery-life-wilderness" target="_blank" rel="noopener">Follow these 6 tips for managing your smartphone battery</a><span> </span>in the wilderness.</p>
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<p>Got a tip I missed? feel free to post in the reply.</p>
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<p>Adventure On!</p>
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<p>Ali Alami</p>
<p></p>Climbing Mt Shastatag:www.fitclimb.com,2017-06-19:2672050:BlogPost:575602017-06-19T01:45:38.000ZMircea Murariuhttp://www.fitclimb.com/profile/MirceaMurariu
Recently I have returned from climbing Mt Shasta solo via clas IV Casaval Ridge and several people have been asking me to present the steps of my sucess. Mt Shasta is staying at 14,165 ft 4,360 m and is definitely not to be underestimated the weather change 4 times during 9 hours climb from Horse Camp.<br />
Before you show at the Shasta station trying to climb the mountain there is several steps you must follow if you considering climbing the mountain.<br />
First never climb alone only if you have years…
Recently I have returned from climbing Mt Shasta solo via clas IV Casaval Ridge and several people have been asking me to present the steps of my sucess. Mt Shasta is staying at 14,165 ft 4,360 m and is definitely not to be underestimated the weather change 4 times during 9 hours climb from Horse Camp.<br />
Before you show at the Shasta station trying to climb the mountain there is several steps you must follow if you considering climbing the mountain.<br />
First never climb alone only if you have years of experience in mountaineering. Before you climb the mountain make sure that you set your mind for the success, visualize the route and the terrain in details, not only that but view all the additional alternatives that you have in case you encounter unexpected circumstances in your route (and you will). Before I set my first foot on Mt Shasta I have been climbed Mt Shasta 50 times looking and visualizing the terrain and surrounding area. You have to be in shape, what I mean by this ...? You have to be able to run at minimum 5 to 7 miles in less then hour. Strength very important, legs, core weeks of climbing stairs and bicycle. All of this will not guarantee your success for summiting.<br />
Equipment and the knowledge how to use it it must. Correct type of boots, socks, back up gloves, lip stick, goggles and so many other small things but crucial for sucess in climbing the mountain. After all of this you are only 50 % ready. The next step is to study events and circumstances of any kind, the more the better.<br />
Expected the unexpected circumstances, prepared your mind to dill with un predictability, like weather, difficulties of the terrain and how to react to your body calls or to get out from the situation you get your self in to it.<br />
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I was climbing Casaval Ridge after my 3 am start, the wether was good for the first hour but then it change to snow and temperatures drop. I was prepared since I knew the weather condition prior to my climb and I was ready for unpredictable circumstances.<br />
By the time I reach called (the windo ) on Casaval Ridge the weather clear out it was about 4 hour in the climb in front of me it was 3 climbers at in interval of 25 minutes ahead or so it was a good thing till this happened (next to the windo) folowing their foot steps on left side was 800 ft vertical drop when my left foot with ice crampons sink in to the void over me knee.<br />
Never happened with me before I only have read this scenerio. Try to pull my leg up and my leg get stuck even more. Never let the panic take hold of you if not you will be in troubled. I actuality I smile when it happened. I anchor my self to the upper section of the ice banc then I remember the story I read about circumstances that other climber experienced before the same. I took my another ice axe and dig the snow around may leg which is cemented in seconds, then I scooped the snow and ice inch by inch, the process took over 5 minutes. Pull my leg up and continue my journey summiting 4 later in 9 hours total time climbed.<br />
The key of sucess is a combination of multiple things small and big done correctly with mind free and in control at all time of the circumstances whatever they my be specifically when you are alone. Do not rush the climb, you will make mistakes and fail. After you summit remember you are only done 50% now you have to come back safely so you can tell the story if not you have failed.<br />
Climbing mountains is absolutely incredible and beautiful but requires discipline,knowledge, respect and patience.<br />
Be safeEmilio Questa (rifugio Italy) to Le Boreon (Francetag:www.fitclimb.com,2016-11-23:2672050:BlogPost:546462016-11-23T11:27:49.000ZWim Boonstoppelhttp://www.fitclimb.com/profile/WimBoonstoppel
<p>Hi Hikers,</p>
<p>Looking for people who want to share their experience on the trip from rifugio Emilio Questa in Parc Naturale Alpi Maritime to Le Boreon in Parc mercantour via the passo de prefouns.</p>
<p></p>
<p>Thx</p>
<p>Wim</p>
<p>Hi Hikers,</p>
<p>Looking for people who want to share their experience on the trip from rifugio Emilio Questa in Parc Naturale Alpi Maritime to Le Boreon in Parc mercantour via the passo de prefouns.</p>
<p></p>
<p>Thx</p>
<p>Wim</p>New Chamonix Mont Blanc Guidestag:www.fitclimb.com,2016-10-13:2672050:BlogPost:538652016-10-13T15:30:00.000ZSchmidt Pierrehttp://www.fitclimb.com/profile/SchmidtPierre
<p>Hi</p>
<p>We are very happy to announce you our new company Chamonix Mont Blanc guides.</p>
<p>You will find all our main Mont Blanc course but also the famous Matterhorn course and now the historical Haute route Chamonix Zermatt.</p>
<p>Sarah my friend will be very happy to talk to you if you contact her and tell you how fit you must be to climb Mont Blanc. She is a very good alpinist as well.</p>
<p>You will see our web site on…</p>
<p>Hi</p>
<p>We are very happy to announce you our new company Chamonix Mont Blanc guides.</p>
<p>You will find all our main Mont Blanc course but also the famous Matterhorn course and now the historical Haute route Chamonix Zermatt.</p>
<p>Sarah my friend will be very happy to talk to you if you contact her and tell you how fit you must be to climb Mont Blanc. She is a very good alpinist as well.</p>
<p>You will see our web site on <a href="http://www.chamonixmontblancguides.com">www.chamonixmontblancguides.com</a></p>
<p>Now it's cold in Chamonix and the snow is coming down slowly. Today at 2000 m so it appears that this year won't be similar as last one, has it's been cold now for two weeks.</p>
<p>If you have any question fell free to contact us at: <a href="http://www.chamonixmontblancguides.com/contact-chamonix-mont-blanc-guides">http://www.chamonixmontblancguides.com/contact-chamonix-mont-blanc-guides</a></p>
<p></p>
<p>I suggest you as well this small video about aiguille du midi taken with my drone last june: <a href="https://youtu.be/YCgkf5xULXs">https://youtu.be/YCgkf5xULXs</a></p>
<p>Have a nice autumn</p>
<p></p>
<p>Pierre Schmidt</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442693?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442693?profile=RESIZE_1024x1024" class="align-full" width="750"/></a></p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442799?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442799?profile=RESIZE_1024x1024" class="align-full" width="750"/></a></p>
<p></p>The Top 10 Things You Will Gain From Your First Mountaineering Experiencetag:www.fitclimb.com,2016-10-01:2672050:BlogPost:536452016-10-01T14:00:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>1. <b>Increased fitness. </b>It’s not easy hiking up snow with a heavy pack for hours on end and doing it at high altitude. Mountain climbing is one of the most physically demanding sports there is. However, if you’ve trained properly, most of your fitness gains will come before your big climb. </p>
<p> When training to climb Mt. Kilimanjaro, I spent two hours a day training during the week and got out every weekend on mountaineering trips in the Cascade Mountains. Shortly after, I beat my…</p>
<p>1. <b>Increased fitness. </b>It’s not easy hiking up snow with a heavy pack for hours on end and doing it at high altitude. Mountain climbing is one of the most physically demanding sports there is. However, if you’ve trained properly, most of your fitness gains will come before your big climb. </p>
<p> When training to climb Mt. Kilimanjaro, I spent two hours a day training during the week and got out every weekend on mountaineering trips in the Cascade Mountains. Shortly after, I beat my record time on a half marathon run and I was beating younger climbers up peaks. And I was feeling great! I’ve seen many friends who’ve been five to fifteen pounds overweight before prepping for a climb and come out looking like lean, mean, fighting machines afterwards.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442739?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442739?profile=original" width="495" class="align-full"/></a></p>
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<p>2. <b>Awareness of your body and what it needs.</b> There’s something about mountaineering that heightens your ability to pay attention to your body. You become more attuned to how much water you’re taking in, how often you’re urinating, the texture of your feces, the last time you ate, that hot spot on your toe (that is turning to a blister?). You’ll be more aware of whether you’re warm, cold, hot, sweaty, tired, and whether you’re breathing too hard. You’ll notice small aches and pains, your heart rate at altitude, what you dreamed about the night before, whether you consumed too much sodium, and more. This is a healthy survival mechanism that can be honed and used when on and off the mountain. Climbers are very attuned to their bodies.</p>
<p>3. <b>Cool friends and improved teamwork skills.</b> There aren’t many activities where you get to spend almost every waking (and sleeping!) moment with others for days on end (three to fourteen days, on average). Trusting each other with your lives, pushing, encouraging, and suffering together is great for bonding. Traveling on a rope team on a glacier will test and hone your teamwork skills.</p>
<p>4. <b>Planning skills.</b> Even if you’ve hired a guide, a mountaineering trip will require significant research, equipment, and logistical planning. You’ll be ensuring that all the pieces are communicated to others and come together at the right time. The longer the climb duration, the more planning and coordination required.</p>
<p>5. <b>Ability to handle failure.</b> Mountain environments are well suited for Murphy’s Law. Several factors and events can impact your expedition. Weather, equipment failures, sickness, falls, team dynamics, and loss of morale can keep you from reaching the summit. It took me five attempts to finally get up Mt. Rainier. With each attempt, I learned new things, gained more confidence, prepared better, and finally made it to the summit on my next two attempts. Mountaineering has taught me to take on bold challenges in life, calculate risks and learn from my mistakes. Each time I’ve bounced back and eventually succeeded.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442751?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442751?profile=original" width="493" class="align-center"/></a></p>
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<p>6. <b>Better risk assessment abilities.</b> The key to handling failure is to make sure your mistakes are one’s you can recover from. You can’t recover from being maimed or killed. On the mountain, you’re constantly assessing risks, making go/no go decisions based off of current conditions. I’ve found that safe guides and climbers make great business managers.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442865?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442865?profile=original" width="497" class="align-center"/></a></p>
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<p>7. <b>Strategies for pushing through and accomplishing goals.</b> I know many climbers who participate in adventure races, are successful in their professional fields, and have the characteristics of overachievers. I think determination is a learned trait. Climbing a mountain for hours on end is a great way to learn determination. Many guides recommend taking 100 or ten steps at a time, then three to five seconds of rest. Breaking down your goals into manageable pieces helps keep you motivated. The great views help too!</p>
<p>8. <b>Ability to unplug.</b> I usually can’t go even one waking hour without checking my smartphone. I check in even when I’m on vacation. Hiking or climbing I still pull out the device occasionally to take pictures, videos, or for GPS. However, I lose my desire to check email or even think about work. It’s great to have a reminder that you can go a week without being plugged in and life still goes on. Work crises tend not be as urgent as you think. The outdoors helped me become better at unplugging when playing with my son, and was cheaper therapy than going to an expert.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442831?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442831?profile=original" width="260" class="align-center"/></a></p>
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<p>9. <b>Appreciation of things often taken for granted.</b> Think about enjoying a hot shower, or delicious meal. Remember your warm bed, great coffee, time spent with loved ones. Did you live in the moment by noting how great it felt? Life tends to put us in routines and we forget the finer moments. There’s nothing like a mountain to help you remember. On almost every major climb I’ve done, the way back is filled with talk of getting the pack off, sitting, cold drinks, hot showers, good sleep, what we’ll eat, massages, hot tubs, and Starbucks.</p>
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<p>10. <b>Not to be so squeamish.</b> Altitude causes bloating and gas. You’ll get to know your tent mates’ bodily functions well! You might encounter people vomiting. Climbers will spend days without showering. It’s unlikely that you’ll see blood on your first trip but be ready for blisters and pus. High on a glacier, my wife and I got a full view of a climber’s bare butt as he was squatting. Needless to say, his butt wasn’t the nicest view, but somehow the experience didn’t shock us. We were too focused to care. Climbing is great preparation for rearing kids</p>Our Favorite Climbing and Backpacking Mealstag:www.fitclimb.com,2016-09-26:2672050:BlogPost:535222016-09-26T13:52:10.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>Creating your own backpacking meals can be an easy and cost-effective way to enjoy the trail. You also get to enjoy great food and learn new skills. The main challenge that overwhelms some backpackers is finding lightweight ingredients that are easy to prepare, packed with energy, and are non-perishable. </p>
<p> Here are ten favorite trail recipes: </p>
<p><b>1. Breakfast of Oatmeal, Walnuts, and Blueberries…</b></p>
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<p>Creating your own backpacking meals can be an easy and cost-effective way to enjoy the trail. You also get to enjoy great food and learn new skills. The main challenge that overwhelms some backpackers is finding lightweight ingredients that are easy to prepare, packed with energy, and are non-perishable. </p>
<p> Here are ten favorite trail recipes: </p>
<p><b>1. Breakfast of Oatmeal, Walnuts, and Blueberries</b></p>
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<p><b><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442730?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442730?profile=original" width="495" class="align-center"/></a></b></p>
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<p>They are lightweight, packed with energy, and easy to prepare (just add hot water). Especially good for a warm breakfast on summit days when mountaineering or backpacking mornings when you have to get on the trail quickly. Hot meals help retain energy as your body doesn’t have to work to warm up food 2 packets serve one person: ¼ cup dried blueberries ¼ cup crushed walnuts 4 packets instant oatmeal / about 170 grams / just under 1 cup You can also substitute dried cranberries, strawberries, chocolate chips, or other nuts. At home: Combine blueberries and walnuts in zip-lock. In camp: Follow instructions on package. Add water to individual cups or bowls of oatmeal, stir and mix. Add additional water as needed. Add blueberries and walnuts. </p>
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<p><b>2. Cashew Chicken Noodles</b> Great taste and flavor, lots of carbs, and ramen noodles are cheap. Serves two: 6 ounces curry noodles 2 servings Asian cellophane noodles (you can also use several top ramen packaged noodles) ¼ cup jerky or 6 ounces packaged chicken (found in tuna section of store) ¼ cup dehydrated mixed veggies 1 tablespoon curry – you can also use curry paste and avoid some of the spices below. ½ teaspoon cumin ½ teaspoon ground ginger 1 ½ tablespoons coconut powder salt and pepper to taste 3 tablespoons cashews 2 tablespoons pre-chopped cilantro (optional) Note: If you’re short on spices you can also use the flavorings in the ramen packages, although I prefer to use my own. At home: Combine all the seasonings and coconut powder in one container. On the trail: Add about 1 ½ cups boiling water to baggie. Mix it around and let it sit for ten minutes, or until everything is soft. Add cashews and cilantro before serving. </p>
<p><b>3. Couscous and Tempeh</b></p>
<p><b><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442787?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442787?profile=original" width="474" class="align-full"/></a></b></p>
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<p>Easy to prepare, lightweight, packed with energy. Serves four 1-2 cups of couscous (about ½ cup per person) 2 carrots chopped 2 stalks celery 1 cup cherry tomatoes 1 teaspoon curry seasoning A couple pinches paprika, salt, pepper, oregano 1 teaspoon olive oil 8-12 oz. tempeh (leave in package till ready to prepare) At home: Chop the vegetables and mix spices into their own zip locks. Keep tempeh in sealed container and freeze till you’re ready to pack. On the trail: Add oil and vegetables to pot over medium heat for five minutes. Remove from pot and add enough water for couscous (refer to package instructions) then boil the water. Add the tempeh and turn down the heat, boil for two more minutes. Add couscous, spices, and veggies to boiled water, mix, cover and let sit for five minutes. </p>
<p><b>4. Mediterranean Delight</b> Great for groups, very little field prep and cleaning involved. Hummus is a good source of protein and is nutritious. Although this takes some home preparation (cutting the veggies) you can forgo carrying a stove or fuel on shorter trips. Because of the space fresh veggies takes this meal is best on the first or 2nd day of the trip. Serves four: 1 cup powdered hummus 2 medium size ziplocks of fresh veggies (baby carrots, cut celery, cut bell peppers, radishes, or olives) 1-2 packages pita bread (about 2-3 per person) Optional cooked sausage (for meat lovers, can heat on a stick next to a camp fire) At home: Pre-wash, dry, and cut the veggies. Measure and pack the hummus (adjust portion for party size) in its own ziplock (large enough to add water to later) and write down how much water to add on the ziplock. On the trail: Follow instructions for dehydrated hummus. Add the correct amount of cold PURIFIED water to the zip lock, close, and mix well. Let sit for 5-10 minutes and it’s ready to eat with pita and veggies</p>
<p><b>5. Miso Ramen</b></p>
<p><b><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442859?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442859?profile=original" width="492" class="align-full"/></a></b></p>
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<p>Great source of electrolytes, yummy flavors, lightweight and packed with energy. At home: Remove one packet of ramen noodles and place into your own ziplock with a few small sheets of dried seaweed, miso mix, dehydrated eggs, and dried peas (or dried corn). On the trail: Bring 1 ½ cups of water to a boil and mix in ingredients, cook for 3 minutes, and wait 2 more before eating. </p>
<p><b>6. Gouda & Egg Breakfast Burrito</b></p>
<p><b><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442906?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442906?profile=original" width="376" class="align-full"/></a></b></p>
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<p>Burritos are a great option for outdoor pursuits. Buy enough tortillas to have leftovers and you can reinvent another version for breakfast. This saves on space and prep time while adding variety. 3-4 ounces Gouda cheese ½ cup powdered eggs or egg beaters (if used on second day, pre-freeze ahead of time at home and store in cooler during drive) 4-6 ounces salsa 8 tortillas At home: Slice the Gouda into six slices and place in a ziplock, add salsa to ziplock, and eggs to another ziplock. Before packing, freeze the egg beaters if not using powdered eggs. On the trail or at base camp: Mix powdered eggs with water according to instructions. Add eggs to pan and stir over low heat. As they start to cook add the sliced Gouda and cover in order to melt cheese. Cooking time will depend on your pan and eggs volume, so keep a constant watch. Once cooked, dish up onto a tortilla and add salsa. Most of the time this takes less than ten minutes to make. </p>
<p><b>7. Swiss, Ham and Apple Bagel</b></p>
<p><b><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442909?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442909?profile=original" width="319" class="align-full"/></a></b></p>
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<p>This is a quick and easy lunch and adds variety to your normal sandwich. It’s yummy good! Feeds one: 3-4 slices ham 1 slice Swiss cheese 2 slices caramelized onions 1 bagel 3 apple slices, enough to fit on sandwich At home: On a stovetop, cook apple slices until brown; if you like onions fry them until caramelized. Add the ham, apple and/or onions and Swiss cheese to one bagel slice. Then place both bagel slices face-out under the broiler. As soon as the cheese melts close the sandwich and place in fridge. On the trail: It’s ready to eat cold but the melted cheese will still hold things together and taste good. If you have the time and fuel, I recommend heating up your sandwich on a frying pan with a cover. </p>
<p><b>8. Fusion Spam Sliders</b></p>
<p>Spam is easy to store and carry on the trail and now comes in an aluminum package vs. canned. Add the right ingredients and you can change a World War II GI staple into a gourmet meal. I recommend three sliders per person. This recipe makes one serving: 2 tablespoons or ½ handful bagged slaw (found in salad section of the grocery store) 2-3 thin slices fresh ginger, 1 packet or ½ teaspoon soy sauce 1 Hawaiian roll 1 slice Spam 1 teaspoon Sriracha hot sauce.</p>
<p>At home: Slice ginger and add hot sauce to a small container for the trail. On the trail: Cut spam into slices and fry until crispy. The spam is pre-cooked but frying will make it taste better. Place on Hawaiian roll (which you’ve been careful not to smash), and add other ingredients. </p>
<p><b>9. Tofu Shepherd’s Pie</b> Bold flavor and hearty, the extra butter helps you keep warm in colder environments. Serves three: 14-18 ounce package baked tofu 14 ounces instant mashed potatoes 1 packet powdered mushroom sauce or gravy 1 cup dried mushrooms ½ cup dried mixed vegetables like peas, carrots, and corn ½ teaspoon vegetable bouillon ¼ teaspoon sage ¼ teaspoon cumin Dash of salt and pepper ¼ teaspoon dried thyme 2 tablespoons butter At home: Combine all dry ingredients except potatoes in a quart-sized ziplock bag. Using a pen, write “add one cup of water” on bag. Add potatoes in their own quart-sized ziplock and write “add two cups of water” on it. Store oil in small leak-proof container. Dice tofu, put in separate ziplock and freeze until the last minute. Can also leave in sealed package and freeze to dice in camp. In camp: Dice tofu and bring 3 cups of water to rolling boil. Add 2 cups of hot water to the potato bag and one cup to the vegetable bag. Close both bags well. Squish the potato powder and set both bags aside. Heat oil in a pot and sauté the tofu for two minutes or until brown on all sides. Remove from heat and add vegetables (do not drain fluid) to tofu. Stir well and add mashed potatoes. Stir again. </p>
<p><b>10. S’mores, High Altitude Version</b> S'mores are an easy dessert and backcountry tradition. To save time you can forego the foil and just bring ingredients to make them in the field and heat on camp stove although it’s harder to do mountaineering. At home: Generously coat a graham cracker with peanut butter. Drop a handful of mini-chocolate chips into the peanut butter and add a small marshmallow. Then lightly coat another graham cracker and close sandwich. Wrap in foil or place in a baggie. In camp: Drop the foil into a pot and cover for 2-3 minutes on med heat or into coals of a fire for 2 minutes. Realize the above recipes are to help you learn. Once you get comfortable cooking outdoors we recommend you modify these to find what you like.</p>
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<p>For full meal plans outdoor trips check out <a href="http://www.fitclimb.com/page/backpacking-meal-plans">Backpacking Meal Plan Page.</a></p>
<p></p>Cairn Safety Apptag:www.fitclimb.com,2015-12-03:2672050:BlogPost:463572015-12-03T15:30:00.000ZFitClimbhttp://www.fitclimb.com/profile/FitClimb
<p><span style="font-family: arial, helvetica, sans-serif;">We’re super excited to share the new <a href="http://www.cairnme.com" target="_blank">Cairn App</a> which is live in the <a href="https://itunes.apple.com/us/app/cairn-cell-phone-coverage/id964300002?mt=8" target="_blank">iTunes store</a>. </span></p>
<p><span style="font-family: arial, helvetica, sans-serif;">Cairn allows you to share your backcountry trip plans with designated safety contacts and shows you where on the trail (exact…</span></p>
<p><span style="font-family: arial, helvetica, sans-serif;">We’re super excited to share the new <a href="http://www.cairnme.com" target="_blank">Cairn App</a> which is live in the <a href="https://itunes.apple.com/us/app/cairn-cell-phone-coverage/id964300002?mt=8" target="_blank">iTunes store</a>. </span></p>
<p><span style="font-family: arial, helvetica, sans-serif;">Cairn allows you to share your backcountry trip plans with designated safety contacts and shows you where on the trail (exact spots) others have found cell coverage. If you become overdue Cairn’s server will send an overdue message with your last known location to your safety contacts. Here’s some other cool features:</span></p>
<ul>
<li><span class="font-size-2" style="font-family: arial, helvetica, sans-serif;">Download coverage points to your phone automatically so you have access to them offline. </span></li>
<li><span class="font-size-2" style="font-family: arial, helvetica, sans-serif;">See your own coverage trail in case you need to call for help or send that summit photo.</span></li>
<li><span class="font-size-2" style="font-family: arial, helvetica, sans-serif;">Contacts get important info needed to make intelligent rescue initiation decisions.</span></li>
<li><span class="font-size-2" style="font-family: arial, helvetica, sans-serif;">Cairn lets you control how often your tracked so you can optimize your battery for day hikes or multi-day climbs.</span></li>
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<p><span class="font-size-2"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442776?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442776?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></span></p>
<p><span style="font-family: arial, helvetica, sans-serif;">Help make the wilderness safer by mapping cell coverage of exact points in the wilderness, points are shared with the community.</span></p>
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<p></p>52 Hike Challengetag:www.fitclimb.com,2015-09-13:2672050:BlogPost:448442015-09-13T17:40:26.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p dir="ltr"><span>FitClimb was recently introduced to the</span> <a href="http://www.52hikechallenge.com/"><span>52 Hike Challenge</span></a><span>, we think it’s a great program for inspiration and fitness for mountaineering.</span></p>
<p><span><span> </span></span></p>
<p dir="ltr"><span>The 52 Hike Challenge founded by Phillip and Karla as to</span> <span>inspire and encourage individuals to step outside their comfort zone in order to achieve the mental, physical, and spiritual benefits…</span></p>
<p dir="ltr"><span>FitClimb was recently introduced to the</span> <a href="http://www.52hikechallenge.com/"><span>52 Hike Challenge</span></a><span>, we think it’s a great program for inspiration and fitness for mountaineering.</span></p>
<p><span><span> </span></span></p>
<p dir="ltr"><span>The 52 Hike Challenge founded by Phillip and Karla as to</span> <span>inspire and encourage individuals to step outside their comfort zone in order to achieve the mental, physical, and spiritual benefits that come from getting outdoors. Phillip and Karla created the program based on their own life experiences, challenges, and love of the outdoors.</span></p>
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<p dir="ltr"><span><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442733?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/73442733?profile=RESIZE_1024x1024" width="355" class="align-center" height="529"/></a></span></p>
<p><span id="docs-internal-guid-5dbcafa2-c7be-ebd1-4755-0011cdc0ee06"><br/> <span><strong>Members commit to do an average of 1 hike per week or 52 per year.</strong> Hundreds of people from all walks of life have taken up the challenge and this video is a good overview:</span></span></p>
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<p><a href="https://vimeo.com/131743701" target="_blank"><img width="617" src="http://storage.ning.com/topology/rest/1.0/file/get/73442791?profile=RESIZE_1024x1024" width="617" class="align-center"/></a></p>
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<p dir="ltr"><span><strong>Here’s how it works</strong> (<span class="font-size-1">more details at</span></span> <a href="http://www.52hikechallenge.com/guidetothechallenge/"><span>http://www.52hikechallenge.com/guidetothechallenge/</span></a><span>)</span>:</p>
<p><span><span><span><span> </span></span></span></span></p>
<ol>
<li dir="ltr"><p dir="ltr"><span>You make a personal commitment to do the challenge. The Challenge’s website contains a plethora of planning information on hiking trails in various areas, tips on fitness, connection to groups, and more.</span></p>
</li>
<li dir="ltr"><p dir="ltr"><span>Sign up on the</span> <a href="http://www.52hikechallenge.com/"><span>52 Hike Challenge website.</span></a></p>
</li>
<li dir="ltr"><p dir="ltr"><span>You share your commitment with others especially friends and family. Sharing a goal is a good way to firm up commitment and increase the chance of success.</span></p>
</li>
<li dir="ltr"><p dir="ltr"><span>Get out and hike. It doesn't have to be a hike on their website but any hike you choose (although they have great recommendations on California), then use the 52 Hike Challenge hiking log to keep track of your hikes.</span></p>
</li>
<li dir="ltr"><p dir="ltr"><span>Share your accomplishments on social media and with the 52 Hike Community by using #52HikeChallenge.</span></p>
</li>
</ol>
<ol start="6">
<li dir="ltr"><p dir="ltr"><span>You're Done - You won’t regret taking on the challenge and now you're ready for some bigger peaks.</span></p>
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<p><span><span><span><span><br/></span></span></span></span></p>
<p dir="ltr"><span>If you do decide to take on the challenge you can swap out any of the days in a FitClimb fitness plan for a day of hiking with the 52 Hike Challenge as a way to get in shape for mountaineering. The best way to get in shape for hiking and climbing is to actually do it.</span></p>
<p><span> </span></p>The 12Peak Challengetag:www.fitclimb.com,2015-04-06:2672050:BlogPost:424222015-04-06T18:00:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>This is a cool project FitClimb recommends others check out and contribute to:</p>
<p class="p1"><span class="s1">12 mountains. 30 days. This summer a team of six college students will be climbing 12 Cascade volcanoes and making a full length documentary on both their journey and the effects of climate change on these mountains and their shrinking glaciers. While challenging themselves physically and mentally for this journey, the team also hopes to spread awareness of climate change and…</span></p>
<p>This is a cool project FitClimb recommends others check out and contribute to:</p>
<p class="p1"><span class="s1">12 mountains. 30 days. This summer a team of six college students will be climbing 12 Cascade volcanoes and making a full length documentary on both their journey and the effects of climate change on these mountains and their shrinking glaciers. While challenging themselves physically and mentally for this journey, the team also hopes to spread awareness of climate change and encourage others to seek out their own adventures in nature, big or small.</span></p>
<p class="p1"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442902?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442902?profile=RESIZE_1024x1024" width="733" class="align-full" height="311"/></a></p>
<p class="p1"><span class="s1">Starting June 15, the team will leave Seattle and cross through Washington, Oregon and into California to climb peaks which include Mt. Rainier, Mt. Hood, and Mt. Shasta. Among this team of climbers are aspiring filmmakers, photographers and sound technicians who are looking to create an unforgettable storytelling experience within this documentary. After returning from the journey, the team will be working hard for the next few months to produce a professional full length film.</span></p>
<p class="p1"><span class="s1"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442913?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/73442913?profile=RESIZE_1024x1024" width="422" class="align-center" height="325"/></a></span></p>
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<p class="p1"><span class="s1">On top of physically training the team is also raising money to ensure that they can create a quality documentary. Currently they are offering the opportunity to pre-order still photographs, copies of the documentary, bonus material, and other items in exchange for donations.</span></p>
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<p class="p1"></p>
<p class="p1"><strong><span class="s1">Visit: <a href="https://www.indiegogo.com/projects/the-12peak-challenge"><span class="s2">https://www.indiegogo.com/projects/the-12peak-challenge</span></a> to support them or visit <a href="http://www.12peak.org/"><span class="s2">www.12peak.org</span></a> or <a href="http://www.facebook.com/12peak"><span class="s2">www.facebook.com/12peak</span></a> to learn more about the team, their journey, and their progress.</span></strong></p>
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<p class="p1"><span class="s1"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442841?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442841?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></span></p>
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<p class="p1"></p>Barre Based Workout for Climbers with Physique 57tag:www.fitclimb.com,2014-12-18:2672050:BlogPost:384162014-12-18T21:30:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>The family and I were recently on vacation in Bangkok, which is pretty flat, congested, and not conducive to outdoors workouts that a climber or mountaineer needs. We were looking for a great workout that would keep us in climbing shape when we found out about a demo class through friends at <a href="http://www.physique57bangkok.com/">Physique57 Bangkok</a>, which is opening in January of 2015. …</p>
<p></p>
<p>The family and I were recently on vacation in Bangkok, which is pretty flat, congested, and not conducive to outdoors workouts that a climber or mountaineer needs. We were looking for a great workout that would keep us in climbing shape when we found out about a demo class through friends at <a href="http://www.physique57bangkok.com/">Physique57 Bangkok</a>, which is opening in January of 2015. </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442070?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/73442070?profile=RESIZE_1024x1024" width="500" class="align-center"/></a></p>
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<p>My wife had heard about Physique 57s unique blend of barre-based exercises with intervals of cardio, strength training, stretching, and recovery. She really wanted to try it, as a guy I was bit hesitant at first but decided to give it a go after we were lucky enough to get in with a day notice.</p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442165?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/73442165?profile=RESIZE_1024x1024" width="500" class="align-center"/></a></p>
<p>The class started off with a variety of arm workouts to lively music, the instructor was energetic and skilled at correcting our techniques, half way through leg workouts I felt really challenged and thinking the burn was on par with the toughest rock gym walls. There were also several poses during seat workouts that improve balance and leg strength, which is critical for climbers. By the time we ended the core exercises, which focus on your arms, legs, seat and abs, and stretched (57 minutes later) we were both beat and sore for days. Total body workout!</p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442302?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442302?profile=original" width="340" class="align-center" height="374"/></a></p>
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<p>From now on we’ll be incorporating Physique 57 exercises into our strength and balance training. We did two sessions in the studio and a few at home, most people see results in 8 sessions, had we have more time in Bangkok, we would have gone back and log in couple more.</p>
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<p>Tip- The new Physique 57 Bangkok location allows drop-ins tourists and is in a high-end mall (<a href="https://www.google.com/maps/place/Erawan+Bangkok/@13.743518,100.5425886,16z/data=!4m5!1m2!2m1!1sThe+Erawan+Bangkok+%E2%80%93494+Ploenchit+Road.+Chidlom+BTS+stop!3m1!1s0x0000000000000000:0x4ce491b848776772" target="_blank">The Erawan Bangkok –494 Ploenchit Rd. Chit Lom BTS stop</a>) with lots of great food options for post workout.</p>Survival School- Top 10 Winter Tips for the Wildernesstag:www.fitclimb.com,2014-10-27:2672050:BlogPost:379122014-10-27T01:24:13.000ZSirima Svastisaleehttp://www.fitclimb.com/profile/SirimaSvastisalee
<p>With winter many climbers, hikers, and backpackers tend to get out of shape and gain weight. The cold doesn’t have to get in the way of fun, as long as you follow some basic winter camping and survival principles the snow can be your friend. Here’s 10 tips for a fun and safe winter trip outdoors.</p>
<p> </p>
<p>1. Clothing – This is your first line of defense against the environment and one of the most important factors. Focus on layering. Start with a good base layer (long underwear…</p>
<p>With winter many climbers, hikers, and backpackers tend to get out of shape and gain weight. The cold doesn’t have to get in the way of fun, as long as you follow some basic winter camping and survival principles the snow can be your friend. Here’s 10 tips for a fun and safe winter trip outdoors.</p>
<p> </p>
<p>1. Clothing – This is your first line of defense against the environment and one of the most important factors. Focus on layering. Start with a good base layer (long underwear top & bottom) that’s breathable. Depending on how cold it is and your activity level you’ll want to bring insulated or fleece tops, insulated or fleece bottom, a shell top & bottom, at least 2 pairs of socks, 2 pairs of gloves (can be base & shell), a warm hat (watch cap), and extra dry t-shirt or long sleeve shirt in event your base layer gets wet. Wear a tough pair of insulated (such as 600 grams of Thinsulate Ultra Insulation) water-proof (100% Gore-Tex) boots we also recommend packing hand and foot warmers. </p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73441957?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73441957?profile=RESIZE_1024x1024" width="448" class="align-center" height="252"/></a></p>
<p> </p>
<p>2. Like clothing, hydration is critical in the code. Being well hydrated will prevent many cold injuries and keep you at peak performance. Plan for 2-4 liters of water per day depending on activity level. Remember to follow proper water storage techniques to keep you water from freezing, such as selecting the right bottles, burying in snow overnight, and storing upside-down. More on water from this post on <a href="http://www.fitclimb.com/profiles/blogs/staying-hydrated-on-climbs-and">staying hydrated</a>.</p>
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<p>3. Managing Battery – Devices such as headlamps, radios, GPS, and smartphones have be indispensable to wilderness activities. The cold can drain batteries much faster, one option to extending your device battery life is to ensure the battery and device are warmed up before using, do this by storing on your body between layers of clothing or holding it for a few minutes. Follow these <a href="http://blog.cairnme.com/post/72527826396/top-5-tips-for-managing-your-smartphone-battery-in-the">battery tips with smartphones</a>.</p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442106?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442106?profile=original" width="207" class="align-center" height="219"/></a></p>
<p>4. Nutrition – Pack healthy high energy snacks. When your at camp focus on hot foods that contain moisture like soups, stews, and oatmeal. Consuming a few teaspoons of butter before you go to bed will help you sleep warm. We can talk about food and nutrition for days, with thousands of resources online. Remember to pack foods you enjoy.</p>
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<p>5. Understand and be prepared to treat Cold injuries. This is a decent video. <a href="http://www.fitclimb.com/video/prevention-of-cold-injury" target="_blank"><img width="419" src="http://storage.ning.com/topology/rest/1.0/file/get/73442216?profile=RESIZE_480x480" width="419" class="align-center"/></a></p>
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<p>6. Sleeping Warm – The key here is staying insulated and dry. Dead air space or insulation from the ground is important, pack a good sleeping pad or improvise one. We like sleeping bags rated to -20, but if yours isn’t you can supplement with extra layers of clothing.</p>
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<p>7. Alcohol – Avoid it since it saps your performance and makes you do stupid things, also contrary to what some might think it won’t help you stay or sleep warm. If you must have some do it in moderation, ensure your close to safety, drink when you don’t care much about performance (it’s the last day of the trip), don’t consume alcohol at high altitude, and don’t plan on driving after. A small amount can go a long way in cheering up a group. Here’s some favorite outdoor cocktail recipes:</p>
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<ul>
<li>Lemon-lime flavored powdered Gatorade and tequila. Purify water; mix in in Gatorade, Mix 2 ounces of tequila to 16 ounces of Gatorade. </li>
</ul>
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<ul>
<li>Hot cocoa and Peppermint Schnapps. Bring a 50 mil nip bottle of Peppermint Schnapps and add 10-15 mil to each hot cocoa cup depending on how strong you want it.</li>
</ul>
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<ul>
<li>Mountain Sangria. Dried fruit (sweet citrus, cherries, cranberries, even raisins) and one 500ml Black Box wine (Merlot or Cab). At home open the box and drink about 50ml then fill the rest of the box with the fruit so it can soak during the hike. In camp, you mix with snow/ice or place box in cold water. After drinking wine eat fruit with chocolate for dessert.<a href="http://storage.ning.com/topology/rest/1.0/file/get/73442256?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442256?profile=RESIZE_320x320" width="300" class="align-center"/></a></li>
</ul>
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<ul>
<li>Hot toddy – 1 ounce of Bourbon, honey packet (pick up at Starbucks near napkins and cream), 2 teaspoons lemon juice, heat with 6 ounces cup hot water.</li>
</ul>
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<ul>
<li>Hot spiced wine. Spiced tea bag, 500 ml Black Box wine – Merlot. Pour wine and drop tea bag in pot and heat. Great for cold wet days.</li>
</ul>
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<ul>
<li>Hot buttered Rum, favorite for cold weather to help you sleep warm. At home mix 1 cup of brown sugar, 2 teaspoons of cinnamon, 1 teaspoon of ground ginger, and 12 ounces of butter in zip -lock to make 3-4 cups. In camp heat mixture in zip-lock with 18 ounces of spiced rum, preferably Kraken, enjoy.<a href="http://storage.ning.com/topology/rest/1.0/file/get/73442276?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442276?profile=RESIZE_320x320" width="300" class="align-full"/></a></li>
</ul>
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<p>8. Equipment- Pack the proper equipment like snowshoes to help you travel, a shovel, and decent tent that helps you manage condensation. If you plan on sleeping in a snow shelter an ice saw to augment your shovel can save you hours in construction time. Extra cord to tie things down and hang clothing to dry is a good bet. Don’t forget the chains for the car.</p>
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<p>9. Fire – A fire can give you warmth, help dry out clothes, and provide light, but the most important aspect is raising morale. Every outdoor enthusiast should know how to make one in various conditions. Here’s video of how to build a fire in the snow.</p>
<p><br/> <a href="http://www.fitclimb.com/video/how-to-build-a-fire-in-snow"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442287?profile=original" width="426" class="align-center"/></a></p>
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<p>10. Avalanche safety- Check the latest avalanche forecast, in the USA, the <a href="http://www.americanavalancheassociation.org/">American Avalanche Association.</a> Avoid avalanche terrain within 24 hours of a storm that brings a foot (30 centimeters) or more of fresh snow, which is when slides are most common. Avalanche danger starts on the climb up, so stick to low-angle ridges or dense trees when possible. Move from one safe terrain area to another. If you plan on venturing out in avalanche terrain it’s best to take an avalanche safety course and pack the right equipment.</p>Can I climb Mont Blanctag:www.fitclimb.com,2014-09-12:2672050:BlogPost:373902014-09-12T07:30:00.000ZSchmidt Pierrehttp://www.fitclimb.com/profile/SchmidtPierre
<p>At <a href="http://www.odyssee-montagne.fr/" target="_blank">Odyssee Montagne</a> my guide company, this is the main question that mostly clients asking us. Mont Blanc normal route is a beautifull climb but to enjoy it it require a very good physical condition.</p>
<p>We use to tell people to start their training few month prior their climb, by running or cycling in different terrain. Training endurance is essential. Two main factors are crucial!</p>
<p>You must run or cycle a minimum of one…</p>
<p>At <a href="http://www.odyssee-montagne.fr/" target="_blank">Odyssee Montagne</a> my guide company, this is the main question that mostly clients asking us. Mont Blanc normal route is a beautifull climb but to enjoy it it require a very good physical condition.</p>
<p>We use to tell people to start their training few month prior their climb, by running or cycling in different terrain. Training endurance is essential. Two main factors are crucial!</p>
<p>You must run or cycle a minimum of one hour. Your heart and your muscles need at least 20 minutes to warm up, so you will train efficiently for 40 minutes. You'd better run or cycle once a week 1 hour minimum instead of 3 time a week 30 mn!</p>
<p>Second factor: You must varied your routine, sometimes flat, sometimes hilly, otherwise you get use to the same one and you always use the same muscles.</p>
<p>Running in indoor fitness center is not as efficient as running outside on natural trails. When you run outside your feet and ankles are working and you improve your proprioception, which is really important in mountain. You improve your balance.</p>
<p>Climbing Mont Blanc involves walking on rough trails and terrain, and using mountaineering boots. Many people have never used stiff mountaineering boots and when they use them for the first time, they are completely lost! It change the volume of your feet, your balance and therefore you loose much energy.Try to walk with these kind of boots before your coming and in mountain if you can! It will be the best training.</p>
<p>If you want to evaluate your fitness level: A good speed is the ability to walk/ascend 400m in 1 hour during 3 hours minimum. </p>
<p>If you used to scrambling or rock climbing it's always much better as the way between the Tete Rousse Hut and the Gouter Hut is easy scrambling, grade 1 or 2.</p>
<p>If you want to ask me questions or advices, feel free at pierre@odyssee-montagne.fr</p>
<p>Cheers</p>
<p>Pierre</p>When is the best month to climb Mt. Rainier?tag:www.fitclimb.com,2014-08-02:2672050:BlogPost:357502014-08-02T04:30:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>This along with what is the safest month to climb Mt. Rainier is a popular questions from our members. Late spring and summer are when conditions are best, starting in May and ending in September. Realize conditions on the mountain change weekly and may be different from year to year but generally you can expect the following in each month:</p>
<p> </p>
<p><strong>May</strong></p>
<p>Much of the mountain is still in deep snow, even at the parking lot. Most of the crevasses are covered…</p>
<p>This along with what is the safest month to climb Mt. Rainier is a popular questions from our members. Late spring and summer are when conditions are best, starting in May and ending in September. Realize conditions on the mountain change weekly and may be different from year to year but generally you can expect the following in each month:</p>
<p> </p>
<p><strong>May</strong></p>
<p>Much of the mountain is still in deep snow, even at the parking lot. Most of the crevasses are covered making the route to the top more direct. The weather can still bring large amounts of moisture and wet snow, avalanche danger is typically high. One benefit of going in May is that there aren’t many climbers, so if you seek solitude you’ll enjoy it more.</p>
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<p><strong>June</strong></p>
<p>The weather starts improving with more clear days than May. Night time temperatures are still bone chilling cold but days tend to be warm, especially below 9000 feet. Climbers higher up tend to experience icy conditions with melting and refreezing at night. Crevasses start opening up. Avalanche danger can still be high and rock fall seems more noticeable as the mountain thaws out. Chances of securing a last minute campsite at Camp Muir or Schuman are better.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442036?profile=original" target="_self"><img width="600" src="http://storage.ning.com/topology/rest/1.0/file/get/73442036?profile=RESIZE_1024x1024" width="600" class="align-center"/></a> </p>
<p><strong>July</strong></p>
<p>One of the most popular months to climb and for good reason. Conditions are generally good although bad weather can still occur. July and August tend to be the safest options. Snow still remains on lower snowfields making for great glissading and easy decent.</p>
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<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442148?profile=original" target="_self"><img width="600" src="http://storage.ning.com/topology/rest/1.0/file/get/73442148?profile=RESIZE_1024x1024" width="600" class="align-center"/></a> </p>
<p><strong>August</strong></p>
<p>Similar good conditions to July more crevasses are exposed making the routes more circuitous and longer. The snow on the upper mountain is firmer. Many first time climbers like August because it allows them to improve fitness on lower peaks earlier in the season while still providing generally good weather and glacier conditions.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442268?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/73442268?profile=RESIZE_1024x1024" width="500" class="align-center"/></a> </p>
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<p><strong>September</strong></p>
<p>More crevasses are exposed, longer routes, and nights tend to get cold again. The crowds start to dissipate after Labor Day (in first week of Sep). Another advantage is the firm snow makes for easier climbing; usually the trails below the Muir Snow field on DC route and Glacier Basin on Emmons route are free of snow. Chances of securing a last minute camp site at Camp Muir or Schurman are better.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442308?profile=original" target="_self"><img width="600" src="http://storage.ning.com/topology/rest/1.0/file/get/73442308?profile=RESIZE_1024x1024" width="600" class="align-center"/></a> </p>
<p>Lastly realize experienced climbers have and continue to summit in winter months. If your going to tackle a winter accent makes sure you have the experience, skills, equipment, and can weather extreme storms and winter conditions. Winter climbers will have to get special permission from the National Park Service.</p>5 Different Recreational Climbing Activities and Places You Must Trytag:www.fitclimb.com,2014-06-18:2672050:BlogPost:333522014-06-18T07:30:00.000ZKyle H. Alberthttp://www.fitclimb.com/profile/KyleHAlbert
<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442234?profile=original" target="_self"><img class="align-left" src="http://storage.ning.com/topology/rest/1.0/file/get/73442234?profile=RESIZE_320x320" width="240"></img></a> Climbing has become one of the preferred recreational activities of adventure seekers. In fact, a 2010 study from <a href="http://www.outdoorfoundation.org/research.participation.2010.html">The Outdoor Foundation</a> revealed that more than 6.1 million enthusiasts in the United…</font></font></font></p>
<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442234?profile=original" target="_self"><img width="240" src="http://storage.ning.com/topology/rest/1.0/file/get/73442234?profile=RESIZE_320x320" width="240" class="align-left"/></a>Climbing has become one of the preferred recreational activities of adventure seekers. In fact, a 2010 study from <a href="http://www.outdoorfoundation.org/research.participation.2010.html">The Outdoor Foundation</a> revealed that more than 6.1 million enthusiasts in the United States alone favor climbing activities such as mountaineering, indoor climbing, bouldering, and traditional climbing.</font></font></font></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>However, the same study revealed that the sport is losing participants from specific age brackets. For instance, children participating in climbing (6-17 years old) has declined to 1.4 million, from the recorded 2.5 million participants in 2006. Likewise, the young adult demographic (18-24 years old) decreased from 993,000 climbers in 2006 to 769,000 in 2009.</font></font></font></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>To help increase these numbers, more institutions are coming up with innovative techniques to make climbing an enjoyable sport. In this article, you’ll get to find out some of these activities for you to try.</font></font></font></p>
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<p align="left"><strong><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Mountain Climbing: K2</font></font></font></strong></p>
<p align="left"><strong><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442249?profile=original" target="_self"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442249?profile=RESIZE_1024x1024" width="750" class="align-center"/></font></font></a></strong></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>In a previous post from <a href="http://www.fitclimb.com/profiles/blogs/climbing-mount-st-helens">Ali Alami</a>, he said the 8,366-foot Mt. Helens is a good introduction to mountaineering. But, for those who seek higher peaks, it’s time to challenge yourself with more difficult mountains such as the K2, the second tallest mountain in the world (28,253 feet).</font></font></font></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>For novice climbers, just getting to the base of the mountain is already a fun adventure. You have to drive along narrow mountain roads, with an eight-day hike and camping to get to the mountain. Because it’s in a remote area, it’s important to bring all the essentials (food, clothes, camping paraphernalia), as the nearest store is located 200 miles from the base camp.</font></font></font></p>
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<p align="left"><strong><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Wall Climbing: Alice in Wonderland Climbing Wall</font></font></font></strong></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>The <a href="http://www.oddee.com/item_97954.aspx">Alice in Wonderland Climbing Wall</a> in Japan topped Oddee’s 2011 list of the coolest climbing walls in the world. Inspired heavily by the popular novel, designer Nendo conceptualized the two-storey climbing wall that is made up of various baroque design elements, including mirrors, picture frames, flower pots, heads of deers, and cages of birds. It’s also comprised of hard to find holds, making up for a more challenging scramble. However, there are exceptional finger grips if you think the ladders are too advanced for your abilities.</font></font></font></p>
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<p align="left"><strong><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif">Outdoor Climbing Challenge: Up at The O2</font></font></strong></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>In 2012, <a href="http://www.o2.co.uk/">O2</a> in the United Kingdom partnered with AEG to announce ‘Up at The O2.’ One of the latest attractions in the London Skyline, <a href="http://news.o2.co.uk/?press-release=aeg-and-o2-create-up-at-the-o2-a-new-take-on-london-from-the-world-s-favourite-venue">Up at The O2</a> combines exhilarating obstacles where climbers get the chance to have a 360-degree look of the city, including landmarks such as the Thames Barrier, the Olympic Park, Canary Wharf, and the Royal Greenwich. First, you need to go through the 90-minute guided expedition across The O2, through a 53-meter suspended walkway above the ground. Before climbing, visitors go through a series of briefing, where they’ll be kitted up with climbing suits, safety harnesses, and shoes. The same report also said challenges are appropriate for children aged 10 and above.</font></font></font></p>
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<p align="left"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442310?profile=original" target="_self"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442310?profile=original" width="640" class="align-center"/></font></font></font></a></p>
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<p align="left"><strong><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Rock Climbing: Red River Gorge</font></font></font></strong></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Apart from kayaking and rappelling, the main attraction of the <a href="http://www.redrivergorge.com/">Red River Gorge</a> is its amazing rock climbing terrains. It offers the best climbing experience, where popular companies such as climbing gear firm Petzl conduct its Roctrip Festival in 2007. The event drew climbing enthusiasts worldwide and to its hometown, Kentucky.</font></font></font></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Hikers will also be able to enjoy the Red. Hikes being offered can be a simple five-minute climb to serious back-country packages. Reaching the Natural Bridge is done in three ways: by walking, through a sky lift ride, and through a multi-hour trail hike. Before hiking, remember that trail maps are being sold in Slade, a town which you will pass through before reading Red River Gorge.</font></font></font></p>
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<p align="left"><strong><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Bouldering: Bishop</font></font></font></strong></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Bouldering is a type of rock climbing that doesn’t allow you to use ropes or harnesses. In California, the small town of <a href="http://www.bishopbouldering.info/">Bishop</a> is known for its bouldering spots, with its topographical location like the lower Sierra Nevada Mountain Range.</font></font></font></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>There are three main bouldering areas in Bishop, namely Buttermilk Country, Happy Boulders, and Sad Boulders. Depending on your preferences, these three spots offer a varied climbing experience, characterized by pocket volcanic boulders and highball granite stones. Buttermilk Country features a selection of boulders called eggs, namely Jedi Mind Tricks, A Birthing Experience, and The Beekeeper’s Apprentice. For the Happy and Sad Boulders, both offer canyons with interesting, easy, and difficult routes.</font></font></font></p>
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<p align="left"><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Arguably, climbing has become a good way to release stress and anxiety, especially with the abundance of activities that go with it. With the destinations we’ve mentioned, it can be said there would be another increase in the number of climbers.</font></font></font></p>
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<p><span class="font-size-1"><font><font color="#333333"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Images courtesy of</font></font></font> <font color="#E89200"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font>Nelson Toledo via flickr</font></font></font></font></span></p>
<p><span class="font-size-1"><font color="#E89200"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font> Bernhard Thum via flickr</font></font></font></span></p>
<p><span class="font-size-1"><font color="#E89200"><font face="Tahoma, Helvetica, Arial, Verdana, sans-serif"><font> BRUISES FOR PARTIES via flicker</font></font></font></span></p>Text to 911 Service Goes Live in Some U.S. Statestag:www.fitclimb.com,2014-05-18:2672050:BlogPost:320632014-05-18T15:30:00.000ZSirima Svastisaleehttp://www.fitclimb.com/profile/SirimaSvastisalee
<p>Last Thursday May 15<sup>th</sup> all four major US . carriers, Verizon, AT&T, T-Mobile, and Sprint have started offering <a href="http://www.fcc.gov/text-to-911">text to 911</a> in some states. Text to 911 is the ability of a mobile phone or device to reach emergency services by texting a message. The main use cases are when a person can’t speak, hear, or need to call for help in a stealthy mode. <strong>The main benefit for outdoor enthusiasts is to get through to 911 in areas of…</strong></p>
<p>Last Thursday May 15<sup>th</sup> all four major US . carriers, Verizon, AT&T, T-Mobile, and Sprint have started offering <a href="http://www.fcc.gov/text-to-911">text to 911</a> in some states. Text to 911 is the ability of a mobile phone or device to reach emergency services by texting a message. The main use cases are when a person can’t speak, hear, or need to call for help in a stealthy mode. <strong>The main benefit for outdoor enthusiasts is to get through to 911 in areas of spotty cell coverage. </strong> Texts messages require less bandwidth and have a higher chance of getting through where voice calls might not.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442016?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442016?profile=RESIZE_320x320" width="300" class="align-center"/></a></p>
<p> </p>
<p><strong>Here’s what you need to know:</strong></p>
<p> </p>
<p>In the future, text-to-911 will be widely available in the United States. However, for now, the ability to contact 911 using text is <u><a href="http://transition.fcc.gov/cgb/text-to-911-deployments.pdf" title="only available on a limited basis in a few markets">only available on a limited basis in a few markets</a>.</u> For this reason, you should not rely on text to reach 911. The full rollout can take several years.</p>
<p> </p>
<p>With text it’s still important to communicate the same details as a voice call, your location and type of emergency should be first. </p>
<p> </p>
<p>Texting to 911 is different from making a voice call to 911 in this respect. When you make a voice call to 911, the call taker will typically receive your phone number and your approximate location automatically. This is called "Enhanced 911" or "E911." However, in most cases when you text 911 from a wireless phone, the call taker will not receive this automated information. For this reason, if you send a text message to 911, it is important to give the 911 call taker a location or address as quickly as possible.</p>
<p> </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442039?profile=original" target="_self"><img width="280" src="http://storage.ning.com/topology/rest/1.0/file/get/73442039?profile=RESIZE_320x320" width="280" class="align-full"/></a></p>
<p>In the wilderness provide your detailed location information if you have a Lat/Long this is prefered, if you have an iPhone you can quickly view your Lat/Long from the standard compass app.</p>
<p> </p>
<p>In an emergency voice calls should still be the default since 911 operators can ask for more and specific information and communicate faster. </p>
<p>Here's some <a href="http://blog.cairnme.com/post/72977104145/top-tips-for-using-your-iphone-to-call-911-in-the" target="_blank">top tips for dialing 911 (especially with iPhone) in the wilderness.</a></p>The 6 Most Common Ways To Die In The Mountainstag:www.fitclimb.com,2014-05-16:2672050:BlogPost:320532014-05-16T00:30:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>With the start of the climbing season we're already hearing about fatalities in the mountains. On April 13th, 2014 there was an avalanche on <a href="http://www.cnn.com/2014/04/19/world/asia/nepal-everest-avalanche/index.html" target="_blank">Mt. Everest that killed 13 Sherpas</a>. </p>
<p></p>
<p>This week we've had two separate fatalities in the Pacific Northwest first a climber on…</p>
<p>With the start of the climbing season we're already hearing about fatalities in the mountains. On April 13th, 2014 there was an avalanche on <a href="http://www.cnn.com/2014/04/19/world/asia/nepal-everest-avalanche/index.html" target="_blank">Mt. Everest that killed 13 Sherpas</a>. </p>
<p></p>
<p>This week we've had two separate fatalities in the Pacific Northwest first a climber on <a href="http://www.nj.com/hudson/index.ssf/2014/05/mt_hood_climber_who_fell_to_death_identified_as_jersey_city_priest_report.html" target="_blank">Mt. Hood fell through a cornice</a> and a ski/climber got swept away in an avalanche that caused a <a href="http://www.komonews.com/news/local/Body-of-skier-recovered-from-Mount-Shuksan-259434711.html" target="_blank">2000ft fall off a cliff on Mt Shuksan</a>. This is a good time to remind ourselves to stay alert and make safe decisions. Here are the 6 of the most common ways climbers die in the mountains and how to improve your chances of avoiding them.</p>
<ol>
<li><strong>Falls mostly occur on the decent. Climbers can fall and slide on icy and steep slopes picking up speed before hitting rocks and other obstacles or getting propelled off precipices. Anchors that fail can cause you to fall, stepping on cornices or falling through crevasses.</strong></li>
</ol>
<div style="margin-left: 4em;"><ul>
<li>Rope up and check your anchors.</li>
<li>Practice safe rope techniques.</li>
<li>Avoid stepping on cornices. Read the <a href="http://www.fitclimb.com/profiles/blogs/cornice-hazards-in" target="_blank">cornice safety post!</a></li>
</ul>
</div>
<p><a width="721" href="http://storage.ning.com/topology/rest/1.0/file/get/73441848?profile=RESIZE_1024x1024" target="_self"><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/73441848?profile=RESIZE_480x480" width="400" class="align-center" style="padding: 20px;"/></a></p>
<div style="margin-left: 4em;"><ul>
<li>Be especially aware of your turn around time, follow it, and stay alert on the way down.</li>
<li>Here’s some videos of falls to learn from:</li>
</ul>
</div>
<p><a href="http://www.fitclimb.com/video/video/search?q=fall">http://www.fitclimb.com/video/video/search?q=fall</a></p>
<p><a href="http://www.fitclimb.com/video/video/search?q=fall" target="_blank"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73441997?profile=original" width="416" class="align-center" style="padding: 20px;"/></a></p>
<p> </p>
<p><strong> 2. Exposure. Mainly to cold and wind, can cause hypothermia and other cold injuries. Here’s how to prevent it:</strong></p>
<div style="margin-left: 4em;"><ul>
<li>Dress properly and bring extra backup clothes that you can layer.</li>
</ul>
</div>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442128?profile=original" target="_self"><img width="230" src="http://storage.ning.com/topology/rest/1.0/file/get/73442128?profile=RESIZE_320x320" width="230" class="align-center"/></a></p>
<div style="margin-left: 4em;"><ul>
<li>Turn around or seek shelter at first sign of bad weather.</li>
<li>Be in top physical condition and stay hydrated.</li>
</ul>
</div>
<p> </p>
<p><strong> 3. Altitude can affect different people differently. </strong></p>
<div style="margin-left: 4em;"><ul>
<li>Know the signs and symptoms of (HAPE, HACE, and Acute Mountain Sickness) act on first identification by getting to a lower altitude.</li>
<li>Get acclimated and don’t climb to high to fast.</li>
</ul>
</div>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442228?profile=original" target="_self"><img width="340" src="http://storage.ning.com/topology/rest/1.0/file/get/73442228?profile=RESIZE_480x480" width="340" class="align-center"/></a></p>
<div style="margin-left: 4em;"><ul>
<li>Don’t become over confident when using supplemental oxygen.</li>
<li>Be in excellent physical shape for climbing. </li>
</ul>
</div>
<p> </p>
<p><strong> 4. Avalanches are deadly.</strong></p>
<div style="margin-left: 4em;"><ul>
<li>Recognize the risk factors and avoid unstable slopes.</li>
<li>Follow the advice of local Avalanche center.</li>
<li>Travel in groups with each person carrying an Avi Beacon. Be trained in their use.</li>
<li>Carry <a href="http://www.fitclimb.com/video/abs-avalanche-airbag-backpack" target="_blank">Avi air bags.</a></li>
</ul>
</div>
<p></p>
<p><strong> 5. Rock & Ice Falls especially to the head can cause life-threatening injuries.</strong></p>
<div style="margin-left: 4em;"><ul>
<li>Wear a Helmut.</li>
</ul>
</div>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442273?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442273?profile=RESIZE_320x320" width="300" class="align-center"/></a></p>
<div style="margin-left: 4em;"><ul>
<li>Move quickly through unsafe areas.</li>
<li>Be alert looking ahead and listening for loud pops.</li>
<li>Be aware of other climbers above you, who can knock rocks loose.</li>
</ul>
</div>
<p> </p>
<p> <strong>6. Heart Attacks.</strong></p>
<div style="margin-left: 4em;"><ul>
<li>Get a checkup before you start climbing or every 2 years.</li>
<li>Be in great shape.</li>
<li>Follow good nutrition practices.</li>
<li>Get enough sleep, for most this means 8hrs a night.</li>
</ul>
</div>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442304?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442304?profile=RESIZE_320x320" width="300" class="align-center"/></a></p>
<div style="margin-left: 4em;"><ul>
<li>Don’t get too stressed too often.</li>
</ul>
</div>
<p> </p>
<p><strong>These are the least common ways to die but keep many people up at night:</strong></p>
<ol>
<li>Lightning.</li>
<li>Animal Attacks.</li>
<li>Starvation.</li>
</ol>
<p></p>
<p>Be aware and safe but don't let this stop you from living life. You're more likely to die in a car accident or cancer.</p>7 Mistakes To Avoid on Trail Runstag:www.fitclimb.com,2014-02-15:2672050:BlogPost:307382014-02-15T22:30:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>Trail running is fun alternative to hiking for those with limited time. It is also one of the best ways to train for mountaineering, as the uneven ground on a typical trail will work muscles similar to those used in climbing and hiking. The key is to prevent injury, stay safe, and get home. Here are 7 mistakes to avoid when trail running:</p>
<p></p>
<p><b>1. Not leaving your plans with a reliable person</b>. You should tell someone where you’re running, including the trail, distance,…</p>
<p>Trail running is fun alternative to hiking for those with limited time. It is also one of the best ways to train for mountaineering, as the uneven ground on a typical trail will work muscles similar to those used in climbing and hiking. The key is to prevent injury, stay safe, and get home. Here are 7 mistakes to avoid when trail running:</p>
<p></p>
<p><b>1. Not leaving your plans with a reliable person</b>. You should tell someone where you’re running, including the trail, distance, and potential hazards. When you’re expected back and what you have with you. Check out these tips for more details on <a href="http://www.cairnme.com" target="_blank">wilderness trip plans.</a></p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442067?profile=original" target="_self"><img width="509" src="http://storage.ning.com/topology/rest/1.0/file/get/73442067?profile=RESIZE_1024x1024" width="509" class="align-center"/></a></p>
<p> </p>
<p><b>2. Getting dehydrated</b>. Being dehydrated can cause a lot of other issues, like reduced focus, injuries, low performance, irritability, and longer recoveries. 1 in 4 decision tends to be wrong when a person is dehydrated. Prevent dehydration by starting hydrated. On runs longer than 8 miles take water with you, and drink it half way through your run. </p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442152?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442152?profile=RESIZE_320x320" width="300" class="align-center"/></a></p>
<p><b>3. Not bringing your smartphone</b>. While it’s ok to be unplugged and you hear much about not relying on your phone, the number 1 tool that initiates rescue in wilderness emergencies is still a cell phone. iPhones and Android devices have GPS ability to show your location even if you lose reception. The best thing to do is to cache the map area where you’ll be running before you start or download an app that supports offline maps. Programs such as MapMyRun, to track distance and other data are useful for training. </p>
<p></p>
<p><b>4. Not having the essentials</b>. Trail hiking is not backpacking and it won’t be feasible to carry a big pack, but a hydration pack is a great place to store small essential safety items like a fire starter, basic first aid kit, iodine tablets, knife, space blanket, headlamp, and extra power for smartphone. These items are small enough that they don’t take much space and you won’t feel the weight.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442226?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/73442226?profile=RESIZE_1024x1024" width="500" class="align-center"/></a></p>
<p></p>
<p><b>5. Wearing headphones.</b> I really enjoy music and audio books during runs, but when I’m on the trail I don’t wear headphones to stay alert. My hearing has helped me avoid rock falls, falling trees, cars on dirt roads, and stepping on rattlesnakes. I’ve also been able to hear calls for help from others in trouble. When in the wilderness use your wits and senses.</p>
<p></p>
<p><b>6. Pushing your distance beyond your fitness ability</b>. Pushing yourself and distance in the neighborhood is different than doing it on the trails. Keep in mind that if you venture out too far in the woods its not always easy to call someone to drive and pick you up. When in the Wilderness it’s a good idea to hold some energy in reserves for emergencies. You can still venture out far but build up your distance in small increments.</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442198?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442198?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></p>
<p></p>
<p><b>7. Not factoring in the weather</b>. Rain, snow, cold, and heat can really effect your run and how far and long your body will perform. If you run into a canyon in the morning in the middle of summer, it could be scorching hot on your way back up. If your out in rain be prepared to get wet and encounter slippery conditions. Being sweaty and wet for long periods in the cold can open you up to cold injuries. Always check the weather, plan your run for the optimum time of day, and dress appropriately.</p>
<p> </p>
<p>Overall trail running is a great way to relive the stress of running on hard surfaces and get your body in shape for backpacking and mountaineering when short on workout time, so hit the trail, just do it safely.</p>Finding Shelter in an Emergencytag:www.fitclimb.com,2014-01-11:2672050:BlogPost:301802014-01-11T15:00:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>Beyond clothing shelter is anything that protects a person from environmental hazards such as rain, wind, lightning, snow, cold, insects, and more. Shelter helps you maintain a 98.6 body temperature, stay dry, and warm. When most people think of shelter in the wilderness they imagine a tent, spend enough time outdoors and you’ll find that in most situations you aren’t carrying or have easy access to a tent. Think about the last time you hiked, were on the summit of a mountain, skied, or…</p>
<p>Beyond clothing shelter is anything that protects a person from environmental hazards such as rain, wind, lightning, snow, cold, insects, and more. Shelter helps you maintain a 98.6 body temperature, stay dry, and warm. When most people think of shelter in the wilderness they imagine a tent, spend enough time outdoors and you’ll find that in most situations you aren’t carrying or have easy access to a tent. Think about the last time you hiked, were on the summit of a mountain, skied, or went for a trail run. Some prepared outdoor enthusiasts carry a small daypack with a space blanket, small tarp, or trash compactor for an emergency shelter, which I recommend. Another option if caught in the elements is to utilize natural shelters. </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73441994?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73441994?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></p>
<p>Natural shelters fall into two categories, those already occurring in nature and those you build yourself using natural materials. Naturally occurring shelters are best for immediate needs to get out of the elements and don’t take time to build, in this post I’m going to focus on the most prominent ones an adventurer can utilize quickly:</p>
<p> </p>
<p>1. <b>Caves, Rock Overhangs, and Crevices.</b> Best for getting out of the wind, rain, and snow. Some tend to offer nice flat spots that can fit several people. High on mountains they can also be good for waiting out the night away from exposed spots where a fall can be devastating. </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442167?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/73442167?profile=RESIZE_1024x1024" width="301" class="align-center" height="535"/></a></p>
<p><strong>Shallow caves and overhangs are not a good place to be in a lightning storm</strong>, the ground current from lightning is strong and can leap the cavity. </p>
<p> </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442246?profile=original" target="_self"><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/73442246?profile=RESIZE_480x480" width="308" class="align-center" height="410"/></a></p>
<p> </p>
<p>2. <b>Ice Caves & Crevasses. </b> Best for getting out of the wind and snow on mountains. There’s quite a few stories of mountaineers who’ve survived the night by taking refuge in a crevasse. The main con is that many crevasses and ice caves are unstable, can shift and drop large ice chunks at anytime, and have false floors. If one must resort to this ensure you have solid anchors above, stay tied in, and know how to extricate yourself and others. Here’s a <a href="http://youtu.be/3ggFodzsJQo" target="_blank">video</a> of Grant Rawlinson and Alan Silva's night in a crevasse during severe weather, stuck on the Hooker glacier in New Zealand's Southern Alp's.</p>
<p> </p>
<p>3. <b>Deadfalls. </b> These are fallen tree trunks or exposed root debris where a person can fit under for shelter. The key here is to make sure they are stable and not rotted and present a risk of falling on a survivor. In most cases you’ll want to take a few minutes to level the ground inside and add additional branches above to fully waterproof. </p>
<p>Solid deadfalls can also save you time in building a bomb proof natural shelter by adding other natural materials to it, like pine boughs, bark, leaves, or weaved grass.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442313?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442313?profile=RESIZE_1024x1024" width="552" class="align-center" height="476"/></a></p>
<p>4. <b>Tree wells</b> work well for getting out of the rain and snow, in some cases if there’s existing snow on the ground outside they provide a low spot that’s a good wind break. The best tree wells are coniferous trees with lots of branches above. During prolonged storms some moisture will get through, but they work well for a temporary gathering place or in conjunction with man made emergency shelters.</p>
<p> </p>
<p>A good skill to exercise next time your on the trail or mountain is to try and spot naturally occurring places you would or could take refuge in an emergency.</p>
<p> </p>How to Tell How Far Things Are in The Wildernesstag:www.fitclimb.com,2014-01-07:2672050:BlogPost:303482014-01-07T17:06:08.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>Not only is this a good skill to woo friends with but its useful in navigation and outdoors. Take a look at the following picture, can you tell how far different land features are? Here’s a general rule that works in areas with trees, you can use trees as a reference point for pin pointing the distance of other objects.</p>
<p> </p>
<p> <a href="http://storage.ning.com/topology/rest/1.0/file/get/73442042?profile=original" target="_self"><img class="align-center" src="http://storage.ning.com/topology/rest/1.0/file/get/73442042?profile=RESIZE_1024x1024" width="750"></img></a></p>
<ol>
<li>You can see individual…</li>
</ol>
<p>Not only is this a good skill to woo friends with but its useful in navigation and outdoors. Take a look at the following picture, can you tell how far different land features are? Here’s a general rule that works in areas with trees, you can use trees as a reference point for pin pointing the distance of other objects.</p>
<p> </p>
<p> <a href="http://storage.ning.com/topology/rest/1.0/file/get/73442042?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442042?profile=RESIZE_1024x1024" width="750" class="align-center"/></a></p>
<ol>
<li>You can see individual branches on trees at 1-3 Kilometers away (1-2 miles).</li>
<li>At 3-6 Kilometers (2-4 miles) the human eye can pick out individual trees.</li>
<li>At 6-9 Kilometers (3.5-5.5 miles) most people won’t be able to pick out individual trees in a group but the land will look like a shaggy carpet. Don’t look at the horizon but about 2/3 up the mountain.</li>
<li>At 9-12 Kilometers (5.5 to 7.5 miles) the shaggy carpet turns to an industrial smooth carpet.</li>
<li>At distances greater than 12 Kilometers (8 miles) the forest looks like a blue haze. </li>
</ol>
<p> </p>
<p>Take another look at a different picture, can you pick out the distances now?</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442220?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/73442220?profile=RESIZE_1024x1024" width="750" class="align-center"/></a></p>
<p></p>How a Pregnant Climber Summited Mt. Rainiertag:www.fitclimb.com,2013-12-24:2672050:BlogPost:298732013-12-24T02:00:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p dir="ltr"><span>Mountaineering while pregnant isn’t most people’s idea of fun, my circle of friends is different. Several pregnant friends have recently asked me if it’s ok to hike at altitude or climb while pregnant, my wife Sirima and I get asked this because friends have heard about our mountaineering experience climbing Mt. Rainer when she was 12 weeks pregnant. My first comment is I’m a guy, climber, and survival expert, but that doesn't make me an expert on pregnancies at altitude…</span></p>
<p dir="ltr"><span>Mountaineering while pregnant isn’t most people’s idea of fun, my circle of friends is different. Several pregnant friends have recently asked me if it’s ok to hike at altitude or climb while pregnant, my wife Sirima and I get asked this because friends have heard about our mountaineering experience climbing Mt. Rainer when she was 12 weeks pregnant. My first comment is I’m a guy, climber, and survival expert, but that doesn't make me an expert on pregnancies at altitude and not wanting to be responsible for the health and well being of mom and baby recommend they talk to their obstetrician or physician. </span></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><strong>Disclaimer: The experience below should in no way be construed as a recommendation to climb or hike pregnant. The ultimate decision for you and your babies safety is on you, and you should consult a doctor. I’m merely sharing our experience and opinion on why our climb was safe and successful.</strong></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><span>Thinking back to 2009, we just found out that my wife was pregnant, it was great news, when we decided to start trying, we didn’t realize it would happen so fast. Just one problem, she hadn’t summited Rainier before, and it was on her list. This year she’d trained hard, we’d already been up half dozen smaller glacier climbs in the Cascades and just a week before we’d made it up Mt. Baker in record time and she felt great. Sirima felt that if she didn’t summit Rainier this year it would be a long time till she got another shot at it. We did some research on altitude and pregnancy, along with her physician previously stating activity done prior to pregnancy would be fine as long as it didn’t cause any discomfort. </span></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><span>A few years before a good friend (Tove) and fellow climber had been pregnant, we hiked up numerous peaks with her and husband Brian, including above 5000 ft and 6 miles in a day. Tove continued hiking into her 3rd trimester and ended up having a healthy pregnancy, delivery, and baby.</span></p>
<p><span><span><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442022?profile=original" target="_self"><img width="368" src="http://storage.ning.com/topology/rest/1.0/file/get/73442022?profile=RESIZE_480x480" width="368" class="align-center"/></a><br/></span></span></p>
<p dir="ltr"><span>In the end the decision was ours and after considering our skill level, fitness, the fact that Sirima would be about 12 weeks on Summit day, and other beta about the conditions we decided to go for it. </span></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><span>According to</span> <a href="http://www.babycenter.com/406_is-it-safe-to-vacation-at-high-altitude-during-pregnancy_1245278.bc"><span>Baby Center</span></a> <span>the lower oxygen levels high up causes babies born at altitude to weigh less and make mom more tired, we weren’t climbing Kilimanjaro and were only going to be exposed for a short time. One of the resources we found,</span> <a href="http://www.altitudemedicine.org/index.php/altitude-medicine/Altitude-pregnancy"><span>The Institute for Altitude Medicine</span></a><span>, stated that as long as your pregnancy is not considered high risk sleeping at 9000-10,000 ft does not pose a risk to your fetus. Camp Muir is at 10,188 ft high, we decided to camp on the Muir Snowfield just below camp muir and rather than take the standard 2 nights to climb do it in 1 night The day before we drove down to Cougar Rock Campground at 3180 ft of elevation, this would give us an early start from Paradise the next day.</span></p>
<p dir="ltr"><span><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442095?profile=original" target="_self"><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/73442095?profile=RESIZE_480x480" width="400" class="align-center"/></a></span></p>
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<p dir="ltr"> I carried most of the weight and we received info that several intermittent streams were exposed on the Muir Snowfield up to 8500 ft. This would allow us to carry less fuel and water, instead we brought the MSR filter. </p>
<p><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/73442222?profile=RESIZE_480x480" width="400" class="align-center"/></p>
<p dir="ltr"><span>We left the Paradise parking lot about 10am, on previous climbs of Rainier I’d left this same spot as late as 2pm. We made good time and felt great, making sure to stay hydrated and drink our water. We took short breaks every half hour, but climbed at a pace that most would consider a decent pace, then finished and topped off our water at 8500 feet. At Camp Muir by 2 pm, pitched the tent, cooked an early dinner and rested. Woke up at 10:30pm ate breakfast and Sirima felt fine, by 11:30pm we were one of the first rope teams heading to the summit. We had contemplated having a friend join us for a 3 man rope team which is generally safer than a 2 man team, but decided against it because we didn’t want any pressure of having to summit, the logistic requirements of a 3rd person, experience had taught us that 2 man teams can travel much faster, and our goal was to get up and down as quickly as possible. </span></p>
<p dir="ltr"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442189?profile=original" target="_self"><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/73442189?profile=RESIZE_480x480" width="400" class="align-center"/></a></p>
<p></p>
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<p dir="ltr"><span>By 9 am we were on the summit and after a photo and some water made our way down 10 minutes later (because Sirima was feeling queasy and nauseous). At 11:30 am we were back at Camp Muir and eating lunch, Sirima felt better within an hour of leaving the summit. </span></p>
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<p><span><span><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442290?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442290?profile=RESIZE_320x320" width="327" class="align-center" height="240"/></a><br/></span></span></p>
<p dir="ltr"><span>Today our son is a healthy 3 year old. Here’s some factors that we attribute to that successful summit climb and safe return. </span></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><span>1. Luck - It was the 3rd week of July, weather and snow conditions were great.</span></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><span>2. Prior experience and skill. We were both experienced mountaineers, as WA locals we’d been on Mt. Rainier many times and had no qualms about turning around. </span></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><span>3. Minimizing exposure time above 10,000 feet was our main goal . We were fit, stayed hydrated, and got plenty of rest before, which allowed us to spend much of our time above 10,000 feet climbing up and down rather than resting or doodling. Stayed less than 10 minutes on the summit. Also realize Rainier’s summit is at 14,411 ft, if this was a Himalayan climb it would be a whole different story.</span></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><span>4. Sirima was about 12 weeks pregnant and was over her morning sickness. There was little risk that a crevasse or other fall would harm the fetus. We wouldn’t have done this 4 weeks later although we’ve heard of women with baby bumps climbing in a chest harness. We’d heard that during the first trimester moms balance would still be good. </span></p>
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<p dir="ltr"><span>5. We picked one of the easiest routes (Disappointment Cleaver) which we both knew well. We’d heard that during the first trimester the fetus is well protected from trauma, but a big fall could still cause a miscarriage. We put in extra pickets and ice screws on questionable sections to avoid nasty falls but generally avoided risky sections and were ready to turn around at any unsafe signs.</span></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><span>6. Sirima took really good care of herself before, during, and after the climb. Since altitude sickness symptoms can be similar to dehydration and morning sickness, she made sure to stay well hydrated and eat well during the climb. She also wore a heart rate monitor to make sure her climbing heart rate was normal.</span></p>
<p><span><span><br/></span></span></p>
<p dir="ltr"><span>7. We don’t rely on cell phones for rescue but knowing that there is some reception high up on the mountain was another backup option. We also left a detailed trip plan with family, and made sure to call them from Camp Muir, the summit, and near Paradise.</span></p>
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<p></p>
<p><a href="https://lh5.googleusercontent.com/-WCRemBa0cc0/TfmACy0w4lI/AAAAAAAATRE/QrPhOao0Vuk/w389-h650-no/IMAG0098.jpg" target="_blank"><img src="https://lh5.googleusercontent.com/-WCRemBa0cc0/TfmACy0w4lI/AAAAAAAATRE/QrPhOao0Vuk/w389-h650-no/IMAG0098.jpg" class="align-center" width="300" height="501"/></a></p>
<p dir="ltr"><span>When I asked my Sirima if she would climb pregnant again her response was I’m not sure, it just depends on so many other factors. </span></p>
<p dir="ltr"><span><a href="http://storage.ning.com/topology/rest/1.0/file/get/26473805?profile=original(90)&width=450&height=600" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/26473805?profile=original(90)&height=600&width=300" width="232" class="align-center" height="464"/></a></span></p>
<p dir="ltr"><span>I'm proud of my wife for her accomplishment and since that climb 4 years ago we’ve done many hiking trips to Rainier and we always enjoy telling our 3 year old that he’s already been to the summit in mommy’s tummy.</span></p>
<p><span id="docs-internal-guid-56606890-2252-befa-3640-47a1eccfaafc"><br/></span></p>Using Wild Berries to Get through a Survival Situationtag:www.fitclimb.com,2013-12-03:2672050:BlogPost:295042013-12-03T05:57:29.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p class="p1"><span class="font-size-3">Most modern day wilderness survival situations tend to be less than 48 hrs. In these cases berries and bugs tend to be your best source of food for sustaining your energy level and moral to buy time and get rescued. They’re easy to gather, don’t need other equipment, and fairly abundant when spotted. When leveraging berries as a food source keep in mind this simple berry rule which is easy to remember.…</span></p>
<p class="p2"></p>
<p class="p1"><span class="font-size-3">Most modern day wilderness survival situations tend to be less than 48 hrs. In these cases berries and bugs tend to be your best source of food for sustaining your energy level and moral to buy time and get rescued. They’re easy to gather, don’t need other equipment, and fairly abundant when spotted. When leveraging berries as a food source keep in mind this simple berry rule which is easy to remember.</span></p>
<p class="p2"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73441900?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73441900?profile=original" width="352" class="align-center" height="528"/></a></p>
<p class="p1"><span class="font-size-3">Aggregate berries that have segments like strawberries, raspberries, and blackberries are almost all edible, about 99%. I say 99% because there are few exceptions to the aggregate berries being edible idea, at least in eastern North America. The most well known one is the berry of goldenseal, Hydrastis canadensis. However, this berry is born, usually singly, atop an herbaceous single stem (in the buttercup family, Ranunculaceae). Clearly bushes and tree don't qualify here.</span></p>
<p class="p2"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73441988?profile=original" width="240" class="align-center"/></p>
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<p class="p1"><span class="s1">A<span class="font-size-3">bout 90% of blue and purple color berries are edible, good edible examples are blue berries, huckleberries, Oregon grape, service berries, and salal berries. Pokeweed berries are a poisonous example of a blueish berry.</span></span></p>
<p class="p2"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442119?profile=original" target="_self"><img width="307" src="http://storage.ning.com/topology/rest/1.0/file/get/73442119?profile=RESIZE_320x320" width="307" class="align-center"/></a></p>
<p class="p1"><span class="font-size-3">About 50% of Red Berries are edible. Kinnikinnick also known as bearberry is an edible red berry. </span></p>
<p><span class="font-size-3"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442174?profile=original" width="208" class="align-left" height="210"/></span></p>
<p class="p1"><span class="font-size-3">Others that come to mind are cranberries and red chokeberry. </span></p>
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<p class="p1"><span class="font-size-3">Poisonous red berry examples are soap berries which I’ve seen birds eat before (just because animals consume a plant doesn’t mean a human can or should). Unless I can positively identify and know a plant with red berries is edible I avoid them.</span></p>
<p class="p1"><span class="s1"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442240?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442240?profile=original" width="433" class="align-center"/></a></span></p>
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<p class="p1"><span class="font-size-3">Most (about 90%) of white berries are poisonous. As a general rule you should avoid them.</span></p>
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<p class="p1"><span class="font-size-3">Lastly if unsure or on the fence we recommend using the <a href="http://www.fitclimb.com/profiles/blogs/plant-edibility-test">plant edibility test.</a></span></p>Build A DIY Rock Climbing Wall For Under $200tag:www.fitclimb.com,2013-10-16:2672050:BlogPost:287112013-10-16T05:30:00.000ZSirima Svastisaleehttp://www.fitclimb.com/profile/SirimaSvastisalee
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442283?profile=original" target="_self"><br></br></a> A home rock climbing wall is a great way to focus on your strength training and climbing skills. A few years ago we built a new shed and we had the idea of building a climbing wall on 2 sides in lieu of siding. We were on a budget and wanted to keep it under a $200. We also wanted a wall that we could use, find challenging, and our 1 year old would find challenging as he…</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442283?profile=original" target="_self"><br/></a> A home rock climbing wall is a great way to focus on your strength training and climbing skills. A few years ago we built a new shed and we had the idea of building a climbing wall on 2 sides in lieu of siding. We were on a budget and wanted to keep it under a $200. We also wanted a wall that we could use, find challenging, and our 1 year old would find challenging as he grew.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442002?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442002?profile=original" width="240" class="align-center"/></a></p>
<p>1. Plan it out. You’ll want to think about your goals and if you’re building an inside rock wall or outdoor one. Think about the sizes of holds & wall, spacing, and shapes of holds you’d like. We went to REI to view holds, then researched various hold pro/cons on the web, realize brand name holds from climbing stores will be expensive. We found a few mom and pop type operations on EBay that create their own holds, we got some graph paper and plotted out the position of each hold, including plans for moving holds and adding more later. Based on budget and needs we decided on a 14 foot wide and 10 foot wall on one side of our shed with a 3 foot by 10 foot wall around the corner that would allow us to practice different techniques. You don’t have to use an existing structure to build your rock wall, the advantage of using an existing structure is a savings in space and reduced cost on framing material. The disadvantage is extra steps to ensure proper waterproofing. One reason we choose a shed was that if we didn't do a great job at waterproofing, it wouldn't be our house and fairly economical to correct. I've also seen people build rock walls up to tree houses and garages, in bedrooms, or attach to the outside of the siding on houses. </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73441977?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73441977?profile=original" width="346" class="align-center"/></a><br/> 2. Gather materials. The holds are going to be the most expensive items, the second largest material cost are going to be the plywood to connect the holds to. We reduced this cost by using 2 sides of our Shed as the climbing wall, the main consideration of using a building is to make sure it’s water proof since the rock wall would also substitute for siding. </p>
<p> </p>
<ul>
<li>We ordered 90 screw on holds from <a href="http://www.rockymountainclimbinggear.com/">Rocky Mountain Climbing Gear</a> (which seems to be a one man operation where the owner makes his holds from 70% recycled material) at a cost $110 including shipping. Disclaimer: It seems like the holds are actually made after the order is placed, ours got delivered in two batches with the first arriving about 3 weeks after order and the other 9 weeks after.</li>
<li>Box of 2 ½” screws, washers, and nuts from Home Depot. Cost $12.87.</li>
<li>A 1 gallon can <a href="http://www.homedepot.com/p/BEHR-Premium-1-Gal-PFC-63-Slate-Gray-Low-Lustre-Porch-and-Patio-Floor-Paint-669501/100129386#specifications">BEHR Premium</a> of outdoor weatherproof paint. <a href="http://storage.ning.com/topology/rest/1.0/file/get/73442075?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442075?profile=original" width="99" class="align-right" height="115"/></a>We used slate gray to match our holds. Cost $29.96. The gallon was more than enough to cover 3 coats and still have some left over for touch ups.</li>
</ul>
<ul>
<li>1 packet of Everbilt 2 in. Galvanized Corner Braces (4-in a pack), cost $4.89.</li>
<li>1 tube of outdoor caulk. Cost $4.29.</li>
<li>2 cups of sand for a textured surface on the wall (procured for free).</li>
<li>2 x 2 ½ eye bolts for ropes at top. $1.99 each.</li>
<li>6 bags of Re-Play rubber playground mulch, at $7.97 for 0.8 cubic foot bag.</li>
</ul>
<p> </p>
<p>3. Framing. You’ll want to make sure the plywood on your wall will support a decent amount of weight and forces from different directions, minimum of 5/8” thick but recommend 3/4” if possible. Normal building standards in the USA call for attaching plywood to framing with nails. Using wood screws will be much stronger; we also used L brackets on the inside to anchor the plywood to 2X4 frames on the inside. If you are building a free standing wall make sure you have enough anchoring at bottom, sides, and top to prevent it from tipping.</p>
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<p>4. Caulk the seams of the plywood, the goal is to prevent any water from getting into your structure, we also filled in any holes in the plywood including uneven spots for aesthetics.</p>
<p> </p>
<p>5. Paint and Weatherproof. Start with a single coat, on the second coat mix the sand into the paint. Apply a 3<sup>rd</sup> and 4<sup>th</sup> coat as needed.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442202?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442202?profile=original" width="134" class="align-full"/></a></p>
<p>6. Install the holds. Drill holes into the plywood, the best way to do this is to refer to your map on paper and position a hold on the plywood where you want it and poke through the holes in the holds with a pencil or maker to make a mark. Once you have your marks on the wall drill a few holes and completely install a hold to make sure it works (your hole is not too small or big) before drilling all your other holes. Be creative, install some holds on angles.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442171?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442171?profile=RESIZE_320x320" width="300" class="align-full"/></a></p>
<table border="1" width="509">
<tbody><tr><td><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442180?profile=original" target="_self"><img width="198" src="http://storage.ning.com/topology/rest/1.0/file/get/73442180?profile=RESIZE_320x320" width="198" class="align-center"/></a></td>
<td><br/> <a href="http://storage.ning.com/topology/rest/1.0/file/get/73442265?profile=original" target="_self"><img width="195" src="http://storage.ning.com/topology/rest/1.0/file/get/73442265?profile=RESIZE_320x320" width="216" class="align-center" height="162"/></a></td>
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<p></p>
<p>After drilling position a hold by lining up the holes and place a screw in each hole. To tighten one person has to hold the screw in place with a screw driver while another slides the washer and nut around it from the inside then tightens the washer. After all was said and done, we still had about 20 holds left over. We use the extras on occasion to swap out with others when we get tired of the same ones.</p>
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<p>7. Added wood screw bolt so we could use a rope, to practice belying and for younger children as our wall is about 10 feet tall.</p>
<p> </p>
<p>8. Lastly we added 6 bags of recycled shredded tires to provide a soft base for climbers jumping off or small falls. I did this cause I once saw a friend fracture an ankle from a 2 foot fall on a rock climb.</p>
<p> </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442279?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/73442279?profile=original" width="123" class="align-left" style="padding: 5px;" height="208"/></a>It’s been about 2 years and I use our rock wall at least once a week. We find that it’s great to get some strength training on after a run or when watching our son playing in the yard. Our son is now 3 and still doesn't have the gumption to climb to the top yet (even roped up) but does climb up a few holds. One thing we noticed is he's getting more comfortable and his balance is improving when hanging in a rope.</p>
<p> </p>
<p>Although at the playground he's an expert on the 5 foot rock wall. Quite a few of our guests jump on it while visiting. We've also used it for rope training like prusiking.</p>
<p> </p>Favorite Apps for Training and Outdoor Fitnesstag:www.fitclimb.com,2013-01-24:2672050:BlogPost:255922013-01-24T23:30:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>People often ask me what tools I like to use when training, hiking, and climbing. I love how technology has made it easier to get and stay fit. Here are my top 5 favorite apps. </p>
<p>Note: I have an iPhone now but most are available on Android and other devices. Also don’t forget this earlier post on <a href="http://www.fitclimb.com/profiles/blogs/top-outdoor-smartphone-apps">The Best Outdoor Apps</a>.</p>
<p></p>
<p>1. …</p>
<p>People often ask me what tools I like to use when training, hiking, and climbing. I love how technology has made it easier to get and stay fit. Here are my top 5 favorite apps. </p>
<p>Note: I have an iPhone now but most are available on Android and other devices. Also don’t forget this earlier post on <a href="http://www.fitclimb.com/profiles/blogs/top-outdoor-smartphone-apps">The Best Outdoor Apps</a>.</p>
<p></p>
<p>1. <a href="http://www.mapmyrun.com/" style="font-size: 13px;">MapMyRun</a> <span style="font-size: 13px;">– Let’s you keep track of running routes, distance, pace, time. It’s also good for recommending routes in your area. I like that while I’m running a voice calls out information on distance, time, pace every mile. Also has a food log and tracks calories burned. You can share your workouts with friends for bragging rights and to help keep you motivated.</span></p>
<p> <a href="http://storage.ning.com/topology/rest/1.0/file/get/73442004?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/73442004?profile=RESIZE_1024x1024" width="500" class="align-center"/></a></p>
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<p>2. <a href="http://www.audible.com/" style="font-size: 13px;">Audible.com</a> <span style="font-size: 13px;">– I love books but rarely have time to read them. A funny thing happened when I started listening to audio books on runs. I started running much further just to hear the next chapter. Now I usually start off with a little music to get my rhythm then switch to a book on my audible app.</span></p>
<p> <a href="http://storage.ning.com/topology/rest/1.0/file/get/73442028?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442028?profile=RESIZE_320x320" width="300" class="align-center"/></a>3. <a href="http://www.alltrails.com/" style="font-size: 13px;">AllTrails.com</a> <span style="font-size: 13px;">–This is a great app for quickly finding and filtering trails and scrambles for those weekend training sessions. I like that the AllTrails App has a nearby feature, I can filter and sort by elevation gain, family, etc… then track my hike time, distance, etc… similar to MapMyRun. AllTrails is also a good backup GPS and Map if you have reception on the trail and the trail journal helps with notes you want to remember. The design and usability of this app is top notch. My only issue is even with over 40,000 trails in USA, their database still lacks content. In my area, just north of Seattle about 50% of my favorite hikes were not listed. I expect with time this will improve.</span></p>
<p><span style="font-size: 13px;"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442047?profile=original" target="_self"><img width="600" src="http://storage.ning.com/topology/rest/1.0/file/get/73442047?profile=RESIZE_1024x1024" width="600" class="align-center"/></a></span></p>
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<p> 4. <a href="https://itunes.apple.com/us/app/swim-speeds/id377321607?mt=8" style="font-size: 13px;">Swim Speeds</a> <span style="font-size: 13px;">– This is basically similar to MapMyRun but for swimmers. Swim Speeds allows you to track your swim distance, time, pace, calories, heart rate, and more. Export your swim history to excel via a CSV file. Allows for facebook and twitter sharing.</span></p>
<p><span style="font-size: 13px;"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442161?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442161?profile=RESIZE_320x320" width="300" class="align-full"/></a></span></p>
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<p> 5. <a href="http://evernote.com/" style="font-size: 13px;">Evernote</a> <span style="font-size: 13px;">– I got hooked on Evernote on my day job. Evernote allows you to capture anything like notes, videos, photos, tag and organize, then access anywhere. I use the Evernote App for trip planning, equipment lists, meal plans , or to jot down notes of things I see on the trail and enlightening thoughts that enter my head during workouts. Great design and ease of use.</span></p>
<p><span style="font-size: 13px;"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442224?profile=original" target="_self"><img width="600" src="http://storage.ning.com/topology/rest/1.0/file/get/73442224?profile=RESIZE_1024x1024" width="600" class="align-center"/></a></span></p>
<p><strong>Got a favorite workout or outdoor app? Reply to this post and let us know.</strong></p>How to Successfully Summit Kilimanjaro and Get Back Safetag:www.fitclimb.com,2013-01-23:2672050:BlogPost:256712013-01-23T22:00:00.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p>Kilimanjaro 19,341' (5,895 m), the highest mountain in Africa was one of my favorite trekking experiences and a mountain that people ask me about often when it comes to training and preparation. That’s why I’ve decided to write down some tips specific to a successful Kili summit and safe return. I’m not going to get into too much of route descriptions, standard equipment, etc… but try and keep it to unique recommendations for Kili.</p>
<p>Although Kilimanjaro is not a particularly difficult…</p>
<p>Kilimanjaro 19,341' (5,895 m), the highest mountain in Africa was one of my favorite trekking experiences and a mountain that people ask me about often when it comes to training and preparation. That’s why I’ve decided to write down some tips specific to a successful Kili summit and safe return. I’m not going to get into too much of route descriptions, standard equipment, etc… but try and keep it to unique recommendations for Kili.</p>
<p>Although Kilimanjaro is not a particularly difficult for most experienced trekkers and fit people, the altitude can make it a challenge for many. The following tips are based on my experience summiting via the <a href="http://en.wikipedia.org/wiki/Mount_Kilimanjaro_climbing_routes" target="_blank">Rogai Route</a>, reviewing successful (note: in my book to be successful a person must get down safely on their own after summiting), and failed Kili summits.</p>
<p><b>Training</b></p>
<p><a href="http://www.fitclimb.com/page/12-week-mountaineering-fitness" target="_self">The FitClimb 12 week Training Plan</a> should be sufficient for most trekkers, for those with extra time to train and prepare I do recommend going beyond this with a focus on injury prevention. The better aerobic condition you are in the better your chances of avoiding altitude sickness. I often get questions on training from members who live in cities or flatter, low lying areas. My recommendation is to take the stairs at every opportunity, incorporate stair climbing on gym machines, and snowshoeing (breaking fresh trails) in snowy areas. More details in the above plan. <a href="http://storage.ning.com/topology/rest/1.0/file/get/73442018?profile=original" target="_self"><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/73442018?profile=RESIZE_480x480" width="400" class="align-center"/></a></p>
<p><b>Guide Service</b></p>
<p>To climb Kilimanjaro you must hire a guide service (either local or one partnered with a local service). Whether you’re an experienced climber or novice I recommend going through an established company with an US or European liaison or guide, even though it’ll cost a bit more, we used a European outfitter and were very happy with most aspects of our Kili climb and safari. If I was only going for the experience and summiting wasn’t a big deal I might consider a cheaper local guide. But paying a little extra to increase my odds of summiting and getting back safely was well justified when you consider the cost of airline tickets, time, etc… </p>
<p>Here’s some other reasons for making sure you have a top notch guide service:</p>
<ol>
<li><strong>Communication</strong> is paramount to increase your chances of success and this will help reduce issues. <a href="http://storage.ning.com/topology/rest/1.0/file/get/73442087?profile=original" target="_self"><img width="200" src="http://storage.ning.com/topology/rest/1.0/file/get/73442087?profile=RESIZE_320x320" width="200" class="align-right"/></a>On my Kili climb through our guide service with Chagga locals there was a lot of clear info communicated early on. Equipment lists, who was responsible for what, how much it cost to rent, meal plans, dietary conditions, allergies, tipping expectations, clear answers to questions, etc… This helped us have a successful summit and enjoyable climb. The Chagga guides/porters did not mention tips, discuss amounts, or hassle us the way I’ve heard others do. With us expectations of amounts and everything else was clearly communicated before the trip. I’m not saying a good English speaking local would not be ok, but I do feel that your chances are better, including cutting through the local customs, when going with an international guide. </li>
<li>The international guide services that I know of have a higher level of experience and training for their guides. This includes advanced first responder training and experience at high altitudes. This tends to lead to a strong overall team when combined with a good local team.</li>
<li>Higher end guide services don’t tend to scrimp and try to save every penny. You won’t have to worry about a head guide trying to convince you to cut a 6 day climb to 5, quality of the food, treatment of the porters, substandard tents, sleeping bags, amount of boiled water available, etc… The last thing you need is loss of sleep because you’re in a 30 degree vs. a 0 degree bag.</li>
</ol>
<p><b>Altitude</b></p>
<ol>
<li>While most the Kili routes are non-technical, the altitude must be taken seriously. Consider taking Diamox before to prevent altitude sickness. The better guide services will carry supplemental oxygen. The best will have a Gamow (hyperbaric) Bag and pulse oximeter. A couple hours in a bag can turn around Acute Mountain Sickness before it forces you down or becomes life threatening. While I don’t recommend going beyond your boundaries because of these, an experienced guide will help make the call of wither you should continue a summit bid or turn around, and it’s nice to have the extra insurance.<a href="http://storage.ning.com/topology/rest/1.0/file/get/73442206?profile=original" target="_self"><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/73442206?profile=RESIZE_480x480" width="400" class="align-center"/></a></li>
</ol>
<p> </p>
<p><b>Other</b></p>
<ol>
<li><b>Add an extra non travel day</b> before the start of the climb. This will allow you to rest up properly before you gain altitude, help with jet lag, and get you oriented. We arrived in Arusha in the afternoon, then had a whole day of rest and chance to go on a short hike in Arusha national park, organize gear, etc… before morning of day 3 when we traveled to the mountain. By the time we started our climb we had slept 2 night in Tanzanian hotels and were well rested.</li>
<li><b><a href="http://storage.ning.com/topology/rest/1.0/file/get/73442176?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/73442176?profile=RESIZE_320x320" width="300" class="align-left"/></a>Food & Water</b> - One thing I picked up from my survival training was the difficulty and importance of sanitation in the wilderness. I have a hunch that ½ the people getting sick on Kili aren’t getting sick due to altitude but dehydration and mild food poisoning. Although reputable guide services will ensure their staff boils water for the right duration and properly at altitude and follows safe and sanitary food preparation and storage. We still brought chlorine droplets to add to our water, tea, and other liquids. We also used concentrated lemon juice drops to improve the taste and as a backup as lemon is acidic and can kill some parasites/viruses. We also were diligent about using hand sanitizer before every meal and after going potty. It paid off only 2 out of the 7 of us started feeling sick and it was on the summit day so we were pretty sure it was the altitude.</li>
<li><b>Dress Warm and in Layers</b> – The summit day starts off cold but warms quickly as the sun comes up. Having toe warmers was a godsend for my wife who has poor circulation.<a href="http://storage.ning.com/topology/rest/1.0/file/get/73442260?profile=original" target="_self"><img width="200" src="http://storage.ning.com/topology/rest/1.0/file/get/73442260?profile=RESIZE_320x320" width="200" class="align-center"/></a></li>
<li><b>Allot extra cash beyond what the guide service recommends for tipping</b>. We also brought some older gear, t-shirts, power bars, and other items to give away to our chagga guides and porters at the end of the climb. They really do work their butts off and deserve it. </li>
<li>Definitely well worth doing a safari afterwards. I highly recommend Tarangire, Serengeti , and Ngorongoro Crater, and Olduvai Gorge as part of your itinerary.</li>
</ol>
<p>Lastly have fun, take in the scenery, enjoy the company, and learn. <b>Here’s a recent story from FitClimb member <a href="http://www.fitclimb.com/profile/Gunny">Gunny</a> on his <a href="http://www.fitclimb.com/profiles/blogs/my-kilimanjaro-experience" target="_blank">Kilimanjaro experience</a>. </b> Climbed Kili or planning on it? Add your tips, suggestions, pictures, and recommendations by replying to this post.</p>
<p> </p>
<p> </p>
<p> </p>My Kilimanjaro experiencetag:www.fitclimb.com,2013-01-23:2672050:BlogPost:254872013-01-23T00:30:00.000ZGunnyhttp://www.fitclimb.com/profile/Gunny
<p>In 2012 December, I attempted to climb Kilimanjaro with my two daughters and the blog is about the overall experience.</p>
<h3 class="post-title entry-title"><span class="font-size-2" style="font-size: 1.5em;">The Plan</span></h3>
<div class="post-body entry-content" id="post-body-8958436395587917362"><div dir="ltr">The idea for climbing Kilimanjaro came in after figuring out where to visit during the winter of 2012. Since we had not visited "real" Africa (visited Morocco and Egypt),…</div>
</div>
<p>In 2012 December, I attempted to climb Kilimanjaro with my two daughters and the blog is about the overall experience.</p>
<h3 class="post-title entry-title"><span style="font-size: 1.5em;" class="font-size-2">The Plan</span></h3>
<div class="post-body entry-content" id="post-body-8958436395587917362"><div dir="ltr">The idea for climbing Kilimanjaro came in after figuring out where to visit during the winter of 2012. Since we had not visited "real" Africa (visited Morocco and Egypt), decided to put our foot prints there too. One week Safari seems to be fine but needed to find something to do for another week, and that's when the idea of climbing Kili came into the picture. You may ask why not relax in Zanzibar ! I am not a big fan of relaxing during the vacation ;-) Also, why should go to the beach in Zanzibar if I can go to beaches in Mexico or Hawaii.<br/> <br/>
After some research, decided on the Machame route because:<br/>
<br/>
<ul>
<li>Best success rate and better scenery (compared to other routes)</li>
<li>Real camping on the trek and most challenging route (want to build stamina before the final push ;-) )</li>
<li>More tour operators support this route</li>
</ul>
<h3>Choosing the Tour Operator</h3>
<br/> My main source for research and choosing operators is TripAdvisor. I started sending out request for 7 day Kili climb and 7 day safari quotes to about 10 operators. The list of operators that I found are from the book "<span><i>Kilimanjaro : the trekking guide to Africa's highest mountain" </i></span>and<span> </span>the list of operators with positive feedback in TripAdvisor. The price quotes that I received from these operators varied anywhere from $3400 to $6000 for the two week trip...more at <a rel="nofollow" href="http://shantagunny.blogspot.com/2013/01/kilimanjaro-climb-in-december-2012.html" target="_blank" style="font-size: 13px;">My Kilimanjaro trekking story</a></div>
<div dir="ltr"></div>
<div dir="ltr"><a href="http://storage.ning.com/topology/rest/1.0/file/get/73441898?profile=original" target="_self"><img width="500" src="http://storage.ning.com/topology/rest/1.0/file/get/73441898?profile=RESIZE_1024x1024" width="500" class="align-full"/></a></div>
</div>What equiptment you should pack for snowshoeing (daytrip)tag:www.fitclimb.com,2013-01-17:2672050:BlogPost:1632013-01-17T14:18:33.000ZAli Alamihttp://www.fitclimb.com/profile/AliAlami
<p><b>Essentials to pack for Snowshoeing</b><br></br> <br></br> <br></br> Snowshoeing is becoming more and more popular, not only is it fun but it’s a great way to get in shape or stay in shape during the winter. I find that snowshoeing for 5 miles is as good a workout for me as hiking 10. I’ve come across many people snowshoeing on the trail who are hours from the trailhead with no backpack and minimal gear. I think they’re taking an unnecessary risk. Mother Nature is much less forgiving in the winter…</p>
<p><b>Essentials to pack for Snowshoeing</b><br/> <br/> <br/> Snowshoeing is becoming more and more popular, not only is it fun but it’s a great way to get in shape or stay in shape during the winter. I find that snowshoeing for 5 miles is as good a workout for me as hiking 10. I’ve come across many people snowshoeing on the trail who are hours from the trailhead with no backpack and minimal gear. I think they’re taking an unnecessary risk. Mother Nature is much less forgiving in the winter than in the summer when a hiker can make some mistakes, get lucky, and return unharmed. If you’re going snowshoeing you should pack so you’re prepared to stay out at least one night but not too heavy that you’ll end up exerting yourself. When snowshoeing it’s easy to overdress and overheat. Remember to layer down, one key to winter survival is staying dry. Here’s what I recommend for a snowshoe day trip.<br/> <br/> 1. Clothing worn or packed – Silk or wool long underwear top and bottoms, performance top- long sleeve,<br/> Gortex top and bottom, extra socks, fleece, gloves and liners, gaiters, insulated or fleece jacket, gaiters.<br/> 2. Water bottles 2-3 liters with water and purification or iodine tablets<br/> 3. Map and Compass<br/> 4. Torch-Headlamp with extra batteries<br/> 5. Pocket knife<br/> 6. Fire starter –recommend a magnesium stick similar to the Swedish Fire stick which can ignite a spark<br/> when wet, won’t break and is equivalent to about 15,000 matches.<br/> 7. Medical kit- A simple adventure medical kit costs less than $15<br/> 8. Whistle- A good one can be heard several miles away<br/> 9. Cell phone in a zip lock and charged, don’t rely on it having reception.<br/> 10. Space Blanket- can be used to keep warm or as a signal<br/> 11. Sunglasses<br/> 12. Hand and Foot warmers<br/> 13. Food-realize you burn more calories when it’s cold and exert more during snowshoeing than a normal<br/> hike.<br/> 14. Good pair of waterproof breathable boots.<br/> 15. Snowshoes (my favorites are the MSRs)<br/> 16. Metal cup or pot to melt snow.<br/> 17. Climbing or skiing snow shovel<br/> <br/> Optional:<br/> <br/> GPS<br/> Trash compactor bag – to keep the contents of your backpack dry in rain/snow, if your small like me you can use it as a shelter if you get in the fetal position.<br/> Line- I like 550 lb cord which is strong, can be braided for a stronger rope, can be separated into smaller strands for fishing or dental floss.<br/> Wire saw – used for firewood, shelter or signal construction, etc…<br/> Extra water<br/> Emergency food<br/> Pack stove and fuel<br/> Thermos full of hot tea, coco, or soup<br/> Therma rest or other sleeping pad – can be used as a seat on top of snow or in an emergency. Sometimes it’s not a bad idea to also pack a sleeping bag amongst a group.<br/> Avalanche probe and transceiver<br/> <br/> For additional information on Snowshoeing read the <a href="http://www.fitclimb.com/profiles/blogs/snowshoe-basics" target="_self">snowshoe basics post</a>.</p>Utah camping and hiking trip 2012tag:www.fitclimb.com,2012-11-12:2672050:BlogPost:252932012-11-12T06:48:32.000ZGunnyhttp://www.fitclimb.com/profile/Gunny
<p><a href="http://shantagunny.blogspot.com/2012/11/one-week-trip-to-utah-national-parks.html">http://shantagunny.blogspot.com/2012/11/one-week-trip-to-utah-national-parks.html</a></p>
<p><a href="http://shantagunny.blogspot.com/2012/11/one-week-trip-to-utah-national-parks.html">http://shantagunny.blogspot.com/2012/11/one-week-trip-to-utah-national-parks.html</a></p>Thanks, Fitclimb ... and cousin Dantag:www.fitclimb.com,2012-08-09:2672050:BlogPost:242822012-08-09T07:04:42.000Zbaker.stockinghttp://www.fitclimb.com/profile/bakerstocking
<p>I summited Mt. Rainier Saturday morning, August 4th (2012) in perfect weather (zero wind, even!). I want to thank Fitclimb, particularly Grant Story and his 12 week Mt Rainier Training Plan, for playing a key role in making this dream come true.</p>
<p>In late April I learned I would have the opportunity to climb Rainier three months later, guided by a cousin who was a Rainier (RMI) guide in the 80's. I went online, found Grant's 12-week plan, and followed it ... rigorously for the most…</p>
<p>I summited Mt. Rainier Saturday morning, August 4th (2012) in perfect weather (zero wind, even!). I want to thank Fitclimb, particularly Grant Story and his 12 week Mt Rainier Training Plan, for playing a key role in making this dream come true.</p>
<p>In late April I learned I would have the opportunity to climb Rainier three months later, guided by a cousin who was a Rainier (RMI) guide in the 80's. I went online, found Grant's 12-week plan, and followed it ... rigorously for the most part, slacking off on some of the workouts toward the end, but perhaps counteracting that by more steep hikes and more weight than was required by the plan. </p>
<p>The results speak for themselves! I made it up Adams two Saturdays ago (July 28th) and Rainier this last Saturday (August 4th) all without significant suffering (except for some very sore thighs for a couple of days after our single day 4200+' ascent and almost 9000 foot descent of Rainier).</p>
<p>When I'd heard nothing from Fitclimb for several weeks after applying for membership, I thought perhaps I was not being taken seriously because of my age. But alas, my acceptance eventually came through, so I had to dump that bit of paranoia and chalk it up to the fact that those maintaining the website probably do it for free in their spare time, and just might have lives of their own to maintain as well.</p>
<p>Part of the magic in the timing of my summit was its close coincidence with my late father's 100th birthday (August 7th). He once told me that one of the things he'd like to do before he was too old to do it was to climb Mt. Rainier. As far as I know this was one of the few dreams he had that he did not achieve. My 67th birthday is next week, and it feels really good to have been able to celebrate both of our birthdays in this way.</p>
<p>My late uncle (my father's brother and cousin-guide's father) will have his 100th birthday next year. There are photos of him in front of the Muir hut at age 13 (1926). Momentum is building to attempt a repeat of what we did this year with a much larger family group: Adams for everyone, followed by Rainier for those eager to take on the clearly tougher challenge. For those seriously considering either challenge, I will highly recommend this website and Grant's training program, modified as needed to match individual capabilities and inclinations.</p>
<p>Keep up the great work.</p>
<p></p>
<p>Cheers,</p>
<p>Baker</p>Journey to the top of Rainier - My Ramblingstag:www.fitclimb.com,2012-08-01:2672050:BlogPost:270792012-08-01T12:00:00.000ZGunnyhttp://www.fitclimb.com/profile/Gunny
<p><span>My interest in climbing Mount Rainier took strong hold after the hike to the Camp Muir with Ali in 2010 and I had been looking into the schedule of the Rainier climbing companies but couldn't make a decision. While I put the idea of climbing in the back burner and concentrated on other outdoor activities, I got the email from the Asha bicycle email group in January 2012 about a meeting to discuss about the Rainier climb. I wanted to checkout the opportunity to climb Rainier with the…</span></p>
<p><span>My interest in climbing Mount Rainier took strong hold after the hike to the Camp Muir with Ali in 2010 and I had been looking into the schedule of the Rainier climbing companies but couldn't make a decision. While I put the idea of climbing in the back burner and concentrated on other outdoor activities, I got the email from the Asha bicycle email group in January 2012 about a meeting to discuss about the Rainier climb. I wanted to checkout the opportunity to climb Rainier with the Asha group and decided to go for the meeting in Sandeep's home. I was the only guy who was 40+ in the group (I didn't tell them my age at that time ;-) ) </span><br/> <span>and most of them were below 30. The meeting at Sandeep's home was informative and he clearly set the expectations for the training as well as what to expect from the coaches. The importance of the weekly hikes and training was emphasized a lot, and at the end of the meeting I was very much psyched about climbing Rainier.</span></p>
<h2>First Hike</h2>
<p><span><span>I was not able to go for the very first Asha hike at the Tiger mountain but I was there for the second hike of the season at the same mountain but a tougher cable line route. There were more than 15 people joined the hike and even though I had been running/biking, it was a killer hike. It was steep from the start, a lot of snow at the last quarter of the mile and took me more than 90 minutes to reach the top after a lot of huffing and huffing. I was talking a number of guys during the climb and most of them never done any hikes before but wanted to try this year. We had a nice lunch, photo sessions at the top and discussing everyone's reason for attempting the Rainier climb. It was fun and everyone was getting along well.</span></span></p>
<p><span> <a href="http://gunnytreks.blogspot.com/2013/04/journey-to-top-of-rainier.html" target="_blank">Read More</a></span></p>