tag:blogger.com,1999:blog-28343793748476468442024-03-05T08:52:18.252-08:00The Adventure Life ReportJim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comBlogger50125tag:blogger.com,1999:blog-2834379374847646844.post-68191953380056858292024-02-05T19:54:00.000-08:002024-02-05T19:54:09.174-08:00 Take Control of Our Insulin System<div style="text-align: left;"><br /></div><div><b>We Need to Get Our Insulin System Under Control</b></div><div>The insulin system is essential for maintaining the body's energy balance and overall health. When you consume food, especially carbohydrates, it's broken down into glucose, a sugar that your cells use for energy. Insulin, produced by the pancreas, acts as a key to allow glucose into the cells, where it's utilized for fuel. This process helps regulate blood sugar levels, ensuring that they neither get too high nor too low, both of which can lead to serious health problems.</div><div><br /></div><div>When the insulin system doesn't function properly, it can result in conditions like diabetes. Without enough insulin or proper response to insulin, glucose can't enter the cells and remains in the blood, leading to high blood sugar. This can cause various complications, including heart disease, kidney failure, and nerve damage. Conversely, too much insulin can cause dangerously low blood sugar, leading to confusion, seizures, or even loss of consciousness. Therefore, the insulin system's precise functioning is vital for maintaining energy balance and overall well-being.</div><div><br /></div><div>*Avoiding the insulin spikes that come with high blood glucose levels is crucial to our overall health.<span><a name='more'></a></span></div><div><br /></div><div><b>A Little About The Insulin System</b></div><div>The insulin system is a crucial component of our body's regulation of blood sugar levels and plays a central role in glucose metabolism. Here's an explanation of the insulin system:</div><div><br /></div><div>After consuming a meal (especially if it contains a high enough level of carbohydrates to trigger the release of insulin):</div><div>Step 1 - Pancreatic beta cells: Insulin is a hormone produced by specialized cells called beta cells located in the pancreas, specifically in clusters called the islets of Langerhans. When blood glucose levels rise, these beta cells are stimulated to release insulin.</div><div><br /></div><div>Step 2 - Insulin secretion: In response to elevated blood glucose levels, beta cells release insulin into the bloodstream. Insulin acts as a messenger, signaling various cells throughout the body to take up glucose from the bloodstream.</div><div><br /></div><div>Step 3 - Glucose uptake: Insulin facilitates the uptake of glucose by cells, primarily muscle cells and adipose (fat) cells. It triggers the translocation of glucose transporter proteins, such as GLUT4, to the cell surface. These transporters allow glucose to enter the cells, where it can be utilized for energy production or stored as glycogen (in muscle and liver cells) or fat (in adipose tissue).</div><div><br /></div><div>Step 4 - Glycogen synthesis: When blood glucose levels are high, insulin promotes the storage of excess glucose as glycogen in the liver and muscles. This process, called glycogenesis, helps maintain stable blood sugar levels between meals. When energy is needed, glycogen can be broken down into glucose through a process called glycogenolysis.</div><div><br /></div><div>Step 5 - Inhibition of glucose production: Insulin suppresses the production of glucose by the liver through a process called gluconeogenesis. It inhibits enzymes involved in the synthesis of glucose, further helping to maintain appropriate blood glucose levels.</div><div><br /></div><div>Step 6 - Lipid metabolism: Insulin also plays a role in lipid metabolism. It promotes the uptake of fatty acids into adipose tissue for storage and inhibits the breakdown of stored fats (lipolysis). This helps regulate fat storage and utilization.</div><div><br /></div><div>Step 7 - Feedback regulation: The insulin system is regulated by a negative feedback loop. When blood glucose levels decrease, insulin secretion decreases as well. This prevents blood glucose levels from dropping too low and maintains the balance of glucose in the bloodstream.</div><div><br /></div><h4 style="text-align: left;">Why This Matters</h4><div>When we consume foods high in carbohydrates (especially simple carbohydrates), our blood sugar levels will experience a spike. This spike is unhealthy and even toxic, so our body goes into action to reduce this level via our insulin system. </div><div><br /></div><div>If we fail to keep our insulin system in proper working condition it could lead to conditions like diabetes, insulin resistance, or pancreatic disorders, where the body may produce insufficient insulin or become insensitive to its effects. As a result, glucose remains in the bloodstream, causing high blood sugar levels (hyperglycemia). Over time, this can lead to various complications such as: </div><div><br /></div><div><b>Blood Glucose Imbalance</b></div><div>Disruption in the insulin system can lead to imbalances in blood glucose levels, such as hyperglycemia (high blood sugar) in conditions like diabetes. Insulin resistance, where cells become less responsive to insulin, is a key feature of type 2 diabetes. Proper functioning of the insulin system is essential for maintaining glucose homeostasis and overall metabolic health.</div><div><br /></div><div><b>Heart Disease</b></div><div>Insulin resistance and the potentially resulting diabetes increase the risk of heart disease through elevated blood sugar levels causing damage to blood vessels and promoting atherosclerosis, chronic inflammation contributing to plaque formation, dyslipidemia leading to the accumulation of plaque, hypertension putting strain on the heart, impaired nitric oxide production affecting blood flow and vessel health, increased blood clot formation, and the development of diabetic cardiomyopathy weakening the heart muscle's pumping function.</div><div><br /></div><div><b>Weight Management</b></div><div>Insulin resistance and diabetes can significantly impact weight management through various mechanisms. In insulin resistance, cells become less responsive to insulin, leading to elevated insulin levels in the bloodstream. Insulin plays a key role in promoting fat storage, especially around the abdominal area, and inhibiting fat breakdown. Consequently, insulin resistance can lead to weight gain and make it challenging to lose weight. In type 2 diabetes, the body may not produce enough insulin, and high blood sugar levels can trigger increased hunger and cravings for sugary and high-calorie foods, further contributing to weight gain.</div><div><br /></div><div>Additionally, fat tissue in individuals with obesity can produce substances that lead to both insulin resistance and inflammation, creating a vicious cycle that further exacerbates both conditions.</div><div><br /></div><div><b>Chronic Inflammation</b></div><div>Insulin resistance and diabetes contribute to chronic inflammation through elevated blood glucose levels triggering pro-inflammatory molecules, dysfunctional adipose tissue releasing inflammatory cytokines, increased oxidative stress, the formation of advanced glycation end-products, immune system activation, and dyslipidemia. This chronic inflammation worsens insulin resistance and diabetes, creating a detrimental feedback loop. The persistent inflammatory state can impair insulin sensitivity, further elevate blood sugar levels, and exacerbate diabetes-related complications.</div><div><br /></div><div>Read more about <a href="https://www.adventurelifereport.com/2024/02/chronic-inflammation.html" target="_blank">Chronic Inflammation</a></div><div><br /></div><div><b>Cognitive Function</b></div><div>High blood sugar levels and insulin resistance can impair blood flow to the brain, leading to reduced oxygen and nutrient supply to brain cells, which can contribute to cognitive decline. Additionally, chronic inflammation and oxidative stress associated with these conditions can damage brain cells and impair neural connections. Insulin resistance may also interfere with insulin signaling in the brain, affecting memory and cognitive processing. Over time, these effects can lead to cognitive deficits, such as memory problems, decreased attention span, and difficulties with learning and problem-solving.</div><div><br /></div><h4 style="text-align: left;">How to Do It</h4><div>While getting control of our insulin system may be one of the simplest ways we can gain better health and add years to our lives at the same time, it may also be one of the hardest things for us to do. This may explain why diabetes, chronic inflammation, heart disease, and obesity, to mention just a few, have been on the rise in the Western world for the last hundred years, give or take.</div><div><br /></div><div>We have become addicted, literally, to sugar and the foods (which are shockingly most) that contain it. But if we can reduce the amount of sugar that we consume, replace the sugars with healthy substitutes, and better yet, find healthy alternatives, we can take control of our insulin system, control our weight, reduce chronic inflammation, and return our bodies to the healthy state and lifestyle they were designed for.</div><div><br /></div><div>With most of the foods we find at the grocery store loaded with sugar (needlessly most of the time), reducing or even cutting out sugar can be a daunting task. But, unfortunately, it gets a little worse, because it’s not just sugar that we need to cut, it’s simple carbohydrates (which sugar is a major member of) in general that need to be cut or replaced. Simple carbohydrates are represented by wheat flour, rice, as well as sugars. And the more refined these carbs are, the more “simple” they are.</div><div><br /></div><div>The worst offenders in this group are white flour, white rice, and white (table) sugar. While whole grain flour and brown rice are better, even healthier alternatives, there really are no healthier alternatives to refined table sugar, although there are less healthy versions of table sugar (high fructose corn syrup), believe it or not.</div><div><br /></div><div>All versions of processed simple carbs will spike our blood glucose levels, triggering an insulin release and ultimately leading to insulin resistance and some form of diabetes for most if not all of us at some point in time, when consumed regularly. Any improvement in our long-term diet is almost useless if it doesn’t include an almost complete elimination of these simple carbs.</div><div><br /></div><div><b>Diet</b></div><div>Avoiding foods that lead to blood sugar spikes, such as:</div><div><ul style="text-align: left;"><li>Sugary Drinks - Sugary drinks such as soda, fruit juices, and energy drinks provide the fastest way for glucose to enter the bloodstream. And to make matters worse they offer little to no feeling of satiety, meaning you are free to drink even more of it. These must be avoided at all cost.</li><li>Alcohol - All forms of alcohol are high in sugar content through the fermentation process, but additional work is required since the liver needs to eliminate the alcohol. If a person is insulin resistant, excess sugar in the bloodstream will be deposited in the liver, creating even more work.</li><li>Refined carbohydrates - Refined carbohydrates are generally the solid form of sugary drinks. The carbohydrate is already so broken down, that absorption into the bloodstream happens very quickly. This is why these foods are so high on the glycemic index.</li><li>Consume foods high in fiber - Foods high in fiber have a positive impact on insulin resistance due to their ability to slow down the digestion and absorption of carbohydrates. Soluble fiber, found in foods like oats, legumes, and fruits, forms a gel-like substance in the digestive tract, which delays the release of glucose into the bloodstream. This gradual release of glucose prevents rapid spikes in blood sugar levels, reducing the demand for large insulin surges.</li></ul></div><div><br /></div><div>A proper diet plays a crucial role in positively affecting insulin resistance. Choosing nutrient-dense, whole foods over highly processed and sugary options can help stabilize blood sugar levels and improve insulin sensitivity. Emphasizing a balanced intake of complex carbohydrates, fiber-rich foods, lean proteins, and healthy fats helps slow down the absorption of glucose, preventing rapid spikes in blood sugar and reducing the demand for insulin production.</div><div><br /></div><div>Additionally, specific foods and nutrients, such as omega-3 fatty acids and antioxidants found in fish, nuts, and colorful fruits and vegetables, have been shown to have anti-inflammatory properties that can further enhance insulin sensitivity.</div><div><br /></div><div><u>Glycemic Index</u> - The glycemic index may be the best way to understand the effect a certain food will have on your blood sugar levels, and the spike that will be created. The GI values of foods range from 0 to 100. Foods with a GI of 0-55 are considered to have a low GI, those with a GI of 56-69 are considered to have a medium GI, and those with a GI of 70 or higher are considered high GI foods. Low GI foods result in a lower rise in blood sugar, while High GI foods result in a higher rise in blood sugar.</div><div><br /></div><div><b>Exercise Regularly - Cardio Training</b></div><div>Cardio training, also known as aerobic exercise, has significant benefits for improving insulin resistance. During cardio exercises like running, cycling, or swimming, the muscles require increased energy, leading to enhanced glucose uptake. As a result, glucose from the bloodstream is utilized more efficiently by the muscles for energy, reducing blood sugar levels and improving insulin sensitivity.</div><div><br /></div><div>Regular cardio training also promotes weight loss and decreases visceral fat, which plays a key role in insulin resistance. Moreover, aerobic exercise stimulates various physiological changes, such as increased blood flow and the release of beneficial hormones, which collectively enhance insulin function and overall metabolic health.</div><div><br /></div><div>Read more: PubMed - <a href="https://pubmed.ncbi.nlm.nih.gov/10683091/" target="_blank">Exercise and insulin sensitivity: a review</a></div><div><br /></div><div><b>Exercise Regularly - Strength Training</b></div><div>Strength training, also known as resistance training or weight lifting, can have a positive impact on insulin resistance. Regular strength training exercises stimulate muscle growth and improve muscle mass, which plays a crucial role in glucose metabolism. Increased muscle mass enhances insulin sensitivity, making cells more responsive to insulin and improving glucose uptake from the bloodstream. Additionally, strength training helps to lower body fat, especially visceral fat, which is associated with insulin resistance. It also promotes improvements in metabolic health, lipid profiles, and blood pressure, all of which are significant factors in managing insulin resistance. Engaging in strength training exercises, along with a well-rounded fitness regimen, can be an effective strategy to combat insulin resistance and reduce the risk of developing type 2 diabetes.</div><div><br /></div><div>In addition, added muscle mass acts as a reservoir for excess blood sugar through the action of insulin. When you engage in strength training or resistance exercises, your muscles undergo small tears and damage. As these muscles repair and grow, they require more energy in the form of glucose. Insulin, the hormone responsible for regulating blood sugar, plays a crucial role in transporting glucose from the bloodstream into the muscle cells to meet this increased demand. By taking up more glucose, the muscles serve as a storage site for excess blood sugar, thereby dampening potential blood glucose spikes and improving overall insulin sensitivity.</div><div><br /></div><div><b>Weight Management</b></div><div>Excess body weight, especially abdominal fat, is closely linked to insulin resistance. When individuals manage their weight through a combination of a balanced diet and regular physical activity, they can reduce fat accumulation and promote healthier adipose tissue function. Weight loss, even modest, can enhance insulin sensitivity, allowing cells to better respond to insulin and efficiently uptake glucose from the bloodstream. This helps to normalize blood sugar levels and reduce the strain on the pancreas, which produces insulin. Additionally, weight management positively impacts other risk factors associated with insulin resistance, such as inflammation, dyslipidemia, and hypertension. By maintaining a healthy weight, individuals can significantly reduce their risk of developing type 2 diabetes and its associated complications, leading to improved overall metabolic health.</div><div><br /></div><div><b>Improve Sleep Quality</b></div><div>Improved sleep quality can have a positive impact on insulin resistance. During quality sleep, the body's metabolic and hormonal functions are regulated more efficiently. Sufficient and restorative sleep helps in maintaining proper insulin sensitivity and glucose metabolism. In contrast, inadequate or poor-quality sleep disrupts the balance of hormones involved in appetite regulation, such as ghrelin and leptin, leading to increased hunger and potential overeating of high-calorie foods. Moreover, chronic sleep deprivation can trigger stress responses, causing the body to release more cortisol and other stress hormones, which can promote insulin resistance. By prioritizing and achieving adequate, high-quality sleep on a regular basis, individuals can support better insulin function, decrease the risk of insulin resistance, and positively influence overall metabolic health.</div><div><br /></div><div><b>Quit Smoking</b></div><div>Smoking contributes to insulin resistance through increased inflammation, oxidative stress, endothelial dysfunction, hormonal changes, adipose tissue dysfunction, impaired cellular function, and interference with medications. These effects can lead to a worsening of insulin resistance and increase the risk of developing type 2 diabetes. Furthermore, smoking can exacerbate existing diabetes and raise the likelihood of complications such as cardiovascular disease and neuropathy.</div><div><br /></div><h4 style="text-align: left;">Conclusion</h4><div>Taking control of our insulin system is not just a matter of managing a single hormone – it is about embracing a holistic approach to health. Understanding and managing insulin is crucial for maintaining balanced blood sugar levels, preventing chronic diseases, and ensuring overall wellbeing. By incorporating a healthy diet, regular exercise, and mindfulness about our lifestyle choices, we can significantly influence our body's insulin response. This empowerment goes beyond mere disease prevention; it's about enhancing the quality of our lives, ensuring we're able to enjoy our days with vigor and vitality. As we continue to uncover more about insulin and its impacts, let's commit to making informed, proactive decisions about our health. Remember, every step taken towards understanding and managing your insulin system is a step towards a healthier, happier you.</div><div><br /></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-919480236234928782024-02-05T19:39:00.000-08:002024-02-05T19:54:33.931-08:00Reduce Chronic Inflammation<div>Inflammation is a natural response of the body's immune system to protect itself from harmful stimuli such as damaged cells, pathogens, or irritants. It is a complex biological process involving various immune cells, signaling molecules, and biochemical pathways.</div><div><br /></div><div>When the immune system detects a threat, it triggers an inflammatory response that results in increased blood flow, swelling, and production of immune cells. The purpose of inflammation is to eliminate the harmful stimuli and initiate the healing process.</div><div><br /></div><div>Inflammation can be acute or chronic. Acute inflammation is a short-term response to injury or infection, while chronic inflammation persists over a more extended period and can contribute to the development of many chronic diseases, such as arthritis, diabetes, heart disease, and cancer.<span><a name='more'></a></span></div><div><br /></div><div><b>Chronic Inflammation</b></div><div>Chronic inflammation is a persistent low-level inflammatory response that can lead to tissue damage and dysfunction over time. When the immune system is activated for prolonged periods, it can cause a buildup of inflammation that can damage healthy cells and tissues, leading to chronic diseases.</div><div><br /></div><div>Chronic inflammation can be caused by a variety of factors, including:</div><div><ul style="text-align: left;"><li>Poor diet: A diet high in processed foods, refined sugars, unhealthy fats, and low in fruits and vegetables can lead to chronic inflammation.</li><li>Chronic alcohol consumption.</li><li>Sedentary lifestyle: Lack of physical activity can contribute to inflammation.</li><li>Environmental toxins: Exposure to toxins such as air pollution, pesticides, and heavy metals can trigger inflammation.</li><li>Chronic stress: Stress triggers the release of stress hormones that can lead to inflammation.</li><li>Smoking: Cigarette smoke contains harmful chemicals that can trigger inflammation.</li><li>Obesity: Excess body fat can promote inflammation throughout the body.</li><li>Chronic infections: Persistent infections such as hepatitis C, HIV, and Lyme disease can cause chronic inflammation.</li><li>Autoimmune disorders: Autoimmune disorders such as rheumatoid arthritis, lupus, and multiple sclerosis involve chronic inflammation.</li></ul></div><div><br /></div><h4 style="text-align: left;">Why We Need to Reduce Chronic Inflammation</h4><div>Research has shown that chronic inflammation is associated with several diseases, including cardiovascular disease, diabetes, cancer, Alzheimer's disease, and autoimmune disorders. Chronic inflammation can also lead to insulin resistance, a condition in which cells do not respond well to insulin, increasing the risk of developing type 2 diabetes.</div><div><br /></div><div>Reducing chronic inflammation can have numerous benefits for overall health and well-being. Some of the potential benefits of reducing chronic inflammation include:</div><div><br /></div><div><b>Cardiovascular Disease</b></div><div>Many clinical studies have shown strong and consistent relationships between markers of inflammation and cardiovascular disease prediction. Furthermore, Atherosclerosis is a pro-inflammatory state with all the features of chronic low-grade inflammation and leads to an increase in cardiovascular events such as myocardial infarction, stroke, among others.</div><div><br /></div><div><b>Chronic Obstructive Pulmonary Disease (COPD)</b></div><div>Chronic airway inflammation has been indicated as a major risk factor in COPD and has been suggested to be associated with an increased risk of cancer, including lung cancer. Therefore, it can be hypothesized that COPD and lung cancer may share chronic inflammation as one of the common pathogenic mechanisms.</div><div><br /></div><div><b>Cancer</b></div><div>The latest evidence seems to suggest that when a group of cells becomes cancerous and begins the tumor creation phase, they hijack other cells such as fibroblasts, and immune cells into the forming tumor. The incorporation of these immune cells gives them some level of protection against the body's immune system itself. This is all made possible when the tumor is enmeshed in a pro-inflammatory environment.</div><div><br /></div><div>While the immune system has the ability to seek out and destroy cancerous tumors, the resulting inflammation not only blocks anti-tumor immunity, but it exerts direct tumor-promoting signals and functions onto epithelial and cancer cells. This is the paradoxical trade-off that evolution has dumped on us.</div><div><br /></div><div><b>Diabetes</b></div><div>Researchers discovered that in people with type 2 diabetes, cytokine levels are elevated inside fat tissue. Their conclusion: Excess body fat, especially in the abdomen, causes continuous (chronic), low levels of abnormal inflammation that alters insulin's action and contributes to the disease.</div><div><br /></div><div>As type 2 diabetes starts to develop, the body becomes less sensitive to insulin and the resulting insulin resistance also leads to inflammation. A vicious cycle can result, with more inflammation causing more insulin resistance and vice versa. Blood sugar levels creep higher and higher, eventually resulting in type 2 diabetes.</div><div><br /></div><div><b>Alzheimer’s Disease</b></div><div>Amyloid beta are peptides (amino acids) that are the main component of the amyloid plaques found in the brains of people with Alzheimer's disease. These amyloid-beta molecules can aggregate into forms that are toxic to nerve cells.</div><div><br /></div><div>Amyloid-beta fragments are believed to be one of the main causes of Alzheimer’s disease, accumulating in the brain and leading to brain cell death.</div><div><br /></div><div>The latest experiments have shown that increasing the markers for inflammation and the subsequent increase in inflammation levels lead to higher levels of amyloid-beta.</div><div><br /></div><div><b>Other Disorders Include:</b></div><div>Inflammatory cells can accumulate in the arterial walls, causing the development of atherosclerosis, which is a major risk factor for heart attacks and strokes.</div><div>Autoimmune disorders, such as rheumatoid arthritis, lupus, and multiple sclerosis, occur when the immune system mistakenly attacks healthy cells and tissues, leading to chronic inflammation and tissue damage.</div><div><br /></div><div>Read More - <a href="https://www.adventurelifereport.com/2024/02/chronic-inflammation-and-diseases-of.html" target="_blank">Chronic Inflammation and The Diseases of The Gauntlet</a></div><div><br /></div><h4 style="text-align: left;">What We Can Do About It</h4><div><b><br /></b></div><div><b>First The Low-Hanging Fruit</b></div><div><ul style="text-align: left;"><li>Quit smoking</li><li>Avoid environmental toxins</li><li>Minimize alcohol consumption</li></ul></div><div><br /></div><div>If we can’t get these under control, the solutions that follow, while still important, will be like putting lipstick on a pig.</div><div><br /></div><div><b>Improved Diet</b></div><div><u>What to Eat</u></div><div>Research has shown that specific nutrients and dietary components can have anti-inflammatory effects in the body. For example, omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, have been shown to decrease the production of pro-inflammatory cytokines. Similarly, foods rich in antioxidants, such as berries, leafy greens, and cruciferous vegetables, can help to neutralize free radicals and decrease oxidative stress, which is a contributing factor to chronic inflammation.</div><div><br /></div><div><u>What to Cut Out</u></div><div>On the other hand, diets high in refined carbohydrates and sugars, such as the standard Western diet, can cause insulin resistance and metabolic dysfunction, leading to chronic inflammation. Consuming high levels of processed and fried foods can also increase inflammation due to their high content of unhealthy fats and low nutrient density.</div><div><br /></div><div><b>Cardiorespiratory Training</b></div><div>Research has demonstrated that consistent aerobic exercise can lower the levels of inflammatory markers in the body, including C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha).</div><div><br /></div><div>Cardiovascular exercise can also improve insulin sensitivity, which in turn can reduce inflammation. Insulin resistance is linked to chronic inflammation, and improving insulin sensitivity can help lower inflammation levels. Additionally, regular cardio exercise can help with weight management, which is another important factor in reducing chronic inflammation.</div><div><br /></div><div>However, it is important to note that excessive and intense cardio exercise can also cause inflammation in the body. Therefore, it is recommended to engage in moderate-intensity cardio exercise for optimal benefits without causing excessive stress on the body.</div><div><br /></div><div><b>Strength Training</b></div><div>Studies have shown that regular strength training can lower levels of inflammatory markers in the body, such as C-reactive protein (CRP) and interleukin-6 (IL-6).</div><div><br /></div><div>One way that strength training reduces chronic inflammation is by promoting muscle growth and repair. When you lift weights, your muscles undergo small tears, which triggers an inflammatory response. However, this response is a normal part of the muscle repair process and is not the same as chronic inflammation. Over time, as you continue to strength train, your muscles adapt and become stronger, which can help reduce chronic inflammation.</div><div><br /></div><div>In addition, strength training can also help reduce chronic inflammation by improving insulin sensitivity. Insulin resistance is a key driver of chronic inflammation, and regular strength training can help improve insulin sensitivity, which can in turn help reduce chronic inflammation.</div><div><br /></div><div>Finally, strength training can also help reduce chronic inflammation by promoting weight loss. Excess body fat is a major contributor to chronic inflammation, and regular strength training can help you lose weight and reduce your body fat percentage, which can help lower inflammation levels.</div><div><br /></div><div><u>Testosterone</u></div><div>There is evidence that suggests a link between testosterone levels and chronic inflammation. Testosterone is a hormone that plays an important role in many physiological processes in the body, including immune function and inflammation. Studies have shown that men with low testosterone levels have higher levels of inflammatory markers in their blood, which indicates a higher degree of chronic inflammation.</div><div><br /></div><div>In addition, testosterone has anti-inflammatory properties, and higher levels of testosterone have been associated with reduced inflammation in several studies. Testosterone has been shown to inhibit the production of inflammatory cytokines, which are molecules that are released by immune cells and contribute to inflammation in the body.</div><div><br /></div><div><b>Get Moving</b></div><div>Physical activity can help regulate the immune system, preventing it from overreacting and causing chronic inflammation. When the body is inactive, the immune system can become dysregulated, leading to chronic inflammation.</div><div><br /></div><div>Physical activity can increase blood flow, which delivers oxygen and nutrients to cells and tissues throughout the body. Without adequate blood flow, cells may become stressed and inflamed.</div><div><br /></div><div>Physical activity can stimulate the production of anti-inflammatory cytokines, which help reduce inflammation in the body. Without regular physical activity, the body may not produce enough anti-inflammatory cytokines to counteract chronic inflammation.</div><div><br /></div><div>Physical activity can help reduce oxidative stress, which is a key contributor to chronic inflammation. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. Regular physical activity can help increase the production of antioxidants, which can help reduce oxidative stress and inflammation.</div><div><br /></div><div><b>Achieve and Maintain a Healthy Weight</b></div><div>So, if we are doing the above work (strength and cardio training, eating right, and getting lots of daily movement), getting to an optimum body weight and staying at that weight is well within our means. In fact it is inevitable. While each of those methods has its merits, for our purposes here (controlling chronic inflammation), whichever one suits your strengths best, feel free to make that your method of choice.</div><div><br /></div><div><b>Conclusion</b></div><div>Overall, chronic inflammation is a common underlying factor in many chronic diseases, and managing it can help reduce the risk of developing these conditions and improve overall health and well-being.</div><div><br /></div><div>Read more about - <a href="https://www.adventurelifereport.com/2024/02/chronic-inflammation.html" target="_blank">Chronic Inflammation</a></div><div style="text-align: left;"> </div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-86053114043616526752024-02-05T19:19:00.000-08:002024-02-05T19:55:00.026-08:00Chronic Inflammation and The Diseases of The Gauntlet<div>Chronic inflammation may be the killer! The diseases that are associated with chronic inflammation are the same ones that we face when we are running the gauntlet.</div><div><br /></div><div><b>Diabetes</b></div><div>Chronic inflammation has been linked to the development of type 2 diabetes, which is a chronic condition characterized by high levels of glucose (sugar) in the blood. The inflammatory response can contribute to insulin resistance, which is a key factor in the development of type 2 diabetes.</div><div><br /></div><div>Insulin is a hormone that is produced by the pancreas and is responsible for regulating the amount of glucose in the blood. Insulin resistance occurs when cells in the body become less responsive to insulin, which can lead to higher levels of glucose in the blood. Chronic inflammation can contribute to insulin resistance by promoting the release of cytokines, which are inflammatory proteins that interfere with insulin signaling.</div><div><br /></div><div>In addition, chronic inflammation can also damage the cells in the pancreas that produce insulin, further contributing to insulin resistance and the development of type 2 diabetes. Studies have also found that inflammatory markers, such as C-reactive protein (CRP), are elevated in individuals with type 2 diabetes, indicating the presence of chronic inflammation.<span><a name='more'></a></span></div><div><br /></div><div><b>Cardiovascular Disease</b></div><div>Chronic inflammation has been identified as a major contributor to the development and progression of cardiovascular disease (CVD). Inflammation damages the lining of blood vessels, leading to the formation of plaques and the narrowing of arteries, a condition known as atherosclerosis. These plaques can rupture and cause blood clots, which can result in heart attacks and strokes.</div><div><br /></div><div>One of the main inflammatory markers associated with CVD is C-reactive protein (CRP). Studies have shown that people with higher levels of CRP have a higher risk of developing CVD. Other markers of inflammation, such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-alpha), have also been linked to increased risk of CVD.</div><div><br /></div><div>Chronic inflammation can also contribute to other risk factors for CVD, such as high blood pressure, high cholesterol, and insulin resistance. Inflammation can lead to damage of the endothelial cells that line blood vessels, which impairs their ability to regulate blood flow and contributes to hypertension. Inflammation can also lead to the oxidation of low-density lipoprotein (LDL) cholesterol, which can increase the risk of plaque formation in the arteries.</div><div><br /></div><div>In addition to these mechanisms, chronic inflammation may also contribute to the development of heart failure, a condition in which the heart is unable to pump enough blood to meet the body's needs. Inflammation can cause damage to the heart muscle, impairing its ability to contract and relax properly.</div><div><br /></div><div><b>Cancer</b></div><div>Chronic inflammation has been linked to an increased risk of cancer development and progression. Inflammation plays a role in various stages of cancer development, including the initiation, promotion, and progression of tumors.</div><div><br /></div><div>During the initiation stage, inflammation can lead to DNA damage, which can lead to the formation of mutations in genes that control cell growth and division. These mutations can eventually lead to the development of cancer.</div><div><br /></div><div>In the promotion stage, chronic inflammation can cause the accumulation of damaged cells, which can form pre-cancerous lesions or tumors. Inflammation can also promote the growth and survival of cancer cells, making them more resistant to treatment.</div><div><br /></div><div>In the progression stage, inflammation can cause the tumor to invade surrounding tissues and spread to other parts of the body. It can also promote the formation of new blood vessels, which provide the tumor with the nutrients and oxygen it needs to grow.</div><div><br /></div><div>Chronic inflammation has been linked to several types of cancer, including colorectal cancer, liver cancer, lung cancer, and breast cancer. In fact, chronic inflammation is estimated to contribute to up to 20% of all cancer cases.</div><div><br /></div><div><b>Chronic Obstructive Pulmonary Disease</b></div><div>Chronic Obstructive Pulmonary Disease (COPD) is a chronic inflammatory lung disease characterized by progressive airflow limitation. Chronic inflammation plays a key role in the development and progression of COPD, and it is recognized as a major factor in the pathogenesis of the disease. The chronic inflammation in COPD is thought to be driven by exposure to noxious particles and gases, particularly cigarette smoke, which leads to oxidative stress, damage to lung tissue, and an aberrant immune response.</div><div><br /></div><div>The inflammatory response in COPD is mediated by various immune cells and cytokines, including neutrophils, macrophages, T-cells, and interleukin-8 (IL-8). These cells and molecules are responsible for the destruction of lung tissue, remodeling of the airways, and mucus production, which leads to the characteristic symptoms of cough, sputum production, and shortness of breath.</div><div><br /></div><div>In addition to contributing to the development of COPD, chronic inflammation is also associated with exacerbations of the disease, which are acute worsening of symptoms that require hospitalization and are associated with increased morbidity and mortality. Exacerbations are thought to be triggered by respiratory infections, air pollution, and other environmental factors that cause an acute inflammatory response in the lungs.</div><div><br /></div><div><b>Alzheimer’s Disease</b></div><div>There is growing evidence suggesting that chronic inflammation may also play a role in the development and progression of Alzheimer’s disease, a type of dementia characterized by memory loss, cognitive decline, and behavioral changes.</div><div><br /></div><div>Studies have found that inflammation markers, such as C-reactive protein and interleukin-6, are elevated in the brains of people with Alzheimer’s disease. In addition, some research suggests that chronic inflammation may contribute to the accumulation of amyloid plaques and tau tangles, two hallmark features of Alzheimer’s disease.</div><div><br /></div><div>It is believed that chronic inflammation in the brain can trigger a cascade of events that lead to damage of neurons and synapses, impairing cognitive function and memory. Inflammatory cytokines can also interfere with the brain’s ability to clear out waste and toxins, contributing to the buildup of amyloid plaques and tau tangles.</div><div style="text-align: left;"> </div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-91907532529982216272024-02-05T19:14:00.000-08:002024-02-05T19:55:13.132-08:00Chronic Inflammation<div style="text-align: left;">Inflammation is part of the body's defense mechanism. It is the process by which the immune system recognizes and removes harmful stimuli and begins the healing process. These stimuli can be in the form of a foreign invader, such as bacteria or viruses, where your body’s white blood cells and the things they produce go into defense mode. Or it can be in the form of an injury where inflammation helps fight injury and infection. But it doesn’t just happen in response to injury and illness.</div><div><br /></div><div>An inflammatory response can also occur when the immune system goes into action without an injury or infection to fight. Since there’s nothing to heal, the immune system cells that normally protect us begin to destroy healthy arteries, organs and joints. This can lead to auto-immune diseases.</div><div><br /></div><div>There are generally two types of inflammation: acute and chronic.</div><div><br /></div><div><b>Acute Inflammation</b></div><div>Tissue damage due to trauma, microbial invasion, or noxious compounds all induce acute inflammation. It starts rapidly, becomes severe in a short time and symptoms may last for a few days for example cellulitis or acute pneumonia. Subacute inflammation is the period between acute and chronic inflammation and may last 2 to 6 weeks.</div><div><br /></div><div><b>Chronic Inflammation</b></div><div>In chronic inflammation, the inflammatory process may begin even if there is no injury, and it does not end when it should. Why the inflammation continues is not always known. Chronic inflammation may be caused by infections that don’t go away, abnormal immune reactions to normal tissues, or conditions such as obesity.</div><span><a name='more'></a></span><div><br /></div><h4 style="text-align: left;">Diseases Linked to Chronic Inflammation</h4><div>Chronic inflammatory diseases such as diabetes, cardiovascular disease, cancer, arthritis, COPD, and Alzheimer's are the most significant cause of death in the world. </div><div><br /></div><div><b>Diabetes</b></div><div>According to the American Diabetes Association, 30.3 million people or 9.4% of the American population, had diabetes in 2015 and it was the 7th leading cause of death in the United States.</div><div><br /></div><div>Researchers discovered that in people with type 2 diabetes, cytokine levels are elevated inside fat tissue. Their conclusion: Excess body fat, especially in the abdomen, causes continuous (chronic), low levels of abnormal inflammation that alters insulin's action and contributes to the disease.</div><div><br /></div><div>As type 2 diabetes starts to develop, the body becomes less sensitive to insulin and the resulting insulin resistance also leads to inflammation. A vicious cycle can result, with more inflammation causing more insulin resistance and vice versa. Blood sugar levels creep higher and higher, eventually resulting in type 2 diabetes.</div><div><br /></div><div>NIH Study - The Role of Inflammation in Diabetes: Current Concepts and Future Perspectives</div><div><br /></div><div>Does inflammation cause diabetes? It's not as simple as that, however, researchers know for sure that inflammation is somehow involved in the development of type 2 diabetes.</div><div><br /></div><div><b>Cardiovascular Disease</b></div><div>Cardiovascular disease (CVD) accounts for one out of every three deaths or approximately 800,000 deaths in the United States.</div><div><br /></div><div>Many clinical studies have shown strong and consistent relationships between markers of inflammation and cardiovascular disease prediction. Furthermore, Atherosclerosis is a pro-inflammatory state with all the features of chronic low-grade inflammation and leads to an increase in cardiovascular events such as myocardial infarction, stroke, among others.</div><div><br /></div><div>Immune system cells that cause inflammation contribute to the buildup of fatty deposits in the lining of the heart’s arteries. “These plaques can eventually rupture, which causes a clot to form that could potentially block an artery. When blockage happens, the result is a heart attack,” says James Gray, MD, a cardiologist at the Scripps Center for Integrative Medicine.</div><div><br /></div><div><b>Cancer</b></div><div>Over time, chronic inflammation can cause DNA damage and lead to cancer.</div><div><br /></div><div>The latest evidence seems to suggest that when a group of cells becomes cancerous and begins the tumor creation phase, they hijack other cells such as fibroblasts, and immune cells into the forming tumor. The incorporation of these immune cells gives them some level of protection against the body's immune system itself. This is all made possible when the tumor is enmeshed in a pro-inflammatory environment.</div><div><br /></div><div>While the immune system has the ability to seek out and destroy cancerous tumors, the resulting inflammation not only blocks anti-tumor immunity, but it exerts direct tumor-promoting signals and functions onto epithelial and cancer cells. This is the paradoxical trade-off that evolution has dumped on us.</div><div><br /></div><div>So, the key take-away here is how to maintain the benefits of immunity and its accompanying inflammation, while avoiding the pro-cancerous environment that that inflammation creates. What we want is the swift and immediate benefits of “acute” inflammation, and what we don’t want is the slow buildup of “chronic” inflammation.</div><div><br /></div><div><b>Arthritis and Joint Diseases</b></div><div>These affect approximately 350 million people worldwide and nearly 43 million people in the United States or almost 20% of the population.</div><div><br /></div><div><b>Chronic Obstructive Pulmonary Disease (COPD)</b></div><div>The third most common cause of death in the United States in 2014, and nearly 15.7 million Americans (6.4%) were reported to have been diagnosed with COPD.</div><div><br /></div><div>Chronic airway inflammation has been indicated as a major risk factor in COPD and has been suggested to be associated with an increased risk of cancer, including lung cancer. Therefore, it can be hypothesized that COPD and lung cancer may share chronic inflammation as one of the common pathogenic mechanisms.</div><div><br /></div><div><b>Alzheimers</b></div><div>In older adults, chronic low-level inflammation is linked to cognitive decline and dementia.</div><div><br /></div><div>Amyloid beta are peptides (amino acids) that are the main component of the amyloid plaques found in the brains of people with Alzheimer's disease. These amyloid-beta molecules can aggregate into forms that are toxic to nerve cells.</div><div><br /></div><div>Amyloid-beta fragments are believed to be one of the main causes of Alzheimer’s disease, accumulating in the brain and leading to brain cell death.</div><div><br /></div><div>The latest experiments have shown that increasing the markers for inflammation and the subsequent increase in inflammation levels lead to higher levels of amyloid-beta. </div><div><br /></div><h4 style="text-align: left;">Causes of Chronic Inflammation</h4><div><a href="https://en.wikipedia.org/wiki/C-reactive_protein" target="_blank">C-reactive protein</a> (CRP) is used to measure the amount of inflammation in the body. CRP concentrations between 2 and 10 mg/L are considered as metabolic inflammation: metabolic pathways that cause arteriosclerosis and type II diabetes mellitus. Once inflammation subsides, CRP level falls quickly because of its relatively short half-life.</div><div><br /></div><div><b>Age</b></div><div>Increasing age is positively correlated with elevated levels of several inflammatory molecules. The age-associated increase in inflammatory molecules may be due to mitochondrial dysfunction or free radical accumulation over time and other age-related factors like increase in visceral body fat.</div><div><br /></div><div><b>Obesity</b></div><div>Many studies reported that fat tissue is an endocrine organ, secreting multiple adipokines and other inflammatory mediators. Some reports show that the body mass index of an individual is proportional to the amount of pro-inflammatory cytokines secreted. Metabolic syndrome typifies this well.</div><div><br /></div><div><b>Diet</b></div><div>A diet rich in the following foods is associated with a higher production of pro-inflammatory molecules, especially in individuals with diabetes or overweight individuals.</div><div><ul style="text-align: left;"><li>Simple and refined carbohydrates (sugar, white flour, white rice)</li><li>Artificial trans-fats (hydrogenated trans-fats)</li><li>Oils high in Omega-6 (vegetable oils) - Omega-6 fatty acids are essential for a healthy diet, so instead of avoiding them, it may be better to control the amounts while balancing their intake with Omega-3 fatty acids. A ratio of 1 to 1 or even 2 to 1, Omega-3 to Omega-6 is ideal.</li><li>Excessive Alcohol</li><li>Processed meat that contains more advanced glycation end products (AGEs).</li></ul></div><div><br /></div><div><b>Smoking</b></div><div>Cigarette smoking is associated with lowering the production of anti-inflammatory molecules and inducing inflammation.</div><div><br /></div><div><br /></div><div><b>Low Sex Hormones</b></div><div>Low testosterone and chronic inflammation are two interconnected health issues that have gained increasing attention in the medical community. Here's an overview of their relationship:</div><div><br /></div><div>Testosterone's Role in the Body: Testosterone, a primary male sex hormone, plays a vital role in various bodily functions including muscle mass, bone density, and the production of red blood cells. It also impacts mood, energy levels, and sexual function.</div><div><br /></div><div>Understanding Chronic Inflammation: Chronic inflammation is a prolonged inflammatory response that can negatively impact tissues and organs. It's associated with various diseases such as rheumatoid arthritis, heart disease, and diabetes. Unlike acute inflammation, which is a necessary part of the body's healing process, chronic inflammation can be harmful.</div><div><br /></div><div>Inflammatory Markers: Research has shown that low levels of testosterone are often found in conjunction with elevated markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6).</div><div>Testosterone as an Anti-Inflammatory Agent: Testosterone can act as an anti-inflammatory agent. Lower levels of testosterone may lead to an increase in inflammatory processes.</div><div><br /></div><div>Impact on Chronic Conditions: Conditions associated with chronic inflammation, like metabolic syndrome and obesity, are also often linked with reduced testosterone levels. This relationship suggests a bidirectional link, where low testosterone can contribute to the development of chronic inflammation and vice versa.</div><div>Mechanisms of Interaction:</div><div><br /></div><div>Hormonal Imbalance: Hormonal imbalances involving testosterone can influence the regulation of the immune system, potentially leading to increased inflammatory responses.</div><div>Body Composition: Testosterone plays a role in maintaining muscle mass and reducing fat mass. Lower testosterone levels can lead to increased body fat, which is associated with higher levels of inflammation.</div><div><br /></div><div><b>Stress and Sleep Disorders</b></div><div>Both physical and emotional stress is associated with inflammatory cytokine release. Stress can also cause sleep disorders. Since individuals with irregular sleep schedules are more likely to have chronic inflammation than consistent sleepers, the sleep disorder is also considered as one of the independent risk factors for chronic inflammation.</div><div><br /></div><h4 style="text-align: left;">Reducing Chronic Inflammation</h4><div><b><br /></b></div><div><b>Exercise and Lose Weight</b></div><div>In human clinical trials, it is shown that energy expenditure through exercise lowers multiple pro-inflammatory molecules and cytokines independently of weight loss.</div><div><br /></div><div>It is largely known that adipose tissue in obese or overweight individuals induces low-grade systemic inflammation. Regular exercise is helpful not only in controlling weight but also decreasing the risk of cardiovascular diseases and strengthening the heart, muscles, and bones.</div><div><br /></div><div><br /></div><div><b>Stress Reduction and Sleep</b></div><div>Chronic stress contributes to inflammation.</div><div><br /></div><div>Chronic psychological stress is linked to greater risk for depression, heart disease and the body losing its ability to regulate the inflammatory response and normal defense. Yoga and meditation are helpful in alleviating stress-induced inflammation and its harmful effects on the body.</div><div><br /></div><div>Find your best way to eliminate long-term, chronic stress. “We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better,” Dr. Gray says.</div><div><br /></div><div>Overnight sleep (ideally at least 7 to 8 hours) helps stimulate human growth hormones and testosterone in the body to rebuild itself.</div><div><br /></div><div><b>Eat Right</b></div><div>Vitamin D is directly linked to reduced inflammation and increased immune response.</div><div>Read more - Vitamin D (Coming Soon!)</div><div><br /></div><div>It is important to avoid eating simple sugars, refined carbohydrates, high-glycemic foods, trans fats, and hydrogenated oils. Consuming whole grains, natural foods, plenty of vegetables and fruits such as avocados, cherries, kale, and fatty fish like salmon is helpful in defeating inflammation.</div><div><br /></div><div>Eat more fruits and vegetables and foods containing omega-3 fatty acids. Some of the best sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans. </div><div><br /></div><div>The Mediterranean diet is a perfect example of an anti-inflammatory diet. This is due to its focus on fruits, vegetables, fish and whole grains, and limits on unhealthy fats, such as red meat, butter and egg yolks as well as processed and refined sugars and carbs.</div><div><br /></div><div>Foods that can be helpful in removing inflammation triggers: </div><div><ul style="text-align: left;"><li>Low-glycemic diet: Diet with a high glycemic index is related to high risk of stroke, coronary heart disease, and type 2 diabetes mellitus. It is beneficial to limit consumption of inflammation-promoting foods like sodas, refined carbohydrates, fructose corn syrup in a diet.</li><li>Reduce intake of total, saturated fat and trans fats: Some dietary saturated and synthetic trans-fats aggravate inflammation, while omega-3 polyunsaturated fats appear to be anti-inflammatory. Processed and packaged foods that contain trans fats such as processed seed and vegetable oils, baked goods (like soybean and corn oil) should be reduced from the diet.</li><li>Fruits and vegetables: Blueberries, apples, Brussels sprouts, cabbage, broccoli, and cauliflower, that are high in natural antioxidants and polyphenols and other anti-inflammatory compounds, may protect against inflammation.</li><li>Fiber: High intake of dietary soluble and insoluble fiber is associated with lowering levels of IL-6 and TNF-alpha. </li><li>Nuts: such as almonds is associated with lowering risk of cardiovascular disease and diabetes.</li><li>Green and black tea polyphenols: Tea polyphenols are associated with a reduction in CRP in human clinical studies. </li><li>Curcumin: a constituent of turmeric causes significant patient improvements in several inflammatory diseases especially in animal models.</li><li>Fish Oil - The richest source of the omega-3 fatty acids. Higher intake of omega-3 fatty acids is associated with lowering levels of TNF-alpha, CRP, and IL-6.</li><li>Mung bean: Rich in flavonoids (particularly vitexin and isovitexin). It is traditional food and herbal medicine known for its anti-inflammatory effects.</li><li>Micronutrients: Magnesium, vitamin D, vitamin E, zinc and selenium). Magnesium is listed as one of the most anti-inflammatory dietary factors, and its intake is associated with lowering of hsCRP, IL-6, and TNF-alpha activity. Vitamin D exerts its anti-inflammatory activity by suppressing inflammatory mediators such as prostaglandins and nuclear factor kappa-light-chain-enhancer of activated B cells. Vitamin E, zinc, and selenium act as antioxidants in the body.</li></ul></div><div><br /></div><div><b>Read More:</b></div><div><ul style="text-align: left;"><li>Creating an Anti-Inflammatory Diet or Foods That Fight Chronic-Inflammation (Coming Soon!)</li><li>Reducing Chronic Inflammation (Coming Soon!)</li></ul></div><div><br /></div><div><b>Going a Step Further - Testing for Inflammation</b></div><div>The most common way to measure inflammation is to conduct a blood test for <b>C-reactive protein</b> (hs-CRP), which is a marker of inflammation. Doctors also measure homocysteine levels to evaluate chronic inflammation. Finally, physicians test for <b>HbA1C - a measurement of blood sugar</b> - to assess damage to red blood cells.</div><div><br /></div><div><b>Research</b></div><div><ul style="text-align: left;"><li>NIH Report - <a href="https://www.ncbi.nlm.nih.gov/books/NBK493173/" target="_blank">Chronic Inflammation</a></li></ul></div><div><br /></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-76079986647995198922024-01-08T20:31:00.000-08:002024-02-05T19:55:41.660-08:00Getting Stuck On a Need<div style="text-align: left;"><div>From birth and well into our childhood, each of our needs should be satisfied by the people in charge of us. But as we approach the end of our childhood, most of us understand and accept that we are solely responsible for the satisfaction of each of our needs. Without thinking about it too much, we seem to understand that these needs are arranged in some kind of order. If we can’t afford food, we probably can’t afford to date. If we can’t pay rent, joining a social group is not going to be top of mind. But once we satisfy these lower needs we are free to work on the satisfaction of these higher, being, needs. And yet, so many of us cannot seem to get past these lower need levels.</div><div><br /></div><div>Read more - <a href="https://www.adventurelifereport.com/2022/06/our-hierarchy-of-needs.html" target="_blank">Our Hierarchy of Needs</a></div><div><br /></div><div>The house isn’t quite big enough or in the right neighborhood. The job doesn’t quite pay enough to feel secure in its need satisfying capabilities. For many of us, our deficiency needs have been satisfied many times over, and yet we still seem to believe it to be deficient. We seek perfection in areas where good enough really is good enough.<span><a name='more'></a></span></div><div><br /></div><div>So how can we know when we have satisfied a particular need, and are free to move forward? One person’s satisfaction could be another’s complete failure. </div><div><br /></div><div><b>Do We Find Comfort on a Certain Need Level?</b></div><div>We find the right job or career, we fall in love, get married, and have a couple kids. What more could we ask for. For many of us, this seems to be all we need. And it very well may seem like we are living a content and satisfied life, but the reality is that we are either confusing the external esteem we feel with internal self-esteem, or we are masking its need altogether.</div><div><br /></div><div>This can be a very alluring trap that we must be able to recognize for what it is. We can enjoy the comfort of satisfying a certain need level, but we cannot get stuck there. That comfortable feeling will not last, for we were meant to experience more from life, much more.</div><div><br /></div><div><b>Do we even know that higher need levels exist?</b></div><div>For many of us, the existence of a higher need level may be a complete mystery. We all know that we have deficiency needs that must be satisfied, and we are raised to believe that we should find someone to love and start a family. For many of us, this is where the needs levels seemed to come to an end. This is all we are supposed to do to live a happy and fulfilling life. In fact, it is perfectly conceivable that our need to feel good about ourselves and even our need to feel like we are living the life we are supposed to be living could be rolled up into the previous needs. For our ancient ancestors, this was more than enough.</div><div><br /></div><div>For many of us, the feeling of self-esteem and self-actualization can come from the satisfaction of these lower needs, but for many others we need more, and that empty feeling in our gut may be telling us so. Knowing that there are higher needs levels to explore may provide just the challenge we need to take control of our lives again.</div><div><br /></div><div><b>Do we deserve to experience the higher need levels?</b></div><div>Sadly, many of us may know that there are higher needs levels and we may even feel a longing to satisfy them, but we may feel that satisfaction of those needs is reserved for someone more deserving. Falling in love is for the lucky few, self-esteem is for the most popular people, and living a self-fulfilling life is for the richest oligarchs or the rarest Zen-Buddhist monk. But this is the belief structure that keeps all of us from satisfying all of our needs and ultimately reaching self-actualization.</div><div><br /></div><div>We all have the ability to satisfy each of our needs. For some, this belief was nourished from birth through adulthood, for others it was not. But regardless of our upbringing, we all must understand that we not only have the ability to satisfy each of our needs, but we have the right to. We just need to realize that the path that one person takes may not, and most likely will not, be the right path for another. </div><div><br /></div><div><b>Do We Fear Failure at the Next Need Level?</b></div><div>Most of us have been raised to understand just how we can satisfy our deficiency needs. If we go out and get a job, or a career, and we are good enough at it, we should have little problem acquiring food and adequate shelter. With the right input, we will get the output we desire. But with our higher needs, the process is not so straightforward. There is a level of uncertainty in our ability to find someone to love and who will love us back. Which people will accept us for who we are and which ones will reject us. And discovering what achievements will bring a feeling of self-esteem is unknown for most of us.</div><div><br /></div><div>The satisfaction of our higher needs can only come through experience and exploration. This trial and error comes with a level of fearful uncertainty that can keep many of us from even trying. While failure is always going to be a part of this process, it is not the end, and it certainly is not permanent. In fact, without the fear of failure, the act of trying would feel pretty uninspiring. Nothing in life will be handed to us, and whatever is, really isn’t worth having.</div><div><br /></div><h4 style="text-align: left;">Conclusion</h4><div>Not getting what we want is much different from not getting what we need. Satisfying our needs is what propels us through life, it’s what we are supposed to be doing. Going after what we want is a diversion, and when we think what we want is what we need, it can become a roadblock. In many parts of the world, satisfaction of our deficiency needs has become rather straightforward and should be accomplished as quickly as possible. Satisfying our higher needs should take longer, much longer. In fact, we could spend a good chunk of our lives making sure we get it right. The good news is that our higher needs are highly interrelated and not linear.</div><div><br /></div><div>We don’t need to find the love of our life before we start working on our self-esteem, in fact feeling good about ourselves may make the love and belonging part go much smoother. And searching for the ways that will make our lives more fulfilling, some call this our purpose, may introduce us to the “right” person for us to fall in love with. None of these levels can be bypassed, but they can be integrated.</div><div><br /></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-8358802072250475182023-08-02T16:27:00.001-07:002023-08-02T16:27:35.588-07:00Kayakpacking Catalina Island<div style="text-align: left;"><br /></div><div style="text-align: left;">Best Time of Year - Spring and Fall<br />Type: Kayakpacking (backpacking with a kayak)<br /><span face=""trebuchet ms" , sans-serif">Gear Needed - A little extensive (see the list below).<br /></span><span face=""trebuchet ms" , sans-serif">Why You Should Go - Kayakpacking Catalina allows you access to areas of the island that are unaccessable to anyone else on the island.</span></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmHBiJzZnV7LmNNp_nxNS4NJIV9FJuoz_Qo8WmEahgbUB3_ChF7Wg1yeDkZksyuf6z1G7Rxu5vc795jUBlkYdfEFVZ91ZsyHj1jaxOE6s6rTPMR3Fg8W1VilJ6dpMfKraZhNOoko6Crkkw/s1600/Catalina+Coast+-+Cropped.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmHBiJzZnV7LmNNp_nxNS4NJIV9FJuoz_Qo8WmEahgbUB3_ChF7Wg1yeDkZksyuf6z1G7Rxu5vc795jUBlkYdfEFVZ91ZsyHj1jaxOE6s6rTPMR3Fg8W1VilJ6dpMfKraZhNOoko6Crkkw/s640/Catalina+Coast+-+Cropped.jpg" width="640" /></a></div><div style="text-align: left;"><span><a name='more'></a></span><b style="font-family: "trebuchet ms", sans-serif;"><br /></b><h4><b style="font-family: "trebuchet ms", sans-serif;">A little about Catalina Island</b></h4></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">The island of Catalina, for the most part, is run by the Catalina Conservancy. A long time ago, Catalina was owned by one guy, then by another guy, then by a guy named Wrigley, then by his son, and then, luckily, the island was given over to a trust designated to protect the island. All in all, this is a pretty cool thing.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">So, one result of this is that you have one "urban" center (Avalon), a small outpost at Two Harbors, and then almost all wilderness covering the rest of the island. I cannot stress the wilderness part enough. The conservancy is adamant about preserving the nature of the island, even while it has become a playground for a variety of people, from boat owners (and yacht owners), to backpackers, to partiers, to whoever. The balancing act that they perform is pretty amazing!</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">So, the really cool thing is that if you are willing to backpack, or bikepack, or in our case, kayakpack, you have the ability to explore nature in its wildest by just heading out a few miles. In the case of kayakpacking, you can reach areas that are only accessible by boat. And not too many boaters seem all that interested in camping on an isolated beach.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">If peace and solitude is what you seek, and you are willing to earn it with some paddling, then this is the adventure for you. Just keep in mind that with that peace solitude comes an isolation and ruggedness that could present some dangers, so caution is advisable. Also, not knowing your limits could present serious problems as well.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">Note - Paddling against a current may not sound too concerning, but consider what it would mean if you realize that you are wearing yourself out and not getting anywhere. Then consider that you have seven miles to go in this state. Just be sure of your abilities before you put yourself in the middle of nowhere.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">Also, there is no cell coverage at the boat-in campsites.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">That said, let's get planning!</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><h4 style="text-align: left;"><span face=""trebuchet ms" , sans-serif">Planning Your Adventure</span></h4><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">The first thing to consider when planning your kayakpacking adventure on Catalina Island is your start and end points, or more importantly which direction you are going to paddle. The key here is knowing that, generally, the ocean current flows Southeastward, or from Two Harbors toward Avalon. So, if all things are the same, it might be best to start in Two Harbors and finish in Avalon.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">The boat-in campsites are a little over six miles from Two Harbors and about seven miles from Descanso Beach (Avalon).</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">Note - All of the boat-in campsites have no water and no bathroom facilities at all. The conservancy requires that you use <b>wag bags</b> for your solid bathroom stuff. And then carry them out with you.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">If you rent your kayaks from Two Harbors Dive and Rec, you will need to return them to Two Harbors which might make the return trip a little more challenging. If you rent from Descanso Beach, they have a service (usually) that can transport your rented kayaks from Avalon to Two Harbors, then you can paddle to your campsite and finish in Avalon (returning the kayaks to the Descanso Beach Club).</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">The cost to transport the kayaks is a little over a $100 (ouch), but each additional kayak is not that much more. So if you have 4 kayaks, the cost is going to be about $30 to $40 each. The two rental companies are relatively the same cost otherwise.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">So, we arrive in Two Harbors. The guy transporting your kayaks knows you are arriving on the ferry so he may spot you (a small group looking around confusedly) before you spot him. Just head to the beach and look confused. :-) He will get you set up with your kayaks. You will load your gear into the ports that the kayaks usually have inside the kayak. This would be a good time to head over to the market to get any last minute things you may need (<b>water is a must</b> - at least a couple gallons per person, three if its for a couple nights) or have forgotten.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">After you are all loaded up, you will start your journey toward the campsites. There are lots of places along the way that you can explore and maybe even snorkel. Make sure to do this, it is what makes the adventure worthwhile.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">Eventually, hopefully after just a couple hours, you will reach your campsite. Something to keep in mind, although you have been assigned an exact campsite, there seems to be a little island gray area here. There will be private boats that pull into the same harbors and off load passengers to spend the night on the beach. There seems to be a feeling that it is first-come first-serve at this point. All the sites are really cool and almost the same, so it doesn't really matter too much. The only issue I have is if I give up my reserved spot for another spot, then I may have to deal with someone when I am in there spot. So, it's up to you how to handle this, just giving a heads up.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">Once you are at the campsites, your options are kinda limited. Pretty cool, but limited. You can snorkel (if you brought a mask and snorkel), you can paddle around the area, or you can even explore the beach area (although there aren't very many trails in the area). But there are a few extra adventures you might consider:</span></div><div style="text-align: left;"><ul style="text-align: left;"><li>There is a huge rock thingy just off the beach (depending on the tide) at Cabrillo Harbor that you can jump off of. It's about 25 feet high and plenty deep enough (but always check the depth first before jumping).</li><li>There is a partial trail/game trail that leads up to the airport (eventually) from Goat Beach and probably Cabrillo as well. The trail is not well marked (it may not in fact be a trail) but if you just keep heading up and toward the airport, you will eventually get to Airport Road which will take you to the airport.</li></ul><div>So, after a day or two at your campsite, it's time to head for home. If you are returning to Two Harbors, just head back the way you came. Just keep in mind that you will be paddling against the current so it will probably take a bit longer (maybe twice as long). I would leave in the morning and plan on taking some important breaks along the way.</div><div><br /></div><div>Once back in Two Harbors, with time to spare, you can grab a quick shower (with hot water) at the shower and bathroom facilities. You can get change for the shower at the laundry room just to the right of the bathrooms. And if you still have some time, you can grab a bite at the café, the restaurant, or the market. Then enjoy your ride home!</div><div><br /></div><div>If you are heading toward Avalon, it is a little further than the first day, but the current is with you. I would still leave in the morning, but you should have a good idea of how long it will take based on your first day's pace. Give yourself at least three to four hours. The key is to make sure you get to your ferry on time.</div><div><br /></div><div>Return your kayaks. As you approach Avalon, you will start to see more and more moored boats as you approach Descanso Beach. If you see the hillside condos on your right you will know that Descanso is coming up. It is usually bustling with all kinds of tourist action, so you can't really miss it. If you paddle past the Casino, you passed Descanso Beach. Funny thing is that as you are paddling in toward the left side of the beach, it's almost as if the attendants recognize you and may help beach your kayak. You probably look a little different from the other beach goers on kayaks.</div><div><br /></div><div>Once on land, it is a good idea to check in at Descanso Beach Outdoor Sports to let them know you are returning your kayak. After checking in, you can head to the right toward the grassy area and find the showers. It will be nice to get rid of the multiple layers of salt that have built up. There is a changing area at the showers as well.</div><div><br /></div><div>Then it is about a 20 to 30 minute walk to Avalon and the ferry dock. Congratulations, you did it!</div><div><br /></div><div><b>Important Note - There is little to no cell coverage as you move away from Two Harbors or Avalon, so plan accordingly.</b></div><div><b><br /></b></div></div><h4 style="text-align: left;"><span face=""trebuchet ms" , sans-serif">A Little About Two Harbors</span></h4><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">A few things to note about Two Harbors - there is quite a bit to do in such a small "town". You can rent kayaks, snorkeling gear, or SUPs, at the shop at the pier (the SUPs are inflatable and can be pretty unstable once out of the calm waters of the mooring area). The conservancy has an office at the pier as well and can help with things like ordering water and firewood to be delivered to Parson's, or just getting info.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">There is a market, a café, a restaurant, and an outdoor cantina, if you are in need of a little civilization. This is nice if you opt to go light and not pack much food on your bike. It adds an extra cost to the adventure, but may be well worth it during those steep climbs.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">There are plenty of places to explore around Two Harbors, from hikes, to bike rides, to exploring via kayak or just snorkeling. It is a short walk across the isthmus to Cat Harbor (the second harbor of Two Harbors), but there is not much to see, but it's kinda cool anyway.</span></div><div style="text-align: left;"><br /></div><h4 style="text-align: left;"><span face=""trebuchet ms" , sans-serif">A Little About Avalon</span></h4><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">There is quite a bit I can say about Avalon, but I will keep it short as it pertains to this adventure. Avalon is an incredible town, but it is a town that is built almost exclusively on tourism. As a tourist town, it seems very successful (read crowded). As one of the business owners explained to me, there are three levels of people that come to Catalina - guests, visitors, and tourists. While the business owners and residents need all three types, they are least fond of tourists.</span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">There are all kinds of things to do in Avalon, but if you are on this adventure for peace and tranquility, you probably won't find it in Avalon (especially on a weekend during tourist season). But, if you have finished your adventure and are in need of something different, then Avalon should have plenty to satisfy that need. It all depends on your frame of mind. </span></div><div style="text-align: left;"><div><div><br /></div><div>So that's enough about the island and your adventure, now for the logistics!</div><div><br /></div><h4>The Process</h4><div>Organizing the key parts of this adventure can seem a little daunting, but with a little patience and perseverance, it is not much of a challenge putting it all together.</div><div><br /></div><div><b>Get Your Campsite:</b><br /><ul><li><span face=""trebuchet ms" , sans-serif">Reserve your campsites at <a href="https://www.bookyoursite.com/catalina-island-company/availability" target="_blank">BookYourSite</a> (Italian Gardens, Goat Harbor, Cabrillo Harbor, Gibraltar Beach).</span></li><li><span face=""trebuchet ms" , sans-serif">Note - Unlike most campgrounds, on Catalina, <b>the camping fee is per person</b>.</span></li><li><span face=""trebuchet ms" , sans-serif">If you are organizing for a small group, you can reserve and pay for your campsite and for each additional camper, or you can have each additional camper call the conservancy to be added to the campsite reservation.</span></li></ul><div><b>Rent Your Kayaks</b></div><div><ul style="text-align: left;"><li>Rent from <a href="https://www.visitcatalinaisland.com/things-to-do/descanso-beach-club/" target="_blank">Descanso Beach</a> (310-510-7410)</li><li>Rent from <a href="https://www.visitcatalinaisland.com/things-to-do/two-harbors/water-activities/dive-and-recreation-center/" target="_blank">Two Harbors Dive and Rec</a> (310-510-4272)</li><li>If organizing for a small group, you can reserve and pay for your kayak and even let them know that you have a group, but they probably won't hold the extra kayaks for more than a few days, so your group members will need to reserve and pay for theirs on their own (unless you want to pay for all of them upfront).</li><li>Note - THDR will only rent kayaks to go to the campsites and they must be returned to Two Harbors. Whereas, Descanso can transport the kayaks (for a fee) to Two Harbors and you can return them to Descanso Beach (Avalon).</li></ul></div><div><b>Reserve Your Ferry Ride</b> </div><div><span face=""trebuchet ms" , sans-serif"><b>Don't put this off</b>, seats can be limited (especially on weekends), and not getting a ferry ride can make your trip a lot more difficult.</span></div></div><div><ul><li><span face=""trebuchet ms" , sans-serif">The main providers are <a href="http://www.catalinaexpress.com/" target="_blank">Catalina Express</a> and <a href="http://catalinainfo.com/index.html" target="_blank">Catalina Flyer</a> and the cost is around $85 (plus the cost to bring your bike - about $10) as of this writing.</span></li><li><span face=""trebuchet ms" , sans-serif">If you are organizing for a small group, make sure your members get their passage as soon as possible.</span></li></ul><div><br /></div></div><div>*Important note - It may be very important which order you schedule each of these areas. Acquiring each one depends on the other and each may have limited availability. Here is the order that I recommend:</div><div><ol style="text-align: left;"><li>Get your campsite - This can be done six months in advance. This item also has the most uncertainty involved.</li><li>Reserve, but don't pay for your kayak yet (they will usually hold your kayak for a day or two without paying).</li><li>Book ferry passage right after reserving your kayak. This can be done after getting your campsite, but it isn't necessary and could be difficult to get a refund if plans fall through.</li><li>Go back and pay for your kayak.</li></ol></div><div><br /></div><div><span face=""trebuchet ms" , sans-serif"><b>Reservation Windows</b> (For Campsites, Permits, etc...)</span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Campsites - 13 months in advance.</span></li><li><span face=""trebuchet ms" , sans-serif">Permits - Usually can be done through the Conservancy with just a few days notice (but I wouldn't push it too close).</span></li><li><span face=""trebuchet ms" , sans-serif">Peak Season is March 9th - Oct 28th.</span></li></ul><div><br /></div><h4><b style="font-family: "trebuchet ms", sans-serif;">Necessary Gear</b></h4></div><ul style="text-align: left;"><li>Sunscreen (most of the island, especially where you will be camping is very exposed to the sun).</li><li><span face=""trebuchet ms" , sans-serif">Dry Bag (big enough for the stuff you don't want to get wet) to go inside the kayak hatch (stuff gets wet in there) and a second one for your stuff on top is a nice extra.</span></li><li><span face=""trebuchet ms" , sans-serif">Backpacking Essentials - Basically, all the stuff you would take backpacking, but the cool thing is that transporting via kayak is quite a bit easier than carrying that stuff on your back. So you might get away with a few extra items (but you still have to carry all that stuff on the ferry).</span></li><li>Kayakpacking Essentials - There are some items necessary for this kind of "packing"</li><ul><li>Wag bags - the conservancy does not allow leaving your poop on this part of the island.</li><li>Toilet paper - remember, there are no bathroom facilities at the boat-in campsites.</li><li>Water - there is no water at the boat-in campsites.</li></ul><li><span face=""trebuchet ms" , sans-serif">Food - Going light is always ideal, and by light I mean freeze dried. But a little extra weight on a kayak is not going to hinder you too much. So, if you are just doing one night, you might get away with some heavier food that doesn't need refrigeration.</span></li><ul><li>If you want to cut weight, you could tank up at one of the restaurants, or the market in Two Harbors. Go light during the journey, then recover at the end when back in Two Harbors. The ideal situation is probably somewhere in the middle.</li></ul><li>Water - Did I forget to mention to bring lots of water?</li><li>Wag bags - the conservancy requires that campers/hikers pack out their waste from these campsites.</li></ul><div><b>The bottom line is that you can bring what you would bring backpacking, plus a few extra items. Just not so much that it won't fit inside the kayaks hatches.</b></div><div><br /></div><div>A few key essential items to always have on packing adventures:</div><div><ul style="text-align: left;"><li>Paracord (50 feet) - so many uses.</li><li>A knife - so many possible uses.</li><li>A first aid kit - especially when out in the middle of nowhere.</li><li>Maybe a small tarp (can be used for so many things) - may replace a rain fly as well.</li><li>Freeze dried water (just add water)</li></ul></div><h4><span face=""trebuchet ms", sans-serif">Tips and Tricks</span></h4><ul><li><span face=""trebuchet ms" , sans-serif">Bring at least one headlamp.</span></li><li>Bring sunscreen (again, the island is very exposed to the sun).</li><li><span face=""trebuchet ms" , sans-serif">Keep an eye on Groupon for a discount on the ferry fare. They have a sweet discount fairly regularly, just try to get it in advance, there can be restrictions.</span></li></ul><div><br /></div><h4><span face=""trebuchet ms" , sans-serif">Campgrounds (</span><span style="font-weight: normal;"><span face=""trebuchet ms" , sans-serif">Reserve at </span><a href="https://www.bookyoursite.com/catalina-island-company/availability" target="_blank">BookYourSite</a>)</span></h4></div><div><ul><li>Italian Gardens</li><li>Goat Harbor</li><li>Cabrillo Harbor</li><li>Gibraltar Beach</li></ul><h4><span face=""Trebuchet MS", sans-serif">Map</span></h4><ul><li><span face=""trebuchet ms" , sans-serif"><a href="https://www.google.com/maps/d/u/0/edit?mid=1aA0p6yR8op1Gusa6V3vKtBH1BLY&usp=sharing" target="_blank">ALP Map</a></span></li></ul><h4><b style="font-family: "trebuchet ms", sans-serif;">Links</b></h4><ul><li><span face=""trebuchet ms" , sans-serif"><a href="https://www.catalinaconservancy.org/" target="_blank">Catalina Conservancy</a> - or call 310-510-2000</span></li><li><span face=""trebuchet ms" , sans-serif">Catalina Flyer - <a href="http://catalinainfo.com/index.html" target="_blank">online</a> or call 949-673- 5245</span></li><li><span face=""trebuchet ms" , sans-serif">Catalina Express - <a href="http://www.catalinaexpress.com/" target="_blank">online</a> or call <span style="background-color: white; line-height: 18.7px;"> (800) 481-3470</span></span></li><li><span face=""trebuchet ms" , sans-serif"><span style="background-color: white; line-height: 18.7px;"><a href="http://catalinabackcountry.com/" target="_blank">Catalina Backcountry</a> - concierge service in case you don't want to haul all your stuff.</span></span></li></ul></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-71522865388313357702023-05-24T10:52:00.001-07:002023-05-24T10:52:35.214-07:00Get Enough Quality Sleep<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglCGAZETBsGsDuZGvMphElsoxxfzwr1r8UjghnPpQ5luNTnlBNe9345f7C-1NNcWph3qvpTGttvZrRLwfXn6-w1DzqS2HZRDON1vOBbnXaIdOVERnTrbHG1m-It0uIusWVA1OMv0tByYlI2_U2azGn0sMmdXwSsCrdHb-aDtGH6Tkpu_RyaoVVhFMPhA/s977/jimhobbs_a_group_of_lions_lazily_sleeping_on_the_savanna_b38042c2-90cc-4011-a98f-a7dfa2d9ab25.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="547" data-original-width="977" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglCGAZETBsGsDuZGvMphElsoxxfzwr1r8UjghnPpQ5luNTnlBNe9345f7C-1NNcWph3qvpTGttvZrRLwfXn6-w1DzqS2HZRDON1vOBbnXaIdOVERnTrbHG1m-It0uIusWVA1OMv0tByYlI2_U2azGn0sMmdXwSsCrdHb-aDtGH6Tkpu_RyaoVVhFMPhA/w640-h358/jimhobbs_a_group_of_lions_lazily_sleeping_on_the_savanna_b38042c2-90cc-4011-a98f-a7dfa2d9ab25.png" width="640" /></a></div><div style="text-align: left;"><br /></div><h4 style="text-align: left;">A Little About Sleep</h4><div>The evolution of our sleep cycle is an intriguing testament to the adaptive nature of our species. Throughout our evolutionary history, sleep has played a vital role in ensuring our survival and optimizing our cognitive and physiological functions. Over time, our sleep patterns have been shaped by various environmental and evolutionary pressures. The alternating cycles of wakefulness and sleep are believed to have provided early humans with essential advantages, such as conserving energy during periods of reduced activity, protecting against predators during vulnerable times, and facilitating memory consolidation and learning.</div><span><a name='more'></a></span><div><br /></div><div>The development of the circadian rhythm allowed our ancestors to synchronize their sleep-wake cycles with the natural day-night cycle, optimizing their biological processes. Additionally, sleep may have facilitated social bonding and cooperation within communities, enhancing their chances of survival. While the precise evolutionary mechanisms behind the complexity of our sleep cycle are still being unraveled, it is evident that sleep has been a crucial adaptive trait throughout human evolution, contributing to our overall health, well-being, and ability to thrive.</div><div><br /></div><div><b>Two Systems Which Dictate Our Sleep Cycle</b></div><div><br /></div><div><u>Circadian Rhythm</u></div><div>Our circadian rhythm is an intricate biological system that orchestrates our sleep-wake cycle, synchronized with the natural rhythms of the day and night. Governed by the suprachiasmatic nucleus in the hypothalamus, this internal clock responds to external cues, primarily light and darkness, to regulate vital processes. The circadian rhythm influences various physiological functions, such as hormone secretion, body temperature, and metabolism, impacting our alertness, sleep quality, and overall well-being. Its delicate balance ensures that we feel awake and alert during the day, while gradually preparing us for restful sleep at night. The circadian rhythm's intricate dance with our environment reminds us of the profound connection between our internal rhythms and the world around us.</div><div><br /></div><div>Note - Melatonin doesn’t cause or control our sleep, but it does act as a messenger carrying the signal from our brain that it is time to sleep.</div><div><br /></div><div>Read more - <a href="https://www.adventurelifereport.com/2023/05/our-circadian-rhythm.html" target="_blank">Our Circadian Rhythm</a></div><div><br /></div><div><u>Adenosine</u></div><div>Adenosine, a nucleoside found in all cells of our body, holds a pivotal role in regulating our sleep cycle. As we stay awake, adenosine gradually builds up, creating sleep pressure that makes us feel drowsy. Rising adenosine levels bind to specific receptors in the brain, inhibiting neuronal activity and inducing relaxation, ultimately promoting sleep initiation and maintenance. Conversely, caffeine acts as an antagonist to adenosine receptors, counteracting its sleep-inducing effects and promoting alertness. Imbalances in adenosine or disruptions in its receptors can contribute to sleep disorders. Adequate sleep and consistent patterns help reset the adenosine system, reducing sleep pressure and preparing us for a new day. Understanding adenosine's influence empowers us to prioritize healthy sleep habits, fostering a well-regulated sleep-wake cycle for optimal rest.</div><div><br /></div><div>Read more - <a href="https://www.adventurelifereport.com/2023/05/adenosine-and-its-effects-on-our-sleep.html" target="_blank">Adenosine and Its Effects on Our Sleep Cycle</a></div><div><br /></div><div>These two systems seem to work in coordination to ensure that we get an adequate if not ideal amount of sleep every night, but in actuality, they are completely independent of each other. While the adenosine cycle and the sleep pressure it applies is highly dependent upon the accumulation of sleep or lack of, that we have in our account, our circadian rhythm could care less (it only acts as a messenger to let us know that it is bedtime).</div><div><br /></div><div>While adenosine will only continue to build as our lack of sleep builds, if we stay awake through the night and into the morning, our circadian rhythm will back off indicating that it is time to be awake and alert. In this case, the two systems will be at odds until darkness ensues once again.</div><div><br /></div><div><u>Caffeine vs. Adenosine</u></div><div>Adenosine and caffeine share an intriguing and interconnected relationship. Adenosine, a naturally occurring nucleoside, builds up in our brains as we stay awake, creating sleep pressure and making us feel tired. When we consume caffeine, it acts as an antagonist to adenosine receptors, binding to those same receptors and preventing adenosine from exerting its sleep-inducing effects. By blocking adenosine's influence, caffeine promotes wakefulness, alertness, and a temporary sense of energy. However, it's important to note that caffeine does not reduce adenosine levels; it simply masks its effects. Once the caffeine wears off, adenosine's accumulated sleep pressure reemerges, potentially leading to an increased need for sleep. This dynamic interaction between adenosine and caffeine underscores caffeine's stimulatory effects and its temporary impact on overriding our natural sleep signals.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQpK9jTD52Vz4xWXvHS8AbHipXYIrs8fPLziiuGYeNcoV05OjUI1M7wknlYqGRkZJnPnyBF4v7aYZj29MqqPrGBu2fgMVLXWG7nyCiUjxOZWNB2jxA0v3MvFv0LMxosb_vHWg8ti-M6lPX6pvPrq9QL2frWvllUzKDWWW86lPNL1JqNAEUu4SDw9ZjhA/s892/jimhobbs_a_beautiful_ocean_sunset_daaf1f9d-3440-4146-bdaa-69c349078acd.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="892" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQpK9jTD52Vz4xWXvHS8AbHipXYIrs8fPLziiuGYeNcoV05OjUI1M7wknlYqGRkZJnPnyBF4v7aYZj29MqqPrGBu2fgMVLXWG7nyCiUjxOZWNB2jxA0v3MvFv0LMxosb_vHWg8ti-M6lPX6pvPrq9QL2frWvllUzKDWWW86lPNL1JqNAEUu4SDw9ZjhA/w640-h358/jimhobbs_a_beautiful_ocean_sunset_daaf1f9d-3440-4146-bdaa-69c349078acd.png" width="640" /></a></div><div style="text-align: center;"><br /></div><h4 style="text-align: left;">What We Need to Do</h4><div>Getting the sleep our bodies need may be the simplest thing we can do to live a healthier, happier, and longer life, and yet it may be one of our biggest challenges. We have so many reasons to short-change our sleep requirements and at the same time, so many tools available to help us do this. While it may seem logical that putting in the hard work to get in better shape, eat better, and educate ourselves, getting more sleep feels almost counter-productive, maybe even a little lazy.</div><div><br /></div><div>But this is exactly what we need to do. We need to make sure we are getting a minimum of seven hours of uninterrupted sleep each night, with our sleep cycle starting, ideally, two to three hours after sunset (which may be extremely difficult during the Winter) and waking one hour or so before sunrise.</div><div><br /></div><div>By adopting strategies that adhere to our bodies natural sleep cycles, both hormonal (adenosine levels) and natural/neurological (our circadian rhythm), we can maintain optimal chemical and hormone levels which will aid our physiology over the long haul.</div><div><br /></div><h4 style="text-align: left;">Why It’s Important</h4><div>Getting enough sleep every night is crucial for overall health and well-being. Sleep plays a vital role in various aspects of our lives, including physical health, mental functioning, and emotional balance. Sufficient sleep supports the body's ability to repair and rejuvenate itself, promoting optimal immune function, cardiovascular health, and hormonal balance. It also enhances cognitive processes such as attention, concentration, memory, and problem-solving, enabling us to perform at our best during the day. Additionally, sleep is closely linked to emotional regulation and mental health, with inadequate sleep increasing the risk of mood disorders, anxiety, and depression. Consistently obtaining the recommended amount of sleep helps manage stress, improves mood, and enhances overall quality of life. </div><div><br /></div><div>The main driver of the physiological effects of our sleep quality and quantity is our sympathetic nervous system.</div><div><br /></div><div><b>The Benefits of Adequate Quality Sleep</b></div><div><br /></div><div><u>Immune Health</u></div><div>Sleep plays a crucial role in regulating and supporting our immune system. Adequate and quality sleep is essential for maintaining a robust immune response and overall immune health. Here are some ways in which sleep affects our immune system:</div><div><ul style="text-align: left;"><li>Immune Function: Sleep supports the proper functioning of both the innate and adaptive immune systems. During sleep, the immune system releases cytokines, proteins that help coordinate immune responses and combat infections. These cytokines play a vital role in promoting inflammation, cell signaling, and immune cell activity.</li><li>Inflammation Regulation: Sleep helps regulate the inflammatory response in the body. Chronic sleep deprivation or poor sleep quality can lead to increased levels of pro-inflammatory markers and a disrupted balance between pro-inflammatory and anti-inflammatory processes. This imbalance may contribute to the development or exacerbation of inflammatory conditions and immune-related disorders.</li><li>T Cell Function: T cells are a type of white blood cell crucial for immune defense. Sleep deprivation can impact T cell function, reducing their effectiveness in fighting infections and increasing the risk of immune-related diseases.</li><li>Antibody Production: Sleep plays a role in antibody production, which is essential for targeting and neutralizing pathogens. During sleep, the body produces antibodies, proteins that bind to specific antigens and help eliminate pathogens. Sufficient sleep supports optimal antibody production, bolstering the immune response.</li><li>Healing and Recovery: Sleep is a time for the body to repair and rejuvenate. During sleep, cells undergo processes involved in tissue repair, muscle growth, and wound healing. Sustaining adequate sleep is vital for supporting these restorative processes, allowing the immune system to recover and function optimally.</li></ul></div><div><br /></div><div><u>Fighting Cancer</u></div><div>Quality sleep plays a vital role in supporting our immune system and its ability to fight against cancer. When we consistently obtain sufficient and restorative sleep, it helps regulate immune responses and optimizes the body's defense mechanisms. Adequate sleep promotes the release of cytokines and immune cells that are crucial for recognizing and eliminating cancer cells. Moreover, quality sleep helps regulate inflammation levels in the body.</div><div><br /></div><div>Chronic inflammation has been associated with an increased risk of cancer development and progression. By fostering a balanced immune response and reducing systemic inflammation, quality sleep creates an environment that may help inhibit cancer formation. Therefore, prioritizing and maintaining a healthy sleep routine can contribute to a stronger immune system, reduced inflammation, and ultimately support our body's fight against cancer.</div><div><br /></div><div><u>Cardiovascular Health</u></div><div>Consistently obtaining sufficient and restorative sleep is essential for various cardiovascular functions and helps reduce the risk of cardiovascular diseases. Here are some ways in which quality sleep affects the health of our cardiovascular system:</div><div><ul style="text-align: left;"><li>Blood Pressure Regulation: Adequate sleep helps regulate blood pressure. During deep sleep, blood pressure tends to decrease, giving the cardiovascular system a chance to rest and recover. Chronic sleep deprivation or poor sleep quality can lead to sustained high blood pressure, increasing the risk of hypertension and cardiovascular diseases.</li><li>Heart Rate and Rhythm: Quality sleep supports the regulation of heart rate and rhythm. Sleep disturbances, such as sleep apnea or insomnia, can disrupt normal heart rate patterns and increase the risk of abnormal heart rhythms, including atrial fibrillation. Restful sleep allows the heart to maintain a healthy and regular rhythm, promoting overall cardiovascular health.</li><li>Inflammation and Arterial Health: Sleep influences the body's inflammatory response, and chronic inflammation is linked to the development and progression of cardiovascular diseases. Quality sleep helps reduce inflammation markers, promoting arterial health and reducing the risk of conditions such as atherosclerosis and coronary artery disease.</li></ul></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH9pxt6h0pdsikeZyQx-pfiu0dyr6nAkar58Flgq4iFEL_20zNO68hIaSId5BJDx5_gEyUqWCIE9dcqvE57gnZsu6PRPuJ2DzKlfADq-EgccVUVU-8-CyURj_bnt6jvAquItc8zjQB42smb7CRWAc90oeShs5DFOTRGwvsMifP-VlEojYWqb6MBFzraw/s977/jimhobbs_A_serene_nighttime_scene_with_a_crescent_moon_shining__c5513ba9-981e-4870-b4bc-75968a497751.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="547" data-original-width="977" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH9pxt6h0pdsikeZyQx-pfiu0dyr6nAkar58Flgq4iFEL_20zNO68hIaSId5BJDx5_gEyUqWCIE9dcqvE57gnZsu6PRPuJ2DzKlfADq-EgccVUVU-8-CyURj_bnt6jvAquItc8zjQB42smb7CRWAc90oeShs5DFOTRGwvsMifP-VlEojYWqb6MBFzraw/w640-h358/jimhobbs_A_serene_nighttime_scene_with_a_crescent_moon_shining__c5513ba9-981e-4870-b4bc-75968a497751.png" width="640" /></a></div><div><br /></div><div><u>Cognitive Function (Memory)</u></div><div>Proper sleep is crucial for optimal memory function and cognitive processes. When we obtain sufficient and high-quality sleep, it positively impacts various aspects of memory, including acquisition, consolidation, and retrieval. Here are some ways in which proper sleep affects our memory:</div><div><ul style="text-align: left;"><li>Memory Acquisition: During the sleep cycle, particularly during slow-wave sleep (SWS) and rapid eye movement (REM) sleep, the brain consolidates newly acquired information. Quality sleep helps enhance the encoding of memories and the transfer of information from short-term to long-term memory storage.</li><li>Memory Consolidation: Sleep plays a vital role in memory consolidation, which is the process of stabilizing and strengthening memories. During sleep, the brain replays and reorganizes the information learned during wakefulness, solidifying neural connections and integrating new memories with existing knowledge. This consolidation process contributes to long-term memory storage and retention.</li><li>Emotional Memory Processing: Sleep influences the processing of emotional memories. Proper sleep can help regulate and modulate emotional experiences, allowing the brain to integrate and process emotional information effectively. This aids in emotional memory consolidation and the regulation of emotional responses.</li><li>Memory Retrieval and Recall: Adequate sleep improves memory retrieval and recall. Sleep deprivation or poor sleep quality can impair memory retrieval and lead to difficulties in accessing stored information. On the other hand, quality sleep enhances memory retrieval, facilitating the ability to recall and remember details more efficiently.</li><li>Creativity and Problem-Solving: Quality sleep has been linked to enhanced creativity and problem-solving abilities. During sleep, the brain engages in complex neural processes that contribute to creative insight and the integration of information. Getting proper sleep allows for a refreshed and more creative mindset, supporting innovative thinking and problem-solving skills.</li><li>Memory and Learning Integration: Sleep helps integrate newly acquired knowledge with existing memories, facilitating a deeper understanding of concepts and promoting efficient learning. Proper sleep ensures that the brain can process and consolidate new information, enabling better comprehension and retention of learned material.</li></ul></div><div><br /></div><div><u>Psychological Health</u></div><div>Sleep plays a crucial role in maintaining optimal psychological health, and both insufficient sleep and chronic sleep disorders can have significant impacts on our mental well-being.</div><div><ul style="text-align: left;"><li>Mental Health Disorders - Lack of sleep is associated with an increased risk of developing various mental health disorders. Sleep disturbances, such as insomnia or sleep apnea, have been linked to an elevated risk of depression, anxiety disorders, and bipolar disorder. Conversely, improving sleep quality and duration can have positive effects on the management and treatment of these conditions.</li><li>Vulnerability to Psychiatric Disorders - Insufficient sleep can make individuals more susceptible to the development of psychiatric disorders. It can lower the threshold for the onset of mental health conditions, particularly in individuals with a predisposition. Sleep disturbances can exacerbate symptoms of existing psychiatric disorders, making them more challenging to manage effectively.</li></ul></div><div><br /></div><div><u>Alzheimer’s Disease</u></div><div>The relationship between sleep and Alzheimer's disease is complex and multifaceted. While the exact mechanisms are not fully understood, there is growing evidence to suggest that sleep disturbances and Alzheimer's disease may be interconnected. Here are some key points highlighting the relationship between sleep and Alzheimer's disease:</div><div><ul style="text-align: left;"><li>Amyloid Beta Accumulation: One hallmark characteristic of Alzheimer's disease is the accumulation of amyloid beta plaques in the brain. Research suggests that disrupted sleep patterns, particularly inadequate deep sleep or slow-wave sleep (SWS), may contribute to the increased production and reduced clearance of amyloid beta. This imbalance in amyloid beta metabolism may promote its accumulation, potentially leading to the development and progression of Alzheimer's disease.</li><li>Sleep-Wake Cycle Disruptions: Individuals with Alzheimer's disease often experience disruptions in their sleep-wake cycles. These disruptions can manifest as nighttime awakenings, daytime sleepiness, or altered sleep patterns, including a decrease in SWS and an increase in sleep fragmentation. Disrupted sleep-wake cycles may contribute to cognitive decline, impaired memory consolidation, and worsening of Alzheimer's disease symptoms.</li><li>Bidirectional Relationship: The relationship between sleep and Alzheimer's disease appears to be bidirectional. While Alzheimer's disease can disrupt sleep patterns, sleep disturbances may also contribute to the development and progression of the disease. Chronic sleep deprivation or poor sleep quality may increase the risk of developing Alzheimer's disease or accelerate its progression.</li><li>Impact on Cognitive Function: Sleep disturbances can negatively impact cognitive function, including memory, attention, and problem-solving abilities. In individuals with Alzheimer's disease, sleep disruptions may exacerbate cognitive decline and impair daily functioning. Adequate and restful sleep is crucial for optimal cognitive performance and may help support cognitive health and potentially slow down the progression of Alzheimer's disease.</li><li>Sleep Disorders and Alzheimer's Risk: Certain sleep disorders, such as sleep apnea and insomnia, have been associated with an increased risk of developing Alzheimer's disease. Sleep apnea, characterized by breathing interruptions during sleep, may contribute to cognitive impairment and increase the likelihood of developing dementia, including Alzheimer's disease. Insomnia, marked by difficulties falling asleep or staying asleep, has also been linked to a higher risk of cognitive decline and Alzheimer's disease.</li></ul></div><div><br /></div><div><u>Diabetes</u></div><div><ul style="text-align: left;"><li>Sleep plays a significant role in the regulation of blood sugar levels and the development and management of diabetes. Here are several ways in which our sleep affects diabetes:</li><li>Insulin Sensitivity: Sufficient and quality sleep is important for maintaining proper insulin sensitivity. Sleep deprivation or poor sleep quality can lead to insulin resistance, a condition where cells become less responsive to insulin, resulting in higher blood sugar levels. Insulin resistance is a common risk factor for the development of type 2 diabetes.</li><li>Glucose Metabolism: Sleep disturbances can disrupt glucose metabolism, leading to impaired regulation of blood sugar levels. Inadequate sleep has been associated with higher fasting blood sugar levels, impaired glucose tolerance, and decreased insulin secretion. These factors contribute to an increased risk of developing type 2 diabetes.</li><li>Hormonal Regulation: Sleep influences the production and release of various hormones that play a role in glucose regulation. Inadequate sleep can disrupt the balance of hormones involved in appetite control, such as ghrelin and leptin, leading to increased hunger and cravings for high-calorie foods. This can contribute to weight gain and obesity, both of which are risk factors for type 2 diabetes.</li></ul></div><div><br /></div><div><u>Weight control</u></div><div><ul style="text-align: left;"><li>Sleep deficiency can have significant implications for weight control and can contribute to weight gain and difficulties in weight management. Here are several ways in which sleep deficiency affects weight:</li><li>Increased Appetite: Sleep deprivation or insufficient sleep has been associated with an increase in appetite and food cravings, especially for high-calorie and carbohydrate-rich foods. Sleep deficiency disrupts the hormonal balance that regulates appetite, leading to elevated levels of ghrelin, a hormone that stimulates hunger, and reduced levels of leptin, a hormone that signals satiety. This hormonal imbalance can lead to overeating and a higher calorie intake, potentially leading to weight gain.</li><li>Hormonal Changes: Lack of sleep disrupts the production and regulation of various hormones involved in metabolism. Sleep deficiency can increase the production of cortisol, a stress hormone that is associated with increased abdominal fat deposition and weight gain.</li><li>Reduced Energy Expenditure: Sleep deficiency can decrease energy expenditure, both at rest and during physical activity. When we don't get enough sleep, our metabolism may slow down, leading to a lower basal metabolic rate (BMR). This means that we burn fewer calories at rest.</li></ul></div><div><br /></div><div><u>Microbiome Health</u></div><div>Emerging research suggests that sleep plays a significant role in shaping and maintaining a healthy microbiome—the diverse community of microorganisms that reside in and on our bodies. Here are some ways in which sleep affects our microbiome:</div><div><ul style="text-align: left;"><li>Microbial Diversity: Sufficient and quality sleep has been associated with increased microbial diversity in the gut, which refers to the variety of different types of microorganisms present. A diverse microbiome is generally considered healthier and has been linked to various positive health outcomes. In contrast, sleep disturbances and inadequate sleep have been associated with reduced microbial diversity.</li><li>Inflammation and Immune Function: Adequate sleep is important for maintaining a balanced immune response and reducing systemic inflammation. Sleep deprivation or poor sleep quality can lead to increased inflammation and impaired immune function. Chronic inflammation and immune dysregulation can impact the gut environment and disrupt the balance of the microbiome.</li><li>Microbial Metabolism: Sleep may affect the metabolism of the microbiome and the host. Studies have shown that sleep disruption can alter microbial metabolites, the small molecules produced by microorganisms in the gut. These metabolites play a crucial role in various physiological processes, including energy metabolism, immune function, and the regulation of inflammation.</li></ul></div><div><br /></div><div><b>The Consequences of Failing to Get Quality Sleep</b></div><div>When we fail to get enough quality sleep, our sympathetic nervous system (fight or flight) is triggered, raising cortisol levels and ultimately raising our blood pressure. This puts us in a chronic low-level state of stress that, if maintained, will promote chronic inflammation, weakening our immune system, negatively impacting our insulin cycle, and degrading our brain’s capacity to rejuvenate.</div><div><br /></div><h4 style="text-align: left;">How To Get The Sleep Our Body Needs</h4><div>The most important thing we can do to make sure we are getting the proper amount of quality sleep that our body requires every night is to understand that this is something we must do if we wish to live a healthier, happier, longer life. There is no work around. There is no shortcut. There is no trick or hack.</div><div><br /></div><div>So what we must do is find a way to accept that we may have to make some sacrifices to our current lifestyle to make sure that we get to sleep earlier rather than later, wake up earlier rather than later, and sleep soundly throughout this time slot. We evolved for this, as with all of our other physiological systems, and fighting it is a losing battle. So how do we do it?</div><div><br /></div><div><b>The More Obvious Options</b></div><div>The following strategies offer the most significant benefits for improving the quantity and quality of our sleep:</div><div><br /></div><div><u>Moderate, Reduce, or Even Eliminate Caffeine Consumption</u></div><div>Consuming caffeine too close to bedtime can significantly disrupt our ability to fall asleep and have a restful night. The stimulating effects of caffeine can interfere with the natural sleep-promoting processes in our brain. Caffeine blocks adenosine receptors, which are responsible for promoting sleep and relaxation. By preventing adenosine from binding to these receptors, caffeine keeps us awake and alert.</div><div><br /></div><div>Moreover, caffeine stimulates the release of other neurotransmitters, such as dopamine and norepinephrine, which further enhance wakefulness. These combined effects can make it difficult to wind down and initiate sleep. Additionally, caffeine has a relatively long half-life, meaning it can remain in our system for hours after consumption. Even if we consume caffeine several hours before bedtime, its effects can persist and disrupt our sleep.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXv024nOpdqS3qnpqcvjAU0_hriLr1XDiCvb6S0tNFM1UM-Z2gXAd89GTED-FLv-V2IZv0ZqqjAJDVzlsErquY6V_ktrADTGTxtVDPATKjJMqZiB5JRIAVjRYs0Ht7S0ruS7dEh5dNSG9yCRUWQaKAh_U_Eq7FYqlbl6OKhKgIT_DCPa7_QyrbPR1OYA/s892/jimhobbs_a_scene_promoting_various_coffees_dceb48ef-afb9-40d0-a47e-f93c44777fac.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="892" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXv024nOpdqS3qnpqcvjAU0_hriLr1XDiCvb6S0tNFM1UM-Z2gXAd89GTED-FLv-V2IZv0ZqqjAJDVzlsErquY6V_ktrADTGTxtVDPATKjJMqZiB5JRIAVjRYs0Ht7S0ruS7dEh5dNSG9yCRUWQaKAh_U_Eq7FYqlbl6OKhKgIT_DCPa7_QyrbPR1OYA/w640-h358/jimhobbs_a_scene_promoting_various_coffees_dceb48ef-afb9-40d0-a47e-f93c44777fac.png" width="640" /></a></div><div><br /></div><div><u>Reduce or Eliminate Alcohol Consumption</u></div><div>Reducing alcohol consumption can significantly improve the quality of our sleep. While alcohol is initially sedating and may help us fall asleep faster, its effects on sleep are more complex. Alcohol disrupts the natural sleep cycle and can lead to fragmented and restless sleep. It suppresses REM (rapid eye movement) sleep, which is important for memory consolidation and cognitive function. Additionally, alcohol relaxes the muscles in the throat, increasing the risk of sleep-disordered breathing, such as snoring and sleep apnea. It also promotes dehydration, which can cause discomfort and disturbances during sleep. Moreover, alcohol can disrupt the production of hormones involved in sleep regulation, such as melatonin, further impacting sleep quality.</div><div><br /></div><div><u>Remove Screen Time From The Bedroom</u></div><div>Electronic devices such as smartphones, tablets, and computers emit blue light, which can suppress the production of melatonin, a hormone that regulates our sleep-wake cycle. Exposure to blue light in the evening can disrupt our natural circadian rhythm and make it harder to fall asleep.</div><div><br /></div><div>Furthermore, engaging in stimulating activities like scrolling through social media, playing video games, or watching exciting or suspenseful content can keep our minds active and make it difficult to relax and unwind before bed. It is recommended to establish a screen-free wind-down routine at least an hour before bedtime, engaging in relaxing activities such as reading a book, practicing relaxation techniques, or taking a warm bath. Creating a calm and technology-free environment can help signal to our body and mind that it's time to transition into sleep mode and promote a more restful night's sleep.</div><div><br /></div><div><u>Cool Our Sleep Environment</u></div><div>Creating a cool sleep environment can significantly enhance the quality of your sleep. Lowering your brain's temperature by 2 to 3 degrees is essential for initiating sleep, and a cooler room promotes easier sleep onset compared to a warmer one. Additionally, a cool environment facilitates deeper non-REM restorative sleep, allowing you to wake up feeling refreshed.</div><div><br /></div><div>Taking inspiration from hunter-gatherer tribes, whose sleep patterns align with the natural rise and fall of outside temperatures, consider adjusting your sleep schedule to go to bed approximately 2 hours after dusk and rise an hour before dawn. By optimizing your sleep environment and aligning it with the natural cues of temperature and light, you can promote better sleep and experience the benefits of a well-rested body and mind.</div><div><br /></div><div><b>Additional Ideas and Tips For Better Sleep:</b></div><div><ul style="text-align: left;"><li>Establish a Regular Bedtime (Even on Weekends)</li><li>Avoid Late Naps - If having trouble sleeping at night, avoid napping during the daytime.</li><li>Never Lie Awake For Too Long - get up and go do something quiet until the urge to sleep returns.</li><li>Reduce Anxiety-Provoking Thoughts and Worries</li></ul></div><div><br /></div><div><b>A Few More Tips:</b></div><div><ul style="text-align: left;"><li>Take a Hot Bath Before Bedtime - this induces vasodilation where blood rushes to the surface, reducing the core temperature.</li><li>Keep it dark - Switch off the lights an hour before bedtime.</li></ul></div><div><br /></div><div><b>What Not to Do! - Sleeping Pills</b></div><div>Most Importantly, we must avoid the pharmaceutical approach to “better” sleep at all cost. While we may feel an immediate improvement in our ability to fall asleep, the resulting sleep and the side-effects are far from beneficial and can lead to the following consequences:</div><div><br /></div><div><u>Reduced Sleep Quality</u> - Sleeping pills, while they may assist in initiating sleep, often result in reduced sleep quality compared to natural sleep. Sleep induced by sleeping pills may not follow the natural sleep architecture, which consists of distinct stages, including non-REM and REM sleep. Instead, medication-induced sleep may lack the normal progression through these stages, leading to fragmented or disrupted sleep. Additionally, sleeping pills can suppress the amount of time spent in restorative deep NREM and REM sleep, which are essential for physical and mental rejuvenation. As a result, individuals may wake up feeling groggy or unrefreshed despite having slept for an adequate duration.</div><div><br /></div><div><u>Daytime Grogginess</u> - Due to a reduction in the quality of sleep while taking sleeping pills, the user may feel compelled to consume more caffeine during the day to regain some alertness. This increased consumption of caffeine leads the user to ingest a higher dose of sleeping pills to offset the caffeine’s effects. This can lead to a downward spiral.</div><div><br /></div><div><u>They’re Addictive</u> - Sleeping pills, including sedative-hypnotic medications, can be addictive due to their potential for dependence and abuse. These medications work by altering brain chemistry and inducing drowsiness, making them effective for short-term sleep assistance. However, prolonged or excessive use can lead to tolerance, where higher doses are needed to achieve the same effect. This can create a cycle of increasing reliance on the medication to initiate sleep, ultimately resulting in addiction.</div><div><br /></div><div><u>Rebound Insomnia</u> - Refers to a temporary worsening of sleep difficulties that can occur when discontinuing the use of sleep medications. Sleep medications, such as benzodiazepines or non-benzodiazepine sedatives, can be effective in promoting sleep, especially in the short term. However, when these medications are used for an extended period or abruptly discontinued, rebound insomnia may occur.</div><div><br /></div><div><u>Worst of All - Early Death</u> - A study of over 10,000 participants conducted by Daniel Kripke, a physician at the University of California at San Diego, found that individuals using prescription sleep medications are significantly more likely to die and develop cancer than those who do not. It was further discovered that the risk of death scaled with frequency of use with heavy users (more than 132 pills per year) being 5.3 times more likely to die than non-users.</div><div><br /></div><div>One frequent cause of mortality appears to be higher-than-normal rates of infection. Natural sleep is one of the most powerful boosters of the immune system, helping ward off infection. Medication-induced sleep doesn’t seem to offer the same restorative immune benefits as natural sleep.</div><div><br /></div><h4 style="text-align: left;">Conclusion</h4><div>Spending seven to eight hours in bed can feel extremely unproductive to many of us, but the truth is that those sleeping hours may be the most productive hours of our lives. As Lincoln is claimed to have said - “Give me six hours to chop down a tree, and I’ll spend five hours sharpening the axe,” Maybe the hours we spend sleeping is our brain sharpening the axe.</div><div><br /></div><div>The fact that for nearly all of our evolution we have devoted at least a third of our living hours to the rejuvenative, regenerative process of sleeping says volumes about its importance. If we can give ourselves the quality sleep we need, and focus on making our remaining waking hours more productive, it won’t feel like such a waste of time.</div><div><br /></div><h4 style="text-align: left;">Research:</h4><div><ul style="text-align: left;"><li>Why We Sleep by Matthew Walker</li><li>Study - <a href="https://pubmed.ncbi.nlm.nih.gov/22371848/" target="_blank">Hypnotics' association with mortality or cancer: a matched cohort study</a></li></ul></div><div><br /></div><div><br /></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-59564864650926765742023-05-18T12:56:00.005-07:002023-08-03T14:50:23.215-07:00Our Need For Self-Esteem<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoufIY0ExE-ZOtL4QvCGgVihkCJZ_L67e26XmVJ90yZCO7HJvFNsTaLTk5YMBUuaK58d6mAoUSdU7e_5vWAfBJsze6L2H7n4-_Ml2o-YYinUFqXtgdSJ-CkwkTROH4Ra2WIbxj0Zz4xbB-PIMJh4dJug_Rf0CVTDUJ385HRsTMvuthr3rHWD--sk2lQg/s852/jimhobbs_a_young_man_rock_climbing_006b767f-a813-40f9-bc73-28c62510678b.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="477" data-original-width="852" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoufIY0ExE-ZOtL4QvCGgVihkCJZ_L67e26XmVJ90yZCO7HJvFNsTaLTk5YMBUuaK58d6mAoUSdU7e_5vWAfBJsze6L2H7n4-_Ml2o-YYinUFqXtgdSJ-CkwkTROH4Ra2WIbxj0Zz4xbB-PIMJh4dJug_Rf0CVTDUJ385HRsTMvuthr3rHWD--sk2lQg/w640-h358/jimhobbs_a_young_man_rock_climbing_006b767f-a813-40f9-bc73-28c62510678b.png" width="640" /></a></div><div><br /></div><div>The need for self-esteem is a powerful driving force for human behavior. It motivates individuals to seek recognition and respect, both from themselves and from others, leading to a sense of self-worth and accomplishment. People with healthy self-esteem are more likely to exhibit positive behaviors, take on challenges, and have a higher level of resilience in the face of setbacks.</div><div><br /></div><h4 style="text-align: left;">What is Self-Esteem?</h4><div>Self-esteem is:</div><div><ol style="text-align: left;"><li>Confidence in our ability to think, confidence in our ability to cope with the basic challenges of life.</li><li>Confidence in our right to be successful and happy, the feeling of being worthy, deserving, entitled to assert our needs and wants, achieve our values, and enjoy the fruits of our efforts.</li></ol></div><div><br /></div><div><u>Self-efficacy</u> - Confidence in the functioning of my mind, in my ability to think, understand, learn, choose, and make decisions; confidence in my ability to understand the facts of reality that fall within the sphere of my interests and needs; self-trust; self-reliance.</div><div><br /></div><div><u>Self-respect</u> - Assurance of my value; an affirmative attitude toward my right to live and be happy; comfort in appropriately asserting my thoughts, wants, and needs; the feeling that joy and fulfillment are my natural birthright.</div><span><a name='more'></a></span><div><br /></div><div>The driver of poor self-esteem is fear. Fear drives us away from freedom and creativity and toward safety and security. High self-esteem is driven by love of self and love of life.</div><div><br /></div><div>If low self-esteem dreads the unknown and unfamiliar, high self-esteem seeks new frontiers. If low self-esteem avoids challenges, high self-esteem desires and needs them.</div><div><br /></div><h4 style="text-align: left;">The Six Pillars</h4><div style="text-align: left;"><b>1. Living Consciously</b></div><div>Living consciously entails actively seeking awareness of all factors influencing our actions, purposes, values, and goals, to the extent of our capabilities, and aligning our behavior accordingly. Fear and pain serve as signals to broaden our perspective rather than avoid it, encouraging us to pay closer attention rather than turning away.</div><div><br /></div><div>The avoidance of consciousness is clearly evident in problems of addiction. When we become addicted to alcohol or drugs or destructive relationships, the implicit intention is invariably to ameliorate anxiety and pain - to escape awareness of one’s core feelings of powerlessness and suffering.</div><div><br /></div><div><b>2. Self-Acceptance</b></div><div>Self-esteem is something we experience, self-acceptance is something we do.</div><div><br /></div><div>To be self-accepting is to be on our own side - to be for ourselves. Self-acceptance is our willingness to experience rather than disown whatever may be the facts of our being at a particular moment - to think our thoughts, our own feelings, be present to the reality of our behavior. And It is to try and understand why something that is wrong or inappropriate felt so desirable or appropriate or even necessary at the time.</div><div><br /></div><div>The first steps of healing and growth are awareness and acceptance - consciousness and integration. They are the fountainhead of personal development.</div><div><br /></div><div>Acceptance of what is, is the precondition of change. And denial of what is, leaves me stuck in it.</div><div><br /></div><div>The greatest crime we commit against ourselves is not that we deny or disown our shortcomings but that we deny and disown our greatness - because it frightens us.</div><div><br /></div><div><b>3. Self-Responsibility</b></div><div>What am I willing to do to get what I want?</div><div><br /></div><div>If we have desires, it is up to us to discover how to satisfy them. We need to take responsibility for developing and implementing an action plan.</div><div><br /></div><div>Productiveness - Without productive goals and productive effort, we remain forever children.</div><div>Thinking For Oneself - Living actively entails independent thinking in contrast to passive conformity to the beliefs of others.</div><div>No One Is Coming - No one is coming to save me; no one is coming to make life right for me; no one is coming to solve my problems.</div><div><br /></div><div><b>4. Self-Assertiveness</b></div><div>Self-assertiveness means honoring my wants, needs, and values and seeking appropriate forms of their expression in reality. To practice self-assertiveness is to live authentically, to speak and act from my innermost convictions and feelings - as a way of life, as a rule.</div><div><br /></div><div>Self-assertiveness asks that we not only oppose what we deplore but that we live and express our values. In this respect, it is intimately tied to the issue of integrity.</div><div><br /></div><div>Individuation may evoke feelings of isolation in those who have yet to attain it and fail to recognize that, far from opposing community, it is actually a vital prerequisite for it. A thriving society emerges from a collective of individuals who possess self-respect.</div><div><br /></div><div>Self-assertion entails the willingness to confront rather than evade the challenges of life and to strive for mastery. We thrust ourselves further into the universe. We assert our existence.</div><div><br /></div><div><b>5. Living Purposefully</b></div><div>To live purposefully is to use our powers for the attainment of goals we have selected. It is our goals that lead us forward, that call on the exercise of our faculties, that energize our existence.</div><div><br /></div><div>Efficacy and Purpose - It is not that achievements “prove” our worth but rather that the process of achieving is the means by which we develop our effectiveness, our competence at living.</div><div><br /></div><div>Self-Discipline - Self-discipline is the ability to organize our behavior over time in the service of specific tasks. Self-discipline requires the ability to defer immediate gratification in the service of a remote goal. This is the ability to project consequences into the future - to think, plan, and live long-range.</div><div><br /></div><div>If we are to be in control of our own life, we need to know what we want and where we wish to go.</div><div><br /></div><div><b>6. Personal Integrity</b></div><div>Integrity is the integration of ideals, convictions, standards, beliefs - and behavior. When our behavior is congruent with our professed values, when ideals and practice match, we have integrity.</div><div><br /></div><div>Engaging in actions that contradict our sense of appropriateness erodes our self-esteem. We gradually lose respect for ourselves when such behavior becomes a pattern, leading to a diminished or complete loss of self-trust. Hypocrisy inherently undermines itself, as it is the mind's rejection of itself.</div><div><br /></div><div>One of the great self-deceptions is to tell oneself, “Only I will know.” The implication is that my judgement is unimportant and that only the judgement of others counts. But when it comes to matters of self-esteem, I have more to fear from my own judgement than from anyone else’s. In the inner courtroom of my mind, mine is the only judgement that counts.</div><div><br /></div><div>Five steps are needed to restore one’s sense of integrity with regard to a particular breach:</div><div>1. We must own the fact that we have taken a particular action.</div><div>2. We seek to understand why we did what we did.</div><div>3. If others are involved, as they often are, we acknowledge explicitly to the relevant person or persons the harm we have done.</div><div>4. We take any and all actions available that might make amends for or minimize the harm we have done.</div><div>5. We firmly commit ourselves to behaving differently in the future.</div><div><br /></div><h4 style="text-align: left;">Conclusion</h4><div>Laziness, often associated with the psychological forces of inertia and entropy, can be the initial obstacle to overcome in nurturing self-esteem. At times, we simply succumb to laziness, indicating a failure to confront inertia and make a conscious choice to awaken.</div><div><br /></div><div>The other dragon we may need to slay is the impulse to avoid discomfort. Living consciously may obligate us to confront our fears; it may bring us into contact with unresolved pain. Self-acceptance may require that we make real to ourselves thoughts, feelings, or actions that disturb our equilibrium. Self-responsibility obliges us to face our ultimate aloneness; it demands that we relinquish fantasies of a rescuer. Self-assertiveness entails the courage to be authentic, with no guarantee of how others will respond; it means that we risk being ourselves. Living purposefully pulls us out of our passivity into the demanding life of high focus; it requires that we be self-generators. Living with integrity demands that we choose our values and stand by them.</div><div><br /></div><div>Self-esteem is the best predictor of happiness that we have.</div><div><br /></div><h4 style="text-align: left;"><b>Moving Forward</b></h4><div>Here is the reversal of the basic pattern: First, we decide that our self-esteem and our happiness matter more than short-term discomfort or pain. We take baby steps at being more conscious, self-accepting, responsible, and so on. We notice that when we do this we like ourselves more. This inspires us to push on and attempt to go farther. We become more truthful with ourselves and others. Self-esteem rises. We take on harder assignments.</div><div><br /></div><h4 style="text-align: left;">Deeper Dives:</h4><div><ul style="text-align: left;"><li>The Six Pillars of Self-Esteem by Nathaniel Branden</li><li>The Pursuit of Happiness by D. G. Myers</li><li>The Psychology of Individualism by A. S. Waterman</li></ul></div><div><br /></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-85412721039998422512023-05-09T17:18:00.008-07:002023-08-15T17:15:44.316-07:00Getting Fit and Strong<div style="text-align: left;"> “<i>If I had known I was going to live this long, I would have taken better care of my body</i>” - Mark Twain</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1Va7h8cGfOuG1lawoRt9wVFCEtTixroC9pRGi0VLMTcdec_Sk3JH9qRSWkQYhtSo1l7RyGTOxWNHUpv9vOwRNi5ttoiFa_guOnP4sPWbYHGb222vsFe5UD666mEZNDJEH3Wn-BOOA2FSutdReWtrxf9mnctUc2LqE-uKExUXnbrqMO75UxAFluxklRw/s937/jimhobbs_hunter_gatherers_hunting_on_the_Serengeti_b29180af-8ff5-4cdb-9154-4044d41e803f.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="525" data-original-width="937" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1Va7h8cGfOuG1lawoRt9wVFCEtTixroC9pRGi0VLMTcdec_Sk3JH9qRSWkQYhtSo1l7RyGTOxWNHUpv9vOwRNi5ttoiFa_guOnP4sPWbYHGb222vsFe5UD666mEZNDJEH3Wn-BOOA2FSutdReWtrxf9mnctUc2LqE-uKExUXnbrqMO75UxAFluxklRw/w640-h358/jimhobbs_hunter_gatherers_hunting_on_the_Serengeti_b29180af-8ff5-4cdb-9154-4044d41e803f.png" width="640" /></a></div><br /><div style="text-align: left;"><div>The world of our ancient ancestors was much harder than the comfortable lives many of us lead today. And while most of us would choose a day working in an air conditioned office versus a day of hunting wild buffalo, plowing a field, or even a day in the steel mill, hard work is exactly what our bodies have evolved to do. We not only adapted for hard physical labor, we thrive under it.</div><span><a name='more'></a></span><div><br /></div><div>When we break down muscle tissue through extreme exertion, instead of breaking down, our bodies actually get better from it. We get stronger from it, and we get fitter. As long as it doesn’t kill us.</div><div><br /></div><div>When we push our muscles to fatigue and even failure, we actually tear some of the minute muscle fibers that make up an entire muscle or even a muscle group. We feel these tears as the pain or soreness after a strenuous workout or just pulling a muscle in everyday life. Our bodies have mastered the art of repair and rejuvenation to the point that the “injured” muscle will actually come back better than before the injury, assuming the tear is not too extreme.</div><div><br /></div><div>The human body has incredible healing mechanisms in place to make sure that when we push ourselves to the very limits of strength or cardio training, we will come back stronger and fitter after a couple days of recovery.</div><div><br /></div><div>Conversely, if we fail to push our bodies to their limits, there will be no signals for growth and over time, as we age, our muscle fibers will decay and our cardiovascular capacity will decline, eventually sending another signal that we absolutely do not want to send to our bodies. We are telling our bodies that we are past our prime, past our usefulness, and that we are actually a liability to our family and our tribe. We are telling our bodies that we are expendable.</div><div><br /></div><div style="text-align: center;">“<i>If you were given a car at the age of 18, and it was the only one you could ever have, you would take such good care of it. Treat your body like you would that car</i>” - Warren Buffet</div><div><br /></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIvL_gB871DM_XBJ73f0wuOvPpKg7uzsQxHDjwUOy0Cr4Tt9eRrX8bj1b1mHIUjcoNwgvsJcrHIZVGC45DeT_MuCxPzmwHmXyDPMB7qbW7pZ1ZFeIc_Sq3QtZRxQ2eKFqjQ8FZjG7ydFBa5zuRWAXTensPx0kLL6hfAfYWhEZHj0h9EvVX_DKMfBELFw/s951/jimhobbs_an_image_of_a_middle-aged_male_working_out_in_the_gym_63ece586-d52a-4ff8-8662-3c090cb7ec04.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="532" data-original-width="951" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIvL_gB871DM_XBJ73f0wuOvPpKg7uzsQxHDjwUOy0Cr4Tt9eRrX8bj1b1mHIUjcoNwgvsJcrHIZVGC45DeT_MuCxPzmwHmXyDPMB7qbW7pZ1ZFeIc_Sq3QtZRxQ2eKFqjQ8FZjG7ydFBa5zuRWAXTensPx0kLL6hfAfYWhEZHj0h9EvVX_DKMfBELFw/w640-h358/jimhobbs_an_image_of_a_middle-aged_male_working_out_in_the_gym_63ece586-d52a-4ff8-8662-3c090cb7ec04.png" width="640" /></a></div><br /><div style="text-align: left;"><h2 style="text-align: left;">Strength Training</h2><div><br /></div><div>Short of hunting wild game on the Serengeti, or preparing for a clash with a neighboring tribe, strength training is really the only way to mimic the physical demands that our ancient ancestors faced on a regular basis. Our bodies were designed to undergo regular physical stress and we must push our bodies to do what they were designed to do.</div><div><br /></div><h4 style="text-align: left;">Why Strength Training</h4><div>While the main goal of strength training may be to improve muscle strength and endurance, there are a multitude of benefits that will improve our lives in the short-term, but more importantly down the road as we enter middle and “old” age.</div><div><br /></div><div><u>Balance and improved movement</u></div><div>The muscles that we are developing for our current physical endeavors are the very same muscles that will keep us doing the things we like to do every day like - walking, running, lifting stuff, climbing stuff, jumping off stuff, - and will ultimately help prevent the fall which is waiting to take down the frail version of ourselves that we aim to avoid becoming.</div><div><br /></div><div>Note - increased muscle mass in the legs will make running much easier, or at least it will feel easier. So, if you are in a situation where running would be very difficult to start, strengthening the legs would be a great preliminary exercise.</div><div><br /></div><div><u>Increased Bone Density</u></div><div>Strength training can improve bone density through a process known as bone remodeling. When you perform strength training exercises, the stress placed on your bones triggers a response from your body to increase bone density and strength. This is because bone is a living tissue that constantly remodels itself in response to stress and mechanical load.</div><div><br /></div><div>During strength training, the force exerted on the bones stimulates the osteoblasts, which are bone-forming cells, to lay down new bone tissue. This process increases the bone mineral density and can help reduce the risk of osteoporosis and fractures.</div><div><br /></div><div><u>Hormone release</u></div><div>Strength training can trigger the release of several hormones in the body, including testosterone, growth hormone, insulin-like growth factor 1 (IGF-1), cortisol, adrenaline, and noradrenaline. Testosterone is essential for building and maintaining muscle mass, and strength training can increase testosterone levels. Growth hormone and IGF-1 are important for muscle growth and repair, and strength training can stimulate their release. Cortisol is a stress hormone that can increase temporarily during strength training, but regular strength training can actually reduce cortisol levels over time. Adrenaline and noradrenaline are hormones that are released during exercise and can improve energy, focus, heart rate, and blood flow to the muscles, which can enhance performance during strength training. Overall, the release of these hormones through strength training can lead to improvements in muscle growth, strength, and performance.</div><div><br /></div><div><u>Fat burning and Weight Control</u> </div><div>Strength training can help with fat burning in several ways. One of the most significant ways is by increasing muscle mass. Muscles are metabolically active tissues, meaning they burn calories even when you are at rest. So, by increasing muscle mass through strength training, you can increase your resting metabolic rate, which can help you burn more calories throughout the day.</div><div><br /></div><div>Additionally, strength training can also help to deplete glycogen stores in the muscles. Glycogen is a stored form of glucose that the body uses as fuel during exercise. When glycogen stores are depleted, the body needs to turn to fat stores to provide energy for exercise. This means that strength training can help shift the body's fuel source from carbohydrates to fat, leading to increased fat burning.</div><div><br /></div><div>Strength training can also help to create an "afterburn" effect known as excess post-exercise oxygen consumption (EPOC). This refers to the increased oxygen consumption and energy expenditure that occurs after exercise. EPOC is greater following strength training than it is following aerobic exercise. This means that strength training can help to increase the number of calories you burn even after you finish exercising.</div><div><br /></div><div>Read more - <a href="https://www.facebook.com/adventurelifeproject/posts/pfbid0oxMhTk2eu7kqEVpKTn989svKmy12EMgxdC8FJnPBxBkoV1Sot9j1DC1HfjERLGAnl" target="_blank">Understanding the Anaerobic Threshold: A Guide to Aerobic and Anaerobic Exercise</a></div><div><br /></div></div><div style="text-align: left;"><u>Insulin Sensitivity</u></div><div style="text-align: left;">Muscle tissue is a primary storage location for glycogen (the usable form of glucose) and it accepts glycogen immediately. By helping relocate glucose in the bloodstream, this will dampen the release of insulin and the resulting conversion of glucose to fat for storage. When fully adapted, this has been shown to lessen the spike in insulin (keeping the insulin system running properly) and <u>reduce the occurrence of diabetes</u>.</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>More Reasons Why We Need to Be Fit and Strong</div><div><ul style="text-align: left;"><li>Preventing Bone and Muscle Loss as We Age</li><li>Avoiding Frailty</li><li>Preventing The Fall</li><li>For Temporary Bouts of Stress</li></ul></div><div><br /></div><h4 style="text-align: left;">How to Do It</h4><div>Proper strength training involves more than just going to the gym and pumping some iron. To achieve the greatest effects from training, we need to consider which muscle groups we need to target and why, how intense the training needs to be, and how often we need to train.</div><div><br /></div><div><u>Intensity and Reps</u></div><div>For strength training, the target level of intensity is generally 7 to 10 reps for a given muscle group. This means that we are pushing a muscle group to failure (the point where we cannot perform another repetition). If we don’t reach failure after 10 reps, we need to increase the resistance to be effective. If we are reaching failure before 7 reps, we are risking injury and should reduce the amount of resistance.</div><div><br /></div><div>If we are just starting out, performing at higher reps is preferable until we get comfortable with the movements we are engaging in.</div><div><br /></div><div><div>Intensity = 7 to 10 reps to muscle failure.</div><div><br /></div><div><u>Duration</u></div><div>With the goal of reaching muscle fatigue and even failure, while protecting the muscle group we are working from injury, the number of sets can help us reach these goals. With each successive set we perform (consisting of 7 to 10 reps), the muscle group we are working will become more and more fatigued, resulting in fewer reps with each of these sets. The amount of rest we allow ourselves between each of these sets will have an effect on the level of fatigue as well. The more time of rest between each set allows that muscle group to recover more, allowing more reps within the next set.</div><div><br /></div><div>These factors all play a part in the results we can expect from our strength training routine. More muscle mass and strength gains should come pushing each set to failure, with fewer reps (more weight) used to reach failure, and more rest time between each set.</div><div><br /></div><div>Achieving a more balanced approach to strength and muscle gains can be acquired by reducing the weight (allowing for a couple more reps), reducing the rest time between sets (allowing fatigue to set in faster), and maybe reducing the number of sets (although three sets should be considered the minimum).</div><div><br /></div><div>Strength training using high reps and low weight when just starting out is a great way to introduce yourself to strength training, but the ultimate goal should be to achieve real growth, and this can only happen when we are pushing our muscles to fatigue.</div><div><br /></div><div>Duration = 3 to 4 sets per muscle group.</div><div><br /></div><div><u>Volume</u></div><div>We have performed our workout properly, we worked a given muscle group to fatigue with 7 to 10 reps per set and 3 to 4 sets per group. We feel great afterward. The muscles we worked feel tired and maybe even exhausted, but not in pain. This is what we are looking for. The next question we may have is when do we do this again? Tomorrow or two weeks from now?</div><div><br /></div><div>Like everything we are attempting, we need to find balance. The muscle group we just worked needs some time to recover. Since the muscles we just trained have undergone stress and even “damage”, they now need some time to rebuild themselves. Tomorrow you will understand why, when the feeling in those muscles goes from tired to sore. This is called delayed muscle soreness syndrome (DOMS), and it is a good thing. Training those muscles in this state would not be productive.</div><div><br /></div><div>The time needed for this rebuilding can vary depending on the level of “damage” done. If you are starting out (hopefully you didn’t overdo it), giving them a few days or more to recover should be the minimum. If you have been training for a while a couple days could be enough. Too little rest is counter productive, but too much rest can wipe out the gains you just set yourself up for.</div><div><br /></div><div>The gains from strength training can only be considered long-term (there really is no short-term gain from a single workout). We are training our muscles to make real adjustments in their physiology, and these changes take time. The muscles we just worked will repair themselves back to the state they were in before the workout plus a little bit more (just a little bit). This gain will disappear if we let it.</div><div><br /></div><div>The total amount of stress we put each muscle group under over time (the volume) will be a little different for each person. This volume of training incorporates the amount of rest time between workouts for each muscle group, but no more than a week should be allowed. After a period of time you will notice a drop off in strength after a week to ten days.</div><div><br /></div><div>Volume = amount of workouts per a given amount of time.</div><div><br /></div><div><u>Circuit Training vs. Muscle Group Training</u></div><div>Circuit training can be considered to consist of a series of exercises, each usually working a different muscle group, which allows each group to rest while the next is being trained. Generally, this kind of training involves more body weight or light weight exercises since using heavy weights in a circuit in a gym could be a challenge.</div><div><br /></div><div>Specific muscle group training would consist of focusing on one group of muscles for a given workout, usually allowing for heavier weights and more rest between sets. This would require multiple days (ideally three to four) to work our body’s entire range of muscles. These workouts would need to be completed within a week's time so we can start the cycle over again without losing our gains.</div><div><br /></div><div>Comparing the two is almost like comparing apples to oranges. Circuit training sessions, generally, last about 45 minutes to an hour, can be done in a group, and usually involve quite a bit of variety. They can be highly desirable and even considered fun. Unfortunately, they produce very few, if any, real gains. This kind of workout is great if you are just starting out. It is light years better than sitting on the couch. But eventually the participants get frustrated by the lack of results and conclude that the gains they desire (and require) are not attainable.</div><div><br /></div><div>Focusing on training a specific muscle group with multiple sets at multiple variations for 45 minutes to an hour can be tedious, but it is the only way to get the gains we need for long-term health and longevity.</div><div><br /></div><div>Strength training, real strength training, is work (literally) and if we can think of it as a job that has to be done, maybe we can find a way to push through it. Finding the right music, podcast, or even a movie, can help us get through the monotony of lifting chunks of weight up and down over and over. But thinking this should be fun is a sure fire way to failure over the long haul.</div><div><br /></div><div><u>Training The Large Muscle Groups</u></div><div><div>Developing the large muscle groups such as the chest, back, and legs (especially the legs) along with the abdominals in addition to the targeted areas not only maximizes the general benefits of strength development but can add a residual benefit as well. When we break down muscle tissue and start the rebuilding process in a targeted muscle group, a release of hormones such as testosterone and growth hormone occurs over the next couple days, flooding the stressed area. </div><div><br /></div><div>If we follow up that workout the next day with a workout targeting a large muscle group, like the legs, an even bigger release of the same hormones is triggered for the larger muscle group. But, since the area we worked the previous day is still demanding those same hormones, they will gain the benefit of the following day's release as well.</div><div><br /></div><div>The benefits of developing all of the body’s muscles, especially the largest, will pay dividends beyond just developing the muscles that we deem the most necessary. </div></div></div><div><br /></div><div><div><u>Training Functional Muscles</u></div><div>The first question we may ask ourselves is - if I want to build up the muscles that I use during a particular exercise, why not just do more of that exercise? This would seem to be the most logical solution. The problem is that in most of the activities that we do, the muscles that are doing most of the work are most likely being influenced by other factors that are completely unrelated to those muscles.</div><div><br /></div><div>If we are trail running and we feel like our legs are holding us back on a short but steep climb, it could be our cardiovascular systems inability to provide our legs with the needed oxygen, or it could be a lack of strength. If it's a lack of strength, strength-training those muscles can provide gains beyond what could be attained by just doing more steep climbs. Pushing our leg muscles through a high-intensity strength training regimen can produce gains that cannot be obtained from running alone. This has to do with the physiological phenomenon of muscle recruitment (for more on this subject, read - <a href="https://www.adventurelifereport.com/2023/05/muscle-recruitment.html" target="_blank">Muscle Recruitment</a>).</div><div><br /></div><div>As well as building strength in these functional muscle groups, strength training also allows for a diversification of training that can help get through plateaus and can also help avoid overuse and injury of the muscles in that muscle group (when done properly).</div></div><div><br /></div><div><u>Supplements and Strength Training</u></div><div><div>When strength training, our bodies will require an elevated level of energy and nutrition to aid in our performance and, more importantly, our recovery. If we are adhering to a quality well-balanced diet, we should be getting most of the necessary nutrients. But there are a few key supplements that may provide added benefits such as:</div><div><ul style="text-align: left;"><li>Protein: Protein is essential for muscle growth and repair, making it a vital supplement for strength training. Whey protein powder is a popular choice for its high protein content and easy absorption.</li><li>Creatine: Creatine is a naturally occurring substance that can help increase muscle mass and strength. It works by increasing the amount of energy available to muscles during exercise.</li><li>Beta-alanine: Beta-alanine is an amino acid that can help improve muscle endurance by reducing muscle fatigue during high-intensity exercise.</li><li>Caffeine: Caffeine is a stimulant that can help improve focus and energy during workouts. It can also help reduce perceived exertion, making it easier to push through tough workouts.</li><li>Omega-3 fatty acids: Omega-3 fatty acids are important for overall health and can help reduce inflammation in the body, which can help speed up recovery after workouts.</li></ul></div><div>It is important to note that while supplements can be beneficial, they should not be relied upon as a substitute for a balanced diet and proper exercise routine.</div></div><div><br /></div><hr /><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzGXzbjpA8_XwNZG8v_6pL3oK4OAvIZve0tYVcEIqGqW1GVTRi8REYvoJ7EM_G9psKR7XTBx1gFXeMg55bkmeDWqpoZwwRfjRI4lh5Pj4pZyYqvnDSlp73ZlFrnKhjojilNaklkfyI2f9GDZ0PowmkN-u1C_b4mlnJYUuqRTeEBI5TFvNIQjWKBxau7A/s951/jimhobbs_an_image_of_a_middle-aged_female_running_on_the_trail__56562f08-463b-41d7-b425-673845c4b70c.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="532" data-original-width="951" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzGXzbjpA8_XwNZG8v_6pL3oK4OAvIZve0tYVcEIqGqW1GVTRi8REYvoJ7EM_G9psKR7XTBx1gFXeMg55bkmeDWqpoZwwRfjRI4lh5Pj4pZyYqvnDSlp73ZlFrnKhjojilNaklkfyI2f9GDZ0PowmkN-u1C_b4mlnJYUuqRTeEBI5TFvNIQjWKBxau7A/w640-h358/jimhobbs_an_image_of_a_middle-aged_female_running_on_the_trail__56562f08-463b-41d7-b425-673845c4b70c.png" width="640" /></a></div><br /><div><h2 style="text-align: left;">Cardio Training</h2><div><br /></div><div>Our ancient ancestors not only needed the strength to hunt and gather and defend what they had hunted and gathered, they needed the required endurance as well. Since humans lacked the size and strength to hunt larger, slower game, they were forced to hunt game that was smaller and less deadly. Unfortunately, humans were not endowed with the required speed to hunt this kind of prey (antelope, dear, etc…). But we were given a few traits that allowed us to survive and even thrive (abstract thought, social cohesiveness, and superior cardio capacity). </div><div><br /></div><div>While we couldn’t outrun what we were hunting, we could track it over vast distances, wearing it down in the process, making it much easier to kill. Our ancestors had the capacity to walk and jog for over 30 miles on a given day, and the bodies that we inhabit today we inherited from them.</div><div><br /></div><h4 style="text-align: left;">Why We Need Cardio Training Today</h4><div>We may not need the cardio capacity to hunt wild game, but many, if not most, of the other systems in our bodies rely on a healthy cardiovascular system for their proper function. We can only be as healthy as that of our heart and lungs. </div><div><br /></div><div><u>Improved Cardiovascular Health</u></div><div>Cardio training helps to improve heart health by strengthening the heart muscle, reducing blood pressure, and decreasing the risk of heart disease and stroke.</div><div><br /></div><div><u>Increased Lung Capacity</u></div><div>Cardio training can help to increase lung capacity and oxygen uptake, which can improve endurance and overall fitness.</div><div><br /></div><div><u>Reduced Inflammation</u></div><div>Chronic inflammation is associated with a number of health problems, including heart disease, diabetes, and cancer. Cardio training has been shown to reduce inflammation throughout the body, which can help to reduce the risk of these diseases and improve overall health.</div><div><br /></div><div><u>Reduce Stress and Anxiety</u></div><div>Cardio training can help to reduce stress and anxiety by releasing endorphins, which are natural mood-boosting hormones.</div><div><br /></div><div><u>Improve Immune Function</u></div><div>Cardio training can help to strengthen the immune system by increasing the production of white blood cells and antibodies, which can help to fight off infections and disease. The immune system receives a boost from the reduction in chronic inflammation resulting from cardio training as well,</div><div> </div><div><u>Improved Insulin Sensitivity</u></div><div>One way that cardio training improves insulin sensitivity is by increasing glucose uptake by the muscles. During cardio exercise, such as running or cycling, the muscles require more energy and glucose from the bloodstream. As a result, the body becomes more efficient at transporting glucose into the muscles, which can improve insulin sensitivity.</div><div><br /></div><div>Cardio training can also help to reduce body fat, particularly around the abdomen, which is a risk factor for insulin resistance. Excess body fat can lead to chronic inflammation and the release of hormones that interfere with insulin signaling. By reducing body fat through cardio training, you can help to improve insulin sensitivity and reduce the risk of type 2 diabetes.</div><div><br /></div><div><u>Increased Bone Density</u></div><div>Cardiovascular training can help increase bone density through various mechanisms. Firstly, it increases muscle strength, which in turn helps strengthen bones as muscles contract during exercise and pull on the bones. Secondly, many types of cardio involve weight-bearing activity such as running and jumping, which puts stress on the bones and stimulates them to become denser. Thirdly, regular aerobic exercise stimulates the formation of new bone tissue by increasing the production of bone-forming cells called osteoblasts. Lastly, cardiovascular exercise increases blood flow to the bones, delivering essential nutrients and minerals necessary for bone health.</div><div><br /></div><h4 style="text-align: left;">How to Do It</h4><div>There are many activities that would qualify as cardiorespiratory training, and whichever we choose will depend upon our current level of fitness and overall ability. If we are just beginning from a sedentary lifestyle, we will want to start out with something very simple like walking, steadily graduating to activities that will require our heart and lungs to perform at ever increasing levels of intensity.</div><div><br /></div><div>Most humans are capable of intense cardio activities like running, even though many feel they aren’t. Most of those who feel they can’t run have just not started out on the right foot. They go out on day one, overdo what their bodies are capable of at that moment, suffer through the entire process, injure something, and determine that they are not built for running. They are fighting against the process that their bodies were built for, but has been neglected for too long. </div><div><br /></div><div>When we start out, our legs are out of shape, our heart is out of shape, our lungs are out of shape, in fact, our entire system of converting energy and oxygen into physiological motion is out of shape. Each of these processes has to be brought back on line, each having their own timeline of reintroduction.</div><div><br /></div><div>If we start out slowly, but progressively increase the intensity of our training sessions (when our systems are ready for it), each of these systems will improve their efficiency, and eventually we will feel them all sync up. This is when, and only when, running will start to feel like something we can push ourselves through. And one day we will come to appreciate the process, and possibly even enjoy it.</div></div><div><br /></div><div><div><u>Intensity</u></div><div>For cardio training, our level of intensity would be determined by our heart rate. Generally, training at a heart rate of 50 to 70 percent of our max heart rate (roughly 220 minus our age) is what is needed to initiate improved cardio capacity. The trick here is that as we train at this intensity, we will find that our improved cardio capacity will require us to increase our pace or resistance (i.e. hills).</div><div><br /></div><div>Just as with strength training, don’t go out too fast or too far if we are just starting out. Start at 30 or 40 percent, or less. Begin with a walk, then a jog, then a run at some point.</div></div><div><br /></div><div><div><u>Volume</u></div><div>Volume is the total amount of distance or time for a given cardio training session. The number of training sessions, or total mileage, over a given period of time, say a week or a month can also be a measure of the volume of work we are doing.</div><div><br /></div><div>While increasing the volume of our workout can provide physiological gains for the cardiorespiratory system, it is important to not sacrifice intensity in the process. Higher intensity training can improve cardiovascular fitness, insulin sensitivity, and caloric burn (via glucose as its main energy source), while higher volume training can help improve endurance, increased fat burning (via anaerobic energy usage), and reduction of potential injuries.</div><div><br /></div><div>The important thing is to find the balance between high intensity and high volume to get the benefits of both.</div></div><div><br /></div><div><hr /><br /></div><div><h4 style="text-align: left;">A Few More Thoughts on Strength and Fitness</h4><div>We have covered quite a few benefits of strength and fitness training, but just in case you need a little more incentive to get out there and get started, here are a few more reasons.</div><div><br /></div><div><u>Improving Flexibility</u></div><div>Stretching and flexibility are important components of any strength and fitness training program. Incorporating regular stretching exercises can improve your range of motion, allowing you to move more freely and perform exercises with proper form. Stretching can also increase muscle flexibility, reduce the risk of injury during exercise, and enhance muscle recovery. Additionally, stretching can help balance the muscles on both sides of a joint, improve posture, and promote relaxation and reduce stress.</div><div><br /></div><div><u>Exercise - The Good Stress</u></div><div>Strength and fitness training can be an effective way to reduce stress and improve mental well-being. Exercise releases endorphins, which are natural chemicals that help to reduce stress and increase feelings of happiness and well-being. In addition, exercise can provide a sense of accomplishment and confidence, which can help to alleviate feelings of stress and anxiety. Strength training, in particular, has been shown to have stress-relieving benefits by reducing levels of the stress hormone cortisol. Regular exercise can also help to improve sleep quality, which is important for overall mental and physical health.</div><div><br /></div><div><u>Getting More Active</u></div><div>While gym workouts can provide a range of benefits for overall health and fitness, incorporating outdoor activities and movement into your routine can provide additional benefits that may not be achieved through gym workouts alone. Whether it's taking a walk around the block, going for a hike in the woods, or playing a game of frisbee in the park, finding ways to get out and move every day can be an effective way to improve overall health and well-being.</div><div><br /></div><div>We were meant to move… a lot. While establishing a lifelong strength and cardio routine is a must if we are to live a stronger, fitter, healthier, and longer life, getting out and moving around in our “free” time cannot be ignored either. Keeping our body moving as much as possible, is the icing on the cake that our bodies require to reach an even higher level of health for the long haul.</div><div><br /></div><div><div><hr /><br /></div><div style="text-align: center;"><i>"The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not."</i> - Mark Twain</div><div></div></div><h4 style="text-align: left;">Conclusion</h4><div>Through health and fitness, we can convince our bodies that the comfortable (easy) world in which we exist today is still hard, requiring growth as well as repair and recovery. Finding the time and energy to properly train for strength and fitness may seem daunting at first, but when you start to dial in the training regimen that works best for you (while meeting the physiological requirements), you will realize that it doesn’t take as much time as you originally thought, it’s not as painful, and you may even start to enjoy the process (or at least the feeling post-workout).</div><div><br /></div><div>But if you cannot reach that level of satisfaction from the required training, then at least understand that this is an integral part of the new life, the new path you wish to be on. If you can see it as a job that must be done, then maybe you can find a way to fight through the discomfort, boredom, and time restraint. This can be your struggle that you have to overcome.</div></div><div><br /></div><div>Read more - The Obstacle is the Way.</div><div><br /></div><div><br /></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-15835753222298950022023-04-03T20:58:00.001-07:002023-08-13T14:48:58.902-07:00Exploring Zion National Park<p><span face=""trebuchet ms" , sans-serif">Date: 11/5/2015 - </span><span face=""trebuchet ms" , sans-serif">11/8/2015</span></p><span face=""trebuchet ms" , sans-serif">Type: Canyoneering, Hiking, and Exploring</span><br /><br /><span face=""trebuchet ms" , sans-serif">I would just like to say for those who have never been to Zion, or never seen pictures of Zion, or never read articles about Zion, Zion is one of the most beautiful places in the Southwest! Every time I go there, I find myself questioning why are we doing all these physical activities, when we should just be taking in the views. But you know what? There is a way to make time for both.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6Wkt3U1LFCwTWpKMYQtt4m52WcRK4keNzuJMfJohaPxKN7VypCJX4QWhY_Ts0iaUhUj3KYo7ABIMwDveqHn3SBevicWnBPmNoPpYMasNmlZV-NG0uf1be9DFJSST_N-9mVIgthfMhBLuR/s1600/DSCN3777.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6Wkt3U1LFCwTWpKMYQtt4m52WcRK4keNzuJMfJohaPxKN7VypCJX4QWhY_Ts0iaUhUj3KYo7ABIMwDveqHn3SBevicWnBPmNoPpYMasNmlZV-NG0uf1be9DFJSST_N-9mVIgthfMhBLuR/w640-h480/DSCN3777.JPG" width="640" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">We always seem to leave Zion beat tired, and sometimes a bit beaten down, but always glad we packed in everything that we did.</span><br /><span face=""trebuchet ms" , sans-serif"><span face=""trebuchet ms" , sans-serif"></span></span><br /><a name='more'></a><span face=""trebuchet ms" , sans-serif"><span face=""trebuchet ms" , sans-serif"><span face=""trebuchet ms" , sans-serif"><br /></span></span>Canyoneering in Keyhole Canyon - With ice covering the standing water, wetsuits were a must (and a minimum).</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><span face=""trebuchet ms" , sans-serif"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisCa0PBy_QbA0wfxUek37LQ1jqT08Sfq3tVlNorPSrJ4-OpbgXP5UIxIP1GN5p8kFFTBpyVd7lsyUlGRBQvFupjFEivsbn1_9yL4ADzSVZj3WMm1uL7rm7frFBY6ndfW5-x73NnjiIfwix/s1600/Jim+explaining+how+he+got+lost+last+time.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="357" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisCa0PBy_QbA0wfxUek37LQ1jqT08Sfq3tVlNorPSrJ4-OpbgXP5UIxIP1GN5p8kFFTBpyVd7lsyUlGRBQvFupjFEivsbn1_9yL4ADzSVZj3WMm1uL7rm7frFBY6ndfW5-x73NnjiIfwix/w640-h357/Jim+explaining+how+he+got+lost+last+time.jpeg" width="640" /></a></span></div><div style="text-align: right;"><div style="text-align: center;"><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">The first plunge into icy cold water was almost unbearable, and it seemed to get colder from there. <b>Next time we do it in June!</b></span></div></div></div><span face=""trebuchet ms" , sans-serif"><br /><span face=""trebuchet ms" , sans-serif"><b>Narrows from the top (brr hrrr hrrrrrr)...</b></span></span><br /><span face=""trebuchet ms" , sans-serif">The first thing you may notice is that there are no pictures from our hike down the Narrows. Well, I think I can speak for the whole group when I say that taking pictures seemed to be the last thing on our minds. A few of us were suffering pretty badly from the cold, or at least our feet were. I am struggling with what I am about to say, since it may start to give people a little insight into my psyche, but I need to tell you that when the guys at Zion Adventure Company strongly recommend wearing their canyon shoes and neo booties, take them up on it. You see, I didn't. I think I spent as much time sitting on my butt warming my feet as I did actually hiking. I jokingly bragged that we would be back at camp by 3:00, but after my third warming session, I started to doubt even making it back for the last shuttle. I began contemplating spending an unplanned night in the canyon and wondering why I keep having the same contemplations over and over.</span><div><br /><span face=""trebuchet ms" , sans-serif">Anyway, the water warmed as we got further down into the canyon and we even all made it to the shuttle spot with an hour to spare! Thanks to Eric for joining me in the frozen foot suffer-fest, and thanks to Andrew for staying with the last man (me), although my guilt levels were rising, it was nice to not be alone. Rent the boots!</span> <span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif"><br /></span><div><span face=""trebuchet ms" , sans-serif">Angels Landing - up the spine...</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div style="text-align: center;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOedSzlaqvlmFAcE-wwzZgkOsa2-zgEBlyzEVKPXUsJoYfyxTmAzXf0bXxkIABZBjXBxZsmfbOB7CdztNi3yqYQON9h6BDEJT7XaQYEXulalAHyLmukh05JdcgZFVRFr6yYOqirOnMiPI1/s1600/Angels+Landing+-+Up+the+spine.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOedSzlaqvlmFAcE-wwzZgkOsa2-zgEBlyzEVKPXUsJoYfyxTmAzXf0bXxkIABZBjXBxZsmfbOB7CdztNi3yqYQON9h6BDEJT7XaQYEXulalAHyLmukh05JdcgZFVRFr6yYOqirOnMiPI1/w640-h480/Angels+Landing+-+Up+the+spine.JPG" width="640" /></a></div><br /></div><span face=""trebuchet ms" , sans-serif">This is why you do not leave food or trash out in the open...</span><div><br /><div style="text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTkFq10jJk8K8BPix1bYPgB17DDHOF27g4AnW7Y0YFOxfVt4MXbREXfhu4y0D7fUmONlb7IoWiGJplD2K0ec85Rf5VeqqCB1LWtOfmr0FXkLiKCm0BFAn_5n04L_-pbn9TIOOYlOwZr_Uj/s1600/DSCN3795+%2528640x480%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTkFq10jJk8K8BPix1bYPgB17DDHOF27g4AnW7Y0YFOxfVt4MXbREXfhu4y0D7fUmONlb7IoWiGJplD2K0ec85Rf5VeqqCB1LWtOfmr0FXkLiKCm0BFAn_5n04L_-pbn9TIOOYlOwZr_Uj/w320-h240/DSCN3795+%2528640x480%2529.jpg" width="320" /></a></div><span face=""trebuchet ms" , sans-serif"><div><br /></div><div><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZXjl_jcos6fADoJUFCF1zVdX6uDX-YtZ1mY3OgP8ysaZkslF6lze1gvKYy6e4D_CvLwHQ1QMtHK2LjOzgWph-GJmEKU6IEdg-SRiAfNLa_SJ8Bk8ClYirLInAfmU9nlzL9SdWzS9EwWhT/s1600/DSCN3797+%2528640x480%2529.jpg" style="clear: left; display: inline; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZXjl_jcos6fADoJUFCF1zVdX6uDX-YtZ1mY3OgP8ysaZkslF6lze1gvKYy6e4D_CvLwHQ1QMtHK2LjOzgWph-GJmEKU6IEdg-SRiAfNLa_SJ8Bk8ClYirLInAfmU9nlzL9SdWzS9EwWhT/w320-h240/DSCN3797+%2528640x480%2529.jpg" width="320" /></a></div></span></div><div><u style="font-family: "trebuchet ms", sans-serif;">Tips and Tricks</u><br /><ul><li><span face=""trebuchet ms" , sans-serif">The Narrows in November is very, very cold. Don't pass on the dry suit and boots and booties.</span></li></ul><span face=""trebuchet ms" , sans-serif"><u>Campgrounds</u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Watchman Campground (<a href="http://www.reserveamerica.com/facilityDetails.do?contractCode=CA&parkId=120068" target="_blank">Reserve America</a>, Map, etc...)</span></li><li><span face=""trebuchet ms" , sans-serif">South Campground</span></li><li><span face=""trebuchet ms" , sans-serif">The Quality Inn RV Park (In a pinch)</span></li></ul><u style="font-family: "trebuchet ms", sans-serif;">Maps</u><br /><ul><li><a href="https://drive.google.com/open?id=1Z3xwGz91wGXPjtturl0zwipaSNY&usp=sharing" style="font-family: "trebuchet ms", sans-serif;" target="_blank">ALP Map</a></li></ul><span face=""trebuchet ms" , sans-serif"><u>Links</u></span><br /><ul><li><br /></li></ul><div><span face=""trebuchet ms", sans-serif">See you out there!</span></div><div><div><span face=""arial" , "helvetica" , sans-serif">Jim</span></div></div></div></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-34266273394428141342023-04-03T20:48:00.006-07:002023-08-13T16:49:37.647-07:00Bikepacking Catalina Island<div style="text-align: left;">Best Time of Year - Spring and Fall</div><span face=""trebuchet ms" , sans-serif">Type: Bikepacking (backpacking on your bike)</span><br /><span face=""trebuchet ms" , sans-serif">Gear Needed - A little extensive (see the list below - coming soon!).</span><br /><span face=""trebuchet ms" , sans-serif">Why You Should Go - Bikepacking Catalina allows you to experience the island in a very unique way and a lot more of it in a condensed time-frame.</span><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmHBiJzZnV7LmNNp_nxNS4NJIV9FJuoz_Qo8WmEahgbUB3_ChF7Wg1yeDkZksyuf6z1G7Rxu5vc795jUBlkYdfEFVZ91ZsyHj1jaxOE6s6rTPMR3Fg8W1VilJ6dpMfKraZhNOoko6Crkkw/s1600/Catalina+Coast+-+Cropped.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmHBiJzZnV7LmNNp_nxNS4NJIV9FJuoz_Qo8WmEahgbUB3_ChF7Wg1yeDkZksyuf6z1G7Rxu5vc795jUBlkYdfEFVZ91ZsyHj1jaxOE6s6rTPMR3Fg8W1VilJ6dpMfKraZhNOoko6Crkkw/s640/Catalina+Coast+-+Cropped.jpg" width="640" /></a></div><div><b style="font-family: "trebuchet ms", sans-serif;"><br /></b><h4 style="text-align: left;"><b style="font-family: "trebuchet ms", sans-serif;">A little about Catalina Island</b></h4></div><span face=""trebuchet ms" , sans-serif">There are more than a few contrasts - When you start your bikepacking adventure on Catalina Island, the first thing you will notice is that once you leave the comforts of Avalon, or to a lesser degree, Two Harbors, you are pretty much out in the wilderness. But the cool thing is that you are not really that far from some form of civilization. And although you are riding mostly on dirt road, you will rarely see a car. Most vehicles you will encounter are the tourist jeeps, the supply trucks, and maybe a few delivery vehicles. </span><div><span><a name='more'></a></span><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">There are campgrounds, like at Two Harbors that are in close proximity to tourist activities, dining, a market, and even a cantina. Camping here is more like staying at a very cheap hotel, which isn't that bad of an option, especially if you are traveling light. There are pay showers in "town" if you need hot water or a little privacy as well as a laundry facility.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">If you make your way out to Little Harbor (my favorite), you will be camping at a very secluded part of the island (relative to Two Harbors or Avalon, especially on weekdays). Here you will have to provide all of your food and amenities, and the bathrooms are just portables and not always the cleanest. There are showers, but they are just outdoor shower heads, only cold water, and with no privacy (but still incredibly nice when you need to clean up).</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">If you are feeling a little more adventurous, you can head out to Parson's Landing (most likely via Two Harbors), for a taste of real seclusion. The benefits are that you will be camping right on the beach, you are within a decent hike from the far West end of the island, and you might have the campground (about six campsites) all to yourself (especially if you go on a weekday during the off-season). The downside is that you are pretty isolated with minimal to no cell coverage, so any medical issue could be significantly magnified. Note - The conservancy can delivery water and firewood out to you for a fee, which I highly recommend since there is no water available anywhere near the campground. </span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><h4 style="text-align: left;"><span face=""trebuchet ms" , sans-serif">Planning Your Adventure</span></h4><div><span face=""trebuchet ms" , sans-serif">There are two places you can start your bikepacking adventure, either Avalon or Two Harbors. If this is your first bikepacking adventure and/or you are unsure of your biking abilities, starting in Two Harbors may be the best way to go. From Two Harbors, if you head out to Parson's Landing, it is relatively flat (except the last half mile which is very steep). If you opt to head to Little Harbor instead you will face a two mile steady climb which may test your abilities, but if you take it slow you should be ok.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Note - Catalina Island is covered in hills/mountains. Lots of them. In fact it is pretty much one big chain of little mountains and some valleys. If you are not up for climbing (especially with 30 to 40 pounds of gear), this may not be the best way to experience the island.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">So, if you have made your way to Little Harbor, you have some decision making to do. You could finish your trip in Avalon which entails a 16 mile ride with about two thousand feet of gain (most but not all of which is up to the airport). The optimist in me always thinks that the airport is the apex (it sure seems like it), but unfortunately, it is not. The other option to get to Avalon is to take the Middle Ranch route, which is a little shorter and a little less elevation gain, but includes some ups and downs before getting to the valley which I find a little defeating (Sometimes I just want to get on with it), but may be best for you.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">If this feels like a little bit too much, you can always head back to Two Harbors, maybe spend another day there, or not, then catch the afternoon ferry back to the mainland. Even with this "reduced" mileage, you will experience some of the best parts of the island without so much climbing and the extra mileage.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Should you decide to start your adventure in Avalon, which does give you, by far, the most ferry options, then I will share with you my personal favorite way to bikepack Catalina. Your first decision is to choose the time of year - I suggest, if your work schedule allows it, the Fall or Spring. Summer is crazy even during the weekdays and can really diminish the seclusion that Catalina offers, and Winter, although pretty nice for riding, but it makes the water options a little less enjoyable.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Next, I highly recommend, if possible, going during the week. The weekends on Catalina, especially in Avalon can be pretty crazy. Imagine 20 million residents of Southern California looking for a unique way to spend the day. It is shocking that the island is not completely overrun. A weekday overnight at Little Harbor during the off-season might find you with the campground to yourself.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">So, we have arrived in Avalon, the first thing we do is get what supplies (snacks, water, etc) we might still need at the <a href="https://local.vons.com/ca/avalon/240-sumner-ave.html" target="_blank">Vons</a>, then we start the major climb of the journey to the airport. It helps me to picture this climb in segments. First to the zipline start, which is a one way road so no oncoming traffic to worry about. Grab some rest then hit the next section which gets you out of Avalon and on the "plateau" toward the airport.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Note - all of this has been one steady climb, the nice thing here is that it is steady, no giving back what you have earned (again, I am an eternal optimist).</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">At this point it will feel like you have done all of your climbing and that the rest is flat, and on the map it may look like this, but trust me, it won't feel like it. I want to tell you that you just did all the climbing (the optimist in ma), but it won't feel like it.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">After a few hours of hard riding, you have reached the airport and deserve a well-earned buffalo burger and a beer. After recovering, the good news is that Little Harbor is just six miles away, and it truly is almost all down hill. Except one short, steep climb at the vineyard. As you approach the coast, you will see Shark Harbor and Little Harbor on your right.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">The next part, after staying at Little Harbor for a night or two, we head out to Two Harbors. It is about six miles, with the climb taking up about four and a half of it. This is a steady climb that takes you to a great viewing spot at the peak looking towards the mainland if it's clear. After taking in the views and maybe grabbing a snack, we take the plunge down into Two Harbors (all downhill). This is the fun part seeing Two Harbors getting closer and closer.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">At Two Harbors we set up our campsite and maybe head into "town" for breakfast or lunch or something. In town there we can rent kayaks, snorkel or just take a swim. We can also resupply at the market (be prepared for a little bit of sticker shock, the prices may seem pretty steep, but keep in mind that everything they stock comes from the mainland via a small ferry or from Avalon on a slightly bigger boat. There are several extra middlemen in the process I am sure.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">From Two Harbors we may head out to Parson's Landing for an overnight or maybe just a morning ride. Either one is well worth it depending on your frame of mind at the moment. Camping at Parson's is definitely something to experience at least once.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">After staying at Two Harbors for a night or two, it is time to head back to Avalon. Note, you could head back to the mainland from here and avoid a day of riding, but what would be the fun in that. I recommend getting up very early for this ride. You may have a ferry for the early afternoon (give yourself plenty of time), and although you we may do this ride in three to four hours, we wouldn't want any issues mechanical or biological to keep us from making our ferry.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Once arriving back in Avalon, we take our ritualistic shower at The Descanso Beach Club. The showers, and changing rooms are nice and of no charge. They are just cold water, but it feels so refreshing. After cleaning up we head into town for lunch and find ways to spend the next few hours until we need to board the ferry.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Note - If you happen to make really good time and feel like you want to head back early, check with the ticket window for an earlier passage. Chances are good that there is something available, and it only costs five bucks or so to reschedule.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Then savor the trip back across the channel, with the memories of this fantastic adventure!</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><h4 style="text-align: left;"><span face=""trebuchet ms" , sans-serif">A Little About Two Harbors</span></h4><div><span face=""trebuchet ms" , sans-serif">A few things to note about Two Harbors - there is quite a bit to do in such a small "town". You can rent kayaks, snorkeling gear, or SUPs, at the shop at the pier (the SUPs are inflatable and can be pretty unstable once out of the calm waters of the mooring area). The conservancy has an office at the pier as well and can help with things like ordering water and firewood to be delivered to Parson's, or just getting info.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">There is a market, a café, a restaurant, and an outdoor cantina, if you are in need of a little civilization. This is nice if you opt to go light and not pack much food on your bike. It adds an extra cost to the adventure, but may be well worth it during those steep climbs.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">There are plenty of places to explore around Two Harbors, from hikes, to bike rides, to exploring via kayak or just snorkeling. It is a short walk across the isthmus to Cat Harbor (the second harbor of Two Harbors), but there is not much to see, but it's kinda cool anyway.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Note - If you are having doubts about you ability or desire to make the long ride back to Avalon from here, you can schedule passage on the Cyclone, which is a speed boat shuttle between Two Harbors and Avalon and costs about $20 or so.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><h4 style="text-align: left;"><span face=""trebuchet ms" , sans-serif">A Little About Avalon</span></h4><div><span face=""trebuchet ms" , sans-serif">There is quite a bit I can say about Avalon, but I will keep it short as it pertains to this adventure. Avalon is an incredible town, but it is a town that is built almost exclusively on tourism. As a tourist town, it seems very successful (read crowded). As one of the business owners explained to me, there are three levels of people that come to Catalina - guests, visitors, and tourists. While the business owners and residents need all three types, they are least fond of tourists.</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">There are all kinds of things to do in Avalon, but if you are on this adventure for peace and tranquility, you probably won't find it in Avalon (especially on a weekend during tourist season). But, if you have finished your adventure and are in need of something different, then Avalon should have plenty to satisfy that need. It all depends on your frame of mind. </span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><br /></div><div><br /></div><div><br /></div><div><span face=""trebuchet ms" , sans-serif">So, find a part of the island that fits your level of adventure, create your plan of attack, and then just go! </span><br /><div><div style="text-align: left;"><br /></div><h4 style="text-align: left;">The Process</h4><span face=""trebuchet ms" , sans-serif">Catalina Island, or at least the people that run it, are very particular about who rides around their island, and how many at a time. So, they limit the numbers by making us jump through a few hoops, but with a little persistence and willingness to keep plugging away at something, it really isn't that difficult. So, here is what you need to do:</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif"><b>1) You need to join the Conservancy:</b></span><br /><span face=""trebuchet ms" , sans-serif">The first thing to understand is that you need to be a member of the <a href="http://www.catalinaconservancy.org/index.php?s=join&p=become_a_member" target="_blank">Catalina Island Conservancy</a> to bike on the dirt roads that connect the island. There are various membership levels, but the "Friend" level is all that is required. This membership also entitles you to important discounts like:</span><br /><ul><li><span face=""trebuchet ms" , sans-serif">50% discount on the Catalina Flyer (the ferry).</span></li><li><span face=""trebuchet ms" , sans-serif">50% discount on campground fees.</span></li><li><span face=""trebuchet ms" , sans-serif">and more...</span></li></ul><div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYvPNfaP6C4s88c4XHDxNPrPJIPD-ehMRrxy4fohB_YdYmVCvHCJcdxF5kH5Azj5u68UyKSpzvazMHcX6Rh-SuSPT8iHx4InIyEs9j4uMFGm1mNcHyibXwFu5cVxhdS8hxCrjkc7-5EbG4/s1600/Lone+Harbor+-+Cropped.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYvPNfaP6C4s88c4XHDxNPrPJIPD-ehMRrxy4fohB_YdYmVCvHCJcdxF5kH5Azj5u68UyKSpzvazMHcX6Rh-SuSPT8iHx4InIyEs9j4uMFGm1mNcHyibXwFu5cVxhdS8hxCrjkc7-5EbG4/w640-h267/Lone+Harbor+-+Cropped.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="font-size: 12.8px;"><span face=""trebuchet ms" , sans-serif">Lone Harbor<br /><br /></span></td></tr></tbody></table></div><div><b>2) You need to get some campsites:</b><br /><ul><li><span face=""trebuchet ms" , sans-serif">Reserve your campsites at <a href="https://www.bookyoursite.com/catalina-island-company/availability" target="_blank">BookYourSite</a> (Little Harbor, Two Harbors, Parson's Landing)</span></li></ul><div><span face=""trebuchet ms" , sans-serif"><b>3) You need to reserve your ferry ride over and back.</b> </span></div><div><span face=""trebuchet ms" , sans-serif"><b>Don't put this off</b>, seats can be limited (especially on weekends), and not getting a ferry ride can make your trip a lot more difficult.</span></div></div><div><ul><li><span face=""trebuchet ms" , sans-serif">The main providers are Catalina Express and Catalina Flyer and the cost is around $85 (plus the cost to bring your bike - about $10) as of this writing.</span></li></ul></div><div><span face=""trebuchet ms" , sans-serif"><b>4) Check in with the Conservancy</b></span></div><div><span face=""trebuchet ms" , sans-serif">Once you get on the island, you must check in at the Conservancy office at 708 Crescent in Avalon and get your bike tag (if you don't have it yet) before you can get on the road.</span></div><div><br /><span face=""trebuchet ms" , sans-serif"><b>Reservation Windows</b> (For Campsites, Permits, etc...)</span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Campsites - 13 months in advance.</span></li><li><span face=""trebuchet ms" , sans-serif">Permits - Usually can be done through the Conservancy with just a few days notice (but I wouldn't push it too close).</span></li><li><span face=""trebuchet ms" , sans-serif">Peak Season is March 9th - Oct 28th.</span></li></ul><h4 style="text-align: left;"><b style="font-family: "trebuchet ms", sans-serif;">Necessary Gear</b></h4></div><ul><li><span face=""trebuchet ms" , sans-serif">A bike (yep, can't get around this one) - A mountain bike is required (anything less could make for a tough and maybe dangerous ride). One with front suspension only is probably best, but full suspension will work too (you just need a rack that fits the seat post only).</span></li><li><span face=""trebuchet ms" , sans-serif">Gear Racks - There are racks for the front, middle, and back of your bike, and they can be found at all different price levels.</span></li><li><span face=""trebuchet ms" , sans-serif">Backpack - Yep, even though most of your gear will be on the bike, it is a great idea to balance everything out by carrying some gear on your back (otherwise, your bike can be very awkward to handle). Don't make your pack too heavy though.</span></li><li><span face=""trebuchet ms" , sans-serif">Backpacking Essentials - Basically, all the stuff you would take backpacking, but try to cut out a few items if possible (remember, you are riding).</span></li><li><span face=""trebuchet ms" , sans-serif">Food - You really need to go light here, and by light I mean freeze dried. Any extra weight you carry, you will really feel. Normally, I really believe that when you are roughing it, you should be roughing it. But, on Catalina Island, there are plenty of opportunities to buy your food (stores, restaurants, etc...) so, maybe it's best to take advantage of that.</span></li><ul><li><span face=""trebuchet ms" , sans-serif">Cool side note - if you are on a budget, normally you would buy all your food at your local grocer, but there are two Vons stores in Avalon, and their pricing is the same as on the mainland. Sweet!</span></li><li><span face=""trebuchet ms" , sans-serif">So, I would camel up when you get to Avalon and then fill up when you finish.</span></li><li><span face=""trebuchet ms" , sans-serif">My advice - Since the cost of freeze dried food is about the same as restaurant food, go with convenience and dine on the island when possible. But bring your snacks and drink mixes to save money.</span></li></ul></ul><h4 style="text-align: left;"><span face=""trebuchet ms", sans-serif">Tips and Tricks</span></h4><ul><li><span face=""trebuchet ms" , sans-serif">Bring at least one headlamp.</span></li><li><span face=""trebuchet ms" , sans-serif">When flying down some of the roads, be prepared to run into a buffalo or something. They do not like bikers approaching at a fast clip!</span></li><li><span face=""trebuchet ms" , sans-serif">Keep an eye on Groupon for a discount on the ferry fare. They have a sweet discount fairly regularly, just try to get it in advance, there can be restrictions.</span></li><li><span face=""trebuchet ms" , sans-serif">You can have firewood delivered to your campsite. And water to the campgrounds that don't have water (Parson's). Just call the Conservancy.</span></li></ul><h4 style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><span style="font-weight: bold;">Campgrounds</span></span></h4></div><div><span face=""trebuchet ms" , sans-serif"><span>Reserve at </span></span><a href="https://www.bookyoursite.com/catalina-island-company/availability" target="_blank">BookYourSite</a><br /><ul><li><span face=""trebuchet ms" , sans-serif">Lone Harbor</span></li><li><span face=""trebuchet ms" , sans-serif">Two Harbors</span></li><li><span face=""trebuchet ms" , sans-serif">Parson's Landing</span></li><li><span face=""trebuchet ms" , sans-serif">Blackjack Campground</span><span face=""trebuchet ms" , sans-serif"> </span></li></ul><h4 style="text-align: left;"><span face=""trebuchet ms" , sans-serif"><b>Dining</b></span></h4><ul><li><span face=""trebuchet ms" , sans-serif">The Airport - Buffalo burgers are highly recommended!</span></li><li><span face=""trebuchet ms" , sans-serif">Avalon - There is an ice cream cone place right on the main drag that made for a perfect treat at the end of a long day of riding (I will get the name asap).</span></li><li><span face=""trebuchet ms" , sans-serif">Two Harbors - The Harbor Reef Restaurant (great opportunity to return to civilization and have a beer with dinner).</span></li></ul><h4 style="text-align: left;"><span face=""Trebuchet MS", sans-serif"><b>Map</b></span></h4><ul><li><span face=""trebuchet ms" , sans-serif"><a href="https://www.google.com/maps/d/edit?mid=z0s5gidjib1I.kaF7JZ6hvDiA&usp=sharing" target="_blank">ALP Map</a></span></li></ul><h4 style="text-align: left;"><b style="font-family: "trebuchet ms", sans-serif;"><span face=""trebuchet ms" , sans-serif">Links</span></b></h4><ul><li><span face=""trebuchet ms" , sans-serif"><a href="https://www.catalinaconservancy.org/" target="_blank">Catalina Conservancy</a> - or call 310-510-2000</span></li><li><span face=""trebuchet ms" , sans-serif">Catalina Flyer - <a href="http://catalinainfo.com/index.html" target="_blank">online</a> or call 949-673- 5245</span></li><li><span face=""trebuchet ms" , sans-serif">Catalina Express - <a href="http://www.catalinaexpress.com/" target="_blank">online</a> or call <span style="background-color: white; line-height: 18.7px;"> (800) 481-3470</span></span></li><li><span face=""trebuchet ms" , sans-serif"><span style="background-color: white; line-height: 18.7px;"><a href="http://catalinabackcountry.com/" target="_blank">Catalina Backcountry</a> - concierge service in case you don't want to haul all your stuff.</span></span></li></ul></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-66640075586870201702023-04-03T20:45:00.006-07:002023-08-14T13:44:48.845-07:00Mountain Biking Kernville<div style="text-align: left;">Best Time of Year - June to October</div><span face=""trebuchet ms" , sans-serif">Type: Mountain Biking</span><br /><span face=""trebuchet ms" , sans-serif">Gear Needed - Mountain Bike</span><br /><span face=""trebuchet ms" , sans-serif">Why You Should Go - Kernville has such a vast assortment of trails to ride!</span><br /><div class="separator" style="clear: both; text-align: center;"></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXhStyNc8ZhCfc2qdy2YiwHsGvC6-c5VuYtovZPGrlwyhg5MVc4GsJvARHxWFvaO8wi-uULPE4I64a64Nx2O3bgIVwR_LltWNVPwBSDY92qjRP6VDZi5ysC3xeApAUCpIRsSYpaZkvrfD6/s1600/DSCN2978.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXhStyNc8ZhCfc2qdy2YiwHsGvC6-c5VuYtovZPGrlwyhg5MVc4GsJvARHxWFvaO8wi-uULPE4I64a64Nx2O3bgIVwR_LltWNVPwBSDY92qjRP6VDZi5ysC3xeApAUCpIRsSYpaZkvrfD6/s400/DSCN2978.JPG" width="400" /></a></div><b style="font-family: "trebuchet ms", sans-serif;">A little about Kernville...</b><br /><span face=""trebuchet ms" , sans-serif">Kernville is a small town situated along the Kern River, nestled in a valley in the Southern Sierras about 4 hours from San Diego. It has the river, forested mountains, a rocky valley, and even Lake Isabella when it has enough water. Many of the adventures you can experience start right from town, literally out the back door. It is truly a small town, not some rebuilt suburb designed to look like a small town, and it feels like one. I mean, just drive five miles North and you no longer have cell coverage. Or a gas station. But, that's why you want to be here. To get away from the hustle and bustle and get in some real adventuring. And that's why Kernville is the place.</span><span face=""trebuchet ms" , sans-serif"><br /></span><br /><a name='more'></a><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwZJyXCQ5LDfbntxjjVLcGNBWRfVZXNCAwk7WUDinS1IHBWIYH8RVExVaK4IdhCRYY7jKJ7mVW4414IpsHmw5MBNqH20E2ihc9S7XVqAj6zPQOMmZ-yoP44AEjAbPGf43nBzheMaZvRPaU/s1600/DSCN0627.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwZJyXCQ5LDfbntxjjVLcGNBWRfVZXNCAwk7WUDinS1IHBWIYH8RVExVaK4IdhCRYY7jKJ7mVW4414IpsHmw5MBNqH20E2ihc9S7XVqAj6zPQOMmZ-yoP44AEjAbPGf43nBzheMaZvRPaU/s400/DSCN0627.JPG" width="400" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">Kernville has some of the most epic riding you can find in California. There are some incredibly well maintained singletrack trails that take the rider through forests, rocky technical stuff, and even scenic river trails. Someday soon I will write a special post dedicated to the rides that can be found here, but in the meantime check out my map and then check out the best of the best below:</span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Cannell Ridge - The Big Daddy. Know a really skilled rider, he or she knows about Cannel. 27 miles of single track and fire road, mostly but not all downhill (you will want to shuttle this one - call M & R or ask a good friend).</span></li><li><span face=""trebuchet ms" , sans-serif">Just Outstanding - So great, <a href="http://kernriverbrewing.com/">KRBC</a> developed an award winning beer after it! Starts with singletrack in the forest, taking you through tunnels of manzanita, across creeks, and then some very fast and almost technical fire road.</span></li><li><span face=""trebuchet ms" , sans-serif">Portuguese Pass - I used to think Just Outstanding was my favorite ride, until I found out about Portuguese Pass. Forest single-track just like JO, but a lot more of it! Park at the trail exit and bike up the road to the start. There might be snow, and you might be putting on a show for a mountain lion (Since they outlawed hunting them, they have grown in population, and are more densely populated than anywhere else in the state - so I was told). I rode this trail alone one time and wore my full helmet just in case.</span></li><li><span face=""trebuchet ms" , sans-serif">Camp Nelson - There are quite a few trails in this area, but the areas namesake - The Camp Nelson Trail, is the main attraction. It's up the road a bit, but riding through the giant sequoias makes it worth it!</span></li><li><span face=""trebuchet ms" , sans-serif">Kernville even has a skills park right in the middle of town.</span></li></ul><div><u style="font-family: "trebuchet ms", sans-serif;"><b>Misc.</b></u></div><ul><li><span face=""trebuchet ms" , sans-serif">Head away from town, camp at Quaking Aspen CG, and ride/explore the heck out of the Camp Nelson area.</span></li><li><span face=""trebuchet ms" , sans-serif">There are also some campgrounds by the 100 Giants.</span></li><li><span face=""trebuchet ms" , sans-serif">Bring a tube and float the river when and where it's safe.</span></li></ul><b style="font-family: "trebuchet ms", sans-serif;"><u>Gear</u></b><br /><span face=""trebuchet ms" , sans-serif">Basic mountain bike gear. Bring multi-weather clothes to layer with. It can be 100 degrees in the valley and snow up on the higher trails.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif"><b><u>Food</u></b></span><br /><span face=""trebuchet ms" , sans-serif">There are a couple markets in town that have plenty of the items that you will need.</span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Sierra Gateway Market (right across from KRBC).</span></li></ul><div><span face=""trebuchet ms" , sans-serif"><b><u>Reservation Windows</u></b> (For Campsites, Permits, etc...)</span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Campsites - They open as weather permits. The higher up you go the later they are available in the Spring.</span></li><li><span face=""trebuchet ms" , sans-serif">Permits - </span><span face=""trebuchet ms" , sans-serif">None needed.</span></li><li><span face=""trebuchet ms" , sans-serif">Peak Season's - MTB (Apr - Nov).</span></li></ul><span face=""trebuchet ms" , sans-serif"><b><u>Images</u> - </b></span></div><br /><span face=""trebuchet ms" , sans-serif"><b><u>Video</u> - </b></span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><u style="font-family: "trebuchet ms", sans-serif;"><b>Tips and Tricks</b></u><br /><ul><li><span face=""trebuchet ms" , sans-serif">For a warm up, check out the bike park in town.</span></li><li><span face=""trebuchet ms" , sans-serif">You don't have to get far from town before you lose cell coverage. Plan accordingly.</span></li><li><span face=""trebuchet ms" , sans-serif">No gas outside of town either (unless you get to Camp Nelson).</span></li></ul><span face=""trebuchet ms" , sans-serif"><u style="font-weight: bold;">Campgrounds</u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Private</span></li><ul><li><span face=""trebuchet ms" , sans-serif"><a href="http://www.mtnriver.com/" target="_blank">Mountain and River</a></span></li><li><span face=""trebuchet ms" , sans-serif"><a href="http://www.campjames.net/" target="_blank">Camp James</a></span></li><li><span face=""trebuchet ms" , sans-serif"><a href="https://rivernookcampground.com/" target="_blank">Rivernook</a></span></li></ul><li><span face=""trebuchet ms" , sans-serif">State Parks and Sequoia National Forest:</span></li><ul><li><span face=""trebuchet ms" , sans-serif"><a href="http://www.recreation.gov/camping/headquarters/r/campgroundDetails.do?contractCode=NRSO&parkId=71599">Headquarters</a>, <a href="http://www.recreation.gov/camping/camp-three-campground/r/campgroundDetails.do?contractCode=NRSO&parkId=71677">Camp Three</a>, </span><span face=""trebuchet ms" , sans-serif"><a href="http://www.recreation.gov/camping/hospital-flat/r/campgroundDetails.do?contractCode=NRSO&parkId=71595">Hospital Flat</a>, Holey (near the sequoias)</span></li><li><span face=""trebuchet ms" , sans-serif">Group Camps (<a href="http://www.recreation.gov/camping/thunderbird-group-campground/r/campgroundDetails.do?contractCode=NRSO&parkId=121040">Thunderbird</a>)</span></li></ul></ul><span face=""trebuchet ms" , sans-serif"><u><b>Lodging</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="http://pineskernville.com/" target="_blank">Whispering Pines Lodge</a></span></li><li><span face=""trebuchet ms" , sans-serif"><a href="http://www.chuckrichards.com/kern/" target="_blank">Falling Waters River Resort</a></span></li></ul><span face=""trebuchet ms" , sans-serif"><b style="text-decoration-line: underline;">Dining</b> (and Stuff)</span><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="http://kernriverbrewing.com/">Kern River Brewing Company</a> - Go for the <a href="http://kernriverbrewing.com/ontap.html">beer</a> and stay for the food (the chicken wrap with jalapeno jelly is awesome). Oh, try the Framboise - my guilty pleasure.</span></li><li><span face=""trebuchet ms" , sans-serif">McNalley's - Killer steaks if you find yourself up the road a bit. </span></li><li><span face=""trebuchet ms" , sans-serif"><a href="https://www.ewingsonthekern.com/" target="_blank">Ewings On The Kern</a></span></li></ul><u style="font-family: "Trebuchet MS", sans-serif;"><b>Maps</b></u><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="https://www.google.com/maps/d/edit?mid=zAil_wsVgJO4.k-HcB_dm23sU&usp=sharing" target="_blank">ALP Map</a></span></li></ul><b style="font-family: "trebuchet ms", sans-serif;"><u><span face=""trebuchet ms" , sans-serif">A Little More Info</span></u></b><br /><ul><li><span id="docs-internal-guid-e2eb7b26-627f-ecac-83bd-6106e1533ba4"><span face=""trebuchet ms" , sans-serif"><div dir="ltr" style="line-height: 1.38; margin-bottom: 6pt; margin-top: 0pt;"><span style="font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">Weather at <a href="https://weather.com/weather/today/l/USCA0541:1:US">Weather Channel</a>.</span></div></span></span></li><li><span face=""trebuchet ms" , sans-serif">Shuttle Service (for Cannell Ridge) at <a href="http://www.mtnriver.com/" target="_blank">Mountain and River Adventures</a> - 760-376-6553</span><br /><span face=""trebuchet ms" , sans-serif">or toll free at 800-861-6553. They also run a shuttle up to Just Outstanding (but self-shuttling to here is not that big of a deal if you have the vehicles).</span></li></ul><div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: center;"><div style="text-align: left;"><span face=""trebuchet ms" , sans-serif">See you out there!</span></div></div></div><div><div><span face=""arial" , "helvetica" , sans-serif"><a href="http://www.adventurelifeproject.com/p/about-me_16.html" target="_blank">Jim</a></span></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-36694101946211057992023-04-03T20:44:00.002-07:002023-08-13T15:04:17.874-07:00Exploring Death Valley<div style="text-align: left;">Date: 2/19/2016</div><span face=""trebuchet ms" , sans-serif">Type: Exploring, Trail Running, Sandboarding, etc...</span><br /><span face=""trebuchet ms" , sans-serif">Who went - Andrew, Kim R., Dan, Kat, Avery, Kim T., Gabrielle, Michelle, Scott, Therry, Megan, Mark, Chanel, Eric R., and Myself.</span><br /><span face=""trebuchet ms" , sans-serif">Weather - Highs in mid - 70's, lows in the high - 40's, clear skies, and a nearly full moon.</span><br /><br /><center><span face=""trebuchet ms" , sans-serif"><iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/iiGklvdwf30?rel=0&showinfo=0" width="560"></iframe></span></center><b style="font-family: "trebuchet ms", sans-serif;"><br /></b><b style="font-family: "trebuchet ms", sans-serif;">Mesquite Flats Sand Dunes -</b><span face=""trebuchet ms" , sans-serif"> Ya know - when you plan on hiking out and up a bunch of sand dunes, it's pretty awesome. But, when someone unexpectedly, hands you a semi-retired snow board (thanks again Mark), it has no choice but to become ultra-awesome®. </span><br /><span face=""trebuchet ms" , sans-serif">Next time - more boards and more beers!</span><span face=""trebuchet ms" , sans-serif"></span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlW4Ejkq86Y_pmsrjvcgeXQ-aRJ3Hn7jW3-Ou5EiVLLyeTSKEL5_8du0EPWxEI-ulYdMYGyUmQ2rm6thx3VnrUadD543IofhsK1ops62vsV6Sg0Lz7Xlulb1g-SUIz0BKEs_lim6ldyjTC/s1600/Sand+Dunes+-+Group+Photo.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlW4Ejkq86Y_pmsrjvcgeXQ-aRJ3Hn7jW3-Ou5EiVLLyeTSKEL5_8du0EPWxEI-ulYdMYGyUmQ2rm6thx3VnrUadD543IofhsK1ops62vsV6Sg0Lz7Xlulb1g-SUIz0BKEs_lim6ldyjTC/s640/Sand+Dunes+-+Group+Photo.jpeg" width="640" /></a></div><span face=""trebuchet ms" , sans-serif"></span><br /><a name='more'></a><span face=""trebuchet ms" , sans-serif"><b>Badwater/Devil's Golf Course -</b> This is always a must to check out. My advice is that if you have an option of going in the heat of the middle of the day, or going in the nice cool evening with a beautiful sunset to observe, I would go with the evening visit.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrEqNCpGDJYB8TOlKNC9axO8HWtLqnSALivVOJd-JnBHJ7ploLsK5xDDQkXI7b0-9lClc2FLGDo5vPG79u8o5vZMTF-X2mENJEWshVBLYQdQKGKASMjXaGwRmm9mrcsuFTBzZccpZxSr47/s1600/Devil%2527s+Golf+Course+-+Cropped.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrEqNCpGDJYB8TOlKNC9axO8HWtLqnSALivVOJd-JnBHJ7ploLsK5xDDQkXI7b0-9lClc2FLGDo5vPG79u8o5vZMTF-X2mENJEWshVBLYQdQKGKASMjXaGwRmm9mrcsuFTBzZccpZxSr47/s640/Devil%2527s+Golf+Course+-+Cropped.jpg" width="640" /></a></div><br /><span face=""trebuchet ms" , sans-serif"><b>Ubehebe Crater -</b> First thing I think of when I think "crater" is meteor impact, or something. And I don't even know what I think about when I hear "Ubehebe", but the thing is that this crater is not from a meteor impact, it is caused by a volcanic eruption a couple thousand years ago. What's really weird is that there are at least three craters, so I don't know if there were three eruptions? I should have read the big sign thingy that gave all these answers. But anyway, it's really cool to check out and I would highly advise hiking/running down into it!</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKdcocvPrsQtaExgvXn0QeVSmWOCTSXU6wyLWuDwSsv_I69OJR6JlI7FMkoYHhk2uG8XiUoP383gfMM5WTy6ZzjUY6WfKOQK8HfzjR7t4bRE3MpdlGGk13OOhtU_li3cNZKF0y88TzgxKS/s1600/highres_447150223+-+Cropped.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="328" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKdcocvPrsQtaExgvXn0QeVSmWOCTSXU6wyLWuDwSsv_I69OJR6JlI7FMkoYHhk2uG8XiUoP383gfMM5WTy6ZzjUY6WfKOQK8HfzjR7t4bRE3MpdlGGk13OOhtU_li3cNZKF0y88TzgxKS/s640/highres_447150223+-+Cropped.jpg" width="640" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif"><b>Darwin Falls -</b> So, when we asked a local about the Darwin Falls and where to find them, we were told - "It's only about 20 feet tall and not really much to look at". And after I had a few minutes to think about it, I thought - "Ok, we just drove over an hour to get here, so I want to see something interesting"! But I also thought - "Ya know, almost everything to be found in Death Valley isn't really that spectacular until you consider that it is located in the middle of the lowest and hottest place in North America. Suddenly, a 20 foot waterfall oasis thingy is really pretty dang cool"! So, we hiked the mile or so to the waterfall, and you know what? It was pretty dang cool!</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6SxeL8Ox-QajPDwQzzJ9y5Ku6Y2y0bLnYSUzm_NfeYZwBLCwC3SQmjvPRxh3W-aqqiLB70Mk8UdRBhdBQfY20eAmnJpg8Nze6W80J0iupKV2FAU-59HfqR9q0ACcYeku9E7Hg7AHNeEf4/s1600/Darwin+Falls+1.jpeg"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6SxeL8Ox-QajPDwQzzJ9y5Ku6Y2y0bLnYSUzm_NfeYZwBLCwC3SQmjvPRxh3W-aqqiLB70Mk8UdRBhdBQfY20eAmnJpg8Nze6W80J0iupKV2FAU-59HfqR9q0ACcYeku9E7Hg7AHNeEf4/s640/Darwin+Falls+1.jpeg" width="640" /></a></div><b style="font-family: "trebuchet ms", sans-serif;"><br /></b><b style="font-family: "trebuchet ms", sans-serif;">The Racetrack (The Playa) -</b><span face=""trebuchet ms" , sans-serif"> When you head out to "The Racetrack", be prepared for an hour or so ride on washboard roads, that can leave you thinking - "Man these moving rocks better be worth it"! Well, it was! But the shocks on the Expedition may have another opinion. Afterward, the ride home was a bit more bouncy. They may need to be replaced soon, but to be honest, they probably needed to be replaced anyway. Anyway, there really are rocks out there that have left tracks as if they moved on there own. There are many theories ranging from Aliens to freak winds to just plain magic, but here is a link to the </span><a href="http://news.discovery.com/earth/weather-extreme-events/mystery-of-death-valleys-moving-rocks-solved-140827.htm" style="font-family: "trebuchet ms", sans-serif;">"official"</a><span face=""trebuchet ms" , sans-serif"> explanation</span><span face=""trebuchet ms" , sans-serif">. Personally, I am going to keep believing in the Alien theory.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDe3dvOdFkXVJRhq7fPBi0lXzVbdDAFEYGuTlamgIGWGz57IzY1v-L22_Np6N85WzY_Ooa2tPVHzAHC55U8RXymfrsWT6xhDDrw6B8WV3N0JaKT4Of-WIXTeAgBHHEN3TQsEP7G-9iEx3n/s1600/highres_447132915+-+Cropped.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDe3dvOdFkXVJRhq7fPBi0lXzVbdDAFEYGuTlamgIGWGz57IzY1v-L22_Np6N85WzY_Ooa2tPVHzAHC55U8RXymfrsWT6xhDDrw6B8WV3N0JaKT4Of-WIXTeAgBHHEN3TQsEP7G-9iEx3n/s640/highres_447132915+-+Cropped.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><span face=""trebuchet ms" , sans-serif">Getting out to The Racetrack - From the "If I knew then what I know now category": When I found out that 4WD was not completely necessary to get out there, I thought - "Great, now more vehicles can get out there (even Andrew and his Civic, if he had brought it)". But after driving for an hour on a total washboard dirt road, I would have to say that you really should not take your everyday driver out there. Even if it has AWD, 4WD, or even just high-clearance. It is a very rough ride and we saw a couple off-road trucks lose tires to rock punctures. My shocks are not the same.</span></div><div class="separator" style="clear: both;"><span face=""trebuchet ms" , sans-serif">Special note - I am officially buying a tire repair kit and bringing a tire inflator out on any kind of "drive" like this again. Getting stuck out there can ruin your day! Also, just want to acknowledge Dan's beyond-the-call-of-duty effort to get a stranded truck back to civilization. He rescued there truck and their day! Karma points going your way.</span></div><div class="separator" style="clear: both;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><div class="separator" style="clear: both;"><span face=""trebuchet ms" , sans-serif">Oh yeah! - I almost forgot to mention that this year there was a "Super Bloom" of flowers and stuff. It really added some incredible color to a pretty barren (but cool) place.</span></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyAZwJRK8eOfRmoU7X_Lt_Nu-HJmoyIFsmj2YK7yjlJOmbudHWBNtH3Vci6CvkQeb5OP2JVN32WWX0U_7kWj2wRawshUXbneQ4b5cRM6nBRhCxqBAsgL1xy-vhPvex_7bTLn89FCH1LewN/s1600/Flowers+1.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyAZwJRK8eOfRmoU7X_Lt_Nu-HJmoyIFsmj2YK7yjlJOmbudHWBNtH3Vci6CvkQeb5OP2JVN32WWX0U_7kWj2wRawshUXbneQ4b5cRM6nBRhCxqBAsgL1xy-vhPvex_7bTLn89FCH1LewN/s640/Flowers+1.jpeg" width="640" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif"><u><b>Images</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">The Meetup <a href="http://www.meetup.com/SDMicroAdventures/photos/26761148/" target="_blank">Photo Album</a>.</span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Video</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="https://youtu.be/iiGklvdwf30" target="_blank">Sandboarding Mesquite Flats Sand Dunes</a></span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Tips and Tricks</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">For five bucks you can get a shower and a dip in the pool next door at the Furnace Creek Resort. </span></li><li><span face=""trebuchet ms" , sans-serif">If you are staying at Furnace Creek, fill up the gas tank at the station next door before you go anywhere in the park. It's a big park and very few gas options available.</span></li><li><span face=""trebuchet ms" , sans-serif">The drive out to the racetrack is pretty long, nearly offroad, and away from any cell coverage. Make sure your vehicle can handle the drive and that your spare is in good condition. We saw a few vehicles (4x4s) with flats (some had a spare that also got flat).</span></li></ul><span face=""trebuchet ms" , sans-serif"><br /><u><b>Campground</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Furnace Creek - (<a href="http://www.reserveamerica.com/" target="_blank">Reserve America</a>, <a href="https://www.google.com/maps/d/edit?mid=zAil_wsVgJO4.kybhfyS0MrXA&usp=sharing" target="_blank">Map</a>)</span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Lodging</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="https://www.oasisatdeathvalley.com/" target="_blank">The Oasis at Death Valley</a></span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Dining</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">TBA</span></li></ul><u style="font-family: "Trebuchet MS", sans-serif;"><b>Maps</b></u><br /><ul><li><a href="https://www.google.com/maps/d/edit?mid=zAil_wsVgJO4.kybhfyS0MrXA&usp=sharing" style="font-family: "trebuchet ms", sans-serif;" target="_blank">ALP Map</a></li></ul><b style="font-family: "trebuchet ms", sans-serif;">Links</b><br /><ul><li><span face=""trebuchet ms" , sans-serif">Death Valley Super Bloom <a href="http://www.businessinsider.com/death-valley-super-bloom-flowers-nature-national-park-service-2016-2#ooid=01dmlkMTE616OoZ2tqGOHaK0lNmyS1TZ" target="_blank">video</a>.</span></li></ul><div><br /></div><div><span face=""trebuchet ms" , sans-serif">See you out there!</span></div><div><div><span face=""arial" , "helvetica" , sans-serif">Jim</span></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-13203296011391240732023-04-03T20:38:00.007-07:002023-04-03T20:38:56.234-07:00Climb, Scramble, and Explore Joshua Tree National Park<div style="text-align: left;">Date: 12/11/2015</div><span face=""trebuchet ms" , sans-serif">Type: Rock Climbing, Scrambling, and Exploring</span><br /><span face=""trebuchet ms" , sans-serif">Who went - Therry, Gaby, Brian, Erick, Jared, Andrew, Shana, Tami, Keri, Regina, Erica, and Myself.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqYEIlIQzYONCmoSpN8gwc-FUvznvqFWDjtEsaMZg0TWKGNNSLgG076oi5_VoIqxUv7KyeXmoRkLXnH9l-Va-8voy02plvn5nqBwSDVFWZw9gP6R3glhpYY-jUj7ksW7dOtmDVTkFOMRnp/s1600/highres_445071310+Cropped.jpg" style="margin-left: 0em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqYEIlIQzYONCmoSpN8gwc-FUvznvqFWDjtEsaMZg0TWKGNNSLgG076oi5_VoIqxUv7KyeXmoRkLXnH9l-Va-8voy02plvn5nqBwSDVFWZw9gP6R3glhpYY-jUj7ksW7dOtmDVTkFOMRnp/s640/highres_445071310+Cropped.jpg" width="640" /></a><br /><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">So, the trip started out really testing what I would call my Weather Karma. You see, for the past few years I have been more and more vocal in pointing out how lucky I am when it comes to the weather and it's desire to cooperate with my adventure plans. At first I would tread lightly when asked, even knocking on wood a few times. But over the last year I have been outright challenging Weather Karma to try and ruin the upcoming adventure. I would joke about it and I even stopped knocking on wood (not even secretly). Well, I really thought this weekend I was going to have to eat some crow and endure a few days of foul weather. As we were driving toward Joshua Tree, we were in a complete downpour, and just as I was preparing my little speech about how we are going to pay the price for my lack of respect for Weather Karma, and how we will just have to slog though it, I caught a glimpse of a little piece of blue sky in the distance. Then, as the rain started easing up, the blue patch got bigger and bigger. Suddenly we were under blue skies and the weekend started looking a lot brighter. I proceeded to neatly folded my concession speech to Weather Karma and put it away for another adventure.</span><br /><a name='more'></a><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">Climbing at Cyclops - Erick set some solid anchors and we all got our first climbs of the trip in.</span><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvdAERlUBp6uWWC5xJCZB1QsqRGyFF_r_n9D_fIr3D34IuOLHU30es3v3G0Qr9iTZB3j-EWxDcyfIYGcVMvptKYY_RSYWXITIcHoOSSGvdgX_yEyOj-fcalnQ3_nh0-ktyU6-0WBzyszVS/s1600/Cyclops.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvdAERlUBp6uWWC5xJCZB1QsqRGyFF_r_n9D_fIr3D34IuOLHU30es3v3G0Qr9iTZB3j-EWxDcyfIYGcVMvptKYY_RSYWXITIcHoOSSGvdgX_yEyOj-fcalnQ3_nh0-ktyU6-0WBzyszVS/s320/Cyclops.jpeg" width="320" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">After a few hours of climbing we headed across the intersection to The Chasm of Doom, had lunch, and then did some cool exploring.</span><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv3YIT33ULVHMsExcjh7AMEOHqrHZf__rmSA1cmM9qK62h2f6wCPY_7i7Vnm7KaBBeu9o8_dQF0GKFwKs_BnL9wL-A3Ujd8dnPt3wirO8iZDrJ4Bnf9lTJpKj_q4WpOh89PNSLeiHrB6v9/s1600/Hall+of+Horrors.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv3YIT33ULVHMsExcjh7AMEOHqrHZf__rmSA1cmM9qK62h2f6wCPY_7i7Vnm7KaBBeu9o8_dQF0GKFwKs_BnL9wL-A3Ujd8dnPt3wirO8iZDrJ4Bnf9lTJpKj_q4WpOh89PNSLeiHrB6v9/s320/Hall+of+Horrors.jpeg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><span face=""trebuchet ms" , sans-serif">As the day was ending and sunset was approaching, we hightailed it over to The Hall of Horrors to squeeze in (literally) some scrambling and exploring before it got too dark. Luckily, because for how much I tell myself to bring a headlamp (just in case), I went off with out mine again.</span><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdq5wsEw_1nfja_wypn8TEv9ZkrN0YdnbG1r_-zrxrvtaQQaUl7IjiDrsxoBfnSnhLalNTnlIuaSx8LhuE-djwmyL3aPLhLA2upk1jRZYO9JC6hWcgYu6e21I-DQxNhKd8k9xx94QMIIae/s1600/Hall+of+Horrors+2.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdq5wsEw_1nfja_wypn8TEv9ZkrN0YdnbG1r_-zrxrvtaQQaUl7IjiDrsxoBfnSnhLalNTnlIuaSx8LhuE-djwmyL3aPLhLA2upk1jRZYO9JC6hWcgYu6e21I-DQxNhKd8k9xx94QMIIae/s320/Hall+of+Horrors+2.jpeg" width="180" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><span face=""trebuchet ms" , sans-serif">There is a wall at Indian Cove that is normally pretty popular, but on Sunday morning we had it all to ourselves. By the early afternoon, the wind began to really pick up, so we cleaned up our gear, packed up camp, and headed home. Oh and a whispered - "thanks" to Weather Karma.</span><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6SFjvd45bb8aU4kFCG1TGNukxyownetqTEbBKEHi7kM5T7o66FN85uzNniiUorBvElnifRFUMsN5s5GndaF4b_7BHCQtsvetFJy1elJYQ_9xVUQPgGl55wAZLwwd0muYwrvklwsu8BVaZ/s1600/Climbing+at+Indian+Cove.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6SFjvd45bb8aU4kFCG1TGNukxyownetqTEbBKEHi7kM5T7o66FN85uzNniiUorBvElnifRFUMsN5s5GndaF4b_7BHCQtsvetFJy1elJYQ_9xVUQPgGl55wAZLwwd0muYwrvklwsu8BVaZ/s400/Climbing+at+Indian+Cove.jpeg" width="400" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">Ya know what... I really feel like everyone found out something about themselves on this trip (I know that sounds a bit over-dramatic, but its true). There were members who had never climbed outside and learned something new. T</span><span face=""trebuchet ms" , sans-serif">here were some who had never climbed outside and excelled past some of us who have :-( And there were some who seemed to push to a new level of climbing ability. But I think everyone at some point overcame some trepidation, anxiety, and maybe even a bit of fear. And that's what this group is all about.</span><span face=""trebuchet ms" , sans-serif"> </span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><u style="font-family: "trebuchet ms", sans-serif;"><b>Images</b></u><br /><ul><li><span face=""trebuchet ms" , sans-serif">The Meetup <a href="http://www.meetup.com/SDMicroAdventures/photos/26573480/">Photo Album</a>.</span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Video</b></u></span><br /><span face=""trebuchet ms" , sans-serif"><u><b><br /></b></u></span><u style="font-family: "trebuchet ms", sans-serif;"><b>Tips and Tricks</b></u><br /><ul><li><span face=""trebuchet ms" , sans-serif">There is minimal drinking water throughout the park, so bring some sizeable containers and fill them up at one of the park entrances. Each has a faucet of some kind.</span></li><li><span face=""trebuchet ms" , sans-serif">Always be prepared for WIND. I have endured a couple wiped out campsites because of it.</span></li></ul><span face=""trebuchet ms" , sans-serif"><u style="font-weight: bold;">Campgrounds</u> (<a href="https://www.google.com/maps/d/edit?mid=zAil_wsVgJO4.kIHiPF75vuxE&usp=sharing">Map</a>)</span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Indian Cove (<a href="http://www.recreation.gov/camping/indian-cove-campground/r/campgroundDetails.do?contractCode=NRSO&parkId=70952" target="_blank">Recreation.gov</a>)</span></li><li><span face=""trebuchet ms" , sans-serif">Hidden Valley (First come first serve)</span></li><li><span face=""trebuchet ms" , sans-serif">Jumbo Rocks (</span><span face=""trebuchet ms" , sans-serif">First come first serve)</span></li><li><span face=""trebuchet ms" , sans-serif">Black Rock (<a href="http://www.recreation.gov/camping/black-rock-campground/r/campgroundDetails.do?contractCode=NRSO&parkId=70953">Recreation.gov</a>) - Outside the park at the west end.</span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Lodging</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Soon to come</span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Dining</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Soon to come</span></li></ul><u style="font-family: "Trebuchet MS", sans-serif;"><b>Maps</b></u><br /><ul><li><a href="https://www.google.com/maps/d/edit?mid=zAil_wsVgJO4.kIHiPF75vuxE&usp=sharing" style="font-family: "trebuchet ms", sans-serif;" target="_blank">ALP Map</a></li></ul><b style="font-family: "trebuchet ms", sans-serif;"><u>Links</u></b><br /><ul><li><a href="http://www.meetup.com/SDMicroAdventures/events/224019904/"><span face=""trebuchet ms" , sans-serif">Meetup Event</span></a></li></ul><div><span face=""trebuchet ms" , sans-serif">I have been doing these adventures for about 6 years now, and for all of those years I have been saying that the best part has been meeting new people and learning new skills from those people. I almost always find myself with people whose skills surpass my own and after a little ego wound licking I feel a sense of gratitude because my skills have been improved that much more. Well, on this weekend I found myself </span><b style="font-family: "trebuchet ms", sans-serif;">surrounded</b><span face=""trebuchet ms" , sans-serif"> </span><span face=""trebuchet ms" , sans-serif">by superior skills and drive and that just makes me that much more grateful. And I am getting a lot better at wound licking!</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Thanks to everyone that went and put it out there!</span></div><div><div><span face=""arial" , "helvetica" , sans-serif"><a href="http://www.adventurelifeproject.com/p/about-me_16.html" target="_blank">Jim</a></span></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-23193489458430644482023-04-03T20:30:00.001-07:002023-04-03T20:30:10.243-07:00Exploring Big Sur<div style="text-align: left;">Date: 11/20/2015</div><span face=""trebuchet ms" , sans-serif">Type: Hiking, Exploring</span><br /><span face=""trebuchet ms" , sans-serif">Who went - Jim, Ben, Therry, Gaby, Megan, and Max</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwnBy6xcQl30A-G_D-s3lteTDsRHSdExYBhyk1E80sVvXBd6Vano1cnXBfTP8HUg_TubadRESDs3_CJaG8CS_VDkFGPk4F7vkENJwhS9cbuRWieWtpr1Qy6fYgKpElBxizovGESEGaghid/s1600/600_441840842.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwnBy6xcQl30A-G_D-s3lteTDsRHSdExYBhyk1E80sVvXBd6Vano1cnXBfTP8HUg_TubadRESDs3_CJaG8CS_VDkFGPk4F7vkENJwhS9cbuRWieWtpr1Qy6fYgKpElBxizovGESEGaghid/s400/600_441840842.jpeg" width="400" /></a></div><div><u style="font-family: "trebuchet ms", sans-serif;"><b><br /></b></u><u style="font-family: "trebuchet ms", sans-serif;"><b>Recap</b></u></div><span face=""trebuchet ms" , sans-serif">Friday Afternoon - Ben and I hiked up Mt. Manuel (4 miles and 3400' of elevation). Now some would say we got a little lost, but as I always say, I think we just weren't where we wanted to be at certain points and times. Let's just say there was a lot of bush-whacking to get back to the trail before sunset. Once again I found myself saying - "I sure am glad I brought my headlamp!". Well, we got back on trail (with a few scratches) and got back to camp just a little after sunset.</span><br /><a name='more'></a><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtTFA-vJqgpt5u2BaZEXe4tG67BwkIJtosnGLyJT44Auy049OdkLwL98TlCiTnzDkUu3fpyFP5jLd11rv5PdN7BJRcHJRON6E_SOSzJLsqpdf4CToNVo_7ZotDoGDGzbaYvor9wgIKJx_L/s1600/Manuel+Mountain.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtTFA-vJqgpt5u2BaZEXe4tG67BwkIJtosnGLyJT44Auy049OdkLwL98TlCiTnzDkUu3fpyFP5jLd11rv5PdN7BJRcHJRON6E_SOSzJLsqpdf4CToNVo_7ZotDoGDGzbaYvor9wgIKJx_L/s400/Manuel+Mountain.jpg" width="400" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">Saturday (What a full day!) - Hiked up to Pfeiffer falls from our campground. After reaching the falls, we noticed a little side trail that headed up above the falls. Now, some would say that we went off-trail, or maybe we went up a trail that was "labeled" dangerous, but I like to think that everything is relative and up for debate. But all went well and everyone returned intact and happy for the experience!</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgybVHakLDpZhaXWGolaCi7rb742gXSjXh9UbhwhzFwGtQxm9FIGyYOwElGHZgXzNeFOeHnIUiT58tXzik04XwFQYxUHUM1cliHmWWOwhjoy4EpyLGfzEIt9YS3nGBke6wTCYRahBpb1Yj0/s1600/Pfeiffer+Falls.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgybVHakLDpZhaXWGolaCi7rb742gXSjXh9UbhwhzFwGtQxm9FIGyYOwElGHZgXzNeFOeHnIUiT58tXzik04XwFQYxUHUM1cliHmWWOwhjoy4EpyLGfzEIt9YS3nGBke6wTCYRahBpb1Yj0/s400/Pfeiffer+Falls.jpg" width="400" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">While searching for Pfeiffer State Beach we ended up a ways down Highway 1 (way past the beach - in all fairness, the road is absolutely not marked). </span><br /><span face=""trebuchet ms" , sans-serif"><i><br /></i></span><span face=""trebuchet ms" , sans-serif"><i>**Side note - Just a heads up, if you find yourself in the Big Sur area, many of the very popular things to do and places to visit are not marked very well. Actually, in some cases, they aren't marked at all.</i> </span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">We ended up at Partington Cove. We did a couple little jumps off the rocks into the water (which was very cold, but not Zion cold), then we saw some locals jumping off the big jump. Now, this jump was a little over 30 feet, but the kinda crazy part was that you had to clear the rocks below which jutted out at least 10 to 12 feet, then also clear the first 3 feet of water that was shallow. So, when you are standing there and your brain is contemplating the jump, no matter how much you tell yourself that you can clear those rocks, you're not going to slip when you push off, and the water is surely deep enough, you're body has some different ideas. So as I was deep in thought and wishing that Dan was here to jump first, Gaby decides to take on Dan's role and goes for the jump. Then after a little more thinking, I convinced my objecting muscles to do the jump as well.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh-3-qRzNakVj0vX871QhoOVAFbhbvcGU8kJ6Vv_keYm3BG5BDxjE70XfI46qVQqV6Tz-fWgqJ0bqUvO8NaW9YwHSB0ehSuJxXDHOjJHPskq6NuEkUa9YzgvwLaanAIbGMojVMG3HF69yw/s1600/Gaby%2527s+Jump.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh-3-qRzNakVj0vX871QhoOVAFbhbvcGU8kJ6Vv_keYm3BG5BDxjE70XfI46qVQqV6Tz-fWgqJ0bqUvO8NaW9YwHSB0ehSuJxXDHOjJHPskq6NuEkUa9YzgvwLaanAIbGMojVMG3HF69yw/s320/Gaby%2527s+Jump.jpg" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCfLk73uftJ-ruI-9D0GR8yLBUyCJebSmtvL_vrsckZ8xtmnuJJAuFSRZf2pQ4MJo074aEw6VqZANtUBGxLKjZ35ziG_qUWtbgI2-1GJo_KC9stYJWjRAglS-hdIK56tqP-cMd85UNPFQf/s1600/Jim%2527s+Jump%255B.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCfLk73uftJ-ruI-9D0GR8yLBUyCJebSmtvL_vrsckZ8xtmnuJJAuFSRZf2pQ4MJo074aEw6VqZANtUBGxLKjZ35ziG_qUWtbgI2-1GJo_KC9stYJWjRAglS-hdIK56tqP-cMd85UNPFQf/s320/Jim%2527s+Jump%255B.jpg" width="240" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">In hindsight, I can't help but picture the scene when the Grinch is at the top of Mount Crumpet with all the stolen Christmas gifts, then his heart grows three sizes and he decides to return the Christmas gifts to the Whos. Well, on this day my ego <i>shrunk</i> three sizes. But, it is returning to full size and I am thankful that Gaby went and took the lead.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8arOIRUtEID4qjO7vtTzDSwyiSai0-No0-nkfcRB9_pDr4QtvYg1bogLWZ_sM2njFrfYSJxlpCvU0h3IUCq3tBFAYSiUICCf1xp3q6sDsVcnYSu_5trlcmDTxdNupC38judpD6oQRHy95/s1600/GrinchHeart.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="375" data-original-width="500" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8arOIRUtEID4qjO7vtTzDSwyiSai0-No0-nkfcRB9_pDr4QtvYg1bogLWZ_sM2njFrfYSJxlpCvU0h3IUCq3tBFAYSiUICCf1xp3q6sDsVcnYSu_5trlcmDTxdNupC38judpD6oQRHy95/s320/GrinchHeart.jpg" width="320" /></a></div><div style="text-align: center;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><span face=""trebuchet ms" , sans-serif">On to McWay Falls. Now, I thought we would be able hike down to the falls and get wet, but come to find out, we can't do that. The only way to get down to the beach is either scramble down the cliff on a very unmaintained trail, and possibly end up in cuffs on our return, or to paddle in. So, this gave us a great idea! A wonderfully, Grinchy idea (sorry my mind is still on Dr. Seuss)! I am already planning our SUP/Kayak trip to Big Sur. We are calling it SUPpacking or Kayakpacking. We will check out the Big Sur coast via SUPs and Kayaks. Then we will have the McWay beach to ourselves!</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjFVKAxpK9frdXOhAC8G3J-3dqY0V8LsCDSkDWkSV3CA4nnGo04okTIpT9jkQUm2tBWt_rjtpIr89yH4DQnt6ET1jWIDp7rY0K-h6lChn7Qd6ZR9HLVASvxoaAT-Z6ChWQQSFG-SFs8IXM/s1600/McWay+Falls.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjFVKAxpK9frdXOhAC8G3J-3dqY0V8LsCDSkDWkSV3CA4nnGo04okTIpT9jkQUm2tBWt_rjtpIr89yH4DQnt6ET1jWIDp7rY0K-h6lChn7Qd6ZR9HLVASvxoaAT-Z6ChWQQSFG-SFs8IXM/s400/McWay+Falls.jpg" width="400" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">We finished the day by finding Pfeiffer State Beach just in time for the sunset. Well, actually we just missed it, but it was still incredible. This is an awesome beach that must be visited, but it also looks like a great launch spot for our upcoming SUP-packing trip.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjntEyKvjN_lnjkBvMGqx5mWVjDoL5uAJY_Fz2_z8ct_zOsmD_iyzXrUuDURe9kcJPia9wekTLTa0y0Q16TXsNZ3KwbNlnCucYXqrik5aHh6VPu8MwJBDUU6MhmepDnEbOn0YnNwecRAPR8/s1600/PfeifferSB+3.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjntEyKvjN_lnjkBvMGqx5mWVjDoL5uAJY_Fz2_z8ct_zOsmD_iyzXrUuDURe9kcJPia9wekTLTa0y0Q16TXsNZ3KwbNlnCucYXqrik5aHh6VPu8MwJBDUU6MhmepDnEbOn0YnNwecRAPR8/s400/PfeifferSB+3.jpg" width="400" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">In conclusion, this was a great place to explore. My experience with forests is that they are usually in the mountains which means they are pretty cold at night and in the morning. This was not the case in Big Sur, even in November.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif"><u><b>Images</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">The Meetup <a href="http://www.meetup.com/SDMicroAdventures/photos/26573480/">Photo Album</a>.</span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Video</b></u></span><br /><ul><li><br /></li></ul><u style="font-family: "trebuchet ms", sans-serif;"><b>Tips and Tricks</b></u><br /><ul><li><span face=""trebuchet ms" , sans-serif">At Pfeiffer Big Sur Campground, the campsites from 62 - 71 are located directly under a Redwood forest canopy. The campsites along the river seem to be the most sought-after, but I don't think they are the best (IMHO).</span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Campgrounds</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Pfeiffer Big Sur Campground - (<a href="http://www.reserveamerica.com/facilityDetails.do?contractCode=CA&parkId=120068" target="_blank">Reserve America</a>, <a href="http://aireform.com/wp-content/uploads/20121100..-Big-Sur-SP-Campground-map.jpg">Map</a>)</span></li><li><span face=""trebuchet ms" , sans-serif">Molera Campground</span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Lodging</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="http://www.bigsurlodge.com/">Big Sur Lodge</a></span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Dining</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">TBA</span></li></ul><u style="font-family: "Trebuchet MS", sans-serif;"><b>Maps</b></u><br /><ul><li><a href="https://www.google.com/maps/d/edit?mid=zAil_wsVgJO4.kbsX0JWJ0Cow&usp=sharing" style="font-family: "trebuchet ms", sans-serif;" target="_blank">ALP Map</a></li></ul><b style="font-family: "trebuchet ms", sans-serif;"><u>Links</u></b><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="http://www.parks.ca.gov/?page_id=570">Pfeiffer Big Sur State Park</a></span></li><li><span face=""trebuchet ms" , sans-serif"><a href="http://www.weather.com/weather/today/l/USCA0099:1:US">Weather</a></span></li></ul><div><br /></div><div><span face=""trebuchet ms" , sans-serif">See you out there!</span></div><div><span face=""arial" , "helvetica" , sans-serif"><a href="http://www.adventurelifeproject.com/p/about-me_16.html" target="_blank">Jim</a></span></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-61623923859226553962023-04-03T20:26:00.004-07:002023-08-14T13:47:57.496-07:00Hiking Mt. Langley<p>Date: 8/1/2015</p><p>Type: Hiking, Rock Scrambling</p><span face=""trebuchet ms" , sans-serif">Who went - Brian, Dan, Eric, Joe, Rishi, Mike, Jared, and Me (Jim)</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiStxIJSyoFLWvhgPim3Rdo0DddBwL-jRJ1cn70ub5WJDx2A-kt6NHos9jnqd5rbL0P0de5Swq3JlCuzry3ogKXmG6mAW7kwfl-VAajQjbsnpjeVm-sCC_jqIqYdDAtcc_LiQPnLmZWsqli/s1600/Langley+Approach.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiStxIJSyoFLWvhgPim3Rdo0DddBwL-jRJ1cn70ub5WJDx2A-kt6NHos9jnqd5rbL0P0de5Swq3JlCuzry3ogKXmG6mAW7kwfl-VAajQjbsnpjeVm-sCC_jqIqYdDAtcc_LiQPnLmZWsqli/s400/Langley+Approach.jpeg" width="400" /></a></div><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">So, it is claimed that of all of California's 14ers, Mt. Langley is the second easiest to hike. And while that may be true, it is still a hike that should not be taken too lightly. For several years now, when asked how Langley compares to Whitney, I would say that I thought Langley was a lot more scenic, and this hike really seemed to reinforce my opinion.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><span face=""trebuchet ms" , sans-serif">Our hike started at the Cottonwood Lakes trail head at 6:45 a.m. The forecast called for 1.3 inches of rain for the day, but the morning was just perfect. The first part of our hike is in a wooded (but not to dense) forest and ascends at a fairly comfortable level along the Cottonwood Creek for about 4.5 miles and 600 feet of elevation gain. Here is where we reached a fork in the trail, go left and you hike up New Army Pass, or go right and hike up Old Army Pass. We chose Old Army Pass, and I highly recommend it. This takes you along the Cottonwood Lakes, which are pristine and beautiful. </span><br /><a name='more'></a><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEKb7IKGdivpf_z7SZ-pDr4uan7hNIOFZpl4HqBCBtV8EeY-Rewcp4V0FGrh-yOWHxsH5IhnP0P0g9OCSW2TcwYOrnjzSr4u5yRPkeeni00_A_sOIiI0q98qjP4-pdYUjwgQEbkepFBn0Z/s1600/Last+Water.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEKb7IKGdivpf_z7SZ-pDr4uan7hNIOFZpl4HqBCBtV8EeY-Rewcp4V0FGrh-yOWHxsH5IhnP0P0g9OCSW2TcwYOrnjzSr4u5yRPkeeni00_A_sOIiI0q98qjP4-pdYUjwgQEbkepFBn0Z/s400/Last+Water.jpeg" width="400" /></a></div><div style="text-align: center;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><span face=""trebuchet ms" , sans-serif">Word of note - Old Army Pass is a very steep ascent (750' in about 3/4 of a mile) which may not be enjoyable for those who don't enjoy steep hikes.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxmnz4UgCfI_GpGtkeUVrjz6NTyQMWvNOqhyphenhyphenYn1ixxqRiB7S16IZl5oLvQclTi65tyfztakeWMN1MQFP0zlzaRxm9XnJlvFY4k6GEURh9favCt1dr-SBpZaVe8OwL-KDwcSK49SN_Xq4EJ/s1600/Cottonwood+Lake+4.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxmnz4UgCfI_GpGtkeUVrjz6NTyQMWvNOqhyphenhyphenYn1ixxqRiB7S16IZl5oLvQclTi65tyfztakeWMN1MQFP0zlzaRxm9XnJlvFY4k6GEURh9favCt1dr-SBpZaVe8OwL-KDwcSK49SN_Xq4EJ/s400/Cottonwood+Lake+4.jpeg" width="400" /></a></div><div style="text-align: center;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><span face=""trebuchet ms" , sans-serif">At the top of this steep ascent, we reconnected with the New Army Pass, and the rest of the hike is easy, according to Eric (which he had to answer for by the time we reached the summit). Not many in our party agreed. The push from here is a climb through ever-deepening scree which just zaps the energy from you, all while gaining altitude.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCi2aYdGHn5bbbcmjZ2k4G_D08SGmLldzU4XDmfxSYAwJ8nRHW5oaS9MCbL2TbJA4iZ4TzeikFYP_3AmwPFHMeU6apq31GaMf6OgA_pL8TesCNqwTreQyjABc3Esdxi7gfjqJ8vpJdojmJ/s1600/Scree+Hike.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCi2aYdGHn5bbbcmjZ2k4G_D08SGmLldzU4XDmfxSYAwJ8nRHW5oaS9MCbL2TbJA4iZ4TzeikFYP_3AmwPFHMeU6apq31GaMf6OgA_pL8TesCNqwTreQyjABc3Esdxi7gfjqJ8vpJdojmJ/s320/Scree+Hike.jpeg" width="320" /></a></div><div style="text-align: center;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><span face=""trebuchet ms" , sans-serif">After climbing through the steepest part of this scree field, we reached a ridge and had to decide between going left and hiking through hundreds of feet of the same scree to the summit, or going right and doing a class 2/3 rock scramble to the top. We chose the rock scramble. </span><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrgRf_2xBkwUv2Nakzfx08law3uWxkeuKZAJk1PGFbEDQek26TpWbcEzx0y2gDNTQasXbIuI79jkeljjx3aYAzjdwOk_7hRykbweONQAK30aFKxrf6YEHzgV7jmUMkW-3FZzsobfuSpWVQ/s1600/Summit+Scramble.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrgRf_2xBkwUv2Nakzfx08law3uWxkeuKZAJk1PGFbEDQek26TpWbcEzx0y2gDNTQasXbIuI79jkeljjx3aYAzjdwOk_7hRykbweONQAK30aFKxrf6YEHzgV7jmUMkW-3FZzsobfuSpWVQ/s320/Summit+Scramble.jpeg" width="240" /></a></div><div style="text-align: center;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><span face=""trebuchet ms" , sans-serif">If you have any experience in rock climbing, then this is definitely the way to go. There is nothing that is very difficult, and it is all pretty protected (no falls more than 15 feet).</span><br /><span face=""trebuchet ms" , sans-serif"> </span><br /><span face=""trebuchet ms" , sans-serif">While we were climbing the rocks, we were keeping an eye on the dark heavy clouds that had been lingering above the peak and were noticing that they seemed to be moving in. By the time we reached the summit plateau we were beginning to get some hail, and upon reaching the peak, we were in a full-blown hail storm.</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX8eMp0BKiVSnd-Cvmgr3chk7Uthp3NyWnviaHYa43naVpRwQ33WLrsa1fGUNd-NkV58LmWFPRP9Y7TgWm7QZkTyR4eH29gLtq1aw5tJmGzF_NqiGeVgYG8-wDTMRcW0mNlXXapHaJitc5/s1600/Peak+3.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX8eMp0BKiVSnd-Cvmgr3chk7Uthp3NyWnviaHYa43naVpRwQ33WLrsa1fGUNd-NkV58LmWFPRP9Y7TgWm7QZkTyR4eH29gLtq1aw5tJmGzF_NqiGeVgYG8-wDTMRcW0mNlXXapHaJitc5/s400/Peak+3.jpeg" width="400" /></a></div><div style="text-align: center;"><br /></div><span face=""trebuchet ms" , sans-serif">Luckily, the storm only lasted 20 minutes, and the </span><b style="font-family: "trebuchet ms", sans-serif;"><u>images</u></b><span face=""trebuchet ms" , sans-serif"> of the surrounding mountains that it gave us was well worth the adversity!</span><br /><span face=""trebuchet ms" , sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1_fHHcJJcR45l6LUzYjyfnPVQ8EL79TB9fxMZf_HDTKq2fg5YMYcKVzg0bTy435xMApgNdZbFSuh59jO1eEX4vP9vGKsOIyd4n3k1HzZUEZfS04cHm3t8n8Cnqy-lSoemWRXzzNjW2b-W/s1600/Group+at+Summit.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1_fHHcJJcR45l6LUzYjyfnPVQ8EL79TB9fxMZf_HDTKq2fg5YMYcKVzg0bTy435xMApgNdZbFSuh59jO1eEX4vP9vGKsOIyd4n3k1HzZUEZfS04cHm3t8n8Cnqy-lSoemWRXzzNjW2b-W/s400/Group+at+Summit.jpeg" width="400" /></a></div><div style="text-align: center;"><span face=""trebuchet ms" , sans-serif"><br /></span></div><span face=""trebuchet ms" , sans-serif">Funny side note - Dan, and for some reason only Dan, was becoming electrically charged and feeling the energy in his head. Part of me wanted to grab his arm and feel the energy and the other part wanted to stay the heck away from him. Sadly, I went for the latter.</span><br /><span face=""trebuchet ms" , sans-serif"><span style="line-height: 22.4px;"><br /></span></span><span face=""trebuchet ms" , sans-serif"><u><b>Images</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="http://www.meetup.com/SDMicroAdventures/photos/26310934/">Meetup Album</a></span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Video</b></u></span><br /><ul><li><br /></li></ul><u style="font-family: "trebuchet ms", sans-serif;"><b>Tips and Tricks</b></u><br /><ul><li><span face=""trebuchet ms" , sans-serif">Try my High-Altitude Cocktail (Caffeine, Advil, Sugar, and Electrolytes)</span></li><li><span face=""trebuchet ms" , sans-serif">The last place to fill up on water before the main ascent is at Cottonwood Lakes #4.</span></li><ul><li><span face=""trebuchet ms" , sans-serif"><i><b>If you are ever debating whether to filter your water, see note below.</b></i></span></li></ul><li><span face=""trebuchet ms" , sans-serif">There is no cell coverage up here, so if you are meeting people up here, have a communication plan ahead of time.</span></li></ul><span face=""trebuchet ms" , sans-serif"><u><b>Campgrounds</b></u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif">Horseshoe Meadows (No Reserve, Walk-in, <a href="https://www.google.com/maps/d/edit?mid=z0s5gidjib1I.kzaXrYvVGubE&usp=sharing" target="_blank">Location</a>, and <a href="http://www.fs.usda.gov/recarea/inyo/recreation/hiking/recarea/?recid=20694&actid=29" target="_blank">Info</a>) - This is a mostly walk in campground which is first come first serve. If you get in late and are hiking early in the morning and just need a few hours of sleep, I recommend boondocking it. As long as you can find a parking place, there is plenty of space to just plop down a cot or sleeping bag and crash. Or sleep in the car for that matter.</span></li><li><span face=""trebuchet ms" , sans-serif">Alabama Hills</span><span face=""trebuchet ms" , sans-serif"> - Under a tree or by the creek.</span></li><li><span face=""trebuchet ms" , sans-serif">Lone Pine Campground () - Not recommended since the drive from this campground would probably take about 45 minutes to an hour.</span></li></ul><span face=""trebuchet ms" , sans-serif"><u>Lodging in Lone Pine:</u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="http://www.whitneyportalstore.com/" target="_blank">Whitney Portal Hostel and Store</a></span></li><li><span face=""trebuchet ms" , sans-serif"><a href="http://portalmotel.com/" target="_blank">Portal Motel</a></span></li></ul><span face=""trebuchet ms" , sans-serif"><u>Dining</u></span><br /><ul><li><span face=""trebuchet ms" , sans-serif"><a href="http://pizzafactory.com/" target="_blank">Pizza Factory</a></span></li><li><span face=""trebuchet ms" , sans-serif">Alabama Hills Cafe (Incredible Breakfast)- <span style="line-height: 21px;">111 West Post Street, Lone Pine </span><span style="line-height: 21px;">(760) 876-4675</span></span></li></ul><span face=""trebuchet ms" , sans-serif"><b><u>Maps</u></b></span><br /><ul><li><a href="https://www.google.com/maps/d/edit?mid=z0s5gidjib1I.kzaXrYvVGubE&usp=sharing" style="font-family: "trebuchet ms", sans-serif;" target="_blank">ALP Map</a></li></ul><b style="font-family: "trebuchet ms", sans-serif;"><u>Links</u></b><br /><ul><li><a href="http://www.fs.usda.gov/recarea/inyo/recreation/hiking/recarea/?recid=20896&actid=50" target="_blank"><span face=""trebuchet ms" , sans-serif">Cottonwood Lakes Trail</span></a></li></ul><div><div style="text-align: center;"><span face=""trebuchet ms" , sans-serif"><b>"Should I Filter?"</b></span></div><span face=""trebuchet ms" , sans-serif"></span><br /><span face=""trebuchet ms" , sans-serif">So, before this hike, I have been really pushing the envelope when it comes to filtering my water from various sources. When we reached Cottonwood Lake #4 (the last source of water), I filled up from a moving water source which seemed safe (and may have been), but what I was not investigating is where this moving water source was coming from. Well, it was coming directly from the stagnant, yet pristine looking, lake itself. My guess is that this water was a bit tainted. Now, I am not sure if it was the water or a little altitude sickness, but I was feeling pretty destroyed on the hike back down. Upon getting home, I was pretty much laid out and semi-bedridden for 2 weeks. My advice - Filter, filter, filter!</span></div><div><span face=""trebuchet ms" , sans-serif"><br /></span></div><div><span face=""trebuchet ms" , sans-serif">Life is an adventure, now get out and live it!</span></div><div><div><span face=""arial" , "helvetica" , sans-serif"><a href="http://www.adventurelifeproject.com/p/about-me_16.html" target="_blank">Jim</a></span></div><div><br /></div><div><center><a href="https://www.facebook.com/Adventure-Life-139963709347045/" target="_blank"><img src="https://drive.google.com/uc?export=view&id=0ByteQg0cTbQpcDdqSWc3ZktwVkE" /></a> <a href="http://www.meetup.com/AdventureFit/" target="_blank"><img src="https://drive.google.com/uc?export=view&id=0ByteQg0cTbQpYlZXd1V1VXFsTWc" /></a> <a href="https://twitter.com/AdvLifeProject" target="_blank"><img src="https://drive.google.com/uc?export=view&id=0ByteQg0cTbQpU1FoaHB2Qnp2Ujg" /></a> <a href="https://www.youtube.com/channel/UCV1O5xjgcgggu3pLq5wg9cA" target="_blank"><img src="https://drive.google.com/uc?export=view&id=0ByteQg0cTbQpcWt5YlBYcVpUc2s" /></a> <a href="https://www.instagram.com/adventurelifeproject/" target="_blank"><img src="https://drive.google.com/uc?export=view&id=0ByteQg0cTbQpZDhPeEQ2b2ttejg" /></a> </center><center><br /></center><center style="text-align: left;"><span face=""trebuchet ms", sans-serif">This posting is a living document provided by The Adventure Life Project and may change throughout its life.</span></center></div></div><div><span face=""trebuchet ms", sans-serif"><br /></span></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-1658509273496154922022-09-27T11:56:00.004-07:002024-01-08T14:36:57.341-08:00Running The Longevity Gauntlet<div style="text-align: left;">Us humans are running the longevity gauntlet, we always have been, and we always will be. The gauntlet is a series of obstacles that we face in our quest to live a long and happy life, and the one we are running today looks different from the one we were running a hundred years ago, and much more different than the one of a thousand or a hundred thousand years back. And the gauntlet will look much different in the next couple decades as well. The gauntlet we face is always changing due to breakthroughs in medical science as well as personal lifestyle choices.</div><div><br /></div><div>We all may be running the gauntlet, but because of personal choices we make in the way we live our lives, the gauntlet looks a lot different for each of us. For some the gauntlet feels like an endless set of obstacles, while for others it seems almost non-existent.</div><div><br /></div><div>Most people living in the Western world address the gauntlet via medical treatments, prescription drugs, or questionable supplements, each of which is designed specifically to help us clear the current hurdle we are confronted with. If we are lucky, and most are, we clear the hurdle, take a breath and then, after a bit of time, find ourselves facing the next one, which modern medicine has been working diligently on a treatment for. We undergo that treatment and if we are lucky enough, we survive and get to face the next hurdle. This is the gauntlet.</div><div><br /><span><a name='more'></a></span></div><div><br /></div><div>Some of us are running a gauntlet that has a much different outlook, where the hurdles are so tiny that we barely know that they are there. Believe it or not, it is highly possible to live a life where the gauntlet doesn’t even exist (at least not until we face the final hurdle - death itself). While dying of old age has disappeared from the certificate of death, our goal is to make it reappear.</div><div><br /></div><h4 style="text-align: left;">Tricking The Timekeeper</h4><div>We climbed down out of the trees and began walking upright about 8 million years ago, we started really looking human about 2 million years ago, we were almost fully modern about 200,000 years ago, and we became the people we are today about 70,000 years ago, give or take. 8 million years of evolution has led to what we are today, and whatever it was that was good or bad for us during that stretch still lingers within us to this day.</div><div><br /></div><div>While evolution has been fairly kind to us as a species, it does have a few tricks up its sleeve.</div><div><br /></div><div><u>The trade-off</u> - the things that help us survive early in life are the very things that take us down toward the end. The systems that help us grow and become strong are the very same ones that cause diseases such as cancer. Even more diabolical is what our DNA has in store for us. Our DNA doesn’t care about the quality of our lives and if we are happy or not. All it cares about is that we carry out its reproduction and survival through propagation and development into a creature that can repeat the cycle. Any amount of time we spend on the planet after carrying out this task is not only un-useful but actually an obstacle. Once we became obsolete, we needed to be gotten rid of.</div><div><br /></div><div>Mother Nature needed an indicator to know when we were becoming obsolete. Unfortunately, even though we have developed an advanced society with an excess of all the resources that were so scarce for our ancestors, Mother Nature didn’t get the memo. Most, if not all the internal triggers that announced our ensuing obsolescence within our ancient ancestors, still exist within us today.</div><div><br /></div><div>If we could figure out what those triggers are, maybe we could figure out how to turn them off. There is a wealth of scientific research being applied to figuring out this exact problem. But currently, they are still just scratching the surface. So for now all we can do is apply mostly correlational data and anecdotal success stories to try and come up with our own strategies to navigate the gauntlet.</div><div><br /></div><div>We could start with a question - What might indicate that an individual is no longer a productive part of the society enshrined with the task of propagating the species? Two things come to mind, first a cessation in propagation (not having sex), and the second being an inability to provide for the immediate family or the tribe. This would entail an inability to hunt or gather, predominantly, by getting slower and weaker.</div><div><br /></div><div style="text-align: center;"><i>“The latter part of the life cycle [becomes] a genetic garbage can.”</i> - Geneticist Michael Rose</div><div><br /></div><div>For the former, all we need to do is convince our bodies that we are still in the process of producing offspring. While Mother Nature has built in regulators telling her when reproduction is supposed to stop, what if the hormones produced during sex create a conflict in the system. Maybe just trying is enough to push back the expiration date a bit. It’s definitely worth a shot. What’s the harm?</div><div><br /></div><div>For the latter - what if we could convince our bodies that we are still tracking and hunting and gathering (not slowing down), that we are still producing and still worthy of sticking around for a few extra years. If we can reproduce the physical stimulus that tells our physiological systems that we are still viable and valuable, then maybe we can head off our inevitable decline.</div><div><br /></div><div>We have the tools and the time at our disposal to do all the things necessary to maintain that stimulus-response mechanism for quite a long time. Much longer than Mother Nature built into us. It’s definitely plausible, if not entirely possible, but even if we are not sure of it’s probability, the things we will do in the process of attempting to trick Mother Nature into giving us a few more decades are proven to aid in the improvement in our chances of defeating the hurdles of the gauntlet and will most assuredly improve the years we have in us. And that’s the real goal anyway.</div><div><br /></div><div>Spoiler Alert - You may notice a lot of similarities in the causes and prevention strategies for most of the diseases of the gauntlet.</div><div><br /></div><h4 style="text-align: left;">Reduction of Inflammation</h4><div>Inflammation is one of the responses of the body's immune system. When an infection or injury is detected, there is an inflammatory response as a part of the immune response. This is known as acute inflammation, and it is accompanied by pain, swelling, and redness, and usually only lasts for a few hours or days.</div><div><br /></div><div>Chronic inflammation is when this response lingers and can even spread throughout the entire body. The pain and swelling may be unnoticeable and we may not even know we are experiencing it. But for many, it exists and can be the cause of persistent ailments and diseases. Chronic inflammation is indicated in almost every one of the diseases we potentially face in the gauntlet including cancer, heart disease, rheumatoid arthritis, type 2 diabetes, asthma, and cognitive decline and dementia (in older adults).</div><div><br /></div><div>Causes of chronic inflammation include chronic stress, untreated acute inflammation, autoimmune disorders, chemical irritants, smoking, obesity, and alcohol.</div><div><br /></div><div>Lifestyle changes are the best way to reduce chronic inflammation in the short run as well as the long-term. These lifestyle changes include the most obvious like quitting smoking, reducing alcohol consumption (especially the hard stuff), and avoiding toxic chemicals in our urban environment. But to take it to the next level, we need to adopt a physically active lifestyle that includes adequate cardio and strength training aimed at achieving a healthy physique as well as consuming the nutrients our body needs (nuts, leafy greens, fatty fish, tomatoes, fruits, berries, olive oil) while reducing and eliminating the substances (refined carbs, sugars, hydrogenated oils, processed meats) that are harmful.</div><div><br /></div><div>Report from PubMed - <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3236599/" target="_blank">Strategies for Reducing or Preventing the Generation of Oxidative Stress</a></div><div><br /></div><h4 style="text-align: left;">Preventing Cancer</h4><div>After decades of research and hundreds of billions of dollars invested, there still is no cure for cancer, only treatments. While many of these treatments have been proving more and more successful, there still seems to be only one viable “cure” for cancer and that is prevention.</div><div><br /></div><div>There is growing evidence that cancers or, more accurately, cancerous cells and tissues, progress through their entire life cycle within us throughout our entire lives. But, it is our immune system that keeps these cells from progressing and becoming deadly. The key is that our immune system must keep these cancers from reaching a level of development that they can no longer be eliminated.</div><div><br /></div><div>In fact, studies have been done showing that when a cancer reaches a certain growth level, it can incorporate the very immune cells that are supposed to fight it. When this happens, the immune system will no longer even attempt to fight the cancer. At this point, our fate lies with the medical community to help in its eradication. It’s possible that this is the point when the cancerous cells become what is diagnosed as cancer.</div><div><br /></div><div>So, every one of us not only possesses the ability to fight off every type of cancer, it is something we are doing all the time. Odds are that it is only when external factors weaken our immune system’s ability to eliminate cancerous, or pre-cancerous cells that we struggle to contain it.</div><div><br /></div><div>Obviously, different types of cancer will be affected by different lifestyle choices (i.e. smoking and lung cancer, alcohol and liver cancer, etc…), but by making overall healthy choices, we can successfully combat the whole family of cancers that we face.</div><div><br /></div><div>Adoption of a healthy lifestyle that strengthens and improves our immune system will create an environment within us that is ill-suited for cancer growth, while at the same time eradicating the cells that do happen to become cancerous..</div><div><br /></div><h4 style="text-align: left;">Preventing Heart Disease</h4><div>Heart disease is the leading cause of death amongst both men and women, and has held the top spot for most of the past hundred years. While we could examine the most common causes of heart disease:</div><div><ul style="text-align: left;"><li>High blood pressure and cholesterol</li><li>Smoking</li><li>Overweight and obesity</li><li>Diabetes</li><li>Poor diet</li><li>Lack of physical activity</li></ul></div><div><br /></div><div>It is important to question why heart disease became the number one killer in the first place. There was a time when people, for the most part, didn’t die from heart disease. So what changed? Were we more active? Did we consume more whole food and less processed stuff? How much sugar did we consume a hundred years ago? Most women avoided smoking. Once our hygiene improved, we were living a much healthier lifestyle, believe it or not.</div><div><br /></div><div>It is more than obvious that heart disease is caused by lifestyle choices, but the good news is that the poor choices we have been making can be changed for the better. These lifestyle choices are as simple as adopting a proper diet, getting adequate exercise, and quitting smoking.</div><div><br /></div><div>But these changes must start today. It would be far better to start your cardio routine before the heart attack, and preventing plaque build up in our arteries is much easier than getting rid of it. And there’s never a better time to stop smoking than today. Integrating these three lifestyle choices into our everyday lives will drastically reduce our risk of heart disease from the obstacles in the gauntlet.</div><div><br /></div><div>There are so many reasons that we must do whatever we can to protect our heart and keep it healthy, but there is one last thing to consider - Every cell type in our body has some level of regeneration, except cardiac cells. Whatever damage we do to our heart, it is permanent.</div><div><br /></div><div style="text-align: center;"><i>“When we ask what kinds of physical activity levels would have driven the evolution of our cardiovascular system and the evolution of our neurobiology and our musculoskeletal system, the answer is not likely 30 minutes a day of walking on a treadmill. It's more like 75-plus minutes a day."</i> - From <a href="https://uanews.arizona.edu/story/modern-huntergatherers-show-value-exercise" target="_blank">Modern Hunter-Gatherers Show Value of Exercise</a></div><div><br /></div><h4 style="text-align: left;">Preventing Liver Disease</h4><div>The liver is an incredibly versatile organ. It helps regulate the fat and sugar content in our blood stream, filters out all the toxins (ones that we produce ourselves as well as the external ones) from our system, and stores vital vitamins and energy in the form of glycogen. Along with its versatility, it is extremely resilient (it can regenerate up to two thirds of itself).</div><div><br /></div><div>The most common disease of the liver is cirrhosis, or scarring of the liver, and is the precursor for one of the two causes of liver failure. When the scarring becomes so bad, either the liver will just fail, or the scarring will lead to cancer. The two most common causes of this scarring are, heavy, long-term alcohol consumption which puts an incredible strain on the liver's filtering capabilities, and obesity and insulin resistance (which many times are related) which are associated with the toxic build up of fat in the liver.</div><div><br /></div><div>By choosing a healthy diet which includes fruits, vegetables, fiber, and healthy fats, maintaining a healthy weight, plenty of exercise, and the elimination of heavy alcohol consumption, we can reduce the load that is put on the liver and ease the burden of regeneration. There are many hurdles we will face in the longevity gauntlet, liver disease really should not be one of them.</div><div><br /></div><h4 style="text-align: left;">Preventing Diabetes</h4><div>As we progress through the longevity gauntlet, as we enter “old age” the prevalence and risk of death due to diabetes starts to become significant. While diabetes is one of the fastest growing afflictions that people in Western societies face, for most, its truly harshest effects don’t kick in until we reach 65 or older.</div><div><br /></div><div>Interestingly, the causes and effects of having diabetes (i.e. chronically high blood sugar levels, obesity, and insulin resistance) are the ones that cause the diseases of the longevity gauntlet that we are likely to see before diabetes becomes deadly.</div><div><br /></div><div>We don’t die from diabetes because we died from something else that was caused by the thing that would have caused our death from diabetes. It’s complicated. The most diabolical thing is that diabetes is just waiting for its turn.</div><div><br /></div><div>But the “good” news is that most forms of diabetes (type II) are generally preventable and are a result of our lifestyle choices. Type II diabetes can be prevented, controlled, and even eliminated through a healthy diet and exercise. Conversely, relying on pharmaceuticals should only be considered if we have type I, or if type two has progressed to type I. Relying on drugs to do the job of a healthy lifestyle is the worst of all options.</div><div><br /></div><div>Strength training should be included in an exercise regimen designed to combat the progression of diabetes. Since skeletal muscle stores glucose (in the form of glycogen), it acts as a buffer to temper blood sugar spikes, should an excess of carbs be ingested. The more muscle mass, the better the buffer. Also, during strength training, glucose is the predominant fuel source during higher intensity training.</div><div><br /></div><div style="text-align: center;"><i>“It’s really hard to have diabetes when you have a lot of muscle”</i> - <a href="https://youtu.be/vDFxdkck354" target="_blank">Dr. Peter Attia</a></div><div><br /></div><h4 style="text-align: left;">Preventing Frailty</h4><div>Of all the obstacles we may face in the longevity gauntlet, frailty is not only the most diabolical, but the easiest to defeat. Frailty doesn’t appear overnight, it sneaks up on us over the course of decades, never really showing its face year by year, until we start to notice some of the telltale signs, we aren’t as strong as we used to be, we don’t recover from injuries as fast as we used to, and the injuries seem to be worse.</div><div><br /></div><div>Instead of taking action, we commit the worst sin of all, we blame it on our age. Since we can’t do anything about getting older, we shrug it off and continue our path toward frailty. But we don’t have to go down this path. There are vast studies proving that we can not only maintain muscle tissue, but even build muscle well into our advanced years. Cardio too.</div><div><br /></div><div>While there are many reasons to avoid frailty, the most glaring is the fall (the life altering event that can lock us into old age). By improving our balance and becoming stronger through strength training, we can deal with the fall in three ways - first, by avoiding the fall altogether. Second, by minimizing the effects of the fall. And third, by improving our recovery time if and when the fall occurs.</div><div><br /></div><div>Strength and increased muscle mass can be developed predominantly through high intensity exercise. Strength training, by pushing our muscles to fatigue (8 to 10 reps before failure - to avoid injury), performing three sets per muscle group, each muscle group at least once a week. Giving special attention to the core and trunk (core plus upper legs and lower back) - this is where the fall prevention comes into play.</div><div><br /></div><div>After we determine to become stronger through exercise, we must properly feed the growing muscle. Eat a high quality diet that includes fruits, vegetables, proteins, good fats, whole grains and dairy products. Protein is the key.</div><div><br /></div><h4 style="text-align: left;">Preventing Alzheimer’s Disease</h4><div>Alzheimer’s disease is the punch in the gut that awaits us should we defeat all the previous obstacles in the longevity gauntlet. While many groups are working on finding treatments and even cures for Alzheimer’s there is no single avenue that currently stands out.</div><div><br /></div><div>Here are some possible causes:</div><div><ul style="text-align: left;"><li>Some autopsy studies show that as many as 80% of individuals with Alzheimer's disease also have cardiovascular disease.</li><li>There appears to be a strong link between future risk of cognitive decline and serious head trauma.</li></ul></div><div><br /></div><div>There is no cure for Alzheimer’s disease, but there is encouraging evidence that points to three types of intervention:</div><div><ul style="text-align: left;"><li>Increased physical activity</li><li>Blood pressure control for people with high blood pressure (hypertension)</li><li>Cognitive training</li></ul></div><div><br /></div><div>Some studies have shown that people who exercise have a lower risk of cognitive decline than those who don't. Exercise has also been associated with fewer Alzheimer's plaques and tangles in the brain and better performance on certain cognitive tests.</div><div><br /></div><div>"The most convincing evidence is that physical exercise helps prevent the development of Alzheimer's or slow the progression in people who have symptoms," says Dr. Gad Marshall, associate medical director of clinical trials at the Center for Alzheimer Research and Treatment at Harvard-affiliated Brigham and Women's Hospital.</div><div><br /></div><h4 style="text-align: left;">The Compression of Morbidity</h4><div>Ultimately, we have no idea what lies in wait for us at the end of the gauntlet. We can do everything within our physical ability, we could do everything right, only to face some unknown obstacle as we pass the century mark. While we have seen people live to 115 or more, in every single case, there are things that they could have done (and not done) to possibly add even more years. The truth is, nobody has done all the things we now know can extend our lives.</div><div><br /></div><div>Only now are we seeing centenarians that are still running, still lifting weights, avoiding smoking, drinking, getting outside every day, and maintaining a healthy weight. And this group of people are extremely rare. It is a very small “trial” group, with a massive control group. In essence, <b>we are the trial group</b>, and it's a long trial. We don’t really know how many years all of this stuff will add to our lives. But, we do know that it will add life to our years!</div><div><br /></div><div>So, the goal really is to improve the quality (health) of the years we have on this planet. To push our bodies hard, to challenge our minds, to enjoy every minute we are alive, and when our decline comes, let’s hope that it is a long time from now and that it happens fast.</div><div><br /></div><div>The worst case scenario is that we find a way to add a decade or two, but we are stuck spending it in a nursing home or a hospital bed connected to tubes and wires. Attacking the gauntlet with everything we have should guarantee that this <b>doesn’t</b> happen.</div><div><br /></div><h4 style="text-align: left;">Conclusion</h4><div>It is obvious that living a healthy lifestyle will add years to our lives, we’ve been told that most of our lives. But we now know the specific benefits of making healthy choices in so many of the diseases and ailments we will face as we approach “old age.”</div><div><br /></div><div>Knowing what exactly the obstacles are that we face in our quest to add healthy years to our lives, and the specific damage that every unhealthy choice we make does to us, hopefully motivates us to make better life decisions. The challenge is that it is human nature to avoid a specific “pain” in the present, even if we are sure it will bring more pain in the distant future.</div><div><br /></div><div>But just know that, inevitably, one day we will all be lying on our deathbed. What regrets will our future selves have? Will our future selves be angry at our present selves for the life choices we are about to make? Understand that the “pain” we have to endure in the present is really just discomfort, and it is not as bad as we imagine it to be.</div><div><br /></div><div>By keeping the changes we need to make small, incremental, and permanent, we can get to where we want to be without the imagined pain that we think we will have to endure. We will have successes and we will have failures, we just have to keep doing our best, and knowing we did is enough to feel that when we reach the end, we will have no regrets.</div><div><br /></div><div style="text-align: left;"> </div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-80551954979653056022022-09-24T10:17:00.004-07:002023-08-12T18:11:12.472-07:00Micro-Adventure Primer<div style="text-align: left;">"Adventure is a state of mind, a spirit of trying something new and leaving your comfort zone. It's about enthusiasm, ambition, open-mindedness, and curiosity." - Alastair Humphreys</div><div><br /></div><h4 style="text-align: left;">A Quick Escape From The 9-5</h4><div>Micro-adventures are close to home, easy to plan, and maximize the core ideas of what an adventure is all about.</div><div><br /></div><div>We don't need to travel far and away to experience an adventure. There are so many opportunities for adventure within an hour drive from home. Living the adventure life is as much about quantity as it is about quality. Find the right balance and we are on our way.</div><div><br /></div><div>Don't get so caught up in the planning stage (i.e. getting permits and campsites and all the logistics), gear acquisition, and all the other stuff, that it becomes so overwhelming that we end up pushing back the date so often that we eventually cancel the adventure. Or if we do go through with it, we are more than happy to postpone the next adventure for a date further down the road to allow for more planning. Eventually, we trade the adventure life for something that is a lot less of a hassle.</div><div><br /></div><div>Try new things as much as possible. It will expand our overall skill set and learning something new is an adventure in and of itself. </div><div><br /></div><div>Find a fun and exciting destination, like a waterfall, water slide, or a cave, then make the adventure just getting there (and getting back). </div><div><br /></div><div>And remember, an integral part of any adventure is the unknown (eg the possibility of getting a little lost). So don't over plan!<span><a name='more'></a></span></div><div><br /></div><h4 style="text-align: left;">Some Core Adventure Sports</h4><div><b>Rock Climbing</b> - Rock climbing by itself can be fun and challenging, but also the skills we learn and the confidence we acquire can be applied to so many other adventurous activities that it is truly a indispensable skill. Plus, we can start out with just a visit to your local climbing gym.</div><div><br /></div><div><b>Mountainbiking</b> - A mountain bike is what I would like to call a self-contained, human-powered adventure machine. Whatever our skill level is, we can always find moments where we can push ourselves outside our comfort zone, and with just a tap of the brakes, we are right back inside it. Warning - this can get addicting!</div><div><br /></div><div><b>Bikepacking</b> - It's a lot like backpacking except your bike carries the load and we can cover a lot more ground in a day. This may also lead to - Kayak-packing and even SUPpacking.</div><div><br /></div><div><b>Basic micro ideas</b> - to build your own adventure from:</div><div><ul style="text-align: left;"><li>Swim across an alpine lake - be sure you can handle the distance and/or the cold before getting yourself into trouble.</li><li>Jump off a cliff - making sure the water's deep enough.</li><li>Swim down a river.</li><li>Find a river source.</li><li>Sleep wild under the stars - a tent is not always needed.</li><li>Climb a mountain - there are some incredible 14'ers within a half days drive of San Diego (Mt. Langley is incredibly beautiful and starts at over 10,000').</li><li>Paddle to a remote beach.</li><li>Explore a cave or a slot canyon.</li><li>Build a shelter, or a raft, or both.</li><li>Check out a meteor shower (Perseid's - August, Geminid's - December)</li><li>Core Skills to consider learning:</li><li>Rappelling</li><li>Basic knowledge of knots</li><li>CPR and first aid.</li><li>Rock climbing</li><li>Navigation/Orienteering</li></ul></div><div><b><br /></b></div><div><b>Gear to consider owning:</b></div><div><ul style="text-align: left;"><li>Climbing harness, shoes, and belay device - now you are ready to rock climb, canyoneer, or just rappel off something.</li><li>Wetsuit - a 4/3 can get you out surfing in cold water and can suffice for most canyoneering adventures. 5 mil booties are extremely valuable as well.</li><li>Good hiking boots or trail runners (personally, I like to wear these for all but the most serious hikes) - regular shoes just won't cut it for almost any kind of hike.</li><li>Helmet or helmets - for climbing/canyoneering, biking, snowboarding, etc...</li><li>Sleeping bag, pad, and tent/bivy - when I'm grabbing my stuff, it's these three that I make sure I have (missing anything else can be easily worked around).</li><li>Gear to have around you, or on you, for any situation or impromptu adventure:</li><li>Headlamp</li><li>Knife or multi-tool</li><li>Small first aid kit (almost pocket-sized)</li></ul></div><div><u>Important note</u> - please don't let your lack of the above gear keep you from any micro-adventure (except the headlamp - trust me). I had a friend show up for his first trail run in converse all-stars. I snickered, but he made it to the top, and yes, I did apologize to him. I have another friend that has shown up for a trail run in her work clothes. There are no excuses, and when I think I have a good one, I just remember her pushing up that mountain in a dress.</div><div><br /></div><div style="text-align: center;"><i>"The worst adventure is the one you don't do"</i></div><div><br /></div><div>Was this an adventure (flowchart)?</div><div><br /></div><div><b>For more ideas:</b></div><div><ul style="text-align: left;"><li><a href="https://amzn.to/3dHosGo" target="_blank">Microadventures</a> - by Alastair Humphreys</li></ul></div><div><br /></div><div style="text-align: left;">Most importantly, just get out there! </div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-70595077599301941652022-08-13T15:06:00.002-07:002023-05-05T12:42:54.113-07:00Self-Actualization<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrxVoqys4Xrgk2Z-ATAI4jhic0CbhVQyfyJzGjb5dWb-HTHgvrVOZY0BRpyor2Udyqb_AoLKySf5jCPKqPPo1T7dc9jQeFiOGxfWLloL0L2MGoZP1bgLv_rCO3AyzckDA9KBJEMMt38qIQF34avqx6pUUa00HY_CZGgMJljtkfAbvYQjL19Bj2qKAr1w/s852/jimhobbs_a_middle-aged_woman_whitewater_kayaking_b592bcd4-822b-4075-8dee-6b15aebd2d01.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="477" data-original-width="852" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrxVoqys4Xrgk2Z-ATAI4jhic0CbhVQyfyJzGjb5dWb-HTHgvrVOZY0BRpyor2Udyqb_AoLKySf5jCPKqPPo1T7dc9jQeFiOGxfWLloL0L2MGoZP1bgLv_rCO3AyzckDA9KBJEMMt38qIQF34avqx6pUUa00HY_CZGgMJljtkfAbvYQjL19Bj2qKAr1w/w640-h358/jimhobbs_a_middle-aged_woman_whitewater_kayaking_b592bcd4-822b-4075-8dee-6b15aebd2d01.png" width="640" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Abraham Maslow places our need to be self-actualizing at the top of our hierarchy of needs, but instead of developing his theory of what this need consisted of, he took the reverse engineering approach. Maslow studied people that he had observed to be living self-fulfilling lives, and determined that they all had common characteristics. He concluded that self-actualizing people were:</div><div style="text-align: left;"><div><ul style="text-align: left;"><li>Experiencing life fully, vividly, and selflessly.</li><li>Making life choices that led to progression not regression (growth over fear).</li><li>Listening to their inner voice and letting the self emerge.</li><li>Taking responsibility for themselves.</li><li>Having peak experiences.</li><li>Self-examining, finding their defenses and then giving them up.</li></ul></div><div><br /></div><div>Basically, a self-actualizing person is someone who is growing into the best person they can be.</div><span><a name='more'></a></span><div><br /></div><div>While self-actualization is placed at the top of the hierarchy of needs, it should be noted that each of the traits of a self-actualizing person would appear to help satisfy the needs below it. If we are working on becoming a better person, it stands to reason that we would probably feel pretty good about ourselves and our standing in society. These same traits would also make us pretty attractive to a potential mate as well as a group of friends. It’s almost as if we could just bypass all our lower needs and kill about five birds with one stone.</div><div><br /></div><div>The reality is a bit more complicated. Satisfying each of our lower needs - our physiological and safety needs, our need for love and belonging, and our need for esteem - involves trial and error. A lot of trial and error. For some it could be a lifetime of trial and error. But as we satisfy each of these lower needs, we are developing the tools necessary to eventually become self-actualizing. Once we have this set of tools at our disposal, we really just have to open our minds and let self-actualization happen (this will be easier for some than for others).</div><div><br /></div><div>Some, possibly many, people are able to live complete lives without really becoming self-actualizing. We could say they are living fulfilling lives, maybe just not self-fulfilling. For them, satisfying their physical needs, their need for love and to be loved, and their need to feel important, may be all that’s needed. But there are others that may have satisfied each of these needs and yet they still feel like something is missing.</div><div><br /></div><div><b>Self-Examination Exposes Stuff</b></div><div>It is so important for us to look deep into ourselves, to find out who we really are and what got us here. Actually, it is a necessity, for we cannot fix what we don’t know needs fixing. For many, if not most, this can be too painful to experience. Some memories may seem just better left buried, and some probably are, but failing to know as much about ourselves as we possibly can will leave us incomplete. Out of that pain will come growth, and it’s that growth that will make us stronger and put us in control of becoming the person we wish to become.</div><div><br /></div><div>Failing to uncover the stuff deep in our subconscious that’s holding us back, will leave obstacles in our path toward developing loving relationships, developing our self-esteem, and ultimately discovering who we are really meant to be. This process can be painful, but understand that what lies on the other side of that pain will make the journey worth it. And we just need to remember that whatever happened to us, whatever was done to us, was done by someone who was the product of their conditioning. If we can forgive them, and forgive ourselves for the regrettable things that we may have done to others, then maybe we can move forward and not be chained to our past.</div><div><br /></div><div><b>Why do so few of us fail to seek self-actualization?</b></div><div>Maslow suggests that there are regressive forces in the psyche that inhibit growth. While most of us will claim that we desire to achieve our greatest potentials, we are often far more attracted to the easy path of safety and comfort. We avoid challenges that would lead to personal growth, refuse to face our fears, and remain passive in a manner which inhibits our capacity to self-actualize.</div><div><br /></div><div>If we allow ourselves to succumb to these dark forces, we will pay a steep price. Anxiety, guilt, shame, and self-hate, will manifest and torture us internally. The presence of these symptoms does not mean that all is lost. Maslow suggests that if we can learn to view these symptoms, not as a sign that we are ill and in need of medication, but rather as a cry from the growth forces within us, warning us that change in our life is needed, we will have taken the first step toward self-actualization and becoming one of those rare individuals who succeed in being human.</div><div><br /></div><div style="text-align: center;"><i>“He who belies his talent, the born painter who sells stockings, the intelligent man who lives a stupid life, the man who sees truth and keeps his mouth shut, the coward who gives up his manliness, all these people perceive in a deep way that they have done wrong to themselves and despise themselves for it. Out of this self-punishment may come only neurosis, but there may equally come renewed courage, righteous indignation, increased self-respect, because of thereafter doing the right thing; in a word, growth and improvement can come through pain and conflict.”</i> - Abraham Maslow</div><div style="text-align: center;"><br /></div><div>Whether we like it or not, we as humans are always seeking to improve.</div><div><br /></div><div>Read more - The Road to Self-Actualization (coming soon!)</div><div><br /></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-37608544101957531242022-08-07T13:21:00.003-07:002023-05-05T12:36:36.146-07:00Happiness and Flow<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFNduj-cfoHci7GbWMFJarrA66V1lQ7iRKNYYV15HmisdcnUur4k1AyKgytNJFkKc_lJpevgYtxU1soJDtoT7m81b4MG3ZXhINyJeJLj7zv0ARe4BcTJ5SwN_8H5RnUo3aNhQJyXqfK7bj4M2uGhPLOAprYPQyG4-cDkqcJNitCJjkpueRVTrv1Xw7Lg/s935/jimhobbs_a_young_man_rock_climbing_f007cd0e-4603-49dd-9d51-d69d682ea2b6.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="523" data-original-width="935" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFNduj-cfoHci7GbWMFJarrA66V1lQ7iRKNYYV15HmisdcnUur4k1AyKgytNJFkKc_lJpevgYtxU1soJDtoT7m81b4MG3ZXhINyJeJLj7zv0ARe4BcTJ5SwN_8H5RnUo3aNhQJyXqfK7bj4M2uGhPLOAprYPQyG4-cDkqcJNitCJjkpueRVTrv1Xw7Lg/w640-h358/jimhobbs_a_young_man_rock_climbing_f007cd0e-4603-49dd-9d51-d69d682ea2b6.png" width="640" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Flow - “a state in which people are so involved in an activity that nothing else seems to matter; the experience is so enjoyable that people will continue to do it even at great cost, for the sheer sake of doing it.”</div><div style="text-align: left;"><div><br /></div><div>Happiness - a temporary feeling of enjoyment that not only comes from doing something exciting, but usually involves learning something, accomplishing something, or overcoming some kind of challenge. Otherwise, the feeling of “happiness” you are experiencing is really just the feeling of having fun. Fun is great, even awesome, but it is not happiness.<span><a name='more'></a></span></div><h4 style="text-align: left;">A State of Flow</h4><div>According to Flow author, Mihaly Csikszentmihalyi, the key to happiness consists in how we invest our psychic energy. When we focus our attention on a consciously chosen goal, our psychic energy literally “flows” in the direction of that goal, resulting in a reordering and harmony within consciousness.<span></span></div><div><br /></div><div>Csikszentmihalyi identifies a number of different elements involved in achieving flow:</div><div><ul style="text-align: left;"><li>There are clear goals every step of the way.</li><li>There is immediate feedback to one’s actions.</li><li>There is a balance between challenges and skills.</li><li>Action and awareness are merged.</li><li>Distractions are excluded from consciousness.</li><li>There is no worry of failure.</li><li>Self-consciousness disappears.</li><li>The sense of time becomes distorted.</li><li>The activity becomes an end in itself.</li><li>Happiness is an end-in-itself - Aristotle</li></ul></div><div><br /></div><div>When this flow event has passed we are left with a feeling of enjoyment or even excitement. That feeling is what’s called a peak experience. And that’s happiness!</div><div><br /></div><div style="text-align: center;"><i>Pleasure is an important component in the quality of life, but by itself does not bring happiness...[Pleasurable experiences] do not produce psychological growth....When people ponder further about what makes their lives rewarding, they tend to move beyond pleasant memories and begin to remember other events, other experiences that overlap with pleasurable ones but fall into a category that deserves a separate name: enjoyment...Enjoyment is characterized by this forward movement: by a sense of novelty, of accomplishment...After an enjoyable event we know that we have changed, that our self has grown: in some respect, we have become more complex as a result of it.</i> - Flow by Mihaly Csikszentmihalyi</div><div><br /></div><div>The feelings we get from pleasure can feel like happiness and/or flow, but the difference is that at some point the feeling fades, and what we have left will determine just what it was. If we have grown from the experience and maybe even become a better person, then that was more than pleasure, it was enjoyment and maybe even flow. Abraham Maslow refers to peak experiences as the experience of happiness.</div><div><br /></div><h4 style="text-align: left;">Peak or Optimal Experience</h4><div>We have all experienced times when, instead of being buffeted by anonymous forces, we do feel in control of our actions, masters of our own fate. On the rare occasions that it happens, we feel a sense of exhilaration, a deep sense of enjoyment that is long cherished and that becomes a landmark in memory for what life should be like. This is what we mean by optimal experience (peak experience).</div><div><br /></div><div>The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile. Optimal experience is thus something that we make happen. Such experiences are necessarily pleasant at the time they occur. - Mihaly Csikszentmihalyi</div><div><br /></div><h4 style="text-align: left;">Conclusion</h4><div>Is there a better feeling than when we have conquered some fear or accomplished something we thought we never could have. We are considered in a state of flow when we are completely focused on a task that we are capable of completing, but if we were to push a little beyond that state? What if we pushed ourselves beyond what we thought we were capable of? What if we challenged ourselves where failure was a definite possibility? Well, success could feel that much more exhilarating, and failure could be something we can learn from, or at the very least we could call it an adventure.</div><div><br /></div><div><b>Read More:</b> </div><div><ul style="text-align: left;"><li>Flow - The Psychology of Optimal Experience by Mihaly Csikszentmihalyi (<a href="https://www.adventurelifereport.com/2022/06/flow-jims-notes.html#more" target="_blank">Jim's Notes</a>, or <a href="https://amzn.to/3HZYGYs" target="_blank">Get The Book</a>)</li></ul></div><div><br /></div></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-75672651897632426642022-08-06T16:59:00.005-07:002023-04-03T14:09:07.035-07:00Man's Search For Meaning<h4 style="text-align: left;">By Viktor Frankl</h4><div style="text-align: left;"><div>Viktor Frankl was a German psychiatrist imprisoned in the Nazi concentration camps during World War 2. He writes about the suffering that he and his fellow inmates endured, the cruelty of the guards, and the even greater cruelty from the inmates appointed to a level of authority over the rest.</div><div><br /></div><div>Frankl learned that suffering is an inevitable part of life, and without suffering and death human life cannot be complete.</div><div><br /></div><div>Everything can be taken from man but one thing; the last of the human freedoms - to choose one’s attitude in any given set of circumstances, to choose one’s own way.</div><div><br /></div><div>Frankl came to realize that if a prisoner could keep his faith in the future, he had a chance to survive, but if he lost his faith he lost his spiritual hold leading to mental and physical decay.</div><div><br /></div><div>There are two types of people, the decent man and the indecent man.</div><span><a name='more'></a></span><div><br /></div><div>Frankl survived his internment and went on to practice psychotherapy afterward and developed his own therapeutic technique he called logotherapy: an approach that helps people find personal meaning in their lives.</div><div><br /></div><div>According to logotherapy, this striving to find a meaning in one’s life is the primary motivating force in man.</div><div><br /></div><div>More about logotherapy:</div><div><ul style="text-align: left;"><li>Existential Frustration - mental health is based on a certain degree of tension, the tension between what one has already achieved and what one ought to accomplish. Such a tension is inherent in the human being and therefore is indispensable to mental well-being.</li><li>The Existential Vacuum - The existential vacuum manifests itself mainly in a state of boredom. Boredom is now causing, and certainly bringing to psychiatrists, more problems to solve than distress.</li><li>The Meaning of Life - Ultimately, man should not ask what the meaning of his life is, but rather he must recognize that it is he who is asked.</li></ul></div><div><br /></div><div>According to logotherapy, we can discover this meaning in life in three different ways: (1) by creating a work or doing a deed; (2) by experiencing something or encountering someone; and (3) by the attitude we take toward unavoidable suffering.</div><div><br /></div><div>The Meaning of Suffering - When we are no longer able to change a situation, we are challenged to change ourselves. In some way, suffering ceases to be suffering at the moment it finds a meaning, such as the meaning of a sacrifice.</div><div><br /></div><div>Life’s Transitoriness - The only real transitory aspects of life are the potentialities; but as soon as they are actualized, they are rendered realities at that very moment; they are saved and delivered into the past, wherein they are rescued and preserved from transitoriness. For, in the past, nothing is irretrievably lost but everything is irrevocably stored.</div><div><br /></div><div>Pleasure is, and must remain, a side-effect or by-product, and is destroyed and spoiled to the degree to which it is made a goal itself.</div><div><br /></div><div>Fear brings about that which one is afraid of, and hyper-intention makes impossible what one wishes for.</div><div><br /></div><div>Man is ultimately self-determining. What he becomes - within the limits of endowment and environment - he has made out of himself. In the concentration camps, for example, in this living laboratory and on this testing ground, we watched and witnessed some of our comrades behave like swine while others behaved like saints. <b>Man has both potentialities within himself; which one is actualized depends on decisions but not on conditions.</b></div></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><h4 style="text-align: left;">Deeper Dive</h4><div><ul style="text-align: left;"><li>Take a look at <a href="https://www.patreon.com/posts/70168105" target="_blank">my full review and notes on Patreon</a>, or</li><li>Get the book - <a href="https://amzn.to/3b99V5b" target="_blank">Man's Search For Meaning by Viktor Frankl</a></li></ul></div></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-29867048929738567792022-08-05T14:17:00.004-07:002023-08-12T18:35:24.084-07:00Strength Training 1 - Introduction<div style="text-align: left;">Physical activity is one of the key lifestyle risk factors that warrants attention. Lack of regular exercise and excess sedentary behavior are clearly associated with cardiovascular risk and mortality in both men and women. Diminished levels of fitness as measured by exercise testing correlated with increased risk of mortality. Even modest incremental increases in physical activity and exercise yields a measurable reduction in mortality. The effect of exercise on health outcomes appears to be dose-dependent. Also, increased physical activity favorably impacts a range of cardiometabolic indices, including weight, blood pressure, glycemic parameters, blood lipids, inflammation, and psychosocial factors.</div><span><a name='more'></a></span><h4 style="text-align: left;">Starting Strength and Fitness Level</h4><div style="text-align: left;"><div>This first series of workouts is designed for the individual that is sedentary and has been for quite some time. It is assumed that the individual has not run in a long time and even when they did, they did not run for much distance, intensity, or consistency. At this phase, the individual has not done any kind of strength training, most likely for their entire life. A single pushup may be a struggle as would be a series of sit ups, and a pull up would be out of the question.</div><div><h4 style="text-align: left;">Guidelines</h4><div><u>Intensity</u> - Push the muscles as close to fatigue as possible.</div><div>The first part of our training regimen will be focused on just getting the motions down properly. The muscles we will be working may not be used to the resistance and movements we will be putting them through, but over time (maybe only a couple weeks) the movements will get easier and it is at this point that we can start to push for an increase in intensity. Pushing the intensity too soon is a recipe for disaster. Once the movements start to feel comfortable, we can start pushing the muscles to near failure during each set (i.e. we should be straining to get that last rep or two - which is why having a training partner can be very advantageous).</div><div><br /></div><div><u>Reps</u> - 8 to 12 reps is the general rule for gauging the proper intensity.</div><div>This does not mean that we just do 10 reps and stop. This is just our guideline. If we can do more than 12 reps, then we aren’t lifting enough and we need to add more weight on the next set. Basically, our point of failure should come at around 10 reps, not 30. The general rule is that we can lift 70% of our max lift 8 times, more or less. So by lifting for 8 to 12 reps, we are pushing to a certain percentage of our maximum strength.</div><div><br /></div><div>This guideline also takes safety into account - we will start to feel the muscle reaching a point of failure before it actually does, allowing us to end our set before our muscles actually fail. If we lift too much weight (maybe we are shooting for 3 reps) we may not even feel the failure coming until we have actually started the third rep. This can have dire consequences during certain types of lifts (like chest presses or squats with a barbell) that could surely lead to injury. Get to know what that feeling of fatigue feels like and don’t let it get to failure, at least not without a spotter.</div><div><br /></div><div><u>Sets</u> - 2 to 4 sets is ideal for a given muscle group.</div><div>Remember, we are trying to push the muscles we are working to fatigue. Even though we have pushed our muscles to fatigue on our first set, our muscles have the ability to recover and they will (assuming we are past the initial breaking in period). What we want to do next is push the muscles to exhaustion. If we just wait a few minutes the muscles we are working will be almost fully recovered and ready to go for another set. This means that we have not fully exhausted the muscle group. To reach near exhaustion we will need to do some more sets. The number of sets has been argued for quite some time, but for the best physiological effect, the minimum number of sets is at least two. Three starts to push for more returns and by the fourth set, we may be testing the law of diminishing returns. I say three is a great compromise that provides sufficient gains while keeping us from being in the gym all day. But your goals will dictate how many sets you choose to do with a given muscle group.</div><div><br /></div><div><u>Volume</u> - The degree in which we train over time</div><div>In strength training and in training in general, there is a trade off. This trade off is intensity vs. volume. An increase in one side will need to be offset by a decrease in the other. You cannot have both, not even the greatest athletes on Earth, because the levels on each side are relative to the individual. Attempting to circumvent this formula is called over-training and the ones who tried to ignore this ultimately ended their careers.</div><div><br /></div><div>We can drive up the volume we are capable of by increasing the intensity, and we may even be able to elevate our potential intensity by increasing the volume of work we do, but eventually we will max out this equation. Pushing to this limit is a great goal, but we need to recognize when we have reached the level of overtraining and take a break (a longer term recovery even), otherwise we risk a permanent decline in our overall capacity.</div><div><br /></div><div><b>Note</b> - Overtraining means that we have pushed our bodies beyond the point where its systems can recover and repair properly and damage has begun. For the vast majority of us, we are training nowhere near our personal training capacity and overtraining. To prioritize our concerns when it comes to training, overtraining should be near the bottom of the list. I am saying this because my concern is that there will be individuals out there who will stay at reduced levels of training out of fear of overtraining and will ultimately short-change themselves.</div><h4 style="text-align: left;">Starting Out - Baby Steps</h4><div>For at least the first few weeks we should focus on just getting the proper form and movements down. Lifting improperly could be worse in the long run than not lifting at all. Once through this initial phase, we need to start bumping up the intensity, the number of reps and sets, and finally the volume. Always keep in mind that what we are doing here, we are doing for life, so starting slow will have absolutely no negative impact on our long-term results and will have everything to do with our short-term gains as well as our adherence to the program.</div><h4 style="text-align: left;">Phase I Workouts</h4><div><ul style="text-align: left;"><li>These first workouts are designed specifically for adherence and success.</li><li>Perform each workout until proficient and comfortable</li><li>Each workout may be done in conjunction with the others</li></ul></div><div><a href="https://www.acc.org/latest-in-cardiology/articles/2016/05/16/08/23/planning-an-exercise-regimen-for-the-sedentary-patient#:~:targetText=Type%3A%20Aerobic%20exercise%2C%20such%20as,recommended%20for%20someone%20just%20beginning." target="_blank">Exercise Regimen For The Sedentary</a></div><div><br /></div><div>Strength Workouts 1 - Coming soon!</div><h4 style="text-align: left;">Conclusion</h4><div>In addition to the exercises in these workouts, the individual should increase overall activity, including less sitting, using stairs, and parking a distance from their destinations.</div><div>The most important take-away is that we just need to get moving, and these first workouts are designed for that goal.</div></div><div><br /></div><div><br /></div></div><div style="text-align: left;"><br /></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-9824053737516674492022-08-01T12:25:00.006-07:002024-02-05T20:00:24.898-08:00Our Reprogramming - Part I<div style="text-align: left;"><div style="text-align: left;">So here we are. We understand that the life we have been living is one that we did not choose. We are working on forgiving ourselves for wronging others in the past as well as forgiving others for wronging us. We cannot and will not be victims, no matter how much cover it provides us. We understand that while the programming of our subconscious may be extremely difficult to alter, we have much more control of our consciousness and its interaction with our subconscious.</div></div><div style="text-align: left;"><br /><div style="text-align: center;"><i>Our conscious needs and desires can override and even take control of those of our subconscious.</i></div><br /></div><div style="text-align: left;">We have determined that we do not want to keep traveling down the path we are currently on. We want to travel along a path of our own design and we have the power to make that happen. The trick is how do we make that happen. While the answer to this question will be unique for each of us, there are a few questions that are more universal that we can try to answer.<span><a name='more'></a></span></div><div style="text-align: left;"><div style="text-align: left;"><br /></div><h4 style="text-align: left;">Who Do We Want To Be?</h4>Up until this very moment in our lives, the answer to this question has always come from the person that has been programmed by our parents, our schools, our media, our government, and our society. And while we can never really escape this part of our nature, we can begin to question if who we think we want to be, better yet the life we want to live, is the life we really want to live, or just the one we are supposed to live.</div><div style="text-align: left;"><br />A great start to answering this very complicated question might be to ask ourselves - what makes me happy? Not what brings me pleasure, but what activities would excite me, create peak experiences, or put me in a <a href="https://www.adventurelifereport.com/2022/08/happiness-and-flow.html" target="_blank">state of flow</a>? Discovering what would make us truly happy will go a long way in helping us figure out who we really want to be. We mustn't take this question lightly.</div><div style="text-align: left;"><br />Read more - Pleasure vs. Happiness (coming soon!)</div><div style="text-align: left;"><br />We may not be able to completely change the person we have become, the person we were programmed to be, but we can surely change the life that that person must live. We are what we do. Our behaviors determine who we are. We can change, and to say that we cannot is just the rationale that allows us to continue on the unfulfilling path that we are currently on.</div><div style="text-align: left;"><br /><h4 style="text-align: left;">Are We Defined By Our Needs?</h4>We are all unique individuals, with unique tastes, and unique feelings, but we are also humans with core needs that transcend our uniqueness. When our uniqueness is in conflict with these universal needs, we find ourselves between the proverbial rock and a hard place. Truly understanding what our needs are as human beings can go a long way in helping us develop a lifestyle that is in harmony with our humanity and not in conflict with it.</div><div style="text-align: left;"><br />Living a lifestyle that’s in harmony with our physiological needs, our need for safety and security, our need for love and belongingness, and our need to feel important (our self-esteem) will free up our energy to satisfy our ultimate need, our need to become the person we are supposed to be. This is our need to be self-actualizing, or our need to be living a self-fulfilling life. </div><div style="text-align: left;"><br />The key components of becoming a self-actualizing person are:<br /><ul style="text-align: left;"><li>Having a purpose.</li><li>Unifying our subconscious with our conscious.</li><li>Taking responsibility for oneself.</li><li>Listen to one’s self.</li><li>Having peak experiences is a necessity (what would excite us).</li><li>Learning what we are good at and what we like.</li><li>Being ourselves.</li></ul><i><div style="text-align: center;"><i><br /></i></div><div style="text-align: center;"><i>Let us think of life as a process of choices, one after the other. At each point there is a progression choice and a regression choice. There may be movement toward defense, toward safety, toward being afraid; but over on the other side, there is the growth choice. To make the growth choice instead of the fear choice a dozen times a day is to move a dozen times a day toward self-actualization. Self-actualization is an ongoing process.</i> - From The Farthest Reaches of Human Nature by Abraham Maslow</div></i></div><div style="text-align: left;"><br />Figuring out who we want to be is not something that can be accomplished over a few pints at the local pub. This will take time, a long time, the longer the better. The thing to keep in mind is that, since the “goal” is not to reach some finish line, we don’t have a fixed target to aim for. But knowing what kind of life we want to be living, what the path should feel like, will give us an “endpoint” from which we can work back from.</div><div style="text-align: left;"><br /><h4 style="text-align: left;">How Do We Get There?</h4>Ultimately, our goal is to become a self-actualizing person, and the path to get there will be unique for each of us. So, each of us will have to figure out that path for ourselves and it could take some time, maybe a long time. But there are some valuable things that we can and must do in the meantime, and it’s those things that may provide us with the clues we need.</div><div style="text-align: left;"><br />Before we can become a self-actualizing person, we must feel confident that we are satisfying our deficiency needs (our physiological needs and our need for safety and security) as well as our higher needs for love, belongingness, and self-esteem. Satisfying these needs present substantial hurdles themselves that many, if not most of us, will struggle most of our lives to overcome.</div><div style="text-align: left;"><br />Understanding why we struggle to satisfy these lower needs could probably fill a small bookshelf in a therapist's office, but here are a few things we might consider to get started:<br /><ul style="text-align: left;"><li><a href="https://www.adventurelifereport.com/2022/07/wants-vs-needs.html" target="_blank">Wants vs. Needs</a> - thinking we are satisfying a need when we are really just satisfying wants will keep us on the dissatisfaction treadmill until we finally figure out how to be happy when we get what we need, learn to want only what we need, or learn to be ok when we don’t get what we want.</li><li><a href="https://www.adventurelifereport.com/2024/01/getting-stuck-on-need.html" target="_blank">Getting Stuck on a Need</a> - Spending time and energy trying to better satisfy a need that we have already satisfied. Maybe we are afraid to move on to a higher need?</li><li><a href="https://www.adventurelifereport.com/2022/07/using-wrong-need-tool.html" target="_blank">Using the Wrong Need Tool</a> - Each of our needs, whether it’s our physiological, safety, love and belongingness, or esteem, requires a different tool for their satisfaction. The tragedy is that by the time we figure out that we have been using the wrong tool, it could feel like it’s too late to change tools.</li><li><u>Bypassing a Need Altogether</u> (Coming soon!)</li></ul>While we are working to better understand our needs, and how to satisfy them, we can also work on some core parts of our conscious and its relationship with our subconscious. The stronger we can develop our conscious mind, the better we can overcome the programming of our subconscious.</div><div style="text-align: left;"><br /><b>Attitude</b><br />The one thing that we are guaranteed that we can control in our lives is how we think and feel. We may not be able to control every external stimuli in our lives, maybe not even most, but we can control how we react to those stimuli. Our reaction will play a major role in determining the outcome of that stimulus. Do we let it control our emotions, do we let it stomp all over us, do we take it personally?</div><div style="text-align: left;"><br />Our attitude is how we act, react, and interact with the world around us. How we project this attitude towards life to the outer world will determine how we are treated by those around us. Interact with the world positively and we will attract positivity (mostly). Interact negatively, and that’s what we will get in return.</div><div style="text-align: left;"><br />Side Note - There’s a lot of beauty in the world, and there’s a lot that sucks. If we focus on finding the good and surrounding ourselves with it, we can create our own oasis. If enough of us do this, maybe the bad stuff will run out of space and energy and decide to join the rest of us. There are a lot of people trying to fix what’s wrong with the world without realizing that it’s they themselves that are broken. We must fix ourselves before we can fix others.</div><div style="text-align: left;"><br /><b>Read more:</b><br /><ul style="text-align: left;"><li>The Four Agreements by Don Miguel Ruiz - <a href="https://www.adventurelifereport.com/2022/06/the-four-agreements.html" target="_blank">Jim’s Notes</a>, <a href="https://amzn.to/3u7VPHi" target="_blank">Get The Book</a>.</li><li>Man’s Search For Meaning by Viktor Frankl - <a href="https://www.adventurelifereport.com/2022/08/mans-search-for-meaning-jims-notes.html" target="_blank">Jim’s Notes</a>, <a href="https://amzn.to/3RpYbLV" target="_blank">Get The Book</a>.</li></ul></div><div style="text-align: left;"><br /><b>Gratitude</b><br />Most of us are, or have been, fixated on what’s missing from our lives. We become so focused on what’s lacking that we fail to see just how much we really have. This is not a Developed World versus Undeveloped World thing. In the West we may have an easier time satisfying our lower needs, but this comes at the expense of our higher needs. Working harder to satisfy these needs doesn’t prevent one from satisfying a higher level, in fact it may complement it. Walking to collect water for the day may suck to us, but it certainly guarantees a healthy level of physical activity. Who will be healthier in their 40’s and 50’s?</div><div style="text-align: left;"><br />We all have things that we feel are lacking. For some, sadly it may be food or shelter, for others it may be love, or loneliness, or maybe not feeling like the world cares about us or even knows we exist. And for most, we will struggle our whole lives feeling like we are just a cog in the machine. Is being hungry but loved worse than being fed but unloved and lonely? We can always find the good in our lives, and if we can feel grateful for what we have, then maybe we can see the world in a more positive light.</div><div style="text-align: left;"><br /><b>Developing Our Core Value Set (Our Character)</b><br /><div>Our character is who we are deep down inside, the person that only we can truly know. The strength of our character depends upon our belief system based on our morals and values. These are the rules our character must follow. <u>Integrity</u> is the degree that we live in accordance with these rules.</div><div><br /></div><div>The result of a high level of integrity built on a strong character is a healthy self-esteem (how we feel about ourselves). Unlike esteem (how others regard us), which can come from external sources, self-esteem can only come internally.</div><div><br /></div><div>There are many among us that are highly capable of projecting a persona of high morals and values that their character is lacking. They may be able to play out this charade, as long as things are going smoothly, but when a challenging situation presents itself, this is when a person’s true character will come out and their lack of integrity will present itself. <u>In times of stress our true character reveals itself</u>.</div><div><br /></div><div>If we are living a life of integrity, our true character is always on display, and when things go South, the character that we project (our true self) will still be there. Failing to live a life of integrity will expose us for who we really are, for we can only hide the quality of our character, or lack of, for so long.</div><div><br /></div><div>In the end, there is one person that has to live with the real you, and that’s you. We may be able to fool everyone around us, but we can’t fool ourselves, and living with a liar, or a cheat, or just someone we can’t respect will take its toll eventually. We can make all kinds of changes to how we live our lives, and who we live it with, but there’s one person we can’t expel and that’s ourselves.</div><div><br /></div><div>If we violate our belief system and no one finds out, is it possible to judge ourselves less harshly than our friends and family would have, had we been caught?</div><div><br /></div></div><div style="text-align: left;"><h4 style="text-align: left;">Living in the Moment</h4><div style="text-align: center;"><i>"Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: the Now. That is precious indeed. The more you are focused on time—past and future—the more you miss the Now, the most precious thing there is."</i> - Eckhart Tolle</div><div><br /></div><div>The past and the future are mental constructs, perceptions and illusions that our mind creates to give it something to do. It is this construction that makes us who we are and it keeps us from going insane until it doesn’t.</div><div><br /></div><div>Living in the past gives us guilt and regret, and living in the future gives us worry and anxiety, but these are not real, they are just things living in our memory and our imagination. They are usually things that are greatly exaggerated. Our past is what makes us who we are, and the future is what makes us do things, but more often than not, they give us excuses for acting in ways that we are not happy with.</div><div><br /></div><div>The present, the moment we are currently living in is the only true reality. It is the only thing we physically experience. How we act in any given moment is who we truly are. When that moment gets logged into our memory, that reality starts its transformation. Over time this memory will become something completely different from its original form. Our conscious mind, who we think we are, only has access to this morphed form of memory, but our subconscious mind (who we really are) has access to what really happened, or at least a much truer version to it.</div><div><br /></div><div>Deeper Dive - Our Conscious vs. Our Sub-Conscious (Coming soon!)</div><div><br /></div><div>Living in the moment gives us a break from our mind and all the drama it creates for us. We know this to be true when we experience brief instances of it when we act out something that we did not tap into our past for permission and we did not look to our future to hold us back. We just acted and it felt incredible. Then we began assessing what we just did, we began logging the details into our memory, and we started imagining how this was going to affect our future. We exited the present almost as fast as we entered it. </div><div><br /></div><div>When we convert this action into a memory, it becomes a part of who we are. If it was a positive, happy action, it should become something that we want to do again. If it is negative, unhappy, or even harmful, it should become something we don’t want to do again. Whatever it was, it will have an effect on our actions at some future moment in time.</div><div><br /></div><div>If we dwell on this memory, we sacrifice our present self, to our past self, through regret or our future self through longing. We risk getting stuck living in the past, or living in the future, and failing to appreciate everything and every possibility that the present has to offer.</div><div><br /></div><div>So, how can we live more in the present? How can we live without regret and without worry and just focus on the present?</div><div><br /></div><div>By knowing who we want to be, developing a set of rules that that person needs to live by, and following those rules, we build integrity and character. By living by these rules, we have no reason to feel regret. If we break our rules, we must apologize to whoever we wronged (even if it was ourselves), rectify the wrong doing whenever possible, acknowledge the infraction so we don’t do it again, maybe make a change to our set of rules if necessary, and move forward. <b>We change what we can and we accept what we can’t, without regrets.</b></div><div><br /></div><div>If we find ourselves worrying about the future, it is because we have a problem that needs to be solved. There is some action, or series of actions, that we need to perform to solve this problem. Most likely, the anxiety comes from our not wanting, or being able to, perform this action. Upon reflection, the outcome of this action or inaction was usually not nearly as troublesome as we had made it out to be.</div><div><br /></div><div>At some point we are either going to act, or we are going to not act, and whichever is the case, we need to accept and deal with the consequences, put it into the past, and move on. </div><div><br /></div><div><b>Should we live without desire?</b></div><div>We humans evolved to satisfy our needs. We figured out how to hunt or gather the food we needed. We figured out how to create a safe environment for ourselves, our families, and even our tribemates. We figured out how to build friendships, a community, and even find love. We discovered what we needed to do to feel good about ourselves and our place in our community. None of these things were necessarily easy, but we knew what needed to be done and we set out to do those things. Our desire for these things made sense on every level.</div><div><br /></div><div>Our desire for things outside our core needs is relatively new for us humans and it has ultimately led to ever increasing levels of unhappiness, anxiety, depression, psychological disorders, or worse. We did not evolve to satisfy wants, but it does seem human to want more than what we currently have.</div><div><br /></div><div>Knowing the difference is the key. Being unhappy due to unsatisfied needs will drive us to become a better person, being unhappy due to unsatisfied wants will do the opposite, putting us on the hedonistic treadmill. We must avoid deriving our happiness from satisfying wants. Wanting what we have instead of having what we want may be the first step toward avoiding regrets, avoiding desires, and living in the present.</div></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>Read more - The Power of Now by Eckhardt Tolle and Stumbling on Happiness by Dan Gilbert</div><h4 style="text-align: left;">Starting Over - Creating a New Path</h4>Whether we realize it or not, as we make improvements to our core values and beliefs, as we gain control over our subconscious, and as we learn to satisfy our needs, we will realize that we are not only becoming the person we want to be, but that we are already on our new path. But how can we be sure the path we are on will get us to where we want to be?</div><div style="text-align: left;"><br />Our goal is not what’s at the end of the path, or even the accomplishments along the way, our ultimate goal is to become the person who creates their own path. A path where our true character expresses itself freely. A path where we are satisfying our needs without reliance on others. A path that not only allows us to live a self-actualizing life, but projects it. The path is the goal.</div><div style="text-align: left;"><br />But what would that path look like? What could it look like? What path could make us happy? That’s the most important question we can ask ourselves. Without knowing the answer, we could end up going down a lot of dead ends on the path we create.</div><div style="text-align: left;"><br />Trial and error is going to be a big part of this path creating process, and figuring out who we really are may help prevent the creation of some of those dead end paths, or at least help make those dead end paths a bit shorter. But before we even start creating the goals for our new path, we can start to figure out what kinds of things we would like to be doing on our new path. Maybe, before we figure out who we want to be we can figure out what we want to be doing, maybe even what we want. Eventually.</div><div style="text-align: left;"><br /><h4 style="text-align: left;">Conclusion</h4>The most difficult question we may ask ourselves is - “who do we want to be?” Followed by the second most difficult question - “how do we get there?” But if we break these down into smaller chunks, we can get some very helpful hints.<br /><ul style="text-align: left;"><li>Do I want to be someone who is controlled by their programmed subconscious or do I want to live more consciously?</li><li>Do I want to live a life of integrity, or do I want to spend my life trying to fool the ones around me?</li><li>Do I want to live as a victim on the constant look out for villains to blame for my problems, or do I want to take on complete responsibility for my life?</li><li>Do I want to spend my life on the treadmill trying to satisfy false needs disguised as wants, or do I want to focus my energy on satisfying authentic needs?</li></ul></div><div style="text-align: left;"><br />If we can find the answers to these questions successfully, odds are we will discover that we are already on the path that we desire to be on.</div><div style="text-align: left;"><br />Life really is a game, and when we find ourselves losing, we just need to change the rules so we can win.</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b>Next: Our Reprogramming - Part II (Coming soon!)</b></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-64721448751764330622022-07-31T13:09:00.006-07:002023-08-12T18:37:18.379-07:00Using the Wrong Need Tool<div><div style="text-align: left;">For most of our ancient ancestors, the satisfaction of a lower need probably led to the natural satisfaction of the next need. For the hunter, becoming proficient at hunting satisfied our need for food, and the same skill we used for hunting, the use of a spear or bow, probably helped satisfy our need for safety at the same time. Being a good hunter probably made an individual highly sought after by the opposite gender and probably led to a pretty high feeling of oneself and one’s standing in the community. The tool used for our physiological needs was also great for each of our other, higher, needs as well.</div></div><div><br />Read more - <a href="https://www.adventurelifereport.com/2022/06/our-hierarchy-of-needs.html" target="_blank">Our Hierarchy of Needs</a></div><div><br />The same argument could be made for the gatherer as well. Being a successful gatherer would likely be attractive to the opposite gender looking for someone who could produce and raise enough offspring to adulthood. This person would be praised, on some level, for raising a healthy family. Being a successful gatherer reverberated up the needs hierarchy as well.<span><a name='more'></a></span></div><div><br />This method of needs assessment and satisfaction seems to hold true for our ancestors through the agricultural and even the industrial revolution, but things seemed to have changed drastically as we transitioned into the information age. We might even say that things got flipped upside down. The physical, mental, and emotional attributes that signalled future success, became those of someone less admired. And the same attributes that might have led to a life of struggle or obscurity for our past ancestors are now ones that might lead to financial success.</div><div><br />Not only have the ways that we survive in the modern world changed drastically from the ways of our not so distant past, but so have the ways that we do everything. We have so many more options for how we will live our lives compared to our ancestors, it’s almost infinite. And the methods for satisfying our needs are infinite as well:<br /><ul style="text-align: left;"><li>Physiological - Instead of hunting and gathering, our work can range from plumber, to influencer, to CEO.</li><li>Safety and Security - Most of us are able to use the same tool (income) that we use for our physiological needs. </li><li>Love and Belonging - Instead of a small tribe somewhere, we can meet people of all backgrounds from around the entire planet.</li><li>Esteem - The things that we can accomplish that would make us feel good about ourselves and our place in society are almost infinite as well.</li><li>Self-Actualization - It could be argued that this is a relatively new need for us humans. For our ancestors, if you lived long enough to start contemplating whether you are living the life you should be living, you were probably just happy to have lived that long. Now more and more of us are not only living long enough to be self-actualizing, but we have so many options.</li></ul></div><div>Here’s the rub: while our society has evolved so rapidly, offering so many options (problems to solve), our inner caveman/cave woman still wants to use the same hammer (our labor) that worked for millennia. It would be so much simpler if we could just use the tool we use for food and shelter (our income), to find love, to find a social group, and to build our esteem at the same time. It’s like killing four birds with one stone. While so many people try to make this work, sadly for most, it does not.</div><div><br />We can focus on our career, become financially successful, by all the nice things that that income will allow, attract someone that’s attracted to those nice things, feel good about all the nice things that we can buy, and even attract friends that are enamored with those nice things so much that they might even look up to us. We will appear to everyone around us to be living an incredibly successful life, but deep down, consciously or subconsciously, we will know that all we really are, all that we have become is based on how much money we can earn and how much stuff we can buy. We will realize that it is all a façade.</div><div><br />Many will continue to live this charade and even make the most of it. They will find a way to have fun and may even put their income and wealth to good use helping others. But it won’t make that empty feeling go away, and it will always be an insurmountable obstacle keeping us from living a self-fulfilling, self-actualizing life.</div><div><br />We must fight the urge to believe that the tool that we used to satisfy one need can be used to satisfy the next need.</div><div><br />Read more - Developing the Right Need Tool (Coming soon!)</div><div><br /></div>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.comtag:blogger.com,1999:blog-2834379374847646844.post-84982471120882181802022-07-13T18:53:00.003-07:002023-08-01T18:27:19.188-07:00Wants vs. Needs<div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><div style="text-align: left;"><span style="white-space-collapse: preserve;">In a world filled with countless temptations and desires, distinguishing between our wants and needs can be a challenging and often perplexing task. Our daily lives are bombarded with marketing messages, societal pressures, and a culture that constantly urges us to seek more. But if we can begin to understand why we struggle so much to know the difference, maybe we can make better decisions and start to head down a more fulfilling path in life.</span></div><div style="text-align: left;"><span><a name='more'></a></span><span style="white-space-collapse: preserve;"><br /></span></div><div style="text-align: left;"><span style="white-space-collapse: preserve;">Here are some key factors contributing to this challenge:
<b>Desire for Instant Gratification:</b> Human psychology is wired to seek immediate rewards and pleasure. Wants often represent short-term desires, while needs are more related to long-term well-being. The allure of instant gratification can cloud our judgment and make it difficult to differentiate between what we want now and what we truly need for a better future.
<b>Advertising and Consumer Culture:</b> In modern consumer societies, advertising bombards us with messages that manipulate our desires, creating perceived needs for products and services. The constant exposure to marketing campaigns can blur the lines between genuine necessities and artificial wants.
<b>Social Comparison and Peer Influence:</b> Humans are social beings, and we often compare ourselves to others. The desire to fit in and meet societal expectations can lead us to prioritize certain wants to gain approval or to keep up with others, even if they are not genuine needs.
<b>Lack of Self-awareness:</b> Sometimes, people may struggle to distinguish between wants and needs due to a lack of self-awareness. Understanding one's true values, priorities, and long-term goals is essential for making informed decisions about needs versus wants.
<b>Emotional Decision-making:</b> Emotions can strongly influence decision-making. When we feel stressed, anxious, or upset, we may seek comfort or distraction through wants rather than focusing on genuine needs.
<b>Complexity of Modern Life:</b> Modern life is filled with an abundance of choices and distractions, making it challenging to differentiate between what is necessary and what is superfluous.
<b>Unclear Definition of Needs:</b> The definition of "needs" can vary depending on individual circumstances, cultural norms, and societal expectations. Determining what constitutes a genuine need can be subjective and complex.</span></div><div style="text-align: left;"><span style="white-space-collapse: preserve;"><br /></span></div><h4 style="text-align: left;"><span style="font-family: inherit; white-space-collapse: preserve;">What Are Needs?</span></h4><span style="font-family: inherit;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">As humans, we all have needs that must be satisfied. Here is a quick recap of these needs as explained by renowned humanistic psychologist Abraham Maslow:<br /><ul style="text-align: left;"><li><span style="font-family: inherit;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Our physiological needs - food and water.</span></span></li><li><span style="font-family: inherit;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Our safety and security needs - shelter to protect us from nature and a community to protect us from the external environment.</span></span></li><li><span style="font-family: inherit;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Our need for love and belongingness - we must have a partner that we can love and that loves us as well as a circle of friends that we can confide in.</span></span></li><li><span style="font-family: inherit;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Our need for esteem - we must feel important to our group or community (external esteem), but most importantly, we must see the value in ourselves (internal self-esteem).</span></span></li><li><span style="font-family: inherit;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Our need for Self-actualization - we must ultimately feel that we are becoming the person we are supposed to be.</span></span></li></ul></span></span></div><span id="docs-internal-guid-b8434b41-7fff-0dfe-a964-80b7c9031496"><span style="font-family: inherit;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">The satisfaction of each of these needs is important, and while they don’t necessarily have to be satisfied in order, we must at least feel confident that we are satisfying a lower need before we are free to satisfy a higher need. These needs are not just important, they are required for our survival - physically, mentally, and emotionally. The feeling we get when we satisfy a true need can be described as enjoyment and even happiness.</span></span></p><span></span><span style="font-family: inherit;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">And if these needs go unsatisfied for too long we become anxious, depressed, and eventually helpless. Unsatisfied deficiency needs will affect us physically, whereas failing to satisfy our higher (being) needs leads to mental and emotional issues and even psychological pathologies. Our entire existence is based on the satisfaction of these needs.</span></span></p><span style="font-family: inherit;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><b>Read more - </b></span><a href="https://www.adventurelifereport.com/2022/06/our-hierarchy-of-needs.html" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Our Hierarchy of Needs</span></a></span></p><span style="font-family: inherit;"><br /></span><h4 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">What Are Wants?</span></span></h4><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Wants are desires that when satisfied bring us pleasure and only pleasure, and maybe pleasure disguised as enjoyment. For our ancient ancestors, their environment offered very few resources that could be considered in excess or luxuries. So, for them every want was a need. We might even say that pleasure and enjoyment were almost synonymous for the same reason.</span></span></p><span style="font-family: inherit;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Today, for most of us in the “developed” world, satisfaction of our deficiency needs comes very easily. So easily in fact that most of our deficiency </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">needs</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> have become </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">wants</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. We can get our required protein intake from a few ounces of hamburger, or from a few more ounces of beans and rice, but instead we might opt for a ribeye at Ruth’s Chris, or maybe the chimichanga at Chili’s. The essentials from the local market are needs, dinner out is a want. Buying a Corolla for transportation to work could be considered a need, but leasing a BMW 7 Series is a want.</span></span></p><span style="font-family: inherit;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">For the psychologically healthy individual, not getting what we want could be just the motivation needed to make us work a little smarter, a little harder, or a little longer. The desire for better things in life is what has propelled modern society forward for thousands of years. In many cases, it has provided a safety net for those close to us as well as the less fortunate in our community.</span></span></p><span style="font-family: inherit;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The problem is when not getting what we want leaves us feeling dejected, unsuccessful, or even as failures. Failing to get what we need in life should be a call to action, but it should not feel like failing to get a want. When it does, it might be because that </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">want</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> is disguised as a </span><span style="font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">need</span><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Knowing the difference may not matter if we have the income to make it not a difference, but if we are struggling to meet wants, knowing the difference could allow us to move on.</span></span></p><span style="font-family: inherit;"><br /></span><h4 style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Conclusion</span></span></h4><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Understanding the difference between a need and a want is maybe one of the most important things we can do to allow us to create a path for ourselves that is attainable and sustainable for the rest of our lives. Failing to understand the difference can leave us stuck on the treadmill of our lower needs, unable to work on the satisfaction of our higher needs.</span></span></p><div><span face=""Open Sans", sans-serif" style="font-size: 10pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div></span>Jim Hobbshttp://www.blogger.com/profile/05993638506508756095noreply@blogger.com