Health

Calm & Clear

Even when life is progressing smoothly, stressful situations will arise. These moments, if allowed could take you out of even the most peaceful of moods. There are times when you need to detach from the stress of life. Refocus on the thing that matters most, like your health and mental well-being.

Mental Wellness

Most people live lives where it’s all about their physical well being. As important as that might be, we often do it while neglecting the most important part. The glue that Stitches the very fabric together. Our very own mental wellness. 

Physical Vs Mental

More people will work to incorporate the necessary 30 to 45 minutes of the required physical daily activity to keep them healthy. These same people can not find 5 to 10 minutes to recharge their mental battery. The benefits of mental wellness cannot and should not be overlooked.

Meditation is a practice available to all that if utilized could 

• Increase your calmness and clarity 
• Reduce stress and 
• Promote happiness.

Learning how to meditate is straightforward and easy. With benefits that if practiced could help you in all aspects of your life.

The Practice

Meditation like physical exercise requires for you to set a side time throughout your day in order to establish a healthy routine. It also helps you to get comfortable with the practice of meditation. Unlike physical exercise, meditation takes only minutes, and can make a huge difference throughout your day.

Mindfulness vs. Meditation

These two concepts are synonymous in my book, and should go hand-in-hand. What is meditation without mindfulness? While meditation as a practice is about finding time throughout your day to clear your thoughts, and relax your mind. The practice of mindfulness takes place constantly throughout the day. Mindfulness can be incorporated into every aspect of your life.

Mindfulness Meditation

A common misunderstanding that I constantly hear when speaking on meditation is about letting your mind and thoughts wonder. Another commonly held mistake I hear, in reference to meditation is that it’s about trying to empty your mind. Neither one of these concepts are the truth. Mindfulness meditation is about playing close attention to your present thoughts, at any given moment. As well as your emotions and the sensations associated with these feelings.

Being Mindful

Mindfulness as a practice it’s not about changing your current mood or circumstances. To the contrary it’s actually about understanding, and accepting your moods as facts. Then moving through them. Mindfulness can be applied throughout multiple aspects of your life such as

• Eating
• Sleeping
• Working
• Just to name a few

Meditation

Having an experienced guide to teach you some of the essential common practices of meditation in the beginning could be valuable. Our minds can wonder so easily. The guidance and instruction of a teacher can help to bring you back to the present moment.

When meditating is it inevitable that your mind will wonder. You will get sidetracked by a sensations in your body. Or the things that are going on around you could possibly distract you. You might  get lost in thought. Thinking about the past present the future and all the other limitless possibilities that life has to offer. All these things can and will happen when meditating.

This should not discourage you. Thinking is a natural part of  life. Thinking happens just as natural as breathing. Your mind is naturally condition to wonder. When this happens, “as it will” just let the thought happen. You simply notice what you were thinking about, and what was distracting you. Then let it flow and pass through you.

You do not need to force yourself to pay attention to your breathing. Let whatever thought you are having at that moment run is course, and pass. Then slowly return your awareness to your breath. Taking the time to notice each time you inhale, and exhale.

As you mediate your mind will wander. It is not about whether or not your mind wanders. The most important part is how you respond to your mind once it does wonder. Without letting the doubt control you. Or letting it carry you away. Then placing blame, and judgement on yourself because of the thought. Just take a moment to bring yourself back to the present.

As you continues with the practice of

•  your mind wondering while you meditate
• then being pulled back, and repeating this process. 

As with any other exercise your ability to 

• Focus 
• Be mindful of the things that are going on around you.

You will be able to concentrate and focus for longer periods of time. Over time you will gradually progressin skill and focus.Then your ability to pull yourself back quickly when your mind wanders will strengthen.

Time Place & Space

When conversing with friends and family about the necessity meditation and mindfulness. Some of that common excuses I run across are

•  Time
•  Place 
• Space

With my busy schedule I can’t find the time to meditate. Being stuck at home all day with the kids running around, I don’t have a place to meditate. Or i just don’t have the space.

If those are your reasons so be it. You’ll never have the time space or a place to meditate.

Remember that is excuse and not a fact. Mindfulness meditation can be practiced anywhere at any time. Beginners can simply put in a guided meditation. 

• CD 
• Tape
• Podcast 

With guided instructions from experience teacher. Their goal is just to help, and remind us to let go of distracting thoughts. This will bring us back to the present, by reminding us not to be so hard on ourselves.

 I personally like my rain thunder/rain forest sounds playlist, to help assist me in my daily mindful meditation practices.

 There are many different easley located resources available for anyone seriously interested in mindfulness meditation.

Body Scan Meditation

Body scan meditation is what I consider mind and body yoga. When practicing body scan meditation you must slowly, and deliberately start by focusing your attention on the top of your head. Slowly letting your attention flow over the whole surface of your skin, inch by inch. You will notice your breath, placing your attention on your scalp. Paying attention to detail as it travels down towards your ears, and over your eyelids. Let the focus travel past your nose and mouth. Then continues across the whole of your face. Let it flow down your neck, shoulders, and all throughout your body. Until you feel the energy exit from your toes.

Practice & Practice

In the beginning this might seem strange. You might feel as if you’re not feeling any sensations or connections at all. As you progress in your day-to-day meditation practices you will begin to notice new sensation. Some feelings might be warm and comfortable. Some might be gentle. You may come across unpleasant sensations with a tingly and itching feeling.

 As you get more accustomed to meditation as a practices, you might even begin to notice soreness, and other sensations in your body, that you are unaware of.

The key is:

• Never label your experiences good or bad
•  Acknowledge that the feeling exist even if it is unpleasant 
• Do not to react
• Accept you’re body’s sensations as realty
• Continue to scan your body.

If you feel your mind might have wondered, acknowledge that as well .Then return your attention back to clearing your mind and your body of tension.

While we’re stuck in the midst of this holiday season. Thanksgiving positioned in our rearview. we’re quickly approaching Christmas. And while most of us feel no regret and will willingly repeat it all over again. inside of us, we know that we’re going to have to work a little harder to get these holiday pounds off.

Here are a few healthy snacks that you can incorporate into your diet. that will help you lose weight .without giving up snacking together.

Not All Snacks Are Bad

Some snacks can .

• Help you to remain full throughout the day
•  Curb cravings to reduce appetite.
•  Plus the added benefit of helping you to stay away from unhealthy Foods.

The key is to choose Whole Foods with a lot of proteins and nutrients

Here are a few healthy snacks that if added to your diet can help you lose weight and are healthy sources of protein.

Yogurts&Berries

Greek yogurt and berries are a quick nutrient dense protein pack go to snack that is delicious and able to be eating quickly on the go

 Greek yogurt can be a great source of calcium and potassium

And you’ll never find a better source of antioxidants around then from berries

If you’re on the go and looking for quick healthy snack 

• 100 grams or ‘3.5’ oz of yogurt 

•  ½ cup or ’50g’ of mixed berries of your choice

• Can provide you with 10 grams of protein and is under 150 calories per serving.

Kale chips

Kale in any form is extremely healthy. Kale is also Pact full of antioxidants and fibers. that will reduce blood pressure, and decrease your risk of colon cancer.

A great source of vitamins  A, C ,an K .

• 1 Cup of kale can provide more than 100% of your daily vitamin value

Quick Easy Kale Chip Recipe

Mix 1 Cup  ’67 Grams’ of bite-size kale leaves, add 1 tbsp  ’15 ml’ of olive oil along with 1/4 teaspoon  ‘1.5 grams’ of salt. With ingredients properly mixed placed on parchment-lined baking paper and bake at 350 for 10 – 15 minutes watching very closely because kale can quickly burn.

Mixed Nuts

Nuts are one of my favorite on-the-go snacks in all their many forms. 

• Cashews  
• Almonds 
• Pecans  
• Pistachios.

Nuts are a nutritious snack that has been proven to reduce heart disease. And possibly prevent certain cancers and other illnesses. Eating nuts in moderation can even help you to lose weight. Some studies have suggested. That perfect balance of healthy fat protein and fiber it’s always needed throughout the day or post-workout. I would recommend nuts as a healthy on-the-go snack for anyone.

Cream cheese and celery

If you’re looking for a quick snack that’s low in carbs and filling. Celery and cream cheese is a good pick. Celery contains luteolin, a very powerful antioxidant. That has been proven to.

• reduce inflammation  
• reduce the risk of cancer 

as little as 5 celery sticks paired with 60g or 2oz.of cream cheese, will give you a delicious snack that clocks in at fewer than 200 calories.

Peanut butter Apple slices

While apples and peanut butter might remind you of past days on Elementary Schoolyards. One thing none of us can, or will deny is, that it was not a great snack. Peanut butter actually compliments apples. The apples being high in fiber and polyphenol.

• Helps to improve gut function and 
• Reduce heart rate.

 When paired with peanut butter that has its own additional benefit for heart health. Peanut butter has been shown.

• Increase good HDL 
• Reduce bad LDL cholesterol 

 This powerful combination can tasty ,and heart-healthy at the same time.

Guacamole and bell peppers

I will admit for a long time I was on the fence about this one. Being a Californian sooner or later you will try it out. When the time came I was pretty optimistic. I will admit the crunch of the Bell paper with the flavorful spices of guacamole made a great combination. Quick, easy, and tasty. Red bell peppers are extremely high in antioxidants particularly.

• Capsanthin 
• Beta carotene and 
• Quercetin

To be exact. they’re also very rich in vitamin C and can provide you up to 300% of your daily value.

If you like me you can’t wait for Christmas. Thinking of all the food and goodies. But all those snacks come at a price. Be proactive, not reactive. Incorporate.

• Healthy snacking and  
• Healthy dieting and 
• Exercise routine 
• To keep yourself healthy and fit.

The Mountain Biking Experience

Are you’re looking for a new way to connect with nature and see the beautiful scenery?. Then mountain biking is for you.

Since the start of the pandemic, we have found ourselves with a lot of free time to either create a new hobby or recommit ourselves and reinvest our time into old Hobbies.

One of the most rewarding pastimes I would like to recommend is mountain biking. Mountain biking gives you the opportunity to not only discover hidden beautiful places in your local area.

It also offers you a peace of mind that I would recommend over anything else.

Mountain bikes when compared to road bikes have a few noticeably different characteristics that will be seen immediately

• Rugged threads and fatter tires for a more stable and durable off-road terrain experience.
• A suspension system to absorb shock and to give you a more comfortable view.
• Seating that keeps your back in an upright cycling position and provides a better view of the scenery.

 The most enjoyable Parts about mountain biking if you don’t even need mountains to do it. The terrain varies from Pleasant rides on loan flowing back roads to some really Technical singletrack and high endurance high tracks that would be considered very challenging.

If this sounds like it’s for you, then I’m going to give you a few of the basics before you head out onto your first ride. Including different types of mountain bikes, types of mountain biking Terrain, and some of the gear that will improve your mountain biking experience.

So hold on to those handlebars and grip On Tight cuz you’re in for one hell of a ride.

Dad pun couldn’t help it i know forgive  me.

Terrains & Topography

With Trails usually marked, beginner, intermediate, expert, and double expert. It is typically easy to find a trail that fits your skill preference and are easy-to-navigate. While you might start using trails that are fairly smooth and flat, as you gain skill your ability to maneuver over and around obstacles will develop. This will add a more enriching fun element to the sport.

Single Track:

This term used to refer to a trail that has a width that is either a little wider than your shoulders, or just big enough for two bikes to pass on a trail. These are your most common type of Trail. They usually are open for one-way travel, and whines through some of the best trained, and Landscape that can be offered.

Double Track:

This term is referred to as a track that is usually double the width of single tracks and is typically a big enough space for two bikes to ride side-by-side.

These trails will offer some of the most beautiful scenery. Taking you down old fire roads, abandoned logging roads,& Powerline roads. Where you basically just riding on old tire tracks. These are usually a gentler grade than single tracks and have less technical features.

Terrain Parks:

Terrain Parks have been popping up throughout cities, and counties. Often referred to as jump and pump tracks. These may be located under many urban overpasses. Some ski resorts offer their lift services. Bikers have access to the Trails located near their resorts. Where you can expect.

• Beautiful scenery 
• Half pipes 
• Elevated Bridges 
• Jumps of various sizes
• Banked Corners Burns 

and some

•  Hairy downhill switchbacks

Different Styles Of Mountain Bikes

They’re different categories manufacturers classify their mountain bike styles under. To help you decide what mountain bike type is best suited for you.

Trail:

This is the most common of the mountain bike styles because it’s not really grounded in racing. This bike is more casual. Best suited for meeting up with friends and riding a mixture of climbs and descents on your local trailhead.

These bikes also put more emphasis on efficiency overall weight and fun.

Cross Country:

Cross-country bikes are usually built with an emphasis on their ability to climb steep hills fast. These are usually used in competitive bikes. Where distances can range from anywhere from a few miles to 30 plus miles. These bikes are made to be efficient, and lightweight. Which could make for a fast pace ride at some of your local Trails.

“If that’s what you’re into”

Enduro:

This is also referred to as all Mountain and could be considered the “All American”, “who’s who” of mountain biking. If you’re looking for,

•  Steeper ascents
•  more White Knuckle descents
•  Big leg-burning climbs

 and 

• More technical features 

“Both natural and man-made”.

All Mountain Enduro bikes are what you’re looking for. These bikes are made to perform well on steep descent . while also being swift enough to Pedal fast uphill. All while still being lightweight.

The phrase Enduro actually comes from the racing world. It is used to describe a competition that has stages that are timed and untimed phases. The racer with the overall fastest combined downhill time wins. 

Enduro racing has become increasingly more popular and the term. Enduros is now synonymous with all Mountain racing

Downhill & Park Riding:

During the warmer months, ski resorts offered what is commonly referred to as Lift service parks. Where you’re provided with big tough bikes and While you have to wear a full face mask and body armor. To protect you against the elements. These bikes will have high endurance components, with fewer gears. Along with suspension that creates more travel.

Travel:

The measurable amount of movement in your suspension.

All of this combined will help you propel yourself over rock Gardens.

 Glide over Berms. As well as concur jumps

and wooden ladders. As your momentum increases steadily you will descend into some of the most beautiful scenery. you will get a workout as you maneuver around obstacles in this fast-paced form of biking.

Types of tires:26, 27.5, & 29er’s

As you become more involved in mountain biking tires or something that you will notice early on that will become important.

In downhill Park mountain biking Fat Tire is commonly used. Fat tire bikes can cover most obstacles you will run across. These tires can range anywhere from 3.7 in. wide up to 5 in. wide on more. Fat tires offer excellent traction in Sand & Snow but are not limited to these conditions. These tires have been proven to be ideal in all settings, seasons, and situations. Fat tires are also a great recommendation for beginning mountain bikers. They offer a bit more cushion on some of the more harsh Terrain.

26 in.

At one point all mountain bikes were equipped with 26-inch wheels. In the categories of responsiveness and maneuverability, they still ranked pretty high. To This Day 26-inch wheels remain very popular. 

The most common size of wheels are :

• 26-inch wheels 
• 27.5-inch wheels 

&

•  29 inch wheels.

27.5 in

Consider the 27.5-inch wheel to be a middle ground between your 26in wheels and your 29ers. These bikes easily roll over Terrain. Unlike the 26s. Yet offer slightly more maneuverability than the 29s. And this option wheel size can be found on an either hardtail or full-suspension rigs.

29er’s

29-inch wheels can also be found in both hardtail and full-suspension rigs. These wheels are heavier and accelerate slower. But once momentum is gained you’re able to cover-more Terrain then you would be able to on your standard 26-inch Wheels. These wheels usually provide better grip and a higher attack angle. Which means your wheels will be able to roll over obstacles much easier. That is why 29-inch wheels have become increasingly more popular for the cross country mountain bikers.

24in.

These wheels are usually made for children with shorter legs. They are usually found on miniature less expensive versions of adult bikes. These tires are usually suited for 10 to 13 year old kids. This can also vary and depends on the child size and weight.

Rigid or Hardtail:

When it comes to suspension types “at least for now” we have three options

 Ridgid/ Hardtail/Full suspension

Hardtail:

Hardtail suspension is designed with forks in the front that helps to minimize the impact on your front wheel. The rear of the bike has no suspension at all. These bikes usually are less expensive than full-suspension bikes. They have fewer moving parts,

“which overtime translates into less money spent on maintenance” .

 Hardtail suspension usually comes with the option to lock the front forks for the times when a more rigid biking experience is wanted

Rigid: 

Rigid suspension mountain bikes cannot be considered the most common type of mountain bike. These bikes usually don’t feature any suspension. Which also makes them less expensive and easier to maintain. Many mountain bikers “including myself” prefer mountain bikes with better suspension and bigger tires when off-roading. The combination of wide tires and low tire pressure will provide all the shock I’m resorption that’s needed on some of your bumpier trails.

Full Suspension: 

When looking into full suspension mountain bikes you’ll have many options to choose from. To put it simply full suspension mountain bikes provide front and rear suspension. This combined front and rear suspension give you a more smooth, enjoyable, and forgiving ride. While still providing the most traction and maneuverability. You might lose traction when climbing hills. Full suspension bikes also give you the option to lock out the rear suspension. This will give you more power and maneuverability as you climb.

Having a mountain bike repair kit with you will save you a lot of heartaches, and Hassell. Remember to have a field bag, with a hand pump, and a spare tube, plus whatever tools you’re comfortable carrying.