K.I.S.S. Smoothies

I love smoothies.  Cool, refreshing, and delicious... I don't know anyone who can't get down with that.  I used to be somewhat intimidated by smoothie making... I thought it was only on those days where I had extra time to sit around and sip on a straw while sitting on my porch and reading.  But since then I have realized that it's a great go-to meal on busy days (especially when the heat is so intense that you don't have much of an appetite anyways).

The internet is full of inspiration for recipes for smoothies.  I'm just here to remind you of this concept: K.I.S.S. (keep it simple, stupid)!  Sometimes I am overwhelmed with the list of ingredients in these recipes, and then I discovered that pretty much anything works- so if it's in your fridge and it sounds good, try it!

Here's a general guideline as to what I usually include:

Half a cup of kale
2 teaspoons chia seeds
Plain yogurt
1-2 teaspoons agave nectar
Whatever fruit I have on hand
1/2 cup water

Sometimes I throw in some ice, too.  I usually have bananas since it's so easy to buy a bunch, then freeze them so they keep on hand.  Just make sure you break them up in smaller pieces so they blend easily!  Peanut butter is always a tasty addition to a banana smoothie.

I use a regular-old blender, a cheapie I bought for $20 at Target.  There are many fancy juicers and blenders out there, but don't be afraid to use your regular blender!  The important thing is to just try it!

What do you like to include in your smoothies?  I love hearing other folks' recipes!

Beginning Yoga Series: What Should I Wear to Yoga?

I have practiced yoga for about 6 years.  I remember walking into my first class, unsure of what to wear, what to, where to set up my mat, and what the words or traditions were.  Yoga is meant for everyone, but since it originates from a culture very different than our own, being a beginner yogi can feel very intimidating.  Not to mention the use of an entirely different language (Sanskrit) by some yoga teachers, and some classes that focus on chanting or meditation.  Yoga can feel like a very alienating experience, when it is in fact supposed be a very unifying experience.

I recently began teaching yoga, and through teaching beginners I am reminded of all the emotions I felt at the beginning of my yoga journey.  I wish I had had someone there to guide me through some of the questions I was experiencing in my mind, but did not feel comfortable enough to vocalize immediately.  As a result I will be writing a series of blog posts geared towards those new or newly interested in yoga (or if you just want to learn more).

This post: what to wear to a yoga class.

 Disclaimer: this will surely be geared towards women since I am drawing on first hand experience, and, well, I am a woman.  That being said, men will gain some insight from this post as well.

The first and most important guideline is to be comfortable.  You want to feel confident as much as possible, and what you wear can help your confidence.  Wear clothing that you can move around in, bend over in, and spread apart in where you won't feel overly exposed or restricted.  If you are unsure about an outfit, do these simple tests to see if it will work:

1.) Bend over and touch your toes
2.) Walk around and do a few lunges

How did that work?  Did your pants fall down?  Did your shirt fall up?  Were your pants so tight in the hips that it restricted movement?  [begin radio voice here] If you answered yes to one or more of these questions, this might not be the yoga outfit for you. [end radio voice]

Generally speaking, tighter fitting spandex-type clothing usually works well for yoga (with the popularity of yoga pants today, I am sure all of you had an idea that this was true).  The reason for this is because you can move freely and don't have the problem of shorts exposing your unmentionables as some loose fitting running shorts might do.  A loose shirt may fall up as you bend over in certain poses, and for this reason a tight fitting top may be more comfy (or you could try to tuck in a shirt, but again you likely won't feel as confident like this).  This isn't to say you can't wear running shorts, just make sure YOU feel comfortable in them first.  My first yoga teacher wore running shorts all the time, but I tend to feel uncomfortable and like I might show my undies off at any time... not my idea of confidence.

Yoga pants can be baggy!

If the idea of painted-on-looking yoga pants is repulsive to you, check out some new styles of yoga pants.  I have been seeing a new fad of pants that are very airy and baggy; they kind of look like the pants Aladdin and Jasmine wear.  This might be your cup of tea.  Though, I will say that it is helpful from the teacher's perspective to have students with tight clothing in order to check for proper form.

Secondly, wear shoes that you can slip off easily.  Yoga is done barefoot on a mat.  You can wear any shoes you like, but I like to wear sandals or Tom's so that I can easily slip them off right by my mat.

Leg warmers and other layers can be helpful

Thirdly, wear layers.  This tip is somewhat dependent on where your class is at and what type it is.  For example, if you are taking hot yoga, well, it's going to be hot.  Don't really need layers in that case.  The important thing to remember is that you ideally don't want to be cold since your goal is to warm up your muscles sufficiently so they aren't injured during any pose.  If you get cold easily, wear a sweater that's easy to zip off.  I teach outdoor classes, so this point especially applies when there is no climate control.  If in doubt, it's always easier to take a layer off rather than not have a layer to put on.  I really like the style of legwarmers and arm warmers, and they are really practical in this setting.  It's easy to wear capris with legwarmers until you move around and warm up, and then take the legwarmers off.  For outdoor yoga, you may even like to wear a tight-fitting hat to keep the sun off your face.

Fourthly, were your hair off your face.  Like with any exercise, those with long hair will likely find it more comfortable to have it out of your way.

And that's it!  You should be stylin' at your first yoga class!  Really, wear whatever you have and get started on your own personal yoga journey.  You shouldn't feel as if you need to go out and spend money on specific yoga clothing.  Wear what you have that you will feel the most comfortable in.  All I have provided you with are some guidelines that may help you feel more confident in those clothing choices you make.

As a side note, most of these suggestions will work great for when you try rock climbing, as well!

If you live near Wrightwood, California, I want to invite you to attend one of my outdoor yoga classes.  We have a lot of fun out in the mountains together, and I hope you can be a part of it!  Here is my website for more information: http://ceoverduin.wix.com/outdooryoga 

If you have any questions on what to wear, or any specific yoga questions, please leave me a comment below.

Namaste!

Local Hikes: Observatory Road

My knee has been giving me trouble lately, and as a result I have needed to take it easy on hiking.  Yesterday I felt up to trying something easy, so my husband and I opted to "hike" Observatory Road (Or, at least this is what I have always heard it called.  I am not sure if this is the real name).  I use the term hike sparingly; it's more like a meandering walk with rolling hills, and just a couple steep portions.  We usually use this road when we feel like running (something my knee definitely can't take right now), and I have had friends who like it to run with a jogging stroller since it is paved and wide.  It's also a great trail for mountain biking.  In all honesty, I am not sure as to what the rules are for being on this trail since it is there for access to JPL Observatory.  If there were ever issues with using this trail there are several hiking trails that intersect the road anyways, so it would be easy to enjoy the area but just avoid the paved road.

Paved path, wide and open, sweeping vistas; what more could you ask for?

The walk to the top from the turnout is 3 miles.  Once at the top, there is a radio tower and an observatory building.  Please do not mess with these buildings!  I want to continue to enjoy the area, and I would hate for access to be shut down due to irresponsible visitors.  {rant now over}

The trail provides 360 degree views.  In the beginning of the walk, there are views of Mountain High East ski resort, and as you continue there are views of the San Gabriels to the South.  Once you meander away from this (and are almost to the top), you will find views of the desert to the North, including portions of the San Bernardino Mountains.  Something that my husband pointed out as being interesting is that you are in a Yellow Pine Forest most of the walk (you know- Jeffery Pines, Ponderosa Pines- basically all the trees you find in the town of Wrightwood), but as you reach the top (and are at a higher elevation) you find yourself among Pinion Pines.  The desert really does meet the mountains at this point, and with views of the desert for miles, you really feel you are indeed on the edge of these two plant communities.  {botany rant now over}

During the summers we like to use this trail for a night hike on a full moon.  There is less chance of tripping over a root, etc. on this smooth trail.  During the day, bring plenty of water since there is a fair amount of sun exposure on this trail.

To get to this road/trail, drive up Table Mountain Road from Highway 2 (this is where there is a fork in the road at Mountain High West; Table Mountain Road is the fork on the right).  Wind up this road, once you have a good view of Mountain High West, pull over in the large turnout.  Park here and walk on the gated road to the East.

Overall, this is a great trail if you would rather "take it easy," or if you want to bike or run it.  The elevation is pretty high (about 8,000 feet), so its great for training for 5k's or 10k's.  Keep your eye out for wildlife!  We always see at least some red-tailed hawks flying around our heads.

Happy trails!

Local Hikes: Mt. Baden-Powell

The term "local" can be very relative.  If you live within an hour's drive... I am going to say that you're a local.  Wrightwoodians may disagree, but how about I call you the "local locals."  Maybe it's the Southern Californian in me, but I think if you can drive to a place in an hour (including traffic!), then you're a local.  But, I digress!

This is post two in a series of local (or local local) Wrightwood hikes.  If you are in the Southern California area, a drive to Wrightwood is among one of the easiest mountain drives since it is pretty straightforward for a mountain road; no major twists or turns, no incredibly steep drop-offs (until you get past the town), and less chance that you will hit fog on the drive up (especially if you're driving up in the summer... then I would say your chances are pretty dang good that you won't hit fog...).  After this laid-back drive up, you can tackle a pretty serious mountain climb.  Mt. Baden-Powell is 9,399 feet tall, with an elevation gain of 2,807 feet in four miles if you climb it from Vincent Gap trail head.  This trail head is about 8 miles or so West of the town of Wrightwood on Highway 2.  Keep going past Inspiration Point, and the next large parking lot you see immediately off the highway is Vincent Gap trail head.

There's the summit!  And the plaque to prove it.

Named for Lord Baden-Powell, the founder of the Boy Scouts, at the summit you will find a plaque in his honor.  Near the summit there are a few Limber Pines, which are 1,500 years old and related to the oldest tree in the world, the Bristle Cone Pine.  The hike up is strenuous, but is only four miles, so it's not too difficult for someone who is in decent shape.  At about 3 miles, I can usually start feeling the effect of the high elevation (even though I live at about 5,800 feet).  This is not only a good hike unto itself, but it's great to train here for other high elevation hikes.  This hike really helped me prepare for Mt. San Gorgonio and backpacking in the Sierra Nevada, where I was at elevations of 10,000-11,000 feet.

At 1.5 miles up the trail, you will find Lamel Spring as a short detour.  The term spring is used somewhat sparingly, as I have only seen a trickle of water here.  However, in our dry mountains this is a great spot to scout out wildlife.  I have seen deer and other animals (birds, squirrels, etc.) here, and there are also some beautiful vegetation that you would only find around water.  I would say that it isn't something you must see as a hiker, but its worth seeing if you have never been, or if you really want to try to find some wildlife.  As a PCT-er, I wouldn't recommend depending on this source for water after late May, especially if its a dry year.

On average, the hike usually takes us 4.5 hours round-trip (though I have friends who have done it in 2.5 hours!).  I would recommend planning 5-6 hours for your first trip up, just in case.  The trail is fairly steep and full of switch-backs.  Not so easy on the joints coming down (I'm weird- downhill is my least favorite because of the aches in my knees and hips).  If you also have joint pain, I would recommend trekking poles for this hike.

Bring plenty of water in the summer (though most of it is in the shade), and at least one snack.  If you're hiking in the spring or fall, be wary of ice chutes and snow conditions.  It may be warm and sunny where you're from, but full of snow at the summit.  I have had one personal friend fall down an ice chute, and it can be very dangerous (not to scare anyone out of this hike, just be careful!).  The San Gabriel Mountains are known for being underestimated, so please give them the respect they deserve.

If you're looking for something different, you can continue on the Silver Moccasin Trail towards Dawson Saddle, which connects to Highway 2.  It's a 4.3 mile hike from Mt. Baden-Powell to Dawson Saddle, so the total hike would be 8.3 miles, which is just three-tenths of a mile longer than if you went back to Vincent Gap parking lot.  If you go this way with a group, you could potentially stage a car at either trail head.  I have never gone this way for a day hike, so if you have, please leave me a comment to tell me how it went!

And, after your hike, you have a nice easy drive off the mountain.  (Maybe just stop in town for some grub first!)

Views of the desert to the North are visible once you reach about 8,500 feet.

My husband on the trail.  Like I said, pretty steep!

Feel free to comment if you hiked Baden-Powell recently.  You can let others know about current conditions, etc.

Weekend Getaway: Zion National Park

I love to travel.  I love to get outside.  I really, really love to get outside when I travel.  I was blessed with the opportunity to get away for the weekend recently and enjoy Zion National Park with my family.  For those who live in Southern California, driving to Zion is possible in a weekend.  We went during a holiday weekend, but we wanted to avoid the traffic, so we went for three days (which you could do on a regular weekend).  You have the option of camping in the park, staying in a hotel in Springdale (which is right outside of the park), or in a nearby surrounding area.  We stayed in St. George this time, which was a great option.  We rented a cabin from the KOA which was very reasonable, and about a 40 minute drive to the National Park.  There are a lot of services and restaurants in St. George (though some of my favorite places to eat are in Springdale).

Arch at the top of Hidden Canyon Trail in Zion

Over the weekend we went on several hikes.  The highlight for me was hiking up Angels Landing.  For those unfamiliar with this hike, it entails a portion with very high drop-offs on either side (there are nothing but chains protecting you in some portions).  Like I mentioned, we went on a holiday weekend and the hike was extremely CROWDED!  This was a little disappointing to someone like me who isn't particularly fond of large crowds, especially when I am out in nature, but it had the benefit of an added challenge and was a very interesting experience.  That being said, I wouldn't recommend this hike on a busy holiday weekend if possible.  It was certainly more dangerous had there not have been so many hikers, and it took much longer.  Now I have a clearer vision of what it would be like on Everest as climbers bottleneck at fixed ropes (minus the extreme cold... and altitude... and bottled oxygen... OK, maybe I just have a clearer idea of what it's like to wait a long time for other hikers to pass while on a steep, one-way trail).  All in all, I would highly recommend this hike to those without a debilitating fear of heights.  Definitely one of the classics.

View from the top of Angel's Landing

Look at all the people!  It was impossible to get a photo without a human being in it!

What's great about a day full of hiking is the guilt-free dining that follows.  Springdale, Utah is full of delicious, hip restaurants to fulfill all those downhill cravings, and many with a view to die for.  One of my husband and my favorites is Oscar's (make sure you order the homemade carrot cake).  Sitting outside on the patio with a view of the red rocks basking in the sunset glow is an experience of luxury, especially while sipping on a Margarita!

View of Zion from Springdale, Utah

Besides places to fill your belly, Springdale also has some lovely shops.  Artist galleries, guide services, and souvenir shops make a great cap off to the night, and may help burn any lingering calories from dinner.

On our last day in Utah, we checked out St. George.  We explored Snow Canyon State Park on Sunday morning for a few hours.  It's a great little park, and there were less crowds there than Zion on a busy holiday weekend.  I would love to come back and spend some more time there, especially to try some of their sport climbing routes.

Snow Canyon State Park, St. George, Utah

After mostly driving through Snow Canyon (except for a little 1 mile hiking loop), we headed over to the Mormon temple in St. George.  We couldn't go inside the actual temple, but we were tourists and checked out the exterior and explored the visitor's center.  It was very interesting to see, and learn about the history of building the temple.  I learned about what goes on inside the temple as well, which I found fascinating.

St. George Mormon temple.  Apparently they paint it every year so it stays dazzling white!

I hope those who live near enough to drive to Zion don't hesitate to visit in a weekend.  The drive isn't as far as you might think, and IMHO it is well worth it.

Cheers!