Mood:  chillin'

Main components of my morning "training table" for optimum energy.  Rainbow Light's Chocolate or Acai Berry Protein Energizer Shakes and Women's Organic Multiple Vitamins.  See the yummy recipe below!

The Winter Olympics are a great wake up call that if we are going to perform like athletes we've got to train like them.  That starts with shedding a few excess pounds that creep up on most of us during the winter months.

Start with a high fiber diet for about a week and include whole grain cereals such as oatmeal or a toasted whole wheat cereal such as Wheatena.  Another product is Rainbow Light Daily Fruit and Fiber .  This is an easy, delicious way to facilitate cleansing and regularity which often slows down during periods of less exercise.  It contains fruits, seeds, sprouts and probiotics to control flatulence and is a quick way to get 7 grams of fiber in just one serving.

After the first week, you can begin getting some moderate exercise.  If there is still snow on the ground, consider snowshoe running.  Tubbs Snowshoes of Vermont   has been making high quality snowshoes in the U.S.A. since 1906.  They make a wide variety of snowshoes for nearly every trail and terrain.  They also make shoes to fit men, women and children specifically.  They are very easy to use and allow you to quickly traverse ungroomed trails and open fields. 

I find them to be truly essential to cure cabin fever when snow is still out on the ground but I want to get in some jogging.  As an extra benefit, the snow is a great buffer, cushioning your joints from the harsh jarring they would normally get from pavement.

Once you've eased your way out from couch potato-ness, you'll find that you'll need a bit more energy to fuel the increasing intensity of your workouts.  On those first runs, you might wish to keep a cheer pack of Enervitene by Enervit with you.  Unlike Redbull or Rockstar, Enervitene contains no caffiene or herbal stimulants.  What it does offer is a "get you over the hump" shot of B-vitamins and glucose.  The glucose is what your muscles crave after climbing a hard hill or being taxed for long periods of time.  I have used this product to compete in and win mountain bike races and road rides so it is very effective.  Before retiring, I take Rainbow Light's Calcium Plus to help counter the lactic acid fueled Charlie Horses that often come with a day of strenous exercise.

Buliding a strong energy base is also essential.  If I know that I will be working out hard, I take Rainbow Light's Herbal Energizer.  A new product from Rainbow Light is their Women's Multivitamin made with organic fruits and vegetables.  I like the easy to digest two piece caps and the inclusion of herbs, enzymes and antioxidants.  As you are cutting back on calories, you need to replace them with high nutrition foods.  Try starting your day with the Protein Energizer as pictured in the lead photo.  It is SO easy to make and will make a big difference in your energy levels and ability to stay away from the junk during the day.

Rainbow Light Chocolate-Dulce de Leche Energizer

 1 scoop of Chocolate Protein Energizer

1 cup lowfat milk, almond or rice milk

3/4 cup crushed ice

1 tablespoon Dulce de Leche Liqueur (Dulceda)

Combine ingredients in blender and whirl for about 1 minute.  Pour, drink and go!  The Dulce de Leche simply adds a delicious caramel like flavor to the drink without much alcohol.  Experiment with other fruits and berries for a different taste experience to start your day.  Super Saboroso!

I'd especially like to applaud Rainbow Light and Enervit for their minimalist, eco-friendly packaging.  Good for you and definitely great for the environment.  Rainbow Light's Certified Organics line is a big step forward as well.  This line offers well thought out products that active people can actually use...every day.  We will continue to ease you back into Cross Training so that you will be so ready to go come spring which is just around the corner.  Now get out there!

Get the right stuff this season!  Beautiful, pigment dyed, distressed cotton full zip hoodies from Audio-Technica and C.F. Martin & Co. are great for layering and head covering.  Front pockets to keep your hands extra cozy too.  These are must have pieces as the weather turns cooler!  Catch the breeze in style with these great zippered hoodies!

PHOTO: Falling for it!  Terry Precision Cycling's Cargo Skort.   Wrap style with cycling shorts underneath & a very handy cargo pocket in front.  Shoes by Specialized.

Ah yes!  Fall is upon us.  Cooler temperatures and a fabulous display of changing leaves make this a wonderful time to do some cycling or walking.  Benefits to mind and body abound but what if you've gotten a little "soft" over the summer?  If so, you'll need to ease into your fall renewal plan so that you can really enjoy this season.

To make it easier, I have some tried and true suggestions for clothing, gear and most importantly, your training table.  There are things that I do each year to prepare for charity and recreational events that can make the difference between enjoying the day or being sidelined due to exaustion or even worse, injury.  I have stepped up use of my universal machine, weight lifting is for the most part an-aerobic.  Building endurance comes by doing aerobic exercises such as walking, skating or running.  Pick an activity that you truly enjoy and go with it.  If it feels like fun, you will be more apt to stick with it.  Seeing the same scenery for your daily walk can be a bore.  Mix it up!  Try a different route or even a different activity on alternate days.  The thing is to stay in the game.

Dress for Success!

I truly thrive on cycling!  This summer we took our musical instruments on bicycle to the park for a jam session.  It was great!  We've also packed our Trangia Cookstove and prepared a picnic lunch al fresco under the trees.   What makes these sorts of outtings so successful is choosing clothing that is both functional and attractive.  Terry's Cargo Skorts, (pictured above), are what I wear most for comfort, coolness with the convenience of a pouch pocket right where I need it.  When it gets cooler, I simply layer a pair of sheer tights under and can wear them well into the fall.  Another great transitional piece is the NEW Terry Scooter Capris which offer a looser, "baggy" fit.  These are fantastic as they are perfect for both commuters and cycling buffs alike.  The Scooters come with a removeable, soft cycling chamois that is very comfortable in the saddle.  Better still, you can arrive at your destination without your apparel announcing you've arrived on bicycle!

PHOTO: Terry's NEW Scooter Capri "Baggies".

These are a fantastic alternative to the traditional spandex cycling shorts. In fact, I don't often wear the tight, shiny cycling shorts except for racing.  That's because like many people today, I use my bicycle for multi-tasking.  I combine many of my local errands and trips with my exercise time.  Where ever I end up, I look fresh and stylish.  The only give-away that I have been traveling by bicycle is if I forget to remove my cycling helmet!  People look and say that is "one stylish woman" which is what most of us want to hear.  Terry's Scooter Capris have both a snap and a zippered pocket in front with reflective accents on the legs and articulated knees.  These are the MOST comfortable cycling pants that I own.  The removable chamois is super flexible and fits my contours so nobody can tell I'm wearing anything under these capris.  Check them out at Terry Precision Cycling online! 

Now Top This!

The best thing to due during your fall routine is layer your tops.  This time of the year the mornings start off quite cool but by noon, temperatures can warm up considerably.  If you intend to be out through those times, you might need to consider what sort of top to wear.   Consider a cotton full zippered hoodie such the one pictured here.  As the temperature rises, simply unzip to allow more air flow.  The pockets in front can hold a handkerchief or energy bar.  Better still, it can be worn for other activities such as your morning walks or jogging.  PHOTO: C.F. Martin's Full Zip Hooded Sweatshirt available at their 1833 Shop online.

Your Training Table

Sometimes we need a little help to kick start our bodies back into gear.  I can recommend Rainbow Light's CleanseAway 7- Day Renewal Program.  Poor diet and exercise can often lead to poor elimination as well.  This can show up as extra pounds, feeling bloated and tired.  There is no need for that and in as little as seven days, your whole digestive system can be rejuvenated.  I used the CleanseAway 7 Day Renewal and noticed blemishes that I had, cleared up.  It was gentle and stimulant free so no cramping surprises.  I followed this up with Rainbow Light's NEW ThinBerry Opti-Curb which is a high protein, low carb energy drink powder which is also high in fiber.  I would recommend using the two products for best results.  The ThinBerry Opti-Curb mixes very easily into most any liquid but here is a great blender recipe I've come up with for fall:

ThinBerry Apple 'n Spice

1 Scoop of ThinBerry Opti-Curb Powder (Cinnamon / Vanilla flavor) 

1  8 oz container of low / nonfat plain or vanilla yogurt

1 large Apple

1 cup crushed ice

Core the apple but leave it unpeeled.  Place all the ingredients in your blender and process at high speed.  Pour into a stainless steel drink bottle to take with your for your walk, ride or exercise routine.  The extra fiber and protein will help you feel full while building lean muscle.  The best of both worlds!  Visit Rainbow Light online for more nutritional & health supplements.

The Recap

If you really want to turn over a "new leaf" this fall, these are some very easy, non-invasive ideas to energize and drop some body fat.  Exercising in cooler temperatures is a great way to do that  and with a little planning, you can look great on your way and upon arrival at your destination.  Your training table is important because you'll want to renew from the inside out.  Fall is the perfect time for an inner cleansing.  Since many of us are concerned about the flu season, specifically the Swine Flu, ( h1n 1), keep in mind that nearly 80% of your immune system stems from the digestive tract.  I have found that maintaining a healthy intestinal flora to be the first line of defense.  I can recommend Rainbow Light's ProbioActive 1B with 1 billion active Lactobacillus sporogenes plus Inulin, Larch and other soothing botanticals.

All of these implementations can help you to look and feel your best as we move into what could be your best autumn ever!

Adventure is wherever you find it!  Here's our Special X-Training Get-Away Guide for getting the most out of your outtings.  PHOTO:  Dr. M in ExOfficio's Insect Shield Baja Shirt. British styled straw pith helmet by Brookstone.

Part of fully enjoying your outdoor or even urban excursions is planning well.  You will actually save a lot of time, worry and money by packing these few necessities.  Dressing for the weather and terrain is a must but be sure to pack light.  How many times have we all lugged needless items along that we never used or wore?   We'll show you how to gear up, starting with travel and adventure wear for a day or weekend trip.

ExOfficio's Insect Shield Baja Shirt in Palm

When packing for an outting, it is wise to wear clothing that is versatile for whatever conditions you may find yourself in.  We've gone through three eco-systems in only one day.  Woodlands, salt marsh and open fields.  The Insect Shield Baja is the one shirt that can keep up with all of these changes.  This shirt is wrinkle resistant and lightweight, (a bit more than 6 ozs), so it packs easy but that's only the beginning.  It's 65% polyester/ 35% Cotton blend has wicking action with a special ventillation system of panels that can be opened under the arms.  Just where you need it!  The roll-up sleeve tabs allow you to go from long to short sleeves in a snap.  Better still is the fact that the material itself offers Sunguard of 30+ which means you're protected when you move from forest to open spaces with no shade.  One of the other things that bothers me when going into a swampy zone is mosquitos.  They love me!  The Insect Shield Baja is so named because it offers invisible and odorless protection from bugs.  This protection lasts through 70 launderings, so no worries on it losing its vibe anytime soon.  See all of ExOfficio's travel wear at: http://www.exofficio.com

Dorfman-Pacific's Solar Protection Hat on the water. Model is also wearing SperryTop-Sider Figawi2 Boating Sandals which are quick drying and slip proof.

Just as the Baja shirt offers protection for your body a hat should do the same for your head and neck.  This hat completely blocks out sunlight due to the specially made brim.  It is very lightweight, quick drying and easy to pack.  Often times high winds on the water kick up but this hat stays put due its design and adjustable tie.  The brim of your hat should be wide enough to give shade not just your head but to your neck as well.  This way you'll be better protected from the sun's rays which also reflect more strongly off the water.

Speaking of water, you'll need to make sure your clothing, tents and gear are waterproofed.  We've found NIKWAX to be especially useful in not only waterproofing but solarproofing all types of fabrics.  We use NIKWAX Tent & Gear Solarproof which sprays onto our windbreakers, hats and tents with ease.  Our shoes get their Waterproofing Wax for Leather.  Our feet stay extra dry now without that awful seepage you usually get after being caught in a heavy rain.  NIKWAX works by coating treated items with a network of elastic, water repellant molecules.  Water just doesn't get in even when forced such as what happens during a downpour.  The extra solar protection NIKWAX offers to our tents and gear is a real bonus.  UV damage is often the main cause of material becoming degraded and brittle thus shortening its lifespan.  It is also a bit of extra protection for your jackets and outerwear because a certain amount of sunlight passes through them too.  NIKWAX is highly recommended to use now before the season gets underway.  That way you'll be ready for sunshine or rain.  See all of their fine water & solarproofing products at NIKWAX http://nikwax.com

Hydration 101: Using a Stainless Steel Water Bottle shown here helps save the environment and money.

One of greatest challenges we face when traveling to remote areas is keeping hydrated. Fatigue, poor judgment not to mention death can be the unhappy result of not having enough water to drink.  Pre-filled bottles of water are so yesterday.  Think of them all littering the roadways and in garbage dumps.  Instead, purchase a stainless steel, reusable water bottle as you see me with here.  It is the new canteen!  It has a leakproof seal and if I add a few ice cubes, it stays cold for hours.  It also holds more water than your average plastic bottle can.  You can fill it with your own spring water, juice or even a protein shake.  Rainbow Light makes a fantastic line of Protein Energizers in four different flavors.  Each gives you a serious boost of vitamins, minerals and 15 grams of protein, 5 grams of fiber all while helping to keep you hydrated.   I add Ovaltine, fresh berries as a smoothie and many other ingredients to come up with my own energy drinks to go.  I really like Starbuck's bottled Mocha concoctions but really this is a much better alternative.  If I still crave one I can use a flavored coffee or flavoring syrup and add that to the protein powder for nearly the same thing.  Here is a quick recipe using one of Rainbow Light's new flavors of Protein Energizer, Acai Berry: 

Acai Berry Blast

1 scoop Rainbow Light Acai Berry Blend

1 cup Rice or Almond Milk

1 1/2 cups Spring Water

1/2 cup Frozen Wild Blueberries

Blend everything until smooth, (extra water or ice may be added), pour into your stainless steel bottle and go.  The protein in the drink mix is from rice while Acai and wild Blueberries offer a super blast of antioxidants.  Real smooth!

Check out all the flavors at Rainbow Light, http://www.rainbowlight.com

Ready to go?  Here's my packing list for a weekend adventure:

1 Packable Windbreaker

1 Sun Protecting Hat  (Dorfman-Pacific Solar Blocking Hat)

1 large silk scarf

2 Shirts (Insect Shield Baja is a must-take) 

1 Pair Quick Drying Pants

1 Pair Quick Drying Capris - Zoic Cyling Capris

1 Cotton Skort

1 Pair of Waterproofed Shoes

1 Pair of Quick Drying Sandals - Sperry Top-Sider's Figawi2 2 strap sandals

2 pairs Quick Drying Socks - Pearl Izumi Cycling Socks shown here

1 Convertible Bra, (consult Victoria's Secret)

2 pairs Quick Drying Underwear-ExOfficio's Give-N-Go Bikini shown here 

1 Silk Nightshirt (can double as a camisole)

Stainless steel water bottle

Mini First-Aid kit replete with aspirin

Cosmetic Bag with tinted Sunblock, toothbrush & comb

Charged cell phone and GPS unit, both can double as a flashlight

I've been able to fit most of these items in my small backpack.  When flying, I've fit everything into my onboard bag so that it did not have to be checked.  This way I have everything with me when I land giving me plenty of time to make my connection.  This packing list can take you anywhere in the world in style but is very light indeed.  Quick drying materials allow you to rinse them out in the sink and wear them the next day.  You can visit all of the company websites on the upper right for more details.

Sperry Top-Sider Figaw2-2 Strap Sandals are perfect for the water with its non-slip soles yet look great on land too.

These sandals are super light, do not absorb much water and dry very quickly.  A little bit of a wedge makes them perfect for wearing with a skort for a night out on a yacht!  One of my favorites from Sperry Top-Sider at, http://www.sperrytopsider.com

After a day on the trail.  Notice the Sierra Club backpack on the groud with a bottle of water tucked in the sidepouch.

How would you like to have a day out of exercise, recreation and expanding your knowledge of the local flora and fauna?  Many local state parks offer wonderful opportunites to get out in nature with a guide who will highlight things you've either missed, mistaken or taken for granted.

Nature Hikes such as these are great for beginners because there is a lot of stopping and lecturing along the way.  Since it was sunny and above freezing, a lot of melting was occuring.  We had to navigate slippery mud patches but check with your park naturalist first.  They know their trail's condition during seasonal changes and will be able to advise on the best type of footwear.  Generally hiking boots will give you better traction and support.  Additional clamp ons or Corkers can be added to nearly any boot to give you more grip.  I used my Sperry Topsiders because I anticipated more water and mud than dirt.  I was right and the water displacing soles of these nautical shoes helped me have secure footing.  This nature hike was unique because it included tracking through three distinct eco-systems.  Salt marshes, woodlands and open fields.

Cycle Through It

Another option for seeing more of the park at one time is to mountain bike it.  This will get you through the trails you are interested in more quickly and then you can choose which ones you would prefer to hike.  Just check ahead to see if mountain bikes are allowed on the trails and you're good!  The same rules apply for both cycling and walking.  Be sure to bring enough water!  Keep your backpack light by taking only the bare essentials.  Usually a few energy bars or even some Enervitene carbohydrate and vitamin liquid is good for exhaustion emergencies to get you home.  If you are using a mountain bike, carry your gear on the frame with a water bottle mount.  You can stuff the other essentials inside of your cycling jersey such as those made by Terry Precision Cycling or Pearl Izumi.  You can even use a cycling jersey with rear pouches in place of a backpack when you will not be going very far.  This is another way to get double and even triple duty out of your exercise wear.  Another benefit is that well made cycling tops are excellent for wicking perspiration away from your body.  You'll stay warmer and dryer on a ride or hike if you have the right clothing.

So What Do I Need?

The beauty of doing a nature hike is that you don't really need specialized equipment.  High-topped hiking boots may be overkill on many parks' marked and maintained trails or an hour walk.  Just starting off, pick a shorter, easier trail and put on your favorite running shoes.  For longer more advanced hiking, you'll want to invest in a pair of dedicated hiking boots and wear a liner sock under your hiking socks.  This helps prevent the rubs and blisters you can get from a long walk on the trail.  You can also bring a ski pole, (or two), as this will help lessen the weight your knees have to bear.  This is where keeping your backpack light will pay off well.  Comfort is important but so is staying on the marked paths.  I always carry a digital compass such as my HighGear Alti-Tech 2 photographed here.  Easy to take along as it clips onto my backpack.  It even helps keep track of the weather with a built in barometer.  When it starts falling, I know its time to get to cover as a severe change in the weather such as a storm is on the way.  Calibrate your digital compass and set the altitude before heading out for the most accurate readings.  Be aware of your surroundings such as the position of the sun and you'll note that moss grows on the north side of a tree.

GPS Works in the Woods?

Many people have either on board or portable GPS, (Global Positioning System), in their cars.  They lock in your position by way of a satellite and can even pinpoint your where-abouts by degrees of longitude and latitude.  Needless to say this is a really great thing to have when you break down in the middle of nowhere and you need to tell the tow truck driver who also has a GPS system, just where you are.  However, you may not realize that a GPS system such as the Magellan Roadmate 1412 shown here will work just as well when you are out walking too.  This can be the most serious piece of equipment you own, next to your fully charged cell phone.  It can show you the direction and map of the terrain where you are walking.  It can lead you in the right direction, (towards civilization hopefully), and save hours of walking in circles.  In the event you are injured and can not walk, your GPS will give the rescue team your exact location, making the operation safer and faster for all concerned.  It doesn't matter whether you are in a field or a mountain top.  A GPS unit knows where you are as long is it is able to lock onto its satellite.  So unless you're hiding out in a cave or under a rock where the GPS system can not get a clear scan of the sky, you should be golden. 

What Can I Expect on a Nature Hike?

Well, if it is a guided hike with someone who is knowledgable about the terrain, you can expect a lot!  Most state parks have naturalists in this position.  They not only know about the confines of the park itself but also are aware of the larger eco-system within which they operate.  When we took the winter Nature Hike at Cheesequake State Park, the naturalist, James Faczak showed us what appeared to be sprouting evergreen seedlings growing along the slope of a stream.  However, they were not trees at all but a species related to moss.  He also showed us how to identify white and red oak, speaking of their various cycles of acorn production.  We also got a glimpse of some of the fish and birds that inhabit the salt marsh area of the park as well as the migration cycle of American eels in from the North Atlantic.  Both American and European eels originate in the Sargasso Sea which is between the Bahamas and Bermuda.  They split and take different currents to end up in salt marshes and regional estuaries.  In other words be prepared to realize how little you know about nature.  We are members of the Sierra Club and our estate is listed as a backyard habitat with the National Wildlife Federation.  Still these were different eco-systems than what are found on our property.  You may find this to be true in other parts of the country as well.  You'll never know unless you step out and explore!  God's creation awaits.  You can even take the same trails but at different times of the year.  You'll see lots of variety due to the change in the seasons.  Most state and national park trails are open to the public free of charge and the guided Nature Hike we enjoyed was also free.  Check your local chapter of the Audubon Society too.  They often coordinate free guided Bird Walks with the local state parks.  For more information on programs in New Jersey's state parks, visit: New Jersey State Park Service  http://www.njparksandforests.org

Dr. M. after a three eco-system Nature Hike through Cheesequake State Park, Matawan.  Knit hat by Hanna Andersson, Lite-Speed Jacket by Montane, technical hiking pants by Athleta.