Bear Safety

Before you go Pack bear spray, and learn how to use it Check the park web page for any specific information about bears in the area Look for notices about bears in the area when you arrive at a campground or trailhead When on a trail Bear scat Make noise. Don’t surprise a bear. Call, sing, clap or talk loudly especially near streams and in areas of low visibility. Be alert. Watch for bears or their scat and tracks, any strange smells or disturbed vegetation. Be aware of wind direction and speed. Extra caution is warranted when the wind is facing you. Stay together. Hike and bike in groups and don’t let children wander. Larger groups (4 or more) are less likely to have a negative bear encount


It is no surprise that chia seeds are considered to be one of today’s superfoods. They are rich in omega-3 fatty acids, protein and iron, boost your digestion and are a good alternative to flaxseed. The remarkable thing about chia seeds is that they expand when combined with liquid – as in this delicious breakfast recipe. Simply mix together coconut milk, chia seeds, vanilla and honey to form a creamy chia pudding and top it off with fresh mango and coconut flakes. Ingredients (serves 1): 200 ml coconut milk 3 Tbsp chia seeds 1 Tbsp honey 1 mango Vanilla powder Coconut flakes Directions: Mix the coconut milk with the chia seeds, honey and vanilla powder in a jar or a bowl. Cover the

How To Choose a Coach

What do you look for in a Coach? Things to look for in a Coach would be about you first of all Identify what your needs are first off. What’s going on in your life? What your work, home, and other extra circular activities entail? What are your goals for racing and training? What are you realistically able to give time and emotionally into your training? These are important questions to ask when considering a Coach. What are you looking for? After identifying your needs, you can decide whether you are looking for a coach who is only online, or someone who is closer that can do one on one running days with or meet face to face. What is their back ground? What experience do they have with othe


Safety Guide to Cougars British Columbians are fortunate to share their province with cougars, one of the most mysterious and elusive of all creatures. The cougar's secretive habits and astounding predatory abilities - a cougar is capable of killing a 270 kg (600 lb) moose - have resulted in a wealth of misconceptions and irrational fears. Actually, most British Columbians live all their lives without a glimpse of a cougar, much less a confrontation with one. Conflict between cougars and humans is extremely rare. In the past 100 years, a total of five people have been killed by cougar attacks in B.C. (in comparison, bees kill upwards of three Canadians every year). All but one of these fatal

Baked Mushroom Herb Polenta

2 tbsp extra virgin olive oil 1 tube pre-made polenta 2 tbsp butter or vegan margarine 1/2 cup finely diced yellow onion 2 cloves crushed fresh garlic 4 cups sliced white and brown mushrooms (mixed) ½ cup stock (vegetable or chicken)* 1 tsp chopped fresh thyme leaves (removed from the stem) 3” sprig fresh rosemary (leave intact) ½ tsp sea salt ¼ tsp fresh ground pepper ½ cup freshly grated parmesan cheese (optional) extra thyme or rosemary sprigs for garnish Directions: Preheat the oven to 400°F and grease a medium baking dish with olive oil. Cut the polenta into 1” discs and set aside. In a large frying pan heat the olive oil and add the polenta (you may need to do this in batches depending

Raspberry Zinger Balls

Raspberry Zinger Energy Balls Recipe Prep Time 15 mins Total Time 15 mins Raspberry zinger energy balls have whole almonds and almond butter in the recipe. And, they taste like raspberries and coconut. Course: Breakfast, Snack Cuisine: American Servings: balls Calories: 127 kcal Author: Amanda Finks Ingredients 1 1/4 cups shredded coconut divided 1/2 cup raspberries 1/2 cup almonds 4 medjool dates seeds removed 1/4 cup dried cranberries 1/4 cup almond butter Add 1/2 cup of the coconut to a food processor and process until it’s a fine crumb texture. Remove the coconut and set aside. Add 3/4 cup of coconut and the remaining ingredients to the food processor. Process on high speed until th

Bloody Nipples and Boob Sweat

Bloody Nipples and Boob Sweat You all know what I’m talking about. As a runner we have all had one or the other and neither are awesome. My friends and I have felt that someone should have a race called the ‘Bloody nipple’ and the T-shirts can already have the blood stains on the front, or race shirts for women with the dripping boob sweat already there. Then when you do start to bleed or profusely sweat, it’s not like anyone will notice because you will all have the same bloody nipple swoob shirt on. Inventions Happen Out On The Trails After logging hrs of training your mind comes up with some amazing ideas, like inventing a bra the self-dry’s and doesn’t leave your under boob peeled like a

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