Hike It Off Magazine Issue Ten

HIKE IT OFF

STAYING MOTIVATED TO HIKE REGULARLY PAGE 5

PODCASTS WE LOVE PAGE 58

THIS IS INDIAN LAND: YELLOWSTONE

NATIONAL PARK PAGE 16

A LOVE NOTE TO VIRGINIA

PAGE 62

EDITOR'S NOTE

Hike It Off was conceived a few years ago deep in the heart of the Sierra over a campfire and strong mountain cocktails. My husband, and Co-Founder Tony Purinton, and his best bud Rick Beach, always came home with much more than memories and bruises while on their many hiking trips.They are notorious for mantras and catchy sayings inspired by their biggest muse, the mountains.They would discuss putting some of their favorites on tshirts.They always wanted clothing that represented the way they felt about hiking, but could never find what they were looking for in stores. Hike It Off was always the first mantra they talked about putting on a t-shirt, but once they were back to the daily distractions of life, the t-shirts never became a reality.

Then something happened that would change everything for us On June 4th, 2014 while celebrating my birthday, the universe decided to change our lives forever. While stepping over some rocks on a trail I have hiked a hundred times before, I lost my balance and in a split second shattered all three bones and dislocated my right ankle. We had no idea how much our lives were about to change, lying in the dirt waiting for help to

arrive When you are unable to do what you love and are forced to be still and really think about your life and what is most important, your perspective changes. After two surgeries, a prognosis of a year of recovery, and an uncertain outcome, the thought of not being able to hike again was a real fear that crossed both of our minds daily We both realized then how much hiking meant to us and even though this was the most difficult obstacle we had ever needed to overcome, we knew that the universe in its tricky little way had created an opportunity for us through this misadventure.

While I was in recovery, Hike It Off was born. I was determined to bring this dream to life- both in the t-shirts Tony had always envisioned and in writing, my true gift Now we live, breathe, eat, and sleep Hike It Off. It is our dream, medicine, and future. We are so honored to be able to share it with hikers that are just like us. Hikers who live to hike it off!

Jaime Purinton

Jaime Purinton EDITOR IN CHIEF

StayingMotivated toHikeRegularly

By: Karla Amador

With the New Year's just behind us, New Year Resolutions are usually on the top of people’s mind. Some want to lose weight, spend more time with loved ones, practice mindfulness, climb a peak or challenge themselves to a hike a week by taking the 52 Hike Challenge. Most start off strong, but, as the year progresses, they lose motivation and stop working towards their goal altogether. They are not alone. This happens to most of us.

Typical problems for this include our core values, belief systems, saboteurs, safety concerns and more. But the good news is there is hope, and in this article, we hope to give you some advice to help you set goals and resolutions you’ll actually achieve.

The first reason most people have a hard time completing their goals is because they don’t have a strong enough WHY. The true reason why their goal or resolution is important to stick to after the initial excitement has faded away.

When setting a goal, begin with the WHY. Why do you want to do the 52 Hike Challenge, is it to prove to yourself that you are strong? Do you want to go on a year of adventure to bring some excitement into your life? Do you want to spend quality time with loved ones outdoors? Or did it just sound cool because you saw it on Instagram? Sit with that and dig deep, it also helps to journal about it. After you take some time to question yourself, decide if the goal or resolution is truly worthy of your time, energy and commitment. Then, you can decide to continue with the goal or decide that your WHY wasn’t strong enough. If you continue with your goal, knowing your WHY will keep you motivated to continue when you feel like giving up.

Next, people struggle with goal setting because many times they overestimate what they can get done in a set period of time and lack proper planning. In order to achieve your goals, you

Smart Goals

Setting realistic and achievable outcomes.

My goal is:

SPECIFIC What do I want to happen?

MEASUREABLE How will I know when I have achieved my goal?

ACHIEVABLE Is the goal realistic and how will I accomplish it?

RELEVANT

Why is my goal important to me?

TIMEBOUND What is my deadline for this goal?

The important thing is to start small and gradually progress. We always encourage our community to start hiking somewhere close to home, somewhere that has reception, is well marked and possibly at a state / local park. It’s also a good idea to go with someone so you aren’t alone, but if you are going along and you’re new to hiking, go somewhere popular. Which brings us to the next point… Have a support system!

When you have a good support system you are setting yourself up for success, these are people that will help you stay accountable to your goal and may join you on your hikes. Ask five friends / family members to join you on some of your hikes and better yet, calendar it out so you are all committed! Feel free to ask them for help when you feel a lack of motivation, or to check in with you on your progress as well.

So, going back to taking the 52 Hike Challenge, the next thing you’ll want to do is plan your hike and get your gear ready! For example, you’ll want to set aside time prior to your day of hiking to plan out where you are going, get trail beta, print a map, call the ranger station, and so forth. A few nights before your hike, get your gear ready by packing your bag, keeping your shoes in front of the door, etc. Finally, you’ll want to pack your lunch, water and snacks the night before. Since you did the proper planning, now enjoy some rest, you’re set to go!

Another thing that can help you with staying motivated is to have a clear vision of achieving your goal. I’ll never forget the time I wanted to hike up to Mt. San Gorgonio for the first time, there is a summit sign up at the top. I visualized myself holding up the sign and taking a picture with it as I trained. On the day of the hike, that vision kept me motivated, even when I was having a hard time due to the mileage.

Here are some tips to help you visualize:

PRE-HIKING:

Visualize the amazing things you’re going to see Feel how good you’ll feel reaching your goal.

WHEN HIKING:

Visualize and imagine yourself getting stronger. For confidence, visualize yourself feeling good about yourself because you did something that wasn’t easy or that you’re proud of.

Know that it’s easier to feel negative when doing something new in general, we’re just wired that way. Here are some ways to stay positive: practice positive affirmations or mantras (I got this, I am strong, I can do this...) Tell yourself to take it one step at a time when you’re wanting to give up. Don’t count miles or look at your clock, make it about the journey!

Lastly, you should have a reward system. Review your photos and reward yourself on a job well done, post photos for social support. Don’t forget to self-care by taking a warm bath with candle lights or enjoy a movie after a long day outdoors.

At the end of the day, celebrate your small achievements, after all it’s the collection of those small achievements that takes you to great places in life.

Now that you know enough to stay motivated to achieve your goals, it’s time to commit to nature once a week by taking the 52 Hike Challenge! Check it out and learn more at:

www.52HikeChallenge.com

Karla Amador is the co-founder of the 52 Hike Challenge; a global movement empowering hundreds of thousands of people around the world to get outdoors and take advantage of the physical, mental, emotional and spiritual benefits gained through hiking once a week for a year.

Since the 52 Hike Challenge launch in December of 2014, over 60,000 participants have joined the challenge. Together, with the community she has created a culture of support, which can be seen in over 649,000 images shared under the hashtags #52HikeChallenge and #52HikeChallenge2016 through 2021 on Instagram alone.

Karla has been featured in various publications, network tv shows and podcasts as an expert in hiking and entrepreneurial leadership.

Phillip and Karla

Founders of the 52 Hike Challenge

http://www.52hikechallenge.com

Book a time to chat: https://calendly.com/52hc

Follow us!

https://www.facebook.com/52hikechallenge

http://instagram.com/52hikechallenge

https://twitter.com/52hikechallenge

THIS IS INDIAN LAND: YELLOWSTONE NATIONAL PARK

BY JESSICA MEHTA

yellowstone's native peoples

Humans have been connected to Yellowstone for more than 11,000 years. Ancestors of the Kiowa, Apsaalooke (Crow), Blackfeet, Cayuse, Clovis, Coeur d’Alene Nez, Shoshone, Nez Perce, and Umatilla have long made use of the region’s resources. Because Yellowstone is at the junction of the Great Plains, the Great Basin, and the Plateau Indian cultures, a variety of Tribes have used the location for hunting, gathering plants and seeds, and fishing. The wonder-filled area was also

paramount in religious, medicinal, and ceremonial purposes, especially in connection with the thermal and mineral-rich waters. The Crow called Yellowstone “land of the burning ground.” The Blackfeet Tribe knew the area as “many smoke.” And for the Kiowa, it was called “the place of hot water.”

In the 1700s horses became a staple tool for many Tribes around the area. Use of horses changed the lifestyle of Native Americans allowing for reliable, quick travel. Horses also greatly helped in the hunting of bison

and other large game native to the plains, making food sources more consistent and easier to acquire. Typically, hunting bison and large game was done on foot, forcing a few of the herd off a cliff, a technique called jumping. The Tukudika people, however, did not adopt the use of horses. Rather, they adapted to live in the high mountains with bighorn sheep. Bighorn sheep were a staple of their diet, and they even soaked their horns in Yellowstone’s hot springs to mold them into bows for hunting, protection, and trade. Yellowstone’s climate can be harsh, particularly during the winter months. These Tribes had to rely on the area’s resources to survive and they had to be strong and clever to make it in such a harsh terrain.

The Area’s Appeal

It's often rumored that humans did not live in the Yellowstone area until settlers and explorers arrived because the features of the landscape were so mysterious and dangerous, but that is

simply untrue. Yellowstone Lake currently holds some of the oldest archeological deposits in the Park, proving that humans embraced this territory for thousands of years. However, the U.S. Army was sent to the area to force out Native populations. The public was then informed that Native Americans did not inhabit the area because of fear of the geysers. Over the past thirty years, the Park has worked toward correcting the narrative, opening up communication and understanding of the Park’s authentic prehistory. Geologists and archeologists have been working to uncover artifacts around the Park so that these important stories and truths can be more widely shared.

With Yellowstone Lake being the largest body of water in the area, it’s no surprise that many of the Tribes made it a common pit stop. What’s surprising, however, is that most Native American Tribes did not practice a lot of fishing here. The focus of the area was geared towards gathering the many edible plants around the lake and hunting the animals that also made great use of the lake. Elk, bison, deer, rabbit, and bear were common in the diets of those Tribes most active in this area namely the Blackfeet, Crow, Nez Perce, and Shoshone. The area’s appeal wasn’t just the beauty or the immense food resources, but an important natural substance as well: obsidian. Obsidian forms from cooled lava, creating volcanic glass with extremely sharp edges. Many Native American Tribes used obsidian to make knives and tools, such as arrowheads for hunting. One of the oldest discoveries in the Park is a broken projectile point from the Clovis people, who were very successful hunters and braved the harsh winters year after year.

This was found at Yellowstone Lake in addition to a 6,000-yearold radiocarbon-dated fire pit by the Fishing Bridge. Pottery sherds, called Intermountain Ware, were also found in the West Thumb area indicating the use of local clay and crushed rock to cook and store food. This type of pottery is typically associate with the Shoshone people and dates to approximately 1,000 years ago. With more than 300 archeological sites around Yellowstone Lake alone and thousands of artifacts discovered over recent years, it’s clear that the Yellowstone area was well used and much loved by many Native American Tribes long before contact.

The Story of the Bison

Native Americans of the Yellowstone area relied heavily on the bison for their main food source. Every part of the bison was used for a purpose: The meat for food, the hide for clothing and shelter, bones and horns for tools, the bladder for holding water.

The Plains Indians had over 140 uses for a single bison, and they held ceremonial practices to honor and show appreciation for the animal. They felt connected to the earth and animals, holding post-hunt ceremonies and prayers to ensure proper gratitude was given for a creature considered symbolic of life. In the 1800s, the U.S. government “began a campaign to remove Native American tribes from the landscape by taking away their main food

source: bison.” Sadly, U.S. troops slaughtered hundreds of thousands of bison, with many simply left to rot in the sun. In a short amount of time, the plains of the Yellowstone area that was one dominated by bison herds was almost quiet, and numbers of bison dwindled to only a couple dozen in Pelican Valley. For such a revered animal to the Native Americans, this tragedy still haunts descendants today. In 1902, Yellowstone’s management took action to bring back the herds. They purchased 21 bison from local. private owners and

raised them at Lamar Buffalo Ranch. Slowly, they mixed them with the small free-roaming population, and by 1954, their numbers had gown back to about 1,300. Today, there are over 5,000 bison, with tens of thousands more in private herds or preservation managements around the area.

How to Support Yellowstone’s Artists

Yellowstone works with several Native American artists with connections to the area. Scott Frazier is a Crow Tribal member who is bringing insight to the

public through a program called Project Indigenous. Crystal Rose Demientieff World’s company is Indigenous owned, promoting cultural objects that represent Indigenous heritages. Traci Rabbit’s work captures the strength of the Native American woman through her passionate creations. Peter Ray James boasts an impressive art network as he’s been featured in magazines and art shows around the country. DG House is in Bozeman, MT but many of her works are showcased in the Yellowstone Art Museum. She says Yellowstone is “the essence of everything [she] does…” and her each piece of her artwork tells a story.

Peter Ray James Artwork

Yellowstone National Park has a complicated past. Recognizing Native American’s history and connection to the area is paramount to understanding the true Yellowstone narrative and learning from the stories of the region’s Indigenous peoples.

Jessica Mehta is a multi-award winning Aniyunwiya (citizen of the Cherokee Nation) writer and artist. Born and based in Oregon, she takes advantage of her beautiful backyard of the Pacific Northwest on a daily basis. Learn more at: www.thischerokeerose.com.

Traci Rabit's Artwork

S E

TO GET YOU IN SHAPE FOR HIKING SEASON

By Courtney Johnson

Maybe you took a hiatus from hiking this winter, perhaps trading your hiking boots for skis or a bike?

Maybe you want to just start the hiking season stronger than in previous years.

When training for hiking, cardio and balance are important to focus on to compliment

the work you are doing on the trail.

Feeling more stable as we hike and taking pressure off our legs will help with navigating descents and uneven terrain.

The following eight exercises will prepare you for a safer and more enjoyable hiking experience.

In preparation of the hiking season ahead, Gary Gianetti, M.S.health coach and athlete says to try 12-15 repetitions of each exercise for 1 set for 1-2 weeks, and then progress to 2 sets of 15-20 reps for 1-2 more weeks. After that, progress to 15-20 reps for 1-2 more weeks before adding more resistance. This will help progressively load your joints without injury while building bone strength to prevent injuries.

Box Steps (Step Ups)

This exercise is one to incorporate into a workout routine for strengthening glutes, quads and hamstrings- all the essential muscles used for balance and drive while hiking. Good form is essential with this exercise. You will need a stable surface (aerobic step or box) 8 or so inches off the ground.

Begin with both feet on the ground and lift your right foot to the top of the step. With your right knee bent, step up until your right leg is straight and you are stable on top of the surface. Emphasize driving upward through the ball of your foot as you step up. Your left foot should be about an inch above the step and your left leg slightly bent. For a more advanced move, raise your left knee up to 90 degrees as your right leg straightens on top of the step.

Before stepping down, take a pause in a balanced position. Return slowly to your starting position. Repeat 15 times before performing the exercise on the opposite side.

To make this exercise more difficult, Gianetti suggests:

A higher surface.

Add a pack on your back to stimulate all the muscles used while hiking uphill

Step up to an uneven surface like a BOSU ball, a dynadisc, or a rock.

Dips

If you're looking for more stability when hiking, especially while wearing a pack and/or using trekking poles, dips are a complimentary exercise that works the chest, triceps, and shoulders.

Sit on a bench or other stable surface. Hands should be next to your thighs.

Extend your legs and gently walk your feet out.

Lift your bottom off the bench and hold it there. Your arms should be extended.

Lower your body down about 4 inches by hinging at the elbow. Be careful not to go too far down and hurt your shoulders. Go back to start by pushing up through your palms. Aim for 3 sets of 12-15 dips.

If you need to modify this exercise, Gianetti recommends:

Having your feet closer to your body and bending your knees to make it easier.

Adding weight to your lap to make it harder. Using one foot to incorporate more core and balance.

Hip Clocks

Do this hip focused exercise to fight soreness and overall fatigue in your knees during and post hike. According to Gianetti, “This is also an exercise and pattern of movement to ward off injuries.”

Stand on both legs with your feet next to each other.

Place your weight on your left leg with your knee slightly bent. Your weight should be centered over your standing knee. Your back should be straight. Try to keep your left knee from going over your left toes.

Imagine your legs are the hands on a clock. Lift your right leg and extend it forward to 12 o’clock. Push strongly off your heel to return your right leg back to the center so your feet are next to each other again. Lift your right leg again and move it toward 1 o’clock. Return to center and repeat moving your right leg to the 2 Repeat with the left leg becoming the hands on the clock. Perform repetitions per leg and 1-3 sets depending on your fitness level.

Modifications:

Smaller movements can help with balance. You may place your hand on the back of the chair or use a trekking pole or ski pole if needed.

To make this more challenging and to build strength with endurance, add dumbbells in each hand as recommended by Gianetti.

Jump Squats

A consistent exercise in many workout plans, jump squats are a great all around move that requires nothing but body weight. In terms of hiking, jump squats work the legs and lower body to help with power and efficiency when hitting the trails. Jumping will build stronger bones and develop power so you can successfully step up and down on rocks with vigor and confidence.

Begin with your feet shoulder width apart. Squat down with your feet flat on the ground. Your chest should be up. Be sure your knees are behind your toes. When you come up from your squat, explode up so that your body comes up off the ground by pushing through your heels.

After you land softly repeat this exercise, so that you perform it 10-15 times total.

Modifications:

To make the exercise easier, Gianetti states to keep jumps low and land as soft as possible, trying to make a quiet “ninja” soft landing.

To make the exercise more difficult and practical for hiking, Gary says to jump off one foot and land on the other. This will work balance and strength on each leg and your core balance.

Push-ups

You can’t ignore your upper body when you are hiking. Pushups work the chest, shoulders, arms, and back- all that is needed for driving the body while hiking and carrying a pack. Pushups also work your abs for stabilization as you navigate the trails.

Begin on all fours.

Be sure your hands are slightly wider than your shoulders.

Straighten your arms and legs. Make sure your elbows are slightly bent and not locked.

Engage your core, and lower your chest until it is a few inches above the ground.

Pause.

Exhale as you push back up through your palms. Repeat these steps for 15-20 reps to start.

Single Leg Deadlifts

This exercise will help your body control descents while hiking. It targets the glutes, hamstrings and low back and balance.

Begin with your feet shoulder width apart and flat on the ground. Knees should be slightly bent.

Place your right hand at your side to engage your core and for balance.

Slightly lean forward, so that you have about a 3-degree bend in your right knee. Your weight should be on your right foot.

Left leg and back straight, press your left heel up towards the ceiling while hinging forward at your hip. Reach your arms to the ground while your torso should now be long and parallel with the ground.

Be sure your hips are not twisted to the side or open. Your gaze should be on the ground.

Pause in this position. Engage your glutes and core and return to standing.

Repeat this exercise for 10-12 reps on each side. Aim for three sets.

To increase the difficulty, Gianetti recommends these modifications.

Add a kettlebell or hand weights to this exercise to increase the load if you are able to perform the exercise safely. Keep shoulder blades pinched together. Try this exercise with your eyes closed for a balance challenge.

Split Squats

Split squats help build strength in your hamstrings, quads and glutes for balance and power while hiking. Gianetti points out that these exercises will help get you over rocks, steps, and up hills.

Start by kneeling with your left foot flat on the ground in front of you. Your right knee should be on the ground. Engage your core and keep your back straight. Hands should be on hips. Engage your right toes, so that you are getting ready to stand up. For proper form, your left knee should be directly over your left ankle.

Push upward, pressing through your left heel until your front leg is extended.

In control, slowly lower yourself down. Your right knee should be on the ground. Repeat the exercise, so you complete 12-15 reps.

Perform on the opposite side. Three sets of 12-15 reps on each side is a good target.

Challenge your balance with these modifications by Gianetti.

Try this exercise with your eyes closed to make it harder and to improve your balance.

Gary is a coach, dad, athlete, and speaker with a passion for empowering and teaching others to enjoy movement through fun, fitness, and healthy choices. With over 20 years in the field, he applies practical knowledge with a strong base in evidence-based practice while keeping adventure at the core of why we should move more.

Courtney Johnson is a book author, freelance writer and teacher based in Erie, CO. Most of her days are spent chasing her 7-yearold daughter on the bike trails, ski runs and up climbing routes. You can follow her adventures at:

https://adventureswithmylittleray.com/.

Berkeley in December of 2020. Amplify Outdoors goal is to elevate and encourage diversity in outdoor spaces. Recognizing a lack of representation of people of color (POC) and marginalized groups in marketing campaigns geared towards outdoor lifestyle, Amplify Outdoors hopes to change existing narratives that perpetuate societal stereotypes about 'who' should enjoy nature and 'who' is considered outdoorsy".

Amplify Outdoors creates merchandise like clothing, mugs, journals, and stickers that empower and bring awareness and greater representation and diversity in the outdoors. A percentage of the proceeds are donated to sport and recreation programming. Amplify Outdoors hosts outdoor events and initiatives to elevate diversity in the outdoors and provides resources and education.

You can follow Amplify Outdoors on Instagram and shop their website here!

I'MLOW-KEYAFRAID TOHIKEDURING WINTER

AND HERE IS HOW I AM WORKING ON IT

BY: MICHELLE JACKSON

I love everything about winter; the crisp air, the snow, and how the sky looks when a storm front is coming in from the West. I love sitting in front of a crackling fire, wrapped up in a blanket, drinking something yummy while reading a book. Winter for me is planning out how many runs I’m going to get in on my favorite mountain and trying to work my way through the endless decision-making process of which ski pass to get. Epic or Ikon? There’s nothing better than bundling up wearing my favorite beanie and exploring my town. So, it may surprise you that there is one thing that I’m scared to do during the winter.

I’m low-key afraid to hike during the winter.

There are a few reasons why I think this fear developed. Growing up in Colorado, I cannot think of a year where there hasn’t been breaking news about hikers reported missing on a mountain during an unexpected snowstorm. Also, I have a tremendous amount of respect for Mother Nature. There are so many unknowns that can happen during a winter hike that I find myself overthinking many of the things that are entirely outside of my control.

But, after a summer of debilitating heat, horrible air quality, and just being forced indoors, I’m rethinking winter hiking. I have decided that it’s time to take control of this fear. Here are a few of the actions that I plan on taking to enjoy hiking during the winter.

Take a Winter Hiking Course

One of the great things about living in an outdoors mecca is that there are a ton of resources available to help me become a better outdoorswoman. Part of my fear of winter hiking is the potential for getting lost on the mountain and not having the right survival skills to aid me if a team needs to rescue me. It’s not enough to have the right equipment. I want to understand how to build a small snow cave, how to stay warm, and most importantly, how to read the environment so that I’m aware of my surroundings.

The great thing about these courses is that the instructors respect your fears, and they are taught in the environment that I would be roaming around in. Spending a couple of hundred bucks for a course would be worth the peace of mind.

Sign Up for Easy Winter Hikes

Hiking events occur throughout the year here in Denver. During the winter hiking season, the biggest challenge that I’ve consistently found is finding easy hikes hosted by avid hikers. Typically, they are looking to take much more advanced hikes than the ones I would feel comfortable going on right now.

During my regular hikes, I can “read” the trail, spot food, etc. But, I don’t have the same level of outdoor competency for winter hiking. My goal is to build my confidence with each subsequent hike and gain the winter hiking competency needed to feel safe on the trail.

Update My Gear

Who am I kidding? Whenever there’s an opportunity to update my gear, I’m happy to do it. I own microspikes, but now would be a great time to do a gear audit to make sure that I’m using the right equipment for winter hiking. I have hiking shoes, but I use them for warm-weather hiking trips.

Enjoy the Process

I’m looking forward to enjoying the outdoors this winter after months of being forced inside due to heat, smoke, and bad air. But the key to truly enjoying the experience is taking some time to educate myself about the technical aspects of winter hiking that have kept me off of the mountain.

Truth be told, my fear of winter hiking isn’t just because of my lack of winter hiking skills. I genuinely respect the unpredictability of winter conditions. Each time I step outside during the winter months for skiing, sledding, or even a quick drive into the mountains, I never know what to expect. Whenever I enjoy the outdoors, I respect that a lot is outside of my control. I’m excited to push myself this winter and enjoy the outdoors after a summer of being stuck inside because of wildfires. At least this new push gives me an excuse to go buy some

Square State, where she gets to unapologetically geek out about her state of Colorado. When she's not having random conversations with new people, she can be found hiking, biking, sitting on a patio, or exploring the mountains. Her ultimate goal is to normalize POC faces in outdoor spaces and stop surprising people when she says she's from Colorado.

Michelle Jackson runs the website and podcast

WILD WOMEN IN HIKING

Meet Sonia Velez, Founder of Take A F'N Hike

I adore Sonia. I have adored Sonia since the first time I met her on an early morning hiking up our local slog, Monserate Mountain.

At the time, my car was completely wrapped with Hike It Off marketing so people would put two and two together from seeing it at the trailhead and then seeing my hat or shirt on the trail. Sonia was no exception. As soon as she saw me, she yelled "Hike It Off"!

She exuded the friendliest, most positive vibe ever and we have been friends ever since. Sonia is one of the most fun, authentic, and caring people I know, and I am in awe of all that she does. When she sets her mind to something she does it and makes it happen.

Like founding Take A F'N Hikeher own company that is apparel, a podcast, group hikes, and women's retreats mixed with a little swearing and a lot of drinking beer on tops of mountains.

Like I said, Sonia is so much fun!

One of my favorite memories is a hike we did together up to Tahquitz Peak (8,846' elevation) where when we stopped for our break, Sonia broke our Michelada's and homemade chips and salsa for everyone on the hike. Not only did she carry it all up the mountain, but it was also iced! That was by far the best trail food I have had to date.

So, crack a cold beer and get ready to read all about Sonia and Take A F'N Hike!

Jaime: What was the inspiration for starting Take A F’N Hike?

Sonia: The F word and drinking beer at the top is the inspiration behind Take A F'N Hike! I needed to take a hike but in a fun way and reward myself at the same time. This is also something I definitely want to share with everyone. Hike it Off was also an inspiration! You're an inspiration! Your motivation and positive words have always kept me going! I will never forget the day I met you at the top of Monserate Mountain! Right then I knew what my calling was!

Sonia: I love the look on everyone’s faces when I open my hiking bag and everyone saying, “you carried all that”! And then breaking out the michelada mix! They are so excited and grateful! What a better way to celebrate an accomplishment at the top!

Jaime: Tell us a bit about your podcast! How do you pick your guests?

Jaime: I’ve celebrated with a cocktail (my favorite was a yummy michelada) at the top of the trail a few hikes with you. What motivates you to carry such a heavy load for everyone?

Sonia: I started Takeafnhike podcast during COVID-19 when it was pretty bad. I became a little depressed being indoors and I asked myself, "I wonder who else is feeling this way and not being able to travel and hike"? I decided, why not talk about and share my hiking adventures to keep everyone engaged and things, eventually, would get better. I was just going to tell my hiking stories. But then I saw

so many other hiking groups and doing fun things. I was Interested in knowing more about them. Sometimes it’s random on how I pick my guests. Other times it maybe a backpacking trip someone just did, and it’s been on my list, so I reach out to them. Some are more interested than others. So, I don’t always get the guests I want to interview. But I know everyone has a F’N hiking story to tell!

Jaime: Who was your most memorable guest and why?

Sonia: Nancy. She goes by love the life you live on IG. It was something she said and has been stuck in my head since then. “If you don’t love what you're doing, then what are you doing? It doesn’t matter what it is that you're doing, as long as you're doing it and living, that’s what counts.”

Jaime: What is your all-time favorite trail?

what your fears are, then go out and conquer those fears!

Sonia: West Vista loop located in Santa Ysabel Preserve.

Jaime: You just got back from your first solo backpacking trip on the Trans-Catalina trail. What is your best piece of advice for anyone wanting to backpack solo?

Mine was sleeping alone in a tent, being afraid of the dark and weird noises at night I didn’t recognize. So, I went and I camped alone in well-known areas and local campgrounds. I did it often to get used to noises that come at night, especially the wind! The wind makes everything scarier for me.

Sonia: Well, you will need to listen to this episode. But I can give you one, you should practice with all your gear you are planning on taking ahead of time.

Jaime: What is one piece of gear you always carry with you hiking?

Sonia: Definitely a whistle. Does beer count? Lol

Jaime: Many women are afraid to hike solo, let alone backpack solo. What is something you would tell them to help get over their fears?

Jaime: What does “Hike It Off” mean to you?

Sonia: First, what are your fears? What are you most afraid of? Once you know

Sonia: It means that you can always Hike off your worries, your anger or that bottle of wine you had the night before.

Jaime: How can we support you? Is there anything else you’d like to add?

Sonia: Your magazine has been a great exposure for the outdoor community. Your positive attitude keeps me going! Hike it Off is very inspirational and your love for the outdoors keeps me going! Your presence at my hiking events has been very rewarding to many including myself!

Check out Sonia's website to purchase apparel. Listen to her podcast here.

Follow her on Instagram.

(MOSTLY)OUTDOOR PODCASTSWELOVE

By Jaime Purinton

Podcasts have become an integral part of my everyday life and a staple for our long drives to trailheads. Not only are they entertaining, but I have also learned amazing things from some really smart people who are dedicating their lives to sharing their talents and passions. So, we thought we would share the (mostly) outdoor podcasts we love!

Whether you hike, climb, paddle, bike, ski, run, travel, or all the above, the storytelling that is Dirtbag Diaries will inspire you to wander more, dream more, and get a little more dirty.

JAIME PURINTON

Hosted by Gale Straub, She

Explores celebrates curiosity in the outdoors and shares these stories- solo hiking, camping, entrepreneurship, outdoor equity, aging, conservation, motherhood, chronic illness, and more.

After experiencing my own traumatic injury on the trail, I am always interested in hearing stories like mine. The Sharp End shares stories of real outdoor accidents to shift "our way of thinking about accidents and intentionally create a culture that allows people to share their stories, judgment, shame, and guilt-free."

Hosted by three adventurers with different backgrounds, but a shared love for the outdoors, Almost There Podcast celebrates local and epic adventures (I love hearing from people from our local community). Important topics are discussed with adventurers, artists, activists, and legends in the outdoor community. https://almostthereadventurepodca st.com/

Humans Outside Podcast is broadcasted from Alaska and explores what it means to make the outdoors part of who you are. Getting outside every day is encouraged, and guests help to share ways to make it interesting and fun.

Rich Roll is an endurance athlete and fellow vegan who discusses all things wellness- from fitness, nutrition, art, entertainment, entrepreneurship & spirituality. These conversations inspire listeners to become their best selves.

Dr. Andrew Huberman discusses neuroscience and how our brains connect with our bodies and perceptions. Topics cover sleep science, learning, dreaming, motivation, focus, health, and so much more. This podcast is a must to understand how health works scientifically.

Have you dreamed of transitioning into the outdoor world professionally? Liz Landeen, host of The Outdoor Entrepreneur is helping listeners incorporate their love for the outdoors into their life and business by interviewing inspiring guests who share how they did it.

A LOVE NOTE TO VIRGINIA

By Alexandra Garcia

Wow, how’d you end up here?

It was never meant as an insult. The question, frankly, had merit. How a 22-year old Caribbean island girl started her professional career in

central Virginia (ever heard of Mineral?) still phases me, but mostly because at this point, I count with the gift of hindsight. And yet, had I known then what I know now, I probably wouldn’t be pursuing the outdoors in the

ways I do.

Every immigrant remembers the day they said goodbye, regardless of how many times they’ve gone back or said hello once again. I moved to Virginia from the US colony of Puerto Rico on July 18th of 2015 – a calculated move shocking to no one except myself in terms of its unexpected aftereffects. The bliss of previous experiences in the states, all of them with well-known start and stop dates and the surety of going back to the comforts of home, was replaced with the realities of adulthood in a place where I felt foreign. The traditional Latinx familia is a tight unit, and my own is not the exception. Suddenly, that oneway ticket branded me an outsider, looking in, observing from afar my family carrying on amidst my physical absence. At the same time, I navigated a world I thought I’d understood but was only beginning to work through its nuances. Los Estados Unidos was no longer a family vacation to Florida or even a

summer-long internship in West Virginia; no, the mainland was my present and foreseeable future… and honestly, that new reality left me frazzled and confused.

A few months after the move, a group of friends and I hiked to McAfee’s Knob, arguably the most popular day hike in Virginia, as well as the most photographed spot of the almost 2,200 miles that make up the Appalachian Trail. It’s a walk that thousands make every year, and it became my introduction to the state’s outdoor recreational opportunities. Laughs were exchanged, food was shared, and in the end, it was a great late summer day in the Blue Ridge. And yet, a moment of lucidity. I had been walking aimlessly through a dark corridor of shame and regret

POSTMODERN PAINTING. Stella alternately paints in oil and watercolor

"The traditional Latinx familia is a tight unit, and my own is not the exception."

how’d you end up here – but that day, the trail opened a window of opportunity for me to escape the contradictions I wallowed in.

Hiking became a coping mechanism shortly thereafter. Given people’s schedules and my ambitions, it was almost exclusively a lonely venture from the start. I never saw people’s unavailability to join a reason strong enough for me to stay home, and slowly

but surely, the pull to be out in the woods became too strong to ignore. During the struggle and confusion of moving to Virginia, starting my first professional job out of college, figuring out who I was and how to reconcile my desires to give back to the island from afar, the trails automatically became a refuge. Surprisingly, some of the state’s natural features – the lush green forests, crystal blue water holes, the rooted paths - all found ways to mirror the Puerto Rico I loved

and missed. The trails, and the Appalachian Trail, in particular, had this ability to transport me to times past, resurfacing memories of a childhood lived between trees and walking barefoot along a chilly stream. At the same time, the trail also helped me create new memories, learn skills, and increase my selfconfidence. It was as if I could go back and forth between past and future me while still being entirely immersed in the present experience. Out there, I could greet the forest in Spanish and pray like I couldn’t elsewhere – no need to code-switch or translate my thoughts for someone else to understand. In all its green tunnel glory, from The Priest to Mount Rogers and back up to the rocky summit of Blackrock, the AT chewed me up and spat me out a different person every time I needed to be cleansed and freed from the struggles within.

from the people I love, the loss of identity as singularly a Puerto Rican woman, and the immigrant branding status that moving out here in pursuit of better professional opportunities gave me. I was born a US citizen, and there were many immigration experiences I could empathize with but not relate to; yet, my citizenship always felt second class, always under scrutiny, subject to perennial misunderstanding. I thought I had wanted to leave Puerto Rico until I moved to Virginia, and then the feeling of having decided against what in my core I had wanted to choose haunted me. I was in a constant emotional battle with myself regarding Virginia and my place in the state; it

Truth be told, I spent years fighting Virginia. I hated the state for what it represented: a life lived an ocean away

"I thought I had wanted to leave Puerto Rico until I moved to Virginia, and then the feeling of having decided against what in my core I had wanted to choose haunted me. "

felt like I didn’t belong, and in many ways, most times, I didn’t want to. I missed being home, even if just the comfort of feeling so. To assimilate felt like letting whatever was left of me go, and sometimes holding on to the bits of myself that were still recognizable, were still unequivocally Alexandra García Santiago, made me feel safe.

It took me years to say I love

Virginia, and getting to that point took work. Acceptance, forgiveness, reconciliation, resilience, and even some assimilation - all with and for myself. Work that took place over hundreds, likely thousands of miles all over the state and beyond, just to get to a point of peace and understanding. There were hikes where all I did was cry as I walked, but once I made it back to the trailhead, whatever I had been carrying

Hike by Trail

within me had escaped to dance with the leaves. How much of the struggle was due to the emotional clash of coming of age, or maybe a quarter-life crisis, versus a unique immigration story? Dissecting the source of that past discontentment doesn’t matter - I’m just grateful for the trails which provided a space for the very real, confusing, incredibly lonely times I went through and helped me heal in ways I’m still awestruck by. Hiking went from being a coping mechanism to a passion that has transformed my life’s trajectory and impact. Since 2017, I’ve summited Mount Kilimanjaro, Mount Rainier, traversed the Grand Canyon Rim to Rim, backpacked alone in the Canadian Rockies, and so many other adventures I didn’t even know were possible while I lived in Puerto Rico. Over the past two years, I’ve devoted my hiking projects, Difficult Pursuits, to support fundraising for The Cairn Project, and now am part of the Board of Directors for the non-profit start-up

AWE Summit Scholarship Foundation, which seeks to break down barriers for women with big mountain dreams. While I did reach a reconciliation point with the state of Virginia, on April 30th, 2021, with a loaded truck and hearts full of hope, my husband and I merged on to US-250 and started driving south on the Blue Ridge Parkway from Milepost 0. New professional opportunities drove us away from the state where we met, fell in love, bought our first home, and for me, blossomed through deeply personal struggles to become who I am today. I spent a few years wishing myself away from Virginia, and when it finally happened, I found it very hard to say goodbye… ironically, just as it had been on July 18th, 2015. I still don’t truly understand how I ended up where I did, but even now, knowing what I know, I wouldn’t change a thing. I still crave the warm sea breeze and sometimes miss the rough granite of the

Old Rag scramble, but I rest assured that wherever life takes me, the trails are and will forever be home. Wherever there’s a dirt path, I am whole.

Alex Garcia is an engineer by day, writer and outdoorswoman at all times. She channels her love for big mountain adventures through her Difficult Pursuits, an ongoing project of yearly outdoor challenges that are meant to prepare her for future mountaineering opportunities around the world. She supports DE&I efforts within the Appalachian Trail Conservancy and is one of the founding board members of the AWE Summit Scholarship Foundation. She lives in Knoxville, TN, with her husband Kenny and dog Mooch, and loves to spend time trail running in the Smokies.

THE "WILD" WEST

BY MONET YELSNICK

There are countless documentaries about rare wildlife that make the natural world seem, so action packed, so exciting, and so wild. What you don't see is that the photographers have been sitting in a shack for three months staring out a little hole to catch a glimpse of these animals in their most exciting moments. Not every day in the life of a bear in the woods is a thrilling life or death movie trailer. These documentaries are edutainment, and analogous to how an Instagram page is a highlight reel of all the parts of our lives worth sharing, so too is a wildlife documentary. They do it because unless it's your full-time job, most of us simply can't. That being said, we already have an abundance of wildlife around us that we can often take for granted because they are a nuisance, they are familiar, or we just haven't been shown our relationship to them and the land we inhabit.

If you live in a major city, you almost certainly have access to squirrels, pigeons, rats, seagulls, raccoons, possums, etc., not to mention the vast varieties of birds– and if you live near water? Go ahead and triple the number of animals you can think of. As with everything in our modern world, even the concept of the wild, of nature, has been commodified to sell back to us by making us feel we haven't experienced "real" nature or haven't seen the "real" wild animals. It makes us believe we need to book a particular vacation or watch a specific series to see what the "real" wild is all about. Still, I promise you, you have seen it.

The city you live in was once an untamed patch of land where animals lived. There were no buildings, no roads, no people. The trees were so thick you couldn't see farther than ten feet in front of you, and it was pitch black at night unless there was a full moon. The creatures of the area lived the way you see in the documentaries. They still live there now, they have just adapted to the change of their landscape, and they would adjust back and make the place that kind of wild all over again if we suddenly vanished. Instead of squirrels foraging wild mushrooms and nuts in the city, they add in a little human trash too. In addition to eagles hunting rabbits and other smaller birds, sometimes they now snatch up our pets. The wild is still right here, right now, all around us, and we are part of it.

'Outdoors' and 'being in nature' is relative. Not everyone can hike a rugged trail or even a gravel trail. If you have a prosthetic leg or use a wheelchair, you may face access and safety issues. Maybe you don't live in a place that feels very safe to venture out into a wooded area. Not all of us can (or even like to) go boating or camping, but that doesn't make your relationship with the outdoors any less important, impactful, or real. Your local park, the patch of earth you sit in your backyard to listen to the birds, sitting near your apartment window to listen to the rain and the wind; these are all ways of experiencing the outdoors–whether you do it from a tent, a trail, or a velvet wing-back chair.

In my early twenties, I was working 70 hours a week, and I lived in a tiny apartment in a crowded city, just far enough from the park that I couldn't bear to walk there after a 13-hour shift. I still craved connection with the outside, so (living in the rainy state that I do) I moved my bed next to the only window in my room, and I would turn off the lights and lay with my head out the window to be rained on. Does that sound absolutely bizarre typing it out just now? Yes. It really does. But that was all my bandwidth allowed for at the time and it did the trick and was real for me. However, you can experience the outdoors, I encourage you to do it. Try sitting on your porch with your eyes closed and seeing how many different animals you can hear, listening to the rustle of the trees, and thinking about the wind, this invisible force that moves these giants. Go for a walk around your neighborhood, set up a birdbath or bird feeder (you'll definitely get a lot of squirrels that way, too!). Pretend you are a wildlife photographer one evening and sit at your window trying to capture the most exciting footage of crows you can. You may not be signing up for season 8 of Alone anytime soon, but you're still getting the real wild deal, I promise.

Monet Yelsnick is a musician and outdoor enthusiast in Seattle, WA

"I moved my bed next to the only window in my room, and I would turn off the lights and lay with my head out the window to be rained on."

“There is something infinitely healing in the repeated refrains of nature—the assurance that dawn comes after night, and spring after winter.” — Rachel Carson

The beavers were busy with new construction projects at the beginning of Summer 2020. I hiked back to the same spot I'd first seen them on the Santa Margarita River Trail in Fallbrook, California, every day for months. I sat down and waited. At first, they were cautious, tentatively checking me out, a snout peeking above the waterline here, bubbles zigzagging past me, then rustling in the bushes. Their flat tails slammed down on the surface of the water, echoing against the rocks, warning me to "back the f**k off!" or so I imaginedthat's what a New York beaver would say. Weeks turned to months, and I sat quietly observing as they slowly came to ignore me and go on with their routine in my presence. I became part of the 'furniture,' to use a strictly human term. They knew I was there, to be sure, but I was privileged not to be deemed a threat. They

peeked their little heads out of the water around dusk and got busy swimming about, reaching for the willow branches hovering over the banks, two, three, and even four young ones, sometimes playing together. They huddled around a barely immersed sandbank mid-river, gnawing on the crunchy stems at their 'dinner table' as the light faded from orange to purple, then a deep black as the pinprick stars illuminated through the night sky above me. I could no longer see my beaver friends in the dark, but the sounds of them crunching, scurrying, and flapping about were reassuring. I was sitting in the dark at the riverbank in the wilderness among all the creatures of the

"I could no longer see my beaver friends in the dark, but the sounds of them crunching, scurrying, and flapping about were reassuring."

night, and I was surprised at my lack of fear. Only a few months prior, I had left my home of 30 years in Manhattan, New York City.

Spring Break 2020, all the news was about the pandemic in Wuhan and a limited number of people in New York infected with the mysterious new virus. Amélie, my daughter, and I were excited to leave the city for California for our annual visit to be with our friend Jamie and to hike

the Santa Margarita River trail that runs close to his property in Fallbrook. I'm a high school teacher, and Amelie was a student at the international boarding school in lower Manhattan where I worked. We sorely needed this touch of nature in our routine. The little-known Santa Margarita River Trail, an hour north of San Diego, is a 10-mile roundtrip hike running along the banks of the river, partly covered by a lush canopy of Oak trees, shielding the path

from the intensity of the Southern California Sun. It's an awe-inspiring oasis of rushing water and birdsong. This was the setting we found ourselves in when the reports back from our friends in New York turned alarming, and we made a choice to stay when our school went entirely online.

The news of the first loss, my teaching job, happened in midJune of 2020. I loved my job, and it was devastating, so in the late afternoon, I trekked down to the river trail, the only place I felt I could breathe, and cried like a baby, my go-to response to all things difficult. I have always loved nature, but after 30 years in the "big city," I had no clue how much I missed it until I learned to feel the effect in my body, my mind, and deep down in my soul as the losses tallied up throughout the year. This is my story of loss and triumph, and I hiked my way

through it all to a place of healing through connecting with nature. I lost my job, I walked the river trail, I lost my partner, I walked the river trail, I lost my home, my dog….the river, the river, the river. The sound of my feet on the path became my meditation, the beavers my therapists, the sun dabbling on my face through the lush green branches of the trail - my sanctuary. Meanwhile, the pandemic raged through the world, and I felt incredibly fortunate and grateful for this unexpected reconnection with nature and my friend Jamie who welcomed us to stay as we waited for the pandemic to subside.

The next loss was my live-in romantic partner of five years in September of 2020. He is alive and well but moved back to Japan, where he met someone and decided to stay. Shortly

thereafter, I had to move my belongings out of our New York City apartment. For the month I spent in anticipation of the wildly uncomfortable task of going back to New York to move my things out, I hiked to the river and cried there every day. As soon as my feet hit the trail, the rhythm of my stride under the oak canopy calmed me, the twinkling water in the sunlight reflected shimmering sparkles on my tear-stained face, and I couldn't ignore my beautiful surroundings. I fell in love with the dragonfly biplanes that monitored the surface of the water and beamed with excitement to tell my friends back in New York about the coyotes, the rattlesnakes, and the tarantulas I spotted on my path. My beaver friends became a regular topic of conversation with my city friends. What a wonderful world and a

welcome distraction from all the sorrows in my heart, and life moved on. I went back to New York in October to pack up my things and pick up my 16-year old dog, Mac, whom we'd left behind with a trusted friend, initially thinking I'd be back at the end of Spring Break. He was not in good shape when he arrived in Fallbrook, but he came alive when he realized he had arrived in doggy-heaven. We walked the river trail together almost every day as he gained strength and a renewed interest in life. He has always known what I didn't understand until 2020that all our senses awaken in nature. He beamed with pleasure as only a dog can when I picked up the leash and lifted his 65-pound LabradorShepherd body into the car, the hill down to the river trail a bit too steep for his hind-legs at that point in his life. His hips

loosened up, his senses awakened at every scent, and I could see the puppy in his cataract-clouded eyes yet again. The river trail healed us both, our bodies felt better, and the sorrows of our world lifted temporarily. We were together, surrounded by beauty and all was good.

In April, Mac fell ill and died suddenly. He hiked the trail for the last time two days before he passed, enjoying the river until the very end. It was a devastating loss for me, but I knew exactly what to do at that point. Hiking is healing on so many levels. My body is moving, my mind is soothed, and the beauty of nature is more effective than any medicine I've ever tried. What I have learned this year is that my deep connection with nature helped soften all the blows from this pandemic year, and had I

stayed in my apartment on the 30th floor of a high rise in New York, all the sadness of this time would have felt so much heavier to carry. So, I urge you, get out, walk the path of least resistance and immerse yourself in the beauty of nature to heal the trauma of the losses, so many of us have felt this past couple of years.

"The river trail healed us both, our bodies felt better, and the sorrows of our world lifted temporarily. We were together, surrounded by beauty and all was good."

Spring 2022 Issue Ten

CEO & Chief Editor- Jaime Purinton

Chief Lollygagger & Director of Vibe- Tony Purinton

Writers:

Karla Amador

Jessica Mehta

Christine Reed

Michelle Jackson

Courtney Johnson

Monet Yelsnick

Alexandra Garcia

Birgitte Jensen