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Outdoor adventure requires self sufficiency, especially when
it comes to patching up scrapes and cuts and keeping a broken limb immobile. But
miles from the nearest clinic, is no time to take your health for granted. Whether
you plan to hike two miles from home or to the tip of the Himalayas,
pack a first aid kit.
For my gear guides I've chosen three different kinds of
first aid kits designed for different activities. Remember that homemade first
aid kits work just as well - as long as you keep them topped up with fresh
supplies and bring them on the trail.
- Coleman
Survival Kit - Coleman takes
basic survival items and packages them together in one tight parcel.
Perfect for hiking, biking or even camping, this kit includes everything
from an emergency poncho and blanket to keep you warm when lost in the woods,
to a signal whistle and waterproof matches. For more information visit Coleman Survival Kit.
- Day Pack First Aid Kit - First Aid
supplies online has taken the day back and loaded it up with bandages, insect
sting relief pads, lip balm and reusable zipper bags. I like that you have
everything at your fingertips, but if weight is a concern, tailor it to
fit your needs for the day. For more information visit First Aid Supplies Online.
- Adventure
Medical: Peddler First Aid Kit -
This kit not only comes in a completely resealable, waterproof pouch, it includes
Aquaseal, an adhesive used to repair drysuits, wetsuits and sprayskirts.
The list of items ranges from basic bandages and waterproof matches to
latex surgical gloves, forceps for removing splinters or ticks as well as
a biohazard label. I recommend this kit for the serious boater or anyone
involved in water sports this summer. For information on ordering visit Altrec.
What's in your pack?
Feel free to add to this list. Whether
you're a dedicated boulderer, a crazed canoe-camper or an intrepid weekend
warrior, the items in these basic categories will get you through the trail.
James W. Coates,
National Park Expert
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If you have the right pack, clothes and gear you can hike
the trails all summer. But unless you have proper hydration, your trek could
end abruptly - and tragically. Getting enough fluids into your body to
counteract the effects of sweating is vital to your health and the overall
success of your activity.
When shopping for a water bottle, first determine your
needs. How far will you go? How long do you plan to spend on this activity? How
close will you be to fresh water sources? These factors determine if you should
carry water with you or pack a filter to replenish your
water needs.
Water is always best, but carbohydrate and electrolyte rich
sports drinks can give you an extra boost of energy and push you further if
you've hit a dip in energy.
- Katadyn Vario Microfilter -Weighing
less than one pound, this water filter contains a two-stage disc and glass
fibre microfilter that sanitizes even very dirty water. With two settings,
you can filter 4 pints (2 liters) per minute or for a longer filter life,
2 pints (1 liter) per minute. Each cartridge pumps an average of 3962
pints (1875 liters). For more information visit Katadyn.
- MSR MiniWorks EX Water Filter Pump
- This small and lightweight pump, ideal for short day hikes, filters
disease causing bacteria such as giardia. Quick and easy flow ensures you
spend less time pumping the water and more time enjoying your hike. For more
information visit MSR.
What's in your pack?
Feel free to add to this list. Whether
you're a dedicated boulderer, a crazed canoe-camper or an intrepid weekend
warrior, the items in these basic categories will get you through the trail.
James W. Coates,
National Park Expert
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When it comes to the right clothing for my outdoor summer
activities, I strike a balance between comfort, durability and style. I'm a
guy, so I wear clothes until they've become threads. I'm choosy when it comes
to making purchases for camping - they have to last a long time.
In keeping with Nomadik's environmental
consciousness,
I've added sustainability to my list of priorities. For this summer season,
I've found two clothing companies that fit all my criteria.
- Planet
Earth has spent the last two
years developing a line of clothing stitched from natural, organic or sustainable
fibers. They recognize that their actions "affect the overall welfare of
the planet" and in the process, they've fashioned tough, sporty garments. Even
better, they don't bunch up when I'm out running, biking or blading - very
important. I've tested out the Ashton denim, Hailey long sleeve shirt,
Sprout Board shorts as well as a couple of T-shirts. The materials feel
great next to my skin and continue to bounce back repeatedly even though
I've put them through the wringer. For more information or to place an
order visit Planet Earth's Green Label.
- Mountain Equipment Co-op has long
been a favorite adventure-clothing supplier of mine. MEC makes adventure clothing
from canoeing to biking - and their snow pants kept me toasty warm this
winter as I flew through the trees in Mount Tremblant. The company holds a strict philosophy of
ethical sourcing and garment recycling and even donates portions of their
profits to environmental causes. Need I say more?For more information or
to place an order visit Mountain Equipment Co-op.
What's in your pack?
Feel free to add to this list. Whether
you're a dedicated boulderer, a crazed canoe-camper or an intrepid weekend
warrior, the items in these basic categories will get you through the trail.
James W. Coates,
National Park Expert
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When I hit the trails, I set out to explore uncharted
territory. Traipsing through wooded areas thrills me as much as scouring a new city in a far flung
country on foot. I never know what awaits me around each corner or tree stump,
and it's just the fuel I need to keep me exploring.
Though I may tear into things blindly, one thing I don't
particularly enjoy is the dark. Sure I've been in situations where I've been
forced to make camp in the African jungle late at night surrounded by the eerie
cries of baboons swinging from the trees above my head, but as a general rule I
like to see where I'm going.
The Mountaineers chose illumination as one of the top ten
must-haves and I couldn't agree with them more. Let me shed some light on my
top picks for flashlights.
- Pak-Lite Flashlights - According
to the story, a 15 year old invented this mini marvel for his older
brother before he set out to trek 2600 miles (4184 km) from Mexico to Canada. The only instruction:
make it as small as possible. The result, a 1.5 oz (42 g) LED flashlight
that snaps on top of a 9volt battery. Small enough to fit anywhere and
bright enough to be seen a mile up the road, this flashlight travels better
that any I've ever had before. It's waterproof and there's no need to pack
extra batteries because one regular alkaline battery lasts 5 years. For more information visit Pak-Lite.
- Toollogic SL1 Mini - I love my
multitools and I love this one even more because it's small, cuts like a
razor and doubles as a flashlight. Weighing in at only 2 oz (56g), the
Mini also contains an emergency whistle. It's perfect for signaling
distress in the woods and easily slips in my shirt pocket or hangs neatly
from a carabineer hooked on my pack.
For more information visit Toollogic.
- Energizer Trailfinder Krypton Light
- There's no better way to kill a flashlight than drop it in a river.
Luckily this powerful yet affordable camp light floats. The waterproof
body means the bright beam won't stop shining even if it's floating
downstream. I love the anti-roll design of its oversized head the most. Visit Energizer for more information.
What's in your pack?
Feel free to add to this list. Whether
you're a dedicated boulderer, a crazed canoe-camper or an intrepid weekend
warrior, the items in these basic categories will get you through the trail.
James W. Coates,
National Park Expert
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Fire, along with water, constitutes the basic element of
survival on any outdoor adventure. Surprisingly most of us couldn't start one
to save our lives (thus the guilty laughs at two finalists in TV's "Survivor"
who couldn't start a fire even with matches and a million bucks riding on it).
Planning to set off an outdoor adventure? Make sure you have
some basic fire starting skills - David Arama's video
can help with good advice. But if you're looking for foolproof tools,
check out these great finds:
- WetFire Tinder - Created for the
military, these amazing fire starters get a blaze going even during a
downpour. Individually packed for convenience, just one tinder burns hot
and smokeless without needing an armful of kindling. Forget leaky gels and
bottles of liquid flammables - you'll never run the risk of anything
spilling in you bag. Check out the ultimate survival website
- Fire Sticks - From a reliable name
in outdoor adventure accessories, Coghlans, Fire Sticks are made from
compressed sawdust mixed with accelerant. These sticks catch fire quickly,
burn fast, and hot. I love that they come in a sealable bag and take next
to no room in my pack. Best part of all, they're cheap and easy to find in
any camping supply store. For more
information visit Coghlans.
What's in your pack?
Feel free to add to this list. Whether
you're a dedicated boulderer, a crazed canoe-camper or an intrepid weekend
warrior, the items in these basic categories will get you through the trail.
James W. Coates,
National Park Expert
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Neglecting your caloric and nutrition needs during your
outdoor adventures can make you sick - literally. Your body doesn't get what it
needs and you may as well lay out the welcome mat for nausea, cramps and
dizziness.
When packing food, consider its weight, shelf life,
packaging, prep time, costs and taste. Bringing cans of tuna is a great source
of protein, but do you want to haul the extra weight? Besides, you'll need a
can opener unless you've already got a multi-tool.
Likewise fresh fruit is great for vitamins and carbs, but
consider the squish factor. One slip and those peaches become jam.
Here are my choices for the perfect trail foods.
- Myoplex & Clif - Balanced nutrition, minimal packaging, Myoplex bars come in the
expected flavors, but CLIF bars come in three new flavors - Cherry Pomegranate Nectar, Blueberry
Crisp and Peanut Butter Pretzel. They have a mild artificial after-taste,
but their storability makes them a top shelf choice in my books.
- Nature Valley - Face it, granola
is the best trail food for a reason. Rolled oats, nuts, with a dash of
honey as well as optional berries and fruit - packed with a good mix of
fat, carbs and protein. Nature
Valley, is my favorite
choice for flavor and nutrition content.
- GORP - Granola Oats Raisins and Peanuts still rocks when you're looking for fast nutrition.
And isn't it refreshing that some of the best stuff for the trails is
what's always been the best. Even better, you pack it however you want.
What's in your pack?
Feel free to add to this list. Whether
you're a dedicated boulderer, a crazed canoe-camper or an intrepid weekend
warrior, the items in these basic categories will get you through the trail.
James W. Coates,
National Park Expert
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Summer's here, the windows are down and the tunes are
pumpin.' Time to hit the trails, chase the surf and bike the paths. With
millions of ways to explore your woods this summer, opportunities are endless -
but go prepared.
Hikers scoff at hippy hiking flip-flops, yet many of us
spend extended hours exposed to the sun without proper skin protection. The Skin Cancer Foundation states that skin cancer is the most common form of cancer in the United States
today - but it's also the most treatable.
According to Google trends, beaches outrank any other travel
destination. Australia ranks
as the top beach destination followed by the United
States and New Zealand in second and third
respectively. Surprisingly, Canada
claims the world's fourth most popular beach destination title, beating out hot
spots such as Malaysia
(ranked 10).
Here are my top three gear suggestions for getting your flash
on without frying your skin.
- Hawaiian
Tropic's 2007 Sun Junk Continuous Spray Sunscreen (SPF 40) and Ozone Sport
Continuous Spray Sunscreen (SPF 70)-
Get them in either cream or spray, and they're both waterproof and sweat
proof. Visit Hawaiian
Tropic to find a retailer.
Suggested retail price for 8 fl oz (237 ml) $9.49.
- Kylie
Minogue's Hennes & Mauritz (H&M) - Australia has the best
beaches, the beautiful Kylie Minogue and now a great line of swimwear that
brings the two together. Visit H&M for
more information.
- Adidas
Adistar S - With ClimaCool ventilation, these glasses are perfect for jogging,
trailblazing or just lounging by the pool looking sexy. Visit Adidas
for more information. Suggested retail price $129.00.
What's in your pack?
Feel free to add to this list. Whether
you're a dedicated boulderer, a crazed canoe-camper or an intrepid weekend
warrior, the items in these basic categories will get you through the trail.
James W. Coates,
National Park Expert
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With summer budding slowly on the
horizon, it's time to shed a few layers of clothing and reconnect with your
favorite warm-weather activities. I love summer and I love lists so it only
makes sense that I've made a list of my new favorite gear. Over the next few days
I'll give you my suggestions for the best, most useful and even the quirkiest
gear out there from hats and multi-tools to solar powered bikinis.
I've based my list on one compiled in the
early 1900's by a group of explorers called The Mountaineers. This group of climbers
from Seattle and surrounding areas area, many
members of outdoor organizations including The Mazamas in Oregon
and the Sierra Club in California,
created a top ten list every person who ventures out into the wild should have
in their backpack.
They poured their years of experience on
the trail into this list, so who am I to tamper with it?
Feel free to add to this list. Whether
you're a dedicated boulderer, a crazed canoe-camper or an intrepid weekend
warrior, the items in these basic categories will get you through the trail.
What's in your pack?
James W. Coates,
National Park Expert
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Nothing frustrates me more than the
hundreds of orphaned digital photos files on my computer. I can't remember
where I took them or when. Luckily, my latest gear find, Sony's GPS CS1, clears
up that little problem.
Leave it to Sony to incorporate GPS with
digital photography technology. GPS devices have helped me get out of the
woods, track my jogging schedule and now they're helping me organise my photo
collection. Who would've thought?
Just before leaving for a recent road trip
through New England, I threw Sony's GPS into
my bag to test it out. I soon found it's a breeze to use. All I did was turn it
on, wait for it to connect to the satellites overhead, hook it on to my
backpack and forget it. As long as it was facing the sky, it was taking GPS
readings of the area.
Then with my Cybershot camera,
I clicked away as usual. The GPS and the camera were never connected so I
didn't have to worry about becoming tangled in a bunch of wires. I enjoyed my
trip confident I would finally have a digital album worth showing off.
When I got back home, I downloaded the data
from the unit and pulled the photos off my Cybershot. The computer instantly matched
the photos with the waypoints.
Instead of viewing my photos as the usual
boring slide show, the software opens a map of North
America and traces the exact route I took in my car according to
the photos I shot.
When I move my mouse over the waypoint on Niagara Falls, the photos from that area pop up and
likewise all the way to New York City.
I love that I can see where I traveled and didn't have to bother taking a
bunch of notes of where I took the pictures or worse still, try to remember months
later where I had visited.
If you're like me and take thousands of
photos on your outdoor adventures but are often unsure of where you are, there's
hope. The only problem; I can't backtrack so I'm still stuck with thousands of
photos without any home.
James W. Coates,
National Park Expert
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In Myazaki, Japan, on Kyushu Island, beach-goers can stroll
white sandy beaches, body-surf impressive waves and enjoy balmy perfect weather
every day of the year. Guaranteed.The Ocean Dome, which features trendy shops, fast food and
even full-scale restaurants, also boasts heated pools, a kid's pool, floating
pool and three water slides. What's not to love about that? And as a bonus, the
entrance fee is a cool $50 US, which is a steal of deal when you consider how
you'd have to rough it if you visited the natural ocean beach - just ¼ mile
away. The Ocean Dome or, if you prefer, The Paradise
of Eternal Summer, is listed in the Guinness Book of World Records as the
largest indoor water park. But I think it should be listed as the stupidest way
to bring the outdoors inside.
To be fair, I'll admit that swimming in the ocean poses
challenges that can be frustrating. Sand in your shorts, jellyfish along the
shore and pointy rocks jabbing your toes can all rain on your beach fun. And if
you're not a fan of packing a picnic, the convenience of fast food so close may
be a terrific bonus.
But who wants to live in a world where the outdoors is "Once
Upon a Time?" Dodging seagulls, feeling the wind on your face and outrunning a
storm coming across the lake make for great memories. Nature isn't predictable - and
that's what makes it perfectly wonderful.
I think I'll stick to enjoying nature naturally and count
myself lucky because of it. But in case you're curious what a hermitically
sealed beach looks like, check out these photos.... 
Julia Rosien,
Nomadik Editor
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I hate to say anything negative about Mexico because we had a really
amazing time and I can't wait to go back. But the country has its fair share of
scammers and we met up with a couple of them...
Speeding Ticket Scam
On our way to Chichen
Itza, a police officer waved us down. He asked us how we were, where we were going
and was helpful enough to give us directions. Then he told us we'd been
speeding and demanded $20 US (200 pesos). Lots of cars had passed us, but
apparently we were obviously tourists and a prime target for cops who earn
extra cash from bilking innocent tourists.
Luckily, we were traveling with a friend who's been living
and teaching in Mexico
for almost a year. She informed the officer we wouldn't pay him anything until he
wrote us a ticket. He looked at us for a moment and then told us to go. Apparently,
writing a speeding ticket in Mexico
is close to impossible (don't ask me why).
Gasoline Scam
Buying gasoline is a questionable process for tourists
because prices aren't posted. We didn't have any trouble until our last day. We
pulled into a gas station near Playa del Carmen and asked for $20US (200 pesos)
worth. When paid, the cashier did a quick change with our bill and accused us
of handing him only $2 US (20 pesos). We stood our ground and refused to pay
anymore. Annoyed and surprised, we pulled back onto the highway only to notice
that they had only given us a quarter of the gas we had paid for. We let the
frustration go though because we were on our way to Isla
Mujeres, a beautiful little island just
waiting for us to explore!
I can't wait to go back to Mexico and continue exploring. And
now that you have the lowdown on where to go, what to do and how to avoid scams,
you should go too!
Kim Bowerman,
Nomadik Personal Fitness Expert
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The
Sian Ka'an Bioreserve in Mexico covers 1.3million acres and extends along a 100km
beautiful coastline. It was recently
named a UNESCO World Heritage Site and is home to a cornucopia of animals and
migratory birds. The northern part of the reserve extends to and includes Punta
Allen in the Riviera Maya.
Because
our time was limited, we only explored the northernmost part of the reserve in
kayaks and then we drove to Punta Allen, which is home to a quaint little
fishing village.
There
were four of us, so we rented 2 double kayaks and set out among the mangrove
trees and the crystal clear water. The wind made for some tough paddling at
times, but it definitely kept us cool. We were told that crocodiles can be
spotted when paddling at night, but we weren't lucky enough to see any during
the day. Honestly, I was relieved. We did, however, spot a giant lizard and
some birds, including great blue herons and an osprey. The osprey was perched
near its enormous nest, which was atop of a dead tree.
I
am really glad that we drove down to Punta Allen, a quiet and laid-back fishing
village. We wandered around and talked to some local fisherman, while admiring
their catch of the day.
Apparently,
the southern part of the park contains many ruins, which can be accessed by a
canal system. Kayak tours can be arranged to explore these ruins and canals. I've
already added it to my to-do list for my next visit.
Read more about Kim’s amazing adventures in Mexico:
Kim Bowerman,
Nomadik Personal Fitness Expert
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We weren't sure about bringing our tent on our Mexican
adventure on the Yucatan
Peninsula - we didn't
know if we'd want to lug it around everywhere and we weren't entirely sure we'd
be able to find a place to camp. Luckily, we brought it...
We
slept in our tent for six out of the eight nights of our trip. Camping on the
beach was a dream. The beach sand was so soft that we almost didn't need our
Thermarests, and almost every place we traveled offered camping facilities.
Apparently beach camping is permitted in Mexico, but we chose hotel or
guest house beach properties ($5 a night) for some added security. As a bonus we
were allowed shower and toilet facilities.
Tulum
at the "Tribal Village" tops my favorite list. The
beach property provided cabanas (straw huts) as well as camping areas. We stayed
three nights in the shelter of a grove of palm trees. It was perfect. The sound
of the waves lulled us to sleep, the sea breezes cooled us all night long and
the outdoor shower was an exhilarating experience.
Poc Na, on Isla Muheres is a hip and funky hostel
located on the beach. The hostel offers furnished rooms and dorms and a camping
area outside. There's a restaurant on site, a beach bar and many hammocks and areas
for lounging around. This was perfect for resting our tired bodies after a long
day of outdoor activity.
Read more about Kim’s amazing adventures in Mexico:
Kim Bowerman,
Nomadik Personal Fitness Expert
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The onset of hurricane season is just a few hours away, and
it's going to be a bumpy ride. According to researcher, William Gray at The
Tropical Meteorology Project in Colorado, 17 major storms (5 of them intense)
may hit landfall before September 2007. Gray predicts:
- 74% chance of a major hurricane rocking the U.S. coastline
- 50% chance of one slamming the east coast, including the
Florida Peninsula
- 49% chance of one consuming land between the Florida
Panhandle and Brownsville Texas
Gray released his initial forecast in April and although his
official report was released just this morning, his assessment remains
unchanged. We could be in for a round of Katrina-wanna-be's - or worse. If you're
not sure how to stay safe in a storm, check out advice from previous posts:
Julia Rosien,
Nomadik Editor
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If you're new to running and/or do not partake in much
weekly cardio activity, you're a newbie (beginner). If you're fit and doing a
good deal of cardio activity, this program might be too easy for you. Give it a
try and you can always move up to the intermediate and then advanced programs -
I'll post more about those later this week.
This gradual program will have you running a full 5km in
about 8 weeks. The key is to STAY CONSISTENT with your running and stick to the
plan. It's simple to follow and will definitely help you reach your goals.
For starters, stick to a specified run/walk routine 3 times
per week (see my recommendations below), with one day of walking (40-60min).
Try to space these workouts out over the entire week. For example, run/walk
every other day, not 3 days in a row. This will give your body time to recover
and you will see much better results this way.
Walk/run 8 week
program
Start and finish each workout with 5 min of brisk walking
(this serves as your warm-up and cool-down). The total time for each workout
should be 30-45 min (including the walking warm-up and cool-down).
Week 1: Run 1
min, walk 1-2 min for 20-22 min - 3 times per week
Week 2: Run 2
min, walk 1-2 min for 20-24 min - 3 times per week
Week 3: Run 3
min, walk 1-2 min for 20-25 min - 3 times per week
Week 4: Run 5
min, walk 1-2 min for 24-28 min - 3 times per week
Week 5: Run 8
min, walk 1-2 min for 27-30 min - 3 times per week
Week 6: Run 10
min, walk 1-2 min for 32-34 min - 3 times per week
Week 7: Run 15
min, walk 1-2 min for 32-34 min - 3 times per week
Week 8: Run for
as long as you can (aim for 20 min straight) - 3 times per week - Walking Days - I recommend one day of walking each week (in addition to the
3 days of walk/run workouts). It's an excellent form of exercise and a nice
change of pace. Your long walk should be somewhere between 40-60 minutes.
- Off-Days - These days are scheduled as non-running days but you can
fill them with another activity, such as swimming, cycling, aerobics, yoga,
etc. Lower impact activities that still get your heart pumping are preferable
for off-day activity.
Time to Race
Once you've completed this program, you will be ready to
enter your first 5km road race.
Try to locate one near you and register (I suggest doing this before starting
the program, so you know what you are working toward). Remember that finishing
the race is your main objective and if you need to walk and run during the race
it is perfectly acceptable.
Good luck and have fun!
Kim Bowerman,
Nomadik Personal Fitness Expert
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