4 Great Ways to Stay Fit this Fall

The sun is setting earlier and the leaves are beginning to turn color – just signs of the changing season. Fall is in the air.  There are fewer warm, sunny days and  I know if I don’t fit in some quality activity sessions during the fall, I'll celebrate the holiday season with a few extra pounds and it’s tough to feel festive when my clothes are fitting a little to snug! I have found that as long as I constantly try new activities, my workouts stay fun and exciting, like mini adventures!  Doing some of this now means I will end up feeling motivated through the cooler months and all winter long too.  Here are four of my favorite ways to keep fall workouts fun!

Kiss Me Dirty 5K

1. Participate in a Fall Race or Obstacle Course

The next two months are jam packed with 5K, 10K, and half marathon races. Register for a road or trail race to keep you motivated to stay in shape; find out where and when at Running in the USA. It's not quite time yet to park those feet on a treadmill. Or better yet, mix it up a bit and register for or create a boot camp, participate in a fun mud race or better yet, an obstacle course. These alternate race activities have become more popular as they combine fitness, fun and adventure. Climbing under barbed wire, navigating mud pits or rubber tires and climbing over rope walls will really help you to stay in shape. Dress appropriately and bring a camera, you never know when you might show up in someones blog on the internet!

Cute guy Frank and his catch - North Umpqua Springer

2. Get Hooked! Go Fishing!

I really enjoy fishing and my favorite form is fly fishing. It's not only fun, but you also get a nice upper body workout to boot. People who love to fish think nothing of walking several miles up a trout stream while fly fishing. With an estimated run of 655,000 Chinook salmon moving up the Columbia River, anglers by the thousands will be out casting their rods in Washington over the next several weeks. Be sure to check the local fishing reports before you go and bring plenty of the right kind of bait with you. I prefer to shop at local places that really know their stuff like, Get Hooked! in Springfield, Oregon. Places like these have the scoop on all the sweet spots that are hitting!

Biking among the fall foliage can be exhilarating

3. Bikes and ElliptiGo's and Unicycles, Oh my!

Why just cycle or jog, when you can do both at once? Riding an elliptical bike can shake up an old bike routine and keep you motivated to stay on the trails longer. ElliptiGo's are a great way to keep it real, have you tried one? Or find a local bike group on Meetup.com and join in on a weekend ride and explore a new trail while meeting others with a passion for outdoor rides. I am sure Unicycles are a great way to go, however I value my knees and elbows a bit more these days than when I was a kid and could take the falls, bumps and bruises.

Hiking the Lower Cascades near Cottage Grove, OR

Take the kids with you, they may enjoy the workout!

4. Ahhh....go take a hike, why don't cha?!

Hiking is a great way to get your heart pumping while enjoying some fresh air in the great outdoors. LocalHikes.com or Alltrails.com provide local hiking opportunities near both large and small metropolitan areas in the United States. Pack a lunch, grab a friend or two, healthy snacks, lots of water and make a day of it. The feeling of accomplishment after your hike and the great scenery will raise your "feel good" energy for days!

Whatever you decide you want to do just make sure you do it. Ladies, take action now; it will save the hips later!

Hike on!
Genia Seghetti
Mountain Girls Adventures 
"An amazing life doesn't just happen, 
you create it one adventure at a time!"

About MGA:
At Mountain Girls Adventures the spirit of adventure runs deep. An adventurer's experience can move us, enrich our knowledge and awaken the wanderer within. As an adventurer my purpose is to live consciously and courageously, to resonate with love and compassion, to awaken the great adventure of life within others, and to leave this world a better place because I have lived.

You can find MGA on Pinterest, Facebook and Twitter!  If you like us, please become a fan and follow our social media boards.  Leave us a note and we will do the same for you!  The first 500 fans to join our FB Community will enjoy a 25% discount toward MGA expeditions and apparel when they become available, for life! 

Please note - Some of the photographs posted in my blogs are mine; others are from the web and are public domain. Please contact me if any of them are in violation of copyright and I will remove them upon receipt of proof of copyright infringement or give credit where it is due. 

Lions and Tigers and Bears! Oh my!

Dorothy, from the Wizard of Oz, made this phrase into a very popular saying after first uttering it back in 1939 as she began walking into the dark forest with her companions, the Tin Man and The Scarecrow. I recently remembered this quote and Dorothy's apprehension when a friend forwarded a picture of a big black bear that was spotted on the very trail we had been hiking just a few days prior....Lions and Tigers and BEARS! Oh my!

At least Dorothy was smart about her hike into the woods, hiking in numbers and making a bit of noise along the way. Bear Spray might have been a really good idea too!

Fall time is Bear time. And time to brush up on how to stay safe in the great outdoors. Everyone keeps saying, "Bears are more afraid of you then you are of them." Yeah, ok...sure, but try to remember that when you come face to face with a big burly bear of four hundred pounds looking at you, while he licks his hungry jaws. They are foraging for food, stocking up for the winter and I am thinking, I probably look pretty darn tasty this time of year. Look em in the eye, don't look em in the eye, wear a bear bell, don't wear a bear bell (Dinner's ready!), back up slowly or run like hell. These things I rehearse in my head many times as I venture out.

The best thing to do is be prepared, brush up on bear facts online at Washington State's Department of Fish and Wildlife and peruse the Living with Wildlife section.

Here are a few Do's and Don'ts from WSDFW: 

To avoid encounters with black bears while hiking or camping:

1. Keep a clean camp. Put garbage in wildlife-resistant trash containers.
2. Store food in double plastic bags and, when possible, place the bags in your vehicle's trunk or in wildlife-resistant food lockers. Double-wrapped food may also be placed in a backpack or other container and hang it from a tree branch at least 10 feet above the ground and 4 feet out from the tree trunk. Never store food in your tent.
3. When camping, sleep at least 100 yards from your cooking area and food storage site.
4. Hike in small groups and make your presence known by singing or talking.
5. Keep small children close and on trails.

If you come in close contact with a bear:

1. Stay calm and avoid direct eye contact, which could elicit a charge. Try to stay upwind and identify yourself as a human by standing up, talking and waving your hands above your head.
2. Do not approach the bear, particularly if cubs are present. Give the bear plenty of room.
3. If you cannot safely move away from the bear, and the animal does not flee, try to scare it away by clapping your hands or yelling.
4. If the bear attacks, fight back aggressively. As a last resort, should the attack continue, protect yourself by curling into a ball or lying on the ground on your stomach and playing dead.

Stay safe, hike smart!

Genia Seghetti
Mountain Girls Adventures 
"An amazing life doesn't just happen, 
you create it one adventure at a time!"

About MGA:
At Mountain Girls Adventures the spirit of adventure runs deep. An adventurer's experience can move us, enrich our knowledge and awaken the wanderer within. As an adventurer my purpose is to live consciously and courageously, to resonate with love and compassion, to awaken the great adventure of life within others, and to leave this world a better place because I have lived.

You can find MGA on Pinterest, Facebook and Twitter!  If you like us, please become a fan and follow our social media boards.  Leave us a note and we will do the same for you!  The first 500 fans to join our FB Community will enjoy a 25% discount toward MGA expeditions and apparel when they become available, for life!

Please note - Some of the photographs posted in my blogs are mine; others are from the web and are public domain. Please contact me if any of them are in violation of copyright and I will remove them upon receipt of proof of copyright infringement or give credit where it is due. 

4 Tips for Fall Hikers

Mount Bachelor, Oregon

Autumn’s cooler temperatures and colorful foliage draw many hikers to the trails, but slips, trips, falls and sudden changes in the weather can put a quick stop to all the fun. Hiking is a very healthy activity and it’s good for people to get out and explore nature, nothing compares to the grandeur of a fall hike.

Ensure a safe outing with these four easy planning tips:

1. Gear up. The weather can change quickly in the fall, MGA’s recommends packing an extra layer of clothing. It’s beneficial to have the option of adding or removing extra layers. Choose appropriate footwear; lightweight waterproof hiking boots are best. Bring a GPS tracker and a map and compass with you and know how to use them.  Be sure to bring snacks and water along even if you won’t be gone long, it will be helpful if you begin to feel fatigued or get lost.

2. Practice the buddy system. Hike in numbers to be safe – if you get lost or fall and become injured or spot a dangerous animal it helps to have others along. If you don’t have a buddy to hike with consider joining a hiking club or creating one yourself.  Stay on the trail, even if it is rough and muddy. Or if you hike off-trail spread out, it disperses impact and avoids creating a new trail.

3. Be informed. Educate yourself before you venture out on what’s in the local area so there are no unwelcome surprises. Check the local weather and know about plants or animals that you might come across. Talk to park rangers before heading out on a trail. Ask for their recommendations on hikes that are of the length you’re looking for, what you should take with you, and what you might encounter along the way.

4. Inform others. Always, always communicate your hiking plans to others; I can’t stress this last thing on the list enough.  Please let someone know where you’re going, when you’re leaving, and what time you anticipate returning. (And don’t decide to change course on a whim) If you run into trouble, someone can send help in a timely manner.

For more information on hiking awareness, check out wilderness hiking safety tips from the National Park Service.

Fall at the Grand Teton's, Wyoming

A mama bear and her cub
may look cute, but can be very dangerous!

And remember, pack it in, pack it out!!  Nothing ruins a great hike more than coming across plastic water bottles or food wrappers.

Hike on!

Genia Seghetti
Mountain Girls Adventures "An amazing life doesn't just happen, you create it one adventure at a time!"

About MGA:
At Mountain Girls Adventures the spirit of adventure runs deep. An adventurer's experience can move us, enrich our knowledge and awaken the wanderer within. As an adventurer my purpose is to live consciously and courageously, to resonate with love and compassion, to awaken the great adventure of life within others, and to leave this world a better place because I have lived.

You can find MGA on Pinterest, Facebook and Twitter!  If you like us, please become a fan and follow our social media boards.  Leave us a note and we will do the same for you!  The first 500 fans to join our FB Community will enjoy a 25% discount toward MGA expeditions and apparel when they become available, for life!

Please note - Some of the photographs posted in my blogs are mine; others are from the web and are public domain. Please contact me if any of them are in violation of copyright and I will remove them upon receipt of proof of copyright infringement or give credit where it is due. 

Mountain Girl's Fave Fall Recipes

 

One Crazy Lady and Six Great Kids and Mermaids of the Lake get our first honorable mention when it comes to our first foodie nod.  I came across the Crazy Lady blogger from California while pinning into my Autumn Reflections board on Pinterest.  I reviewed the recipes and fell in love with several of them.  I will definitely be trying the Apple Crumble Bars this weekend.  Oh yum!

I am a big fan of Snickerdoodles and when I added pumpkin to the mix...oh my! These are now my favorite all time cookie.  I love how moist they turned out.  This is a very soft cookie when finished.  If the recipe seems a bit too wet, just add a bit of flour; I did and it turned out very well.  This recipe is from Sweet Pea's Kitchen and gets a double thumbs up from Mountain Girls Adventures!

OR you head on over to my friends' amazing website for women, Mermaids of the Lake for the delicious Sour Cream Apple Pie recipe with Gingerbread Crust below.

Let us know if  you try a recipe or two, we love getting your feedback!

{Pumpkin Snickerdoodles}

This spin on the classic snickerdoodle are kicked up a notch with the addition of pumpkin puree and pumpkin pie spice. If you love regular snickerdoodles, you’ll flip for this delicious version!

OVEN: 400     YIELD: 4 dozen

COOK TIME: 10-12 minutes

Ingredients:

2 3/4 cups all-purpose flour
2 teaspoons cream of tartar
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon pumpkin pie spice
1 3/4 cups sugar, divided
2 sticks unsalted butter, softened
1 large egg
3/4 cup pumpkin puree
2 tablespoons ground cinnamon

Directions:

Adjust the oven racks to the upper-and lower-middle positions and heat the oven to 400 degrees F. (Optional) line two baking sheets with parchment paper; set aside.

In a large bowl, whisk together flour, cream of tartar, baking soda, salt and pumpkin pie spice; set aside.
In the bowl of a stand mixer fitted with a paddle attachment, cream the butter and 1 1/2 cups sugar at medium speed until light and fluffy, about 2 minutes. Scrape down the sides of the bowl with a rubber spatula as needed. Add the egg and beat at medium speed until combined, about 30 seconds. Add the pumpkin puree and beat at medium speed until combined, about 30 seconds. Add the dry ingredients and beat at low speed until just combined, about 30 seconds, scraping down the bowl as needed.

Place the remaining 1/4 cup sugar and cinnamon for rolling in a shallow bowl. Roll a heaping tablespoon of dough into a 1½-inch ball, roll the ball in the sugar mixture, and place it on the prepared baking sheet. Repeat with the remaining dough, spacing the balls about 2 inches apart

Bake the cookies, one sheet at a time, until the edges are set and just beginning to brown but the centers are still soft and puffy, 10 to 12 minutes, rotating the baking sheet halfway through baking. Cool the cookies on the baking sheets about 5 minutes; using a wide metal spatula, transfer the cookies to a wire rack and cool to room temperature.

Recipe Notes:
The dough can be made through step 3 and either covered tightly with plastic wrap and refrigerated for up to 3 days or frozen.

To freeze the cookie dough, portion into individual balls, roll in the cinnamon and sugar, and freeze on a parchment- or wax-paper-lined plate (don't let them touch or they will fuse together) until completely firm, 2 to 3 hours. When ready to bake, reduce the oven temperature to 300 degrees and increase the baking time to 17 to 22 minutes.

Source: A Sweet Pea's Kitchen Creation , inspired by Recipe Girl barely adapted from Cook's Illustarted

{Apple Crumble Bars}

For the filling: 4 medium-sized apples, peeled, cored and coarsely diced

5 tbsp. sugar
¼ tsp. cinnamon
2 tsp. cornstarch
2 tbsp. lemon juice
¼ cup fruit jam (I used peach)

For the topping: ½ cup all-purpose flour3 tbsp. sugar4 tbsp. unsalted butter, softened

Directions:

To prepare the filling, in a large skillet combine the apples, sugar, and cinnamon.  Cook over medium heat, stirring occasionally, for 5-7 minutes, until apples are tender but still firm.  In a small cup, whisk together cornstarch and lemon juice.  Add to the apple mixture and continue cooking, stirring constantly for 3 minutes or until thickened.  Remove from heat and set aside to cool.

Preheat oven to 350°.  Line an 8×8” baking dish with foil, leaving overhang on both sides for easy removal later.  Grease foil.

To make the base, in a medium bowl combine flour, sugar and salt.  Mix well.  Cut the butter into the flour mixture using a pastry blender, two forks or your hands, until it resembles breadcrumbs.  Press the mixture into the bottom of the prepared pan.  Bake for 10-12 minutes, until lightly browned around the edges.  Remove from the oven.  Spread the fruit jam evenly on the base while it is still hot.  Top with the cooked apple mixture.

In a medium bowl combine all ingredients for the topping.  Mix well until combined and crumbly.  Sprinkle over the apple layer.  Bake for 25-30 minutes or until golden brown. Remove from the oven and allow to cool.  Using the foil, lift out of pan.  Cut into squares and serve.  (If desired, refrigerate before cutting to firm up a bit for easier slicing.)

{Sour Cream Apple Pie with Gingerbread Crust}

Filling:1/4 teaspoon salt
2/3  cup nonfat dairy sour cream
1  beaten egg
2  teaspoons vanilla
1/3  cup packed brown sugar
1  teaspoon ground cinnamon
3  tablespoons butter
1/2  cup coarsely chopped walnuts (optional)
3/4  cup frozen fat-free whipped dessert topping, thawed (optional)
Ground cinnamon (optional)

1/3 cup granulated sugar
2 tablespoons all-purpose flour
5  cups sliced, peeled cooking apples, such as Rome or Jonathan
Topping:
1/3  cup all-purpose flour

Prepare Gingerbread Pastry. Roll pastry between 2 pieces of waxed paper, from center to edges, to a circle 12 inches in diameter (press any cracks back together). Remove top piece of waxed paper, carefully invert pastry into a 9-inch pie plate without stretching it, remove waxed paper. Trim pastry to 1/2 inch beyond edge of pie plate. Fold under extra pastry; crimp edge as desired. Do not prick pastry. Set aside.

In a medium bowl stir together granulated sugar, the 2 tablespoons flour, and the salt. Add sour cream, egg, and vanilla. Stir to combine.

Place apples in pastry-lined pie plate. Pour filling over apples.

In a medium bowl stir together 1/3 cup flour, the brown sugar, and 1 teaspoon cinnamon. Using a pastry blender, cut in butter until mixture resembles coarse crumbs. Stir in walnuts if desired. Spoon evenly over filling. To prevent overbrowning, cover edge of the pie with foil. Place on a baking sheet.

Bake in a 375°F oven 30 minutes; remove foil. Bake for 35 to 40 minutes more or until apples are tender. Remove from oven; cool on a wire rack. Serve warm or at room temperature. If desired, dollop with dessert topping and sprinkle with additional ground cinnamon to serve. Store, covered, in refrigerator.

Gingerbread Pastry

In a medium bowl, combine 1 1/3 cups white whole wheat flour (or 1 cup all-purpose flour plus 1/3 cup whole wheat flour), 1 teaspoon ground ginger, 1 teaspoon ground allspice, and 1/4 teaspoon salt. Add 1/3 cup canola oil and 2 tablespoons fat-free milk all at once. Stir gently with a fork until mixture clings together. Shape into a ball.

I hope that you enjoy these recipes and when you try them be sure to leave a comment or two.  OR post your own favorite recipe link for others to follow.

Bon Appetit!

Genia Seghetti
Mountain Girls Adventures 
"An amazing life doesn't just happen, 
you create it one adventure at a time!"

About MGA:
At Mountain Girls Adventures the spirit of adventure runs deep. An adventurer's experience can move us, enrich our knowledge and awaken the wanderer within. As an adventurer my purpose is to live consciously and courageously, to resonate with love and compassion, to awaken the great adventure of life within others, and to leave this world a better place because I have lived.

You can find MGA on Pinterest, Facebook and Twitter!  If you like us, please become a fan and follow our social media boards.  Leave us a note and we will do the same for you!  The first 500 fans to join our FB Community will enjoy a 25% discount toward MGA expeditions and apparel when they become available, for life!

Please note - Some of the photographs posted in my blogs are mine; others are from the web and are public domain. Please contact me if any of them are in violation of copyright and I will remove them upon receipt of proof of copyright infringement or give credit where it is due.