The class is usually one day, from 9am-3pm. We met at a small inland lake on the west side of Traverse City and found Dick, Karl and a few other guys waiting by a beautiful tree. It was known as a “tame” tree to them, mostly because they had trimmed off all the dead branches and cleaned up anything that would poke you if you slid into it.

After the group got there, about 8 of us, we learned the techniques. How to tie the knots, how to don the saddle, climbing techniques, and rope throwing techniques. All of it was really easy stuff. Nothing too complex, which was a breath of fresh air compared to what rock climbing is all about.

Essentially, the process is simple: Step 1: Identify a good limb to set your rope on. It needs to not have a sharp crotch (where the rope can get stuck), and should be clear of dead limbs. Step 2: Get your throw line ready (we used thin line, about 1/8” with a 16oz weight on the end) and hurl it up over the limb. This can take a bit of practice to get it to land in the correct place. Step 3: Attach a bark protector to the climbing rope, with a slip knot below it to ensure proper placement in the crotch of the tree. Step 4: After the throw line is up, retrieve your weighted end, and attach your climbing rope. Pull the throw line back over the tree, pulling the climbing rope with it. Step 5: Once the bark protector is in place, “pop” the knot open to lock it in place, then untie the throw line. Step 6: Tie one end of the climbing rope to your saddle using a “figure 8 on a bight” knot. Step 7: Tie a Blakes Hitch to the other end of the rope and haul your body up so it’s tight.

From here, you’re ready to climb. We did a bunch of different techniques to climb, but the most basic is the “Hip Thrust” method. We just leaned back and threw our hips up in the air, while pulling down on the loose end of the rope. Once we had slack, we’d slide the Blakes Hitch up to hold us in position.

This is called the Double Rope Technique (DRT) and is the easiest way to climb, possible. The cost of the gear is $350, which is a STEAL if you want to pick up a new hobby.

You don’t need anyone to spot you while you climb, but company is always nice.

Finally, the view you have on the world is totally shifted once you’re in the tree. People don’t regularly look up, and we can hide behind trees like squirrels, just watching everyone. Wearing natural colors helps blend in, too. Watching the world from above gives you a new sense of understanding of the ecosystem and how everything is intertwined. Animals are not afraid of you when you’re in the tree – they must think you belong there.

If you ever get the chance, go climb a tree! Tree Climbers International and http://www.NewTribe.com are great places to learn, chat, and purchase gear.

Please post photos if you’ve ever been tree climbing – I’d love to see them!

The biggest take-away here should be that you don’t need to do the same old activities to be healthy. Switching it up, having fun trying new things, and exploring new terrains is way more rewarding than running the same 3 mile loop every day. So – switch it up! Enjoy your life, and stay active.

Recreational Tree Climbing with Dick Flowers

Being from Northern Michigan, I realized I would never get the chance to climb rocks, mountains, or ice cliffs more than one or two times a year. The sandy dunes of the Third Coast were the only way I could really experience the height some people witness after climbing mountains with their gear on their back. I knew I wanted to do the same sort of thing, but never knew how.

Then, an old friend of mine was hired, while in college, to work for the US Department of Forestry to do seed harvesting in southern California. He was climbing the redwoods and other massive trees, picking seeds to be saved in a seed bank. That got me looking, and I set out to learn more. After days of researching, I decided to pick up a book by Dick Flowers on Recreational Tree Climbing.

After I got the 55 page book, I read it back and forth, multiple times, enjoying the story every moment. Somehow, as luck would have it, Dick taught at the local college in a neighboring town. That’s right – a world-class tree climbing expert lives only 25 miles from me! The rest is history, as my girlfriend purchased a weekend class for the both of us, for my birthday.

Boy was the class AWESOME.

Keep reading at Part 2!

• Sunday: 8:30 am Spinning, 9:30 am Spinning, 10:30 am Kickboxing
• Monday: 9:30 am Spinning, afternoon Bikram yoga, 7:30 pm Spinning
• Tuesday: 8:30 am Spinning, evening: none or Bikram yoga or Spinning
• Wednesday: 9:30 am Spinning, 6:30 pm Kickboxing, 7:30 pm and 8:30 pm Spinning
• Thursday: 8:30 am Spinning, afternoon: Bikram yoga
• Friday: 9:30 am Spinning, afternoon Bikram yoga OR evening 6:30 pm Spinning (or both)
• Saturday: 10:15 am Spinning, 11:00 am walk/jog, 11:30 am Kickboxing

Most off-Bikram days I go in the sauna for 30 minutes. If I feel like mixing things up a bit I’ll take a Boxing, Kickboxing, and/or Urban Rebounding class in the city just for fun.

If I have plans that interfere with this work-out schedule I either miss a work-out (there are enough that I can miss a few a week no problem) or add in a walk/jog session on the treadmill or outside.

Weights: I don’t schedule in resistance training time but instead I do weights sporadically between classes. During Spinning classes, almost all of the hills are really resistance training disguised as cardio, so I am able to avoid spending too much time doing lower body weight training in the weight room. However, I always do 3 sets of 12-reps of dead-lifts with a 65-pound barbell at least twice per week- it makes me feel powerful! As for my upper body, my favorite parts to train are my deltoids and biceps, but we must remember the wee-lonely triceps and back. Luckily again for me, kickboxing and Bikram yoga certainly give these parts a real run for their money!!

A word on having a day ‘off’: I am 100% in favor of a ‘rest day’ each week, and always force myself to take one. As a rule, that ‘rest day’ will incorporate some form of light activity- anything from a walk outdoors to a recovery bike ride. Instead of scheduling in this day each week I find it much more convenient to listen to my body or work the ‘rest day’ around my schedule. If I know I will be out of town all day on a certain day of the week then that day will be the ‘rest day’. If Bikram and 3 spin classes really kick my butt then the next day might be my ‘rest day’.

A word on over-training: In my experience, over-training happens when you do not give yourself a ‘rest day’ and when you are sleep deprived. How do you know you are over-training? Typically you will feel sluggish, fatigued, and not energized during a work-out. With proper nutrition and hydration, adequate sleep and naps, a ‘rest day’ each week, and a brief stretching routine after each work-out, you should not encounter problems with over-training and should in fact be able to push yourself to the limit!!

Have fun, work hard, and play harder!!!!!

What she did was to take small incremental steps to ensure that her life was moving towards a more positive and healthy lifestyle by integrating raw foods and fitness back into her life.

Download MP3.

Terry quickly increased her energy naturally, using one simple secret – green smoothies. Every morning, Terry blends up a smoothie for her son and herself to enjoy while they work. This simple step alone increased her energy, and kicked her addiction to coffee.

Listen to the entire interview to learn how Terry got stronger, lost fat, gained muscles, and helped the health of her entire family – by accident!

The three action steps Terry outlines is exactly what everyone needs to hear to shortcut their success in raw foods and a vegan lifestyle. Listen to Terry’s full interview, and get her favorite recipes and work out routines that got her body strong, healthy, and beautiful.

*** FILL IN ***

Lose 16 Pounds of Nasty Fat and Triple your Strength in 8 Weeks Week 1 Week 1 needs to start on a Monday. It’s very simple how we’re going to do this, and you’re going to love the transformation that happens to your body at the end of the 8 weeks. Briefly, here’s what the week is going to look like: Monday Bodyweight Training Tuesday Interval Training Wednesday Bodyweight Training Thursday Interval Training Friday Bodyweight Training Saturday Interval Training Sunday Active Recovery (Rest day) The plan for weeks 1-4 is to do 3 sessions of resistance training (bodyweight workouts) and 3 sessions of interval training. The good news is these exercises are simple, quick, and don’t require an expensive gym membership. Let’s get started on what we’re looking at for our Bodyweight Training. The following exercises are in Super Sets. This means you do an upper body exercise, than a lower body exercise, THEN rest. Make sure you move as quickly between the two exercises as possible, as a rest will only reduce the intensity and fat loss. First, you need to perform the following exercises in the Super Set: 10 Full Cleans 10 Prisoner Squats Keep your hand behind your head, if you can. You are pretending you are a prisoner, with your legs and wrists shackled together. When you squat down, try to get your thighs to be parallel with the floor. The best way to do this is to sick your bottom out more than usual. Rest for 1 Minute 10 Stationary Lunges (Left leg, then right leg count as ONE repetition. You’ll need to drop your left knee and right knee down 10 times each.) Don’t let your knees touch the ground, and keep your hands at your sides 10 Bicep Curls I’m using Bodylastic Bands, which you can get HERE. Otherwise, you can use water jugs filled with water or sand. Rest for 1 Minute Bear Crawl (20 Seconds) Just get on the floor and go back and forth. If you can do it for 30 or 45 seconds, that’s even better. The goal will be to do it fast and hard for 1 straight minute by the end of the program – no sweat! I know it looks silly, but it uses all of your body, and gets your wrists strong – which is very important for pushups, pull-ups, and so many things in life. Rest for 1 Minute Repeat EVERYTHING 2 more times. ]]> http://www.rawandfit.com/week-1-lose-16-lbs-triple-your-strength-in-8-weeks/feed/ 0 http://www.rawandfit.com/8-week-program-intro/ http://www.rawandfit.com/8-week-program-intro/#comments Mon, 20 Apr 2009 01:04:59 +0000 Casey http://www.rawandfit.com/?p=74 http://www.rawandfit.com/8-week-program-intro/feed/ 0 http://www.rawandfit.com/raw-food-diet-transition/ http://www.rawandfit.com/raw-food-diet-transition/#comments Mon, 20 Apr 2009 01:03:53 +0000 Casey http://www.rawandfit.com/?p=72 http://www.rawandfit.com/raw-food-diet-transition/feed/ 0