As a token of my appreciation and because I know we are all struggling with finances this year I want to give back to you! From today, December 2, until December 16 you will find the Custom Discounted Holiday Gift Card HERE. It's my gift to you. You can make this gift card any value and it will have a 10% discount applied to it. You can make the gift card as big or small as you'd like and you can buy as many as you’d like. The sky is your limit. Give a gift card to a friend, family member, or random Joe. Or better yet, treat yourself and save one for a future adventure. They never expire. 

From my heart to yours. Thank-you for being you and I’ve got your back!

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Huge smiles and a hug or two,

Jenna and the Get Outside Team


PS - When purchasing a gift card click on "Custom Discounted Holiday Gift Card," enter the amount you want to purchase and your information. You can even choose to have the gift card emailed on Christmas Day! Next click "continue." On the next page it will prompt you for your info. At the top of the page in blue you'll see "Add your Gift Certificate discount HERE." Click this. Next click "book now" and 1 Gift. After these steps are complete it will take you back to the page where you can complete the booking. If you have any troubles please let me know. 403-478-1331

A Beginners Guide to Snowshoeing

Winter is upon us. We’ve all had to adapt. Here at Get Outside our fall Hiking for Fitness series became a winter fitness series. Everyone handled the swift temperature changes and we had some spectacular hikes!

With the snow accumulating we are no longer able to walk with ease along the trails. But no need to hang it up for the season. There are so many options for adventure in the winter. Snowshoeing is a great way to stay in shape during the winter. If you can walk, you can snowshoe!

It only requires a few simple techniques. You’ll need to learn the best snowshoes for you, the best way to wear them, how to go up and down hills, traverse slopes, use your poles, and how to get up after you fall in deep snow. Join our Snowshoe for Fitness series to learn these essential skills or continue to read below.


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How to Choose Snowshoes?

There are many options out there. When you are getting started we recommend renting. This allows you to try various styles to see what meets your needs. There are three key things to consider when choosing the best snowshoes:

• Largest recommended load (remember to include your weight + your pack weight).
• The type of snow you’ll be moving across
• The type of terrain you plan to explore

Snowshoes are designed for different loads. You’ll want to have a pair designed to support your weight + your pack weight and a buffer. The amount of buffer will depend on the type of snow you’ll be moving across.

If you plan to explore a less popular area, off trail, or in dry, fluffy snow you’ll want a larger (longer) pair of snowshoes. Choose a pair rated for a higher load than your weight + your pack weight to ensure the right amount of flotation. But, if you’ll be on hard-packed snowshoe trails you can go with a smaller size.

Now that you’ve decided on the size of snowshoe you need to decide what terrain you want to explore. Flat terrain snowshoes will have a simple binding system and less traction features. The frame is typically made from a tube. These are great choices for Hogarth Lakes or Troll Falls. If you plan to explore rolling terrain, like Chester Lake or Rawson Lake, a snowshoe with an aggressive crampon for traction is essential. The bindings will also accept beefier boots. The frame of this style of snowshoe will also provide more traction.

Using snowshoes designed for flat terrain in rolling terrain will be frustrating. Flat terrain snowshoes will slide on hills, acting more like skis, providing minimal traction. This will make it challenging to travel up or down hill in a safe manner.

​Snowshoeing Footwear

Snowshoe bindings work with a variety of footwear. To keep those toes toasty, you’ll want insulated winter boots that are well fitted. Loose fitting winter boots will slide up and down on your heel, leading to blisters. Waterproof winter boots with thick soles are ideal but sturdy waterproof hiking boots can also work. Wool or synthetic socks that wick sweat are a must. Gaiters are a great add on. They help keep snow out of your boots and; therefore, your feet dry.

Pro tip: Carry an extra pair of socks that you can change into at lunch

For more tips and tricks on how to prepare for snowshoeing including layering, hydration, and navigation check out our other blog post

​Basic Snowshoeing Technique
 
Snowshoeing on Flat Terrain
This will be intuitive. The main tip is to walk like you’re riding a horse. Your stride will be wider than normal. This will prevent you from stepping on the side of your snowshoes. Expect your hip and groin muscles to be a little sore the first couple times you snowshoe.  
 
Pro Trip: Don’t stress if the snowshoes strike against one another as you walk. You want to avoid stepping on your snowshoe so you don’t trip yourself.

Snowshoeing Up Hill
There are two main techniques dependent on the snow conditions:
In soft snow kick your toes into the snow. This will create a staircase. In “powder” or fluffy snow kick multiple times to build a solid enough surface to stand on.

On hard pack snow, stomp your foot onto the snow like your squishing ants. This will plant the crampon firmly into the snow, providing the traction you need.


Snowshoeing Downhill
When going downhill, bend your knees, keeping them relaxed. Stick your butt out with your weight centered on your feet. Take small steps, plating your heel first. If you start to slip let your body go with it. If you get nervous you can always sit down.

Pro Trip: Sticking your butt out will also help take the pressure off your knees!


Traversing on Snowshoes
This is a common technique to avoid travelling on an overly steep section of terrain. It is also called “side-hilling.” In fluffy snow push the uphill side of your snowshoe into the slope creating a slope as you move. The hardest part is keeping your balance. Weighting the uphill pole will help keep your balance.

If the snow is hard packed, let your ankles roll with the terrain allowing the entire bottom of the snowshoe contact the slope. This will ensure the crampons are able to “bite” into the snow, keeping you upright.


Want to learn these techniques under the guidance of a professional? Sign up for our Snowshoe Fitness Series

Getting Back Up After a Snowshoeing Fall
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It is inevitable that you will fall at some point while snowshoeing. We’ve all been there! Set yourself up for success

If you fall when travelling downhill

• Take your wrist out of the wrist straps on your poles
• Shift yourself around so your head is uphill
• Bring your knees close to your chest
• Press off the slope to stand up

 
Pro Tip: If you’re struggling face the slope and push yourself up on your knees. Then shift your weight onto your snowshoes and stand tall
 
If you fall in deep snow

• Take your wrists out of the wrist straps on the poles
• Place them under your chest in an “x” formation
• Press up on the middle of the “X” to push yourself upright

 
If you fall without poles

• Using the largest surface area, press your hands down into the snow
• You will have created two holes
• Fill the holes with snow
• Press into the holes again
• Repeat until you’ve created a solid platform

 
Pro Trip: Brush the snow off of your mitts and clothes as soon as your upright. This will prevent the snow melting from your body heat and will keep you dry!

Be Avalanche Aware 

Snowshoeing is not like hiking, you need to be more aware of the terrain around you. Many of the summer hiking trails pass through avalanche terrain. Sometimes the danger is obvious. Other times, hidden, the danger comes from the terrain overhead.

Avalanches are a real risk when snowshoeing! Know before you go! Take courses, read forecasts, educate yourself! Don’t become a statistic!

Snowshoeing is a fantastic way to enjoy winter. It is simple, offers solitude, and is an accessible activity. If you can walk, you can snowshoe. But it is important to stay within the limits of your own knowledge and keep safety at the forefront of your mind.  Start with easy trails and work up from there. Some ski hills have snowshoe trail which will help navigate the avalanche terrain. Or take a snowshoeing course.

So you see winter camping doesn't need to be a suffer fest! Curious to try it out with the guidance of a professional? We've got the adventure for you! Women's Intro to Winter Camping. 

The main goal the Intro to Winter Camping is to learn how to winter camp safely and have fun while doing it (yes, it’s possible to have fun while camping in the winter!). In the pre-trip meeting we cover the basics; everything from what to pack, how to stay WARM, backpacking food and cooking, clothing, overnight gear, and animal safety! The next day strap on your snowshoes and explore. Tents are pitched in a quiet location within Banff National Park providing lots of time explore. If the cold becomes too much we have a camp fire to warm us up! After all, this is not meant to be a suffer-fest, but a chance to learn and experience something new. This is a complete experience for those looking to try and learn something new!

With international and interprovincial travel frowned upon this summer was the time to check out your own backyard. With fall quickly approaching you don't need to pack your tent away...the options close to home are endless! Few people can say they have the beautiful Canadian Rockies as their backyard. One of the many ways to experience the Canadian Rockies is by foot, on a backpacking trip.


Here are a few trips on how to set yourself up for success!

2 – Plan Your Meals and Get Cooking
Sure, MEC and other outdoor stores provide many "food in a bag" options. But, you're on vacation! Treat yourself to food that is delicious and nutritious! For a small investment in time you can create amazing and lightweight meals. All you need to do is go to the grocery store! Staples to look for
- Dehydrated veggie flakes
- 10 minute brown rice
- Dehydrated soup packages - a great appetizer after a long day of sweating and hiking
- An assortment of spices

Two of our go-to meals are Spicy Peanut Noodles and TVP Tacos.

4 – Check The Weather
Nothing sucks more than getting to the trailhead in the pouring rain. Leading into your trip you'll want to check the weather to ensure it's safe. Calling for lightning storms? Heading into the alpine is not a good choice. Adjust your plans to stay low in the trees is the better option. High temps and sunshine? Wahoo!! You'll want to pack extra water!

Spot Wx and Mountain Forecast are great resources for weather forecasts. Spot Wx allows you to drop a pin exactly in the region you will be exploring. Mountain Forecast allows you to pull the forecast from a nearby mountain. You can see the freezing level and the weather for various elevation points on the mountain. The freezing level is great for shoulder season adventures, helping to determine if you'll get rained or snowed on.

These are some of the resources that will help you prepare for a backcountry outing. Still uncertain if this is for you? Check out our Women’s Intro to Backpacking. Or gather a group together (any gender) and we will plan a custom trip for you.

Looking for other information? Check out the resource page on our webpage. It’s a great spot to refer to when planning any future trip. Set yourself up for success. Prepare your body with the hiking fitness program, reward your muscles after a hard days hike, and check the weather before you head out. These are some small steps to ensure you have a successful hike. Have fun!

You won't even know this is meatless! This has become a go to for us here at Get Outside. Quick, easy, and vegan! You can spruce it up with sauteed fresh garlic and onion or go lightweight with powered spices. We've even added shredded carrot and cabbage. The options are endless. The average person on our trips finds two tacos enough. Jenna usually eats 3 or 4. 

Serves 2

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Wow! The year has flown by, Christmas is right around the corner!
 
One of the top questions that have come up in conversations lately is “What are you getting (fill in the blank with loved one’s name) for Christmas? Are people asking you this? I know my friends have been.

Christmas time is awesome and a significant time of the year for many people. As I think back to the best gifts I’ve received; I can honestly say that being outdoors, guiding people, and moments surrounded by nature have provided me the best gifts. Pure gold!

Nature has magical grounding powers! Being outside allows me to reconnect to the world around me, put things into perspective and slow down (something we need in our busy lives). My attention is drawn to the various shades of colour on a single tree, how the shadows dance across the valley bottom, and how my heart feels like it is going to beat out of my chest. Being outside brings me into the present, holding on to what is important and letting go of all the other distractions. 

In my years of guiding and working as a physiotherapist, I have never witnessed anything that brings people together on a deeper level than spending a weekend out in the backcountry. When we are outside, we are more open, our guards are down and as a result these amazing connections develop in a very short time. Witnessing this experience has been one of the most spectacular gifts a life outside has provided me.

One of the best changes my partner and I have made around Christmas time is to give experiences! This year we are going to France! Wahooo!! Yes, I am stoked!

By switching from giving a material gift to giving experiences we help others develop social connections, experience the anticipatory excitement as the adventure gets closer, and create memories that will last a lifetime. The reason experiential gifts can connect us socially and make us feel alive is that they generate strong emotions. When your loved one experiences the fear and awe of standing on a mountain top, the excitement of a rock concert (who here is a secret head-banger?!?!), or the calmness of walking through a forest… boom, magic happens. Our core is touched, and we never forget the experience. Talk about the best gift ever.

This Christmas help someone tick off a bucket list item. You can contribute to their adventure fund or get a gift certificate. Consider someone's favourite hobby or something new they've always wanted to do. How awesome would that be! Yes, please!

At Get Outside we know a lot of women that want to experience the outdoors. Maybe they haven’t had the chance, maybe it's their first time getting outside, or maybe they just need a break from the business of every day life. At Get Outside, we have many awesome adventures that would bring joy to your special someone’s life. For example, a remote, multi-day backpacking trip is always a top bucket list item! We still have some spaces open on our 2020 backpacking trips, they are an incredible experience. You can grab a Get Outside gift certificate to contribute to their wish list item or get them the whole enchilada… the trip.

Outside is my safe place. A place where I can be myself. A place where I can laugh, be playful, and have fun! Sometimes this involves friends, other times it’s nice to disappear by myself and see where I end up.

We’d love to hear what being outside has gifted you over the years! Leave us a comment or send us a message. We are all ears. ​

This is the number one question! No need to get into a cold sleeping bag! A nalgene water bottle makes a great hot water bottle. Fill the bottle up with boiled water and toss it in your bag - just make sure the lid is tight! Sleeping bag liners are great too, they add that extra warmth and keeps the cool sleeping bag fabric off your skin. Toque - of all your extremities, most of your heat is lost via your head, so bring a night cap! 

Pro Tip: We all feel lazy every once in a while. Not wanting to boil water? No problem. Toss an extra chemical hand warmer into the foot of your sleeping bag 10 mins before you crawl in. It will be super warm and toasty. ​

Being able to run your stove in the winter is essential. Your stove is your lifeline for being able to eat and drink. Using white gas is best because pressurized fuel does not work well in cold temperatures. Always bring more fuel that you think. Melting snow for water uses A LOT of fuel. Aim for around 200ml per person per day. And never forget...always cook outside of your tent or vestibule. If you cook inside your tent you risk carbon monoxide poisoning. ​

“To stick your hands into the rivers is to feel the cords that bind the earth together in one piece.”
~ Barry Lopez ~

There is so much beauty in winter. It is the season of quiet and peace. A kind of tranquility that allows for a reminder to take it slow, think about where you are and where you are headed; consider if this path you are currently on will take you where you want to be. Should you explore a different path, follow your inclination to consider different choices, perhaps an ultimately different you. Or maybe just be still and present, in the moment and let your spirit free to wander in white wintery bliss.

This winter camping experience allowed me to challenge my notions of fear, that held me back before. Fear of the cold, wet socks, freezing frostbite, sleeping on cold hard ground, frozen snot inside my nose. Fear of not being enough, fear of judgment while camping with people I had only met, moments before the trip, fear of losing control. Stuck in the past worried about my future.

But there in the mountain crispness and fresh forest air, I found these people to be kind. They warmed away my worries. We shared and laughed and accepted each other. My leggings got wet and I learned how to dry them using my body heat. I didn’t get frostbite because my guide had provided me with tips on how to warm my hands up while needing the dexterity of my hands and fingers. I adapted to the heat because my guide kept a close eye on my health and how I was feeling, I learned to adjust my layering and use my clothing to keep myself warm. She checked in” to provide the support and guidance I might need at any given time. I learned a lot about confidence by being around such a conscious, empowering and wise leader.

In among the forest stood a lodge pole pine. It was spindly but standing tall, like a wise giant, “that had been through stuff”. The stories it could tell you if it could speak. A tree surviving climate change, and I thought about that as, my guide, shared with us, it’s uniqueness. She told us about how all the trees were different. It changed the way I looked at them.

We took some snowshoe treks through a forest of trees in the shape of alters, and sleeping elves with snow caps as pointed tuques. So many beautiful things to see and take in. Creeks and rivers that had pushed and shifted rocks and mountains. I just wanted to paint all the different shades of green, all the shapes, and lines in the rock. There in front of me was the truth I needed. A beautiful wintery gift. The gift of wonder, of letting go, to explore. We followed a creek to a cave and waterfall.

I usually dip my hands or feet in every stream I pass that leads to the ocean. It’s just a usual part of my hiking experience, it’s something I’m drawn towards, like drawing or making music. We found a sleepy river, and as my hands touched the freezing water, I let the fear go. I felt connected to something far larger than myself. Water still runs underneath the ice, with a force that could pull you under, as it pushes and cuts through rocks. Perseverance can shape and mold your fear into strength, with a little hope and some courage. The longer you keep at something, the more you lose the fear. All of this happens in my heart, and I didn’t have words yet to describe it, because I was having so much fun.

“All the strength you need is already inside you. You will know when to tap into it when you need it” Jenna (the best guide ever), told me, at times when I started to doubt myself. “no judgement here” and “go ahead lead” as she gave us the chance to safely get lost in the trees, and in doing so, my imagination was free. We were liberated, ladies. I could connect to nature in my own way, explore the simple sleeping winter beauty of the Bow Valley. My heart filled up, my spirit was emancipated. I learned that wild women have the most fun! It’s funny how hard it seemed before when all I could see was my doubt and excuses. I was having actual fun being brave, there with my guide and my new musical camping colleague.

Somehow in all the laughter and exploration, my worries melted away with the snow. We were inchworms in mummy sleeping bags and waterfall cave explorers. We were three women getting outside! We were all healers of humans, all shared adoration for nature and we survived camping in a tent, despite the wintery challenges. I will keep my lessons together with my memories of a weekend outside, us three brave women connecting to the interconnected beauty of the wild Canadian Rockies ❤️

Trying a new sport or activity can be both exciting and expensive if you’re starting from square one. There are some key staples you need when embarking upon a season of backcountry hiking and/or camping as well as a number of odds and ends that will make your trip just that much more efficient. Gearing up doesn’t have to break the bank.

Luckily, there are tons of ways to seek out second-hand gear that will meet your needs. Shopping second hand is a good idea for many reasons. For one, it saves money. In addition, taking unwanted gear off someone else’s hands keeps it out of the landfill and does good for mother nature. Cutting on spending while being environmentally conscious? We’d call that a win-win! Here’s what you need to know:

Things to Keep in Mind When Buying Second-Hand Gear

There are two things to keep in mind when purchasing used hiking gear: the price and the condition.

Ensure You Purchase Gear in Good Condition

When buying used gear, you need to make sure it’s still functional and in tip-top shape. For example, if you’re buying a used pack or tent, be sure to check the seams and zippers to make sure there are no tears and everything is in working condition. If possible, set up the tent to make sure all parts are together and working. If you can’t actually handle the gear yourself before purchase, ask for photos or videos of all angles including close-ups.

Run a Personal Price Check

It is possible to get awesome deals when shopping second hand, especially when it comes to lightly used gear. That said, it’s important to check out the original sale price of an item to confirm you are getting a deal for buying it used. Visit the maker’s website, shop around a bit, and negotiate or look for another sale if you feel the price is too close to the original.

Not sure where to look for your used gear? Here are some gold mines we’d suggest checking out:

MECs Used Gear Site

Hop online and check out Mountain Equipment Co-op’s used gear site. This can be found right on their homepage and will give you access to items across Canada. If you’re looking for something specific, you can likely find it here! Because MEC gear is of excellent quality, their used gear is just the same.

Switching Gear in Canmore

Switching Gear is an athletic clothing and gear consignment shop in Canmore. They have a wide range of gear, from packs to paddle boards, and you’re sure to find what you’re looking for here. Because many locals update their gear frequently, the quality and price are typically great and the staff is incredibly helpful. It’s also a bonus to be able to view and try out the gear in person before making a purchase.

Facebook Marketplace

If you’re on the hunt for used gear, the Facebook Marketplace is always a good option. Try Bow Valley Gear Loft, Canmore Buy and Sell, and other local groups. These sales are all independent, but because of the small community, you can often go and take a look for yourself before committing to purchase.

Scouts Canada in Calgary

If you’re ever in the city, Scouts Canada in Calgary has a wide selection of used gear for you to browse. You can find camping equipment, outdoor gear, and more. Visit the site and located the store closest to you. If you can’t make it to Calgary, you can also shop online.

Hop online or head to your local hot-spot to save money on amazing gear.

We’ll see you outside!

​Dress in layers so you can smoothly adapt to all weather conditions. For example, we like to layer up with a long-sleeve base layer, soft-shell jacket, puffy jacket, and a rain jacket. This offers the layering systems to deal with cold, warm, rainy, and everything in between. Wahoo!

Custom Day Hikes

We’re here for you! Want to explore the mountains for a day and leave the crowds behind? Are you travelling? Have family visiting? Looking for something fun or different for a corporate event or club get-together? How about an annual night with friends?


Look no further! We offer fully customized hikes, workshops, and courses for all levels of experience. If you can dream it, we can make it happen!

Plan your custom hike with us today.



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If you want to explore outside, we want to make it happen! We could not be more excited for a summer filled with exploration, connection, growth, and a whole lot of laughter. Can’t wait to meet you!

Giant Smiles,
​the Get Outside Team

The great outdoors are wild, but they sure aren’t free. Get Outside Adventures has started a award aimed at helping women get outside and learn the skills they need to be independent in the backcountry. All contributions will go directly towards sending a woman, who wouldn’t otherwise be able to afford it, on Get Outside’s Women’s Intro to Backpacking course.

We believe that everyone has the right to learn and experience the wonders of the outdoors. As the award grows the number of women sent on experiences will directly increase. What do you say we grow this thing together? Here are a few ways we believe this award can impact women.

1. Help Women Discover New Passions

It is difficult to uncover one’s passion for backpacking if the activity is inaccessible for whatever reason. There are countless sports, adventures, and activities that someone can really identify with, but may never have the chance to experience due to financial or leadership roadblocks. Our programming at Get Outside aims to break all barriers between women and the wilderness. Let’s work together to help more badass women get outside and discover their passions.

2. Get More Women in Outdoor Leadership Roles

There is nothing we love more than women inspiring women. Igniting someone’s passion for the outdoors is simply the very first step in what may become a life-long hobby, career, or lifestyle. As such, the more women we enable to get their foot in the door, the more potential we create for women in outdoor leadership roles. Seems simple, right? That’s because it is!

3. More Women Exploring and Inspiring Others to Do the Same

We are firm believers that seeing individuals like yourself doing something makes it feel more accessible for others to do the same. If women in your community of all ages and abilities are seizing the opportunity to explore and learn in the backcountry, others will be more likely to do the same!

4. More Remarkable Experiences Had by Women

This one’s simple. We want to enable women to experience the remarkable, do things they’ve never done, and step outside their comfort zones. An intro to backpacking may seem insignificant to some, but to others, it is utterly life-changing. Empowering and enabling an individual to experience the backcountry is a pretty powerful experience. One that has the ability to transfer over into others aspect of their life, encouraging them to charge after their goals.

5. Further Expand the Community of Badass Women in the Backcountry

The community of women in the backcountry is indescribably inspiring. Women are constantly doing new things, pushing boundaries, pushing themselves, and supporting one another along the way. Our aim is to support this ever-evolving community by getting as many women involved as possible.

Want to Apply?

If you’d like to apply for our Women’s Award, we want to hear from you! The primary criteria is financial need. Submit your letter describing why you are the best applicant for the scholarship. The letter will be reviewed by Get Outside.
Applications are due by mid-June each year. Successful applicants will be chosen by Get Outside and notified by the end of June. The applicant will then be able to apply the award to any of the Women's Intro to Backpacking courses that season.

If you know someone who is the perfect candidate, please forward this along!

Want to Contribute?

We can’t express how greatly appreciated your contribution is. Click here to contribute.

Happy International Women’s Day! Let’s celebrate the badass women in our lives, today and every day.

What started out as a 2-day hike with a group of women, a seemingly benign physical activity in the safe company of like-minded nature lovers,  turned into a gentle but stormy and completely unexpected discovery into my own heart.
 
I had been meaning to learn how to backpack and hike solo for a long time. When I walked into a hiking/camping gear shop one day I was met with a wonderfully joyous and confident face, a lovely young woman, who was offering exactly what I had been searching for; a guided 2-day, women-only hike with lessons on how to pack your gear, set up a tent, store food in the wilderness, prepare meals, and much more. On top of it all, we'd learn how to do in an ecologically friendly way. A dream come true. I went home with the brochure and pondered the opportunity for a few weeks. Ultimately myself and a friend signed up.
 
The night before the hike was the orientation night which was a lot of fun, of course. This is the part where I got to meet my travel mates, and we learned how to pack our bags properly. After the initial night of packing our bags, l was apprehensive but excited. It had started to rain and I wondered how everything would turn out.
 
Next morning it was still raining hard. In the solitude and safety of my hotel room, I gazed out the window at the puddles of water forming on the asphalt parking lot. I hadn't slept well, which wasn't unusual. I was going through a separation and an imminent divorce. The wounds weren't just fresh, I was still right in the middle of my battle. New wounds forming every moment.
 
After a quick breakfast, my friend and I headed over to our group meeting point. It wasn't raining quite as hard anymore. I wished for clear skies. My wish would come true over the course of the day.
 
After another brief orientation and chat, we started hiking. The first thirty minutes of the hike were fine, but I started to question my stamina. I questioned my strength. I questioned my decision to do this hike; this was all on easy terrain. Then came our first tiny climb. After about 15 steps I gave up. I told Jenna that I was ready to go home.
 
Jenna gently assured me that I could do it and that she'd be there behind me to support me all the way to our destination. I believed her during the second part... but not the first. She would have to reassure me several more times over the course of the two days.
 
I'm not sure what I was expecting, but what I received was patience, encouragement, and kindness from Jenna and my hiking friends. I couldn't understand it.
 
In these beautiful natural surroundings, with the breathtaking mountains around me, the crisp fresh air, the sound of the carefree birds, and the company of a group of wonderful women, everyone with their own challenges and battles, somehow I felt calmer. When I accepted my vulnerability, I no longer felt alone.
 
I have realized this over the years; when you are truly left alone, you aren't able to see yourself.  I've mistakenly thought I'm impermeable in those times. When you open yourself up to the unexpected, whatever it may be for you... kindness, beauty... the moment you think there is support behind you, that you may be accepted and appreciated just for who you are, that it's okay to be where you are in your life (despite your resistance to it), that's when the real test begins - facing your own unraveling. And, truly, showing up is half the battle.
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So, show up to your fears, to your bucket lists, to your vulnerabilities, to the rewards, to peace, to the joy that's still within you, to the kindness inside that you need to show to yourself at last, to the core of who you are. Rumi said, "The wound is where the light enters." Be willing to be healed. 
​

This post was written by ​Milada "The awesome"

Serves 1

​Wow, what a spectacular place! It blew my mind away to stand within the ruins and feel the energy. My mind struggled to imagine what it would have taken to build these magnificent structures; the amount of sweat, strength, and cooperation required. Intricate carvings covered the walls, pillars, and pretty much any exposed rock surface. I can’t begin to fathom the number of hours and the dedication that went into creating this place, wow!!!

The temples of the Angkor area number over one thousand, ranging in scale from piles of brick rubble scattered through rice fields to the Angkor Wat. Some of the other temples include, but not limited to, Bayon, Angkor Thom, Ta Prohm, and Banteay Srei.

Unaccustomed to the 35deg temperatures, our patience dwindled as we worked our way through the hordes of tourists. That’s when the creative juices started flowing!

With the help of some locals we created our own tour! Was it ever worth it! ​

Renting bikes for 7$/day we set out from our hostel to make the 6km journey to Angkor Wat. Cruising along, enjoying the coolness of the self-created breeze, we were stopped at the checkpoint. We had assumed we could buy our tickets at the checkpoint. We were incorrect. In fact, to buy the tickets we had to backtrack 5km…oops! It’s good we were enjoying the cool breeze that came from cycling! HA!!

Okay, take two!

We successfully found the ticket office and reached the west gate of Angkor Wat. Locking the bikes up we crossed the 7m deep moat that is guarded by 7 snakes with 7 heads…do you see a theme? (no, we can’t walk on water, there is a floating dock). Here we hired a tour guide ($20USD) and learned a ton from him, he also took awesome photos, but I swear it was his knowledge that I appreciated.

Recognizing, that we had reached our limit we retreated from the heat of the day with the goal of setting out to see the rest of the temples the following day. 

Take three!!

Waking at 5am. We set out on our bikes, darkness surrounding us, cars and scooters flying by. Who doesn’t love a sun rise? OK, yes, there are many people who would rather be tucked in bed rather than watch the sun come up, but I am not one of those people. Watching the sun rise gives me such energy, such optimism, I simply love it. What a better way to witness this daily ritual than to see the sun rise over Angkor Wat? Thousands of people also had the same intention. Crowded around the pond, everyone was trying to get the most spectacular photo reflecting on the water’s surface. But, I had a secret weapon hidden up my sleeve…or, standing next to me. My partner, happens to be 6’3”. No better place to take a photo than perched on his shoulders! HA!

Craving some quiet, we hopped back on our bikes and started our adventure! Biking towards Bayon, the home of the smiling stone faces, we left the crowds behind. Immediately crossing the moat and passing underneath the arch we turned left following a sandy trail. What a surprise! This trail took us up onto the wall surrounding Bayon and Angkor Thom. Looking down at the moat we took in the calmness, trying to remember it all as we cruised along. Seeing only the occasional local we had the place to ourselves! Following the wall, we eventually popped out at the west entrance to Angkor Thom. It was so cool to see the crumbling smiling faces. Away from the crowds, less restorative work had been completed, leaving more of reality stared back at us. I can’t express how cool it was to see this. 

We worked our way through the various structures. Stopping along the way we took time to rub noses with the smiling faces, get sketched out on very steep stairs, and meditate in the cool shade. We eventually left Angkor Thom through the north gate, following the main road towards Preah Khan. This is where my spirit soared! Before Preah Khan there is a 90deg left hand turn. At the apex of this turn is a random trail that heads off into the jungle. After checking out the sights at the temple we doubled back to see where this trail would take us. My heart loved the excitement as we rushed through the jungle! Random, pure fun! Eventually we popped out at a southern view point for Neak Pean. It was worth stopping here as we took in the impressive vastness. 

From here we headed south, taking us across a random suspension bridge, and popping out at Ta Nei, a small stone temple that is often overlooked by most tourists. It was a great place to explore, with limited restoration. 

Our ‘off the beaten path’ tour had come to an end. Back on the main road we made our final stop at Ta Prohm, also known as Tomb Raider Temple. This was by far the most crowded temple, attracting those who wanted a glimpse of trees that grew out of the stone. If you are excited to see this particular temple I highly recommend seeing it earlier in your day. I struggled to appreciate it as I wrestled with fatigue and being surrounded by people. 

Taking in all that we witnessed we hopped back on our bikes and made the 12km bike ride home. All in all, our ‘tour’ was approximately 35km and took us all day! It was a great way to see the sights, experience our own adventure, and leave the crowds behind. We valued the freedom that came from creating our own adventure, but hey, biking 35km in 35deg temps isn’t everyone’s cup of tea. If you fall into this category you can always hire a tuk tuk for the day and enjoy the breeze as you get driven around. Get Outside and explore! Love to move!

The next morning, we started on the trail around 9 am in sub-zero temperatures. This created a bit of a dicey experience as we had to hike under a cascading waterfall. The normally easily navigated trail became a skating rink. It was certainly beautiful, but man, it was slippery! Make sure to take the time to appreciate the amazing views of the gorge!

We made it to Tina’s Guesthouse by 11:30am. Here, we bought tickets for the bus ride home and continued hiking to the bottom of the gorge. Following a twisting and turning trail down to the bottom we enjoyed the place to ourselves. I love hiking during the off season exactly for this reason! Taking lots of time to explore and take pictures we returned to Tina’s by way of the sky ladder. Arriving by 1:30 we enjoyed a delicious lunch and too the opportunity to start planning the next part of our trip!

So you're thinking of travelling to China? Super exciting!!! I'm stoked to be able to pass on the tips and tricks I accumulated over my three months living there. Let's do this!

How to get around?

Transportation:
Chinese version of Uber – DiDi – no exchange of cash, haggling of the price, or giving directions. The price is set based on distance and the type of car you choose. The driver knows where to go based on the address you provided when booking the car. The payment is all done electronically (the app needs to be linked to a bank account). Easy!
 
Subway – in rural China the computers that print your ticket are either before or after security. The catch is that they are typically in Chinese; however, if you simply show the station on your phone to the security guard, or a bystander, they will select the station for you. The machines take bills smaller than 100. If you only have a hundred, simply go up to the counter and the person will change it for you, allowing you to go back to the computer, and finish buying your ticket. Once you have your ticket you need to go through security. There will be an xray machine that you have to place your bag through and a guard will wave a metal detector over you. Once through, make your way to the turnstiles. Here you need to wave your ticket over the designated circle and the turnstile will let you pass. KEEP YOUR TICKET, you will need it to exit the subway system. To exit the system, you will need to put your ticket in the slot on the turnstile and it will let you pass. Wala, nothing to it!

Metro Man is an excellent app for navigating all subway lines in China
 
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Flights – Local flights with China are very affordable. I have found the best prices to be on the app CTrip. I highly recommend checking this app out.
 
Trains – Trains can also be booked through the app CTrip

Bikes - A lot of the Chinese cities now have OFO bikes. They are yellow bikes that people can use to get around the city. They don't need to be left at a docking station so it's a bit of hide a seek trying to find one, but they are awesome if you can! There is a English and a Chinese version of the app. If you use the Chinese app the cost is 1 yuan for the month. The English app is 1 yuan per ride. 

Show me the MONEY!!!

Getting Money:
Bank of China is one of the larger Banks. As a result, they will be able to exchange Canadian funds and their ATM’s have an English option (Yippee!!!) and take Canadian Bank cards. My bank, charged me $5 with every withdrawal.

To give you an idea of how much things cost. At the time of my trip (Oct 2017) $1 CAD = 6 yuan
- Coffee - 30-40 yuan
- Tea - 20-30 yuan
- Dinner for two - 100 yuan
- Local beer - 25 yuan
- Import beer - 45 yuan
- Bus - 1 yuan
- Subway - 1-3 yuan
- International stamps - 4.80 yuan (people look at you like you have three heads when you want to post a letter)
​- Ice cream - 12 yuan (can you tell what my vice is?)

Okay...after spending sometime in Beijing I have come to the realization that rural china is MUCH cheaper than Beijing. Here are some cost updates:
- Dinner - 100 yuan for one
​- Subway - 5 yuan

Finding your way

Navigation:
Maps Me – I can’t say enough about this map. It doesn’t require data which makes it very handy navigating in foreign countries. There are two down side, 1 – it does track your position, and this information is used for advertising. Once I downloaded the app I started receiving random text messages. I just simply delete them. I can’t read them anyway as they are in Chinese. 2 – the search function doesn’t work that well, so instead I simply scroll on the map to find various things. Once I find them I ‘pin’ them and use that for navigation. This app is also handy for using the subway systems, it shows all of the stops, and the GPS function still works in the subway, showing you when you're getting close to your stop. 

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Staying connected to the outside world!

Internet:
A lot of things are blocked in China…A LOT of things! Having a good VPN is key! The one I chose to use was betternet; however, I would choose ExpressVPN in the future. Speaking with others it is more reliable and you can still access Netflix!!!

Communication:
Google Translate – even though every other google product is blocked in China, google translate still works and it has been a life saver. Having multiple functions, you can type in a word and it will translate it for you, or speak, or hold the camera up to a sign…or restaurant menu. It really does make things too easy!
 
WeChat – This app is like gold in China. The Chinese do everything through this app. They communicate with their friends, pay for products at the store, order a taxi, or even order food. It is an instant messenger that has various functions built in behind it. Undenounced to me, it is actually larger than Facebook!!! The handiest part, it also works as a translator. If someone send you a message you can translate it into English within the app, showing both the original and the translated version on the screen. This has proven to be invaluable when trying to ask the athletes questions.
 
SIM cards – if you have a local friend get them to come with you. The Chinese are able to access SIM cards that give them 500mb of data a day for only 50 yuan a month. 

Cougar Creek to Exshaw

What a treat we had! How often can one say they literally walked out their front door and started an adventure? That is exactly what fellow guide and friend, Nathan Dhal, and I did. Committed to working Saturday morning at Ascent Physical Therapy I headed to Nathan’s place as soon as I was done. We made the final adjustments to our packs, threw in 2.5 days’ worth of food, and started walking. Neither one of us had hiked this route before, with no trail to follow, we set off with the mentality of, we will walk until we were tired. 6-7 hours later our grumbling stomachs and trembling legs told us it was time to stop. We hiked ~15 km and ~1100m of elevation from Cougar Creek past the Canadian Forks, up a drainage to Cougar and Carrot Creek Col, along a most spectacular Ridgeline, and descended to our campsite for the night. 

​All I have to say is WOW! What a beautiful day. We found ourselves camping next to a gorgeous alpine lake. No one else in sight, a light breeze, blue skies, and great conversation; I couldn’t have asked for a better place to lay my head for the night. Getting there was absolutely beautiful; vast alpine meadows, waterfalls, and blazing fall colours. Nothing helps bring out the sensation of freedom like wandering through the mountain side, no trail insight, and choosing your own path! There is so much out there to discover!!

​Where Alberta was having such a dry season, we were a touch nervous about accessing water; however, we were able to find a flowing stream at a horse camp at GR192 676. This however, was our last water source until we reached the lake. 

​The next day we left our campsite, ensuring there was no evidence of us left behind, and headed down the drainage. Originally sticking to skiers right we soon realized this was not the right route, before us was a massive drop off. The views were great however for scouting the upcoming section. Backtracking, and gaining skiers left side of the drainage we were able to follow a small game trail until it crossed another drainage. Here the trail disappeared. Deciding to go with gravity we headed downwards, hoping to find the game trail again. Sadly, this resulted in an hour detour as we had to regain the lost elevation and head up another 300m. As a word of advice, once you cross over the drainage, suck it up and just head up!! Working up a sweat, we coaxed our bodies up the hill. Our efforts were rewarded, we found a well-established horse trail, wahoo!!!!!

​The horse trail was in amazing condition! We skipped along at a rocket pace, soon finding ourselves at a small horse camp. Some concern started to rise as we had yet to find water since leaving the lake. We had expected to find water soon, but we were disappointed. Recognizing we had yet to reach the main horse camp, we followed the dry river bed looking for Guinn’s Camp GR227 727. Luck was on our side and the South Ghost River had WATER!!! Feeling the heat of the day, I took full advantage, rinsing the salt from my face. Refreshed and our water bottles filled to the brim Nathan and I continued our plod. 

The question was raised, could we make it out today? Nathan might not have known it, but I already had my answer!!
 
Prior to leaving we were told there would be another well-established horse trail showing us the way to Exshaw Col. There was certainly a trail, well-established…well…. I’ll leave that one up to you to decide. Wandering through the mountains we finally came to the drainage leading down from Exshaw Col. It was a little intimidating looking up at the slope. It seemed like a lot of elevation to gain. Satisfied that we were in the right spot, we started up. The terrain was too steep on either side of the drainage so we elected to head straight up it! A late lunch was enjoyed as we sat at the top of the Col admiring Exshaw off in the distance (~15km away). 

​Luck was on our side and we were able to find another animal trail leading us away from the Col towards the valley bottom. A bit of gymnastics was required as we worked our way through the mayhem of deadfall. Finally, we reached the point where the river widened and now we were faced with a 10km hike along a dry riverbed.

As the day continued I was reminded that I we had not crossed any water since leaving the horse camp. Would we find any? Or would we be forced to hike out tonight? As I eluded to earlier…I already knew what I wanted. With the sun beaming down on us and limited water grumpy Jenna started to make her debut. Wisely we chose shelter in the shade and a most delicious Nutella and peanut butter bagel was consumed. 

We were both relieved to reach the junction with Fable creek and find out that the information we gathered before the trip was indeed correct. Just a short distance past the creek we found running water! Oh, how delicious fresh mountain water is!! Taking advantage of the freshness, we sat here for quite a while. The decision needed to be made, continue or stay put? We had been hiking for 8 hours by this point, but the idea of a fresh meal and a warm shower spoke to us like the sirens. Tying up our laces and putting our packs back on, we were up and on our way. 

​After many pointless jokes, and silly stories, it seemed like an eternity went by, finally we reached the damn and knew HWY 1a was just around the corner. Having arranged for a ride to pick us up the following evening we stood alongside the HWY and stuck out our thumbs. Not 10min later we were happily climbing into a vehicle that would shuttle us back to Canmore.

This trip was absolutely spectacular, amazingly beautiful scenery, awesome route finding, simplicity of just walking out ones’ front door, and great company. I can’t wait to get out and explore this area again!

It is hard to believe I have been in Harbin, China for a month already! It seems like yesterday I went through security at the Calgary airport with tears streaming down my face. Man, that was an emotionally charged experience!

​Considering this is only my second time outside of Canada and the US, I find international travel fascinating. You sit in a metal box, sleep, eat, watch a movie, meditate, and poof, you wake up and you’re on the other side of the world. You stand up, work out the stiffness in your knees, laugh as you look at your swollen ankles, and step out of said metal box. Suddenly, no one speaks your language, not a single face looks familiar, and you can no longer read the signs. I wonder if this is what it is like to have some form of a brain injury. In a single instance, you go from being able to carry on a functional conversation, to feeling like an infant, unable to use words to communicate what it is you’re needing. 

Leaving Calgary at 7:30am on Oct 1st I arrived in Harbin, China at 11:00pm on Oct 2nd! Originally, I was told we would be living here for 2 weeks, that was changed to three, and then four. Now, as I write this we are supposed to be moving to a different training facility in three days and I have yet to find out if we are going to Beijing, Changchun, or staying put. Being here has been a great exercise in letting go of expectations, or at least being more aware of my expectations :)

​The athletes are a lot of fun. There are 25 on the team. Some of them speak minimal English. We have become the master of charades. Slowly, very slowly, I am picking up some mandarin, but man, it is hard! Variable tones is not something I easily pick up on. Often the athletes are keeled over laughing as I try to speak. Unbeknownst to me, the one day I kept saying F@#! instead of hot water! BIG OOPS!! Everyone in the therapy room was rolling on the floor in stitches. It was the next day before anyone told me what I was saying!!!

I haven’t had a lot of time to explore, but Steve, the strength and conditioning coach from England, and I go off on adventures whenever we can. Having been with the team for one month before I arrived he was excited to have an English-speaking companion. I don’t feel isolated or crave to speak English as Steve LOVES to talk. We joke that my Canadian optimism evens out his British moaning. 

Day to day I am less active than my usual so during free time I often go in search of parks and ways to burn off energy. The team thinks I am nuts as I’ll often walk downtown and back; approximately ~15km round trip, run the 4 flights of stairs in our accommodations, or run circles around the parking lot. Yes, I am the crazy blonde running around China!

​Cool experiences I’ve had:
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We’ve only had three smoggy days. Two of them we could see the smog in the hallway of the building. The air quality index stops at 500 (hazardous) and our reading was literally off the charts. But no need to fret, I had a lovely pink face mask with flowers!!! Oh, how one needs to love China!

​The food is quite delicious, served in cafeteria style, we get three meals a day. Wanting to be open and try everything I quickly learned NOT to ask what I was eating. Just an FYI, ligaments are pretty tasty, but I don’t think I’ll ever be able to eat them again now knowing what they are!!!
 
Crossing roads is the biggest adrenalin rush I get over here. The main road outside of the training facility is 8 lanes wide…and there is no crosswalk!!! You literally just start walking at a constant pace and the cars move around you!!! It is intimidating when two buses come by and you’re in-between them!!!
 
I take every opportunity I can to sneak away and explore the city. Some of the cool places I been able to see are:

​Sun Island – A little oasis in the city of 10million. Lots of trees, sculptures, and a relaxed feel. In the winter it is the host of the famous Harbin ice festival. 

​Binzhou Railway Bridge – To get to Sun Island you can walk from downtown across this bridge. It is regarded as one of the masterpieces in modern China bridge history. Exceeding 1000meters, it is the longest bridge of the Chinese Eastern Railway and was completed in 1901. Steel beams needed to be replaced at two different times!
 
Zhongyang Street – the pedestrian street in Harbin. It’s a neat place to stroll, a cobbled street surrounded by Russian architecture. I’d recommend checking it out at night.

​Flood Memorial – found at the north end of the pedestrian street it shows the water levels for three different floods. It is also on a path system that follows the water’s edge

​Whipping the spinning top – This was sooo cool! Having the morning free Steve and I wandered through the city street in search of another park. On the way, we came across a group of people with three foot whips and 8-inch spinning tops. After watching for a few seconds, the one lady used hand gestures to invite me to try. She showed me how it was done and then handed me the whip. When you hit it right a giant crack would echo out. It didn’t take me long to warm up doing this. What a cool, once in a life time, experience!

​One of the biggest challenges being here is communication. Yes, communicating with the team is a challenge, but so is communicating with home. Google products are blocked which means I can’t check my gmail. Facebook, whatsapp, and Instagram are also blocked. Some get around this by using a VPN which changes your IP address so it looks like you are in another country. But China is ever so smart and has been cracking down on these. BUT the cool part….for only $10 a month I was able to get a SIM card that has 600mb of data A DAY!!!! Hello skype!!! Thank the goodness for this! I never thought I would be willing to have a skype call on data :) Oh, and just incase you find yourself in China with a broken phone...you know...hypothetical of course, a new iPhone will arrive in only 3 days :)

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