Optimize your hike

I spent the past weekend hiking by myself in Leavenworth, WA. My mind and body feel at ease when I am surrounded by mountains, birds chirping, and rushing water. It was so nice to be with nature and focus on my breathe. Nature always reminds me what truly matters.

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Through reading books, personal exploration, and studying, I have learned these 7 hacks when it comes to hiking.

  1. Use AllTrails

I absolutely LOVE this app! It is great for finding hikes, looking at reviews of hikes, and for finding the trail head. The best feature of this app is that it has a map of the hike you are going on and you can record your trail. It has saved me a few times when I have wondered off trail! You can also get awesome stats about the hikes you complete!

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2. Nose breathe while you are hiking

After reading the book Oxygen Advantage by Patrick McKeown, I realized the importance of nose breathing. When I hike alone, I really focus on nose breathing as much as possible. Focus on breathing less and slowing the breathe down. I really recommend the book Oxygen Advantage to learn more about how nose breathing improves oxygen uptake. Here is a list of the reasons nose breathing is so beneficial. I practice nose breathing as long as I can while hiking. When I am getting into higher elevations, mouth breathing becomes necessary but it is a good challenge to push myself with controlling my breathe.

3. Ground yourself with the earth

Grounding is such an important thing that many humans are missing in their life. See my detailed blog post on Earthing here. I am so passionate about utilizing Earth’s healing powers. Connecting with the earth will benefit you in so many ways!

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4. Hike with no headphones or music playing

Hiking with headphones in is incredibly dangerous! You cannot hear if anything is coming up behind you, or listen for animals in the trees beside you. Often times, I see large groups playing their speakers really loud along the trail. This can be disrespectful to other people hiking, and this also interferes with natures own sounds. Hike as quiet as possible and really listen to the sounds of nature. Our bodies are influenced by different sound vibrations and hearing the true, raw sounds of the universe will make your body feel amazing.

5. Bring the correct equipment

Depending on how long your hike is you will need to bring different equipment

Less than 1 hour- I would just suggest you have a bottle of water and I also suggest good hiking shoes.

Longer than 1 hour- 10 hours

Water: I suggest having a bag that has a reservoir in it. This means that your bag has a spot to put a water holder in it that can hold 2-3 Liter of water. These are often called hydration packs! It is important to have enough water for your hike. Brands I like are Osprey and Gregory. I suggest a 14 liter bag for shorter day hikes and a 28 liter bag for longer day hikes!

Shoes: Two brands of shoes I like are Oboz and Merrell.

Gear in your backpack: (this is all dependent on how long your hikes are, I carry all of this with me on any hike I do) I suggest always having a flashlight or a headlight. Food for your hike, napkins or kleenex, day pack first aid kit, mace, a small knife, portable phone charger, athletic tape for wrapping ankles, good sandals (in case something happens to your shoes, light to carry), extra layers if the weather is going to be cold and poles if the hike is steep.

6. Enjoy the water on the trail

If there is a lake at your destination, cold plunge into the lake! There are so many benefits of cold water therapy. Wim Hof is a great leader in this practice! If there are streams or creeks on the trail, dont be afraid to touch and play in the water. Do not drink the water unless you have a life straw (something I love). Running your fingers or stepping your feet in the water is so refreshing and has many hidden benefits for you to enjoy.

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7. Be with someone you trust

I love hiking alone (make sure to tell someone where you are going) but I also love hiking with friends. You always want to make sure that you are all on the same page with every hike you are doing. If it is a challenging hike, it is responsible to make sure everyone has proper gear for the journey. Something can even go wrong on a short 1 mile hike, so it is crucial to trust the people you explore nature with.
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Hiking makes me so happy! I am always trying to learn more and climb higher mountains! Reach out if you want any more advice or help with finding gear or a hike near you!

Love hard and stay wild

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XOXO

Em

Follow me on so Instagram- @living.wild.with.em

YouTube- https://www.youtube.com/channel/UCf4MFORRTZZ-3hTzFX_2bYw
Check out my podcast- https://podcasts.apple.com/us/podcast/livingwildwithem/id1521550082

 

Higher Vibrations

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We are all energy. We are all technically light energy. The world has an energetic field that every thing is a part of.

Every thought, emotion, and action you perform has energy. Depending on what it is, it is either bringing your energetic field higher or lower. I strive to vibrate at a high frequency. I strive to have such a strong energetic field that those around me are pulled upward.

So many people are stuck at a lower frequency. Do you ever meet someone and everything that comes out of their mouth is negative? The weather is never good enough for them. Their partner is never doing the right things to make them happy. They are their own worse enemy. These people can suck others down, they can create a low frequency in everything they do.

I always pray for these people. Their brains and energy are being pulled down and stuck at a lower frequency.

You cannot be angry and optimal at the same time. You cannot think badly of other people and have no negative health effects. You cannot live in pessimistic patterning and create beneficial change in yourself or the world.

When you think a hateful thing to someone else, you are really thinking a hateful thing toward yourself. We are all connected on this energy field. If you help someone out, smile to a stranger, or let a car in front of you, you create high vibrations.

Optimize your energy field. Together, we can create higher vibrations throughout Earth. I believe in my heart that higher vibrations and light can destroy darkness and hate.

If you are not connected with yourself and your energy, you see the control being outside of yourself. The power to change yourself is within you.

You must connect with yourself and your own energy. Feel yourself being pulled up or down in response to your thoughts, actions, or environment. When you become more friendly with yourself and others, life becomes more friendly to you. With each breathe, inhale lightness and exhale darkness.

Be kind to yourself, to others, and the Earth. The universe is our friend. Nature is our healer. Be vulnerable and open to new experiences.

Remaining in your rigid believes or energy field will only result in detrimental consequences for yourself and the collective energy we all share.

The more negativity you release, the less friction there is on your energy.

Let’s come together and bring up the vibrations of the Earth. 🥰💕🌸💫

A prayer to repeat to yourself or a guide to create your own 🙂

 

Dear Universe/Divine Spirit/God/Trees/Water/Air,

Please help guide us in our own power to help heal the collective energy. Protect me and all I love from the darkness in the world. Help me spread love and peace to myself and to others. Thank you Universe for the moon, the sun, the clouds, and the mountains. Thank you for my breathe and my ability to walk, see, and hear all of your beauty! Please bring love and compassion to whatever energy comes into my field. May peace prevail!!

Too connected and so alone

We are all connected through technology and other modern inventions, yet we are all so alone. What happened to connections and real, intense care for one another?

We used to rely and put our trust in others in order to survive. Now we rely on Amazon Prime and Uber Eats. Our sense of partnership and connection has changed. Americans go from their house, to their car, to their cubical, back to their car, then back home. We are so focused on being successful and wealthy that we forget how much our happiness matters.

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There is no lack of information about others… We can find anything we want about someone on social media. You will for sure know that the rate of robberies has increased in New York City because of the news, but you will not know about the school play going on next weekend a mile from your front door. We spend a lot of our energy consuming news and media about strangers. You probably know more about a certain celebrity than you know about people you spend your time with. Instead of listening to other people and really trying to understand others, we put up walls against anyone who does not view life the same as us. 

In my opinion, real connection is necessary for happiness. Feeling like someone cares about you is vital for security in your life. We used to trust others to help us survive when we were running low on food or other resources necessary for survival. How many people could you truly rely on? 

Trying to create a sense of community can be hard, but I challenge you to focus on creating and sustaining real, close connections. Most Americans spend an average of 5 hours on their phones, take 15 minutes of that time and try to talk to someone new each day! 

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I challenge you to push outside your comfort zone and try to create connections with others. You never know what people are going through and who needs someone to just listen to them. Real connections matter.

 

A new state

Hello!!! I am finally back on my blog. I was extremely busy the past couple of months moving my life to a new place, by myself, again! I recently moved to Redmond, Washington!

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As college came to an end, I was faced with a major decision. Where should I move? Part of me wanted to move back to Colorado (my home state) and part of me wanted a new adventure. I lived in California for four years and while I appreciate everything I learned from that experience, I needed a change.

I made the decision to move to Washington after accepting my dream job at Pro Club. 🙂 YAY!

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When I moved out here one month ago, I did not know anyone. It was a new solo journey! Obviously I was a little scared, but I also knew it would be good for me and make me grow as a person. I ultimately want to relate and understand as many people as possible. By living in multiple places (Colorado, California and now Washington) I am able to surround myself with different people and new environments!

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It has been one month since I moved here and I am very happy! It is so interesting to see how people react to my story of moving out here alone. A lot of people say things like “you’re so brave” or “wow, crazy for a girl to do that all alone” I don’t get it. I feel like you may as well take risks in life in the chance that it will be for the better. To me it is not being brave, it is realizing that life is short and I may as well experience as many things as I can 🙂 

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I have learned both in studying and through personal experience that the environment impacts our health in so many ways! I want to be in the best environment possible to maximize that aspect of my health. I want to create a life in an environment that makes me happy!

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I love being out of my comfort zone and forced to try new things and meet new people. I think everyone should follow their dreams and do whatever is necessary to be happy. So far, I love Washington!

Come visit! XOXO

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Embem ❤

Top 3 hikes in the world

The past couple of years I have been blessed to hike in some of the most beautiful places in the world. Each hike is special to me for a different reason. I enjoy hiking alone because I feel free and connected with the world, however all of my top three hikes were completed with people close to my heart. The first hike that I will always remember was a hike in Sequoia National Park.

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This was a long hike but did not seem too challenging because of the amazing landscape. Completing the whole hike you pass by three breathtaking lakes.

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I completed this hike with one of my close friends. This hike was so special to me because I was going through a challenging time in my life, it was so refreshing to just be outside with nature and see the beauty this world has to offer.

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If you are ever in Sequoia National Park, I highly recommend this hike!

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To find more information on the trail search it on All Trails.

The next hike that I put on my top three is in Chamonix, France. The hike is to Lac Blanc.

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The route I took for this hike was actually 12 miles and 5,000 feet of elevation gain. It was HARD! But, it was so pretty and had unbelievable views of the peaks in Chamonix. I started from the base of the mountain so had to hike through trees before reaching mainly rocks.

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Half of the hike was shaded by trees, but I was hot and tired from the steep inclines! After 4 miles of climbing up through the tree line, it was mainly rocky paths to the lake.

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I was so exhausted by the time I reached the lakes but the view made it all worth it.

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The water was freezing so no swimming for me!

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After resting and refueling we hiked the long trek down. We went down a different way than we climbed up and ended up having to go down steep ladders!

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I was so scared but it was also really amazing and a good adrenaline rush!

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This hike was pretty challenging and I would recommend having poles, good shoes, and a lot of water and snacks! The views were amazing and the climb was worth it in the end!

The final hike on my list is a 14er in Colorado. This hike was special to me because I completed it with a good friend of mine and it signified the last day of my summer in Colorado. This hike is beautiful and if you complete it early enough, has an amazing sunrise!

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We started this hike at 5:30am. When you climb 14ers, you want to start early so that you can get up and down before the afternoon storms hit!

The sunrise hit when we were about halfway through this hike.

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This was one of the most beautiful sites I have ever seen in my life. The world was so quiet and peaceful that this moment was very spiritual for me.

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There is a lake below Mt.Evans that you can see from the top that just adds to the beauty. This hike is challenging due to the high elevation of 14,264, however, as far as 14ers go, this is one of the easiest ones I have done.

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If you venture to Colorado and want to complete a 14er, make sure you have good shoes, warm gear, a lot of water, snacks, and are acclimated to the elevation.

A few of my other favorite hikes are Angels Landing in Zion National Park, Reservoir Canyon in San Luis Obispo, part of Eiger in Grindelwald, Cinque Terre in Italy, and the Dolomites (read my post on that). Every hike I do is special to me and I hope to keep on climbing mountains for the rest of my life!

What is your favorite hike? Let me know so I can go climb it!

XOXO

EM

 

The Dolomites

 

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Visiting the Dolomites in Italy was such a breathtaking experience for me. These peaks are insane!

The Dolomites are a mountain range located in northeastern Italy. They form a part of the Southern Limestone Alps. 

There are many towns you can stay in to hike the Dolomites, but upon research and word of mouth: we stayed in Madonna Di Campiglio. This town is right in the center of some of the most famous hikes and peaks. It is also a very famous ski town!

The first hike my mom and I conquered was Cinque Laghi. This is a hike to 5 lakes (we ended up doing 2 lakes). We took the gondola up and then began our trek to the first lake. It is very common to take gondolas up to higher parts of the mountain when hiking in Europe.

 

The walk to the first lake was not too challenging. There were signs to the lake and the trail was very maintained. 

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The hike to the next lake was challenging! It was very steep and rocky and had some pretty exposed parts. I was happy I had my poles and a lot of water 😉

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It took us an hour to hike to the next lake. The views were incredible and I would highly recommend this hike to anyone hiking in the Dolomites if you are up for a challenge.

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Lago Lambin (Lake Lambin) in Dolomites & Views looking back to part of what we hiked.

After the second lake, we decided to turn back and finish the hike early. We did not have enough time to hike to the other lakes and the return gondola at the end of the fifth lake wasn’t going down! After a good nights sleep, we returned to the mountains the following day to hike Spinale.

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The Dolomites shoot up to the sky directly above meadows of green grass and flowers. The contrast is amazing! We hiked on a clearly marked path for the majority of the hike, then hiked straight up a rock field to reach the top!

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This was a tough hike but once again the views were more than worth it! If you ever head to the Dolomites I suggest doing these two hikes: Cinque Laghi and Spinale!

Also don’t forget to stop at a mountain chalet at the top and treat yourself to a much deserved glass of wine 🙂

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I hope to travel back to the Dolomites to climb more mountains some day. This place made my heart beat faster.

Stay tuned to see my blog posts on hiking in Lugano, Zermatt, Luzern, Grindelwald, Interlaken, and Chamonix!

Get out and enjoy the amazing world we live in!

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XOXO

Em ❤

Staying positive

I recently turned 22 years old! I am an Aries, which if you know much about horoscopes and my personality, you would agree, my sign fits me quite well! I am competitive, ambitious, and VERY optimistic. 

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In my twenty two years on Earth, I have experienced open heart surgery, tragedy, and the death of people close to me.

I have also experienced miracles, beauty in my surroundings, and more blessings and opportunities than I ever imagined.

Throughout my life, I try to always remain positive. Being negative does nothing for my soul. Having a negative attitude toward things will only make the situations worse. I am a firm believer in the power of a positive mind. We seem to forget  that we are in control of our reactions to stimulus we encounter.

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If something bad happens to you, what do you do? Do you complain and pout and make the situation worse? Or do you try to learn from it, become a better person, and move on?

Even though life can be unfair, being able to say you can breathe on your own, walk on your own, and speak on your own, means you are blessed. I challenge you to truly think hard about the way you react to stimulus in your life. Take a deep breathe and realize that you are in control of your emotions.

XOXO,

Emily

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Fitness meets Nutrition- Q&A with Nutrion Grad Student

Hey Hey! A healthy lifestyles not only involves exercising, but also consuming foods that are beneficial for your body! I reached out to Marta Tabatabai, a friend of mine who is very knowledgable about nutrion to do an interview for us! What an amazing person! If you have any more questions for her, reach out to me @fit_by_embem , or her on instagram: @cauligirleats_ 

Hey girly! I hope you are doing well! Can you first introduce yourself and tell people what you are currently studying?

Hey I am Marta and I am currently a graduate student at the nutritional science program at CSU Chico. I am passionate about helping people live a healthy lifestyle by sharing a positive approach to nutrition with evidence based advice. 

 

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How did you become passionate about nutrition?

I have always loved the science behind nutrition that I learned in my animal science classes as an undergrad at Cal Poly. I took an intro to nutrition course thinking I wanted to go into the healthcare industry. I really loved it and at the time I was training for a half marathon and saw how nutritious food could be used as fuel.  I always grew up with lots of healthy options at home, my parents always had cut up fruit and vegetables at the house. I decided to dig more deep into the science behind nutrition and take some metabolism courses. I was amazed at how complex our bodies are and how nutrition can have such an impact on our health!

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Do you have tips for eating healthy while not spending a lot of money?

I think the biggest thing would be to plan out meals ahead of time. Go to the grocery store prepared to know what you are going to get. A lot of times people will go and grab things that they do not need. Getting seasonal produce is cheaper. Frozen vegetables and fruit are an option also! Canned beans and dried grains are very affordable options! Also buying things in bulk and freezing them (buying a large pack of chicken) and defrosting only what you are using. By preparing meals ahead of time, you set yourself up for success and you end up saving money by not eating out!  

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What are some things people should always pick up at the grocery store? (top 5)

  1. Spinach! It is so versatile! You can easily add a handful to anything (scrambled eggs, curry, a smoothie)
  2. Nut butter! I have to throw that in there! I love any type of nut butter!
  3. Apples! They are easy to pack in a bag, they do not get squashed easily, and they last awhile! The crunch is very satisfying! They are also full of fiber!
  4. Carrots- They are a great snack and they can pair perfectly with your favorite dip!
  5. Chickpeas- They are also very versatile- you can roast them and have them as a snack, you can use them as protein in a dish, or make your own hummus

How do you balance going out and still being healthy?

Living a healthy lifestyle is all about having a balance that works for you! Every individual is different. When I go out to eat, I tend to pick what is going to be the most nourishing and satisfying in that moment. For example, if I am really wanting a pizza, I will allow myself to have that! If I deprive myself of it, I feel restrictive and not satisfied. I also really enjoy eating lots of veggies and healthy foods! There is always an option to get something healthy that is more exciting than a plain green salad! I tend to cook most of my meals at home with foods that I know provide me with energy and make me feel good. So, if I go out to eat and I feel like having something just to nourish my soul, I will have that!

Thoughts on intermittent fasting? (what is it and what you think of it)

From my understanding, it is fasting for a certain time whether it be hours or days and then allowing yourself to eat in the other time. I believe the most common one is fasting 16 hours and eating 8 hours. I personally wouldn’t advise it. I don’t think enough research has been done yet. I also think it goes against our bodies internal cues to regulate hunger and fullness. Our bodies are really good at regulating how much fuel we need and when we need it. I don’t think restricting to a time window is the healthiest option physically and mentally.

Thoughts on intuitive eating? What is it and what you think of it)

Intuitive eating is a concept that was come up by two dietitians in the 90’s. It is comprised of ten principles:

  1. Reject the diet mentality
  2. Honor your hunger
  3. Make peace with food
  4. Challenge the food police
  5. Respect your fullness
  6. Discover the satisfaction factor
  7. Honor your feelings without using food
  8. Respect your body 🙂 
  9. Exercise and feel the difference
  10. Honor your health with gentle nutrition

 

It basically is about letting go of any external cues that influence what we eat. Whether it be from social media or from a friend doing a fad diet. It is about being in tune with your body, realizing what foods satisfy you, nourish you, and make you feel the best! It is about being mindful when you eat, so you can tune into your hunger and fullness signals. Also, respecting our bodies and the way we naturally are. 

I honestly think that it is what we are naturally born to do! It is what children do! If someone hadn’t dieted, they wouldn’t think this was any different. This is something that everyone can adopt and is a great way to live a balanced lifestyle.

 

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Biggest piece of advice?

My biggest piece of advice would be to add some more fruits and vegetable into your diet. Also figure out a fun way that you enjoy to cook them! You do not have to eat plain kale with minimal dressing. You can figure out if you like roasting veggies, or maybe having them with some sauce! Play around in the kitchen and see what works for you!

 

Lastly, what are some meal ideas you would like people to try?

Breakfast idea: Overnight Oats!

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Overnight oats recipe:

1/2 cup oats

1 tbsp chia seeds

1/4 greek yogurt

1 scoop vanilla or chocolate protein powder

Sprinkle of cinnamon

Enough milk to cover it all

*stir it all up, let it sit in the fridge overnight, and top with fruits, nuts, nut butter, and whatever else you like!

 

Lunch: Pesto Avocado egg salad!

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Recipe:

2 sliced hard boiled eggs

1/2 of an avocado

1 tbsp pesto

sprinkle of Trader Joe’s everything but the bagel seasoning (or salt and pepper to taste)

*Mash avocado, mix in pesto, slice eggs in both directions, add eggs and seasonings

 

Dinner: Curry!

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Ingredients:

1 onion

2 cloves garlic

1 tbsp olive oil

1 tbsp curry powder

1 tsp fresh minced ginger

2 cups broth of choice

1 cup coconut milk

4 cups small cubes of butternut squash

1.5 cups green lentils

dash of turmeric

salt and pepper to taste

4 big handfuls of spinach

 

Directions:

-saute onion and garlic in olive oil till translucent on medium high heat

-add in curry powder, ginger, broth, coconut milk, squash, and lentils and bring to a boil

-once at a boil, lower heat and simmer for 15-20 minutes

-turn off heat and stir in turmeric, salt, pepper, and 4 big handfuls of spinach

*the dish may not need salt if the broth has salt in it

-enjoy over brown rice or another grain

 

THANKS MARTA! 

Follow her on instagram for more awesome tips and recipes- @cauligirleats_ 

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4 things you should do

Hey hey!!

Throughout my fitness journey and in a lot of classes, I have learned many things to do to improve your life.  Here are 4 things you can implement into your lifestyle that will benefit your health and wellbeing! Let me know if you try any of them 🙂 

  1. Drink water…and a lot of it! Water is very important to your body for many reasons.  The main reason I love water is that it helps with digestion and inflammation (bloated tummy). Also- fun fact: drinking water = increase in daily steps because you have to get up to use the restroom or to fill your bottle! 😉 Instead of aiming for a certain amount, start off by trying to increase your water intake gradually. 

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2. SLEEP 

Sleep is vital for a healthy body and brain. Sleep impacts your mood, your appetite, your skin, your metabolism, your brain, your immune system, etc. Make sure you are getting good rest and enough of it. Sleeping can prolong your life! I suggest aiming for 7-9 hours! 

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3. Surround yourself with positive, encouraging people 

The people around you impact your health in many ways. If the people around you help you cope with stress and anxiety, they can help you deal with things in a healthy way. I love being around people who motivate me to be better. If someone doesn’t make you happy, or support you, then they don’t deserve your time 🙂

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4. Breathe 

This is something that is hard for me. I am ALWAYS doing something. It is very important for both me and you to take a step back to relax. Hiking and yoga are the things I do to relax but I am trying to be content with just doing nothing. It is important to power down and relax our bodies. This is the habit I am working on right now 🙂 

 

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I hope you will try one of these things. I promise they will help improve the quality of your life!

XOXO 

STAY FIT FTAY FAB 

EM ❤ 

 

I deleted my social media

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Scroll, scroll, scroll, like, like, ohhh love her outfit, comment “CUTE”, scroll, like, oh dang, she looks good… get out of app, open snapchat: swipe, tap, swipe, tap tap, ohh long story, tap, tap, tap, dang they are still dating?, close app, open text message to Leigh Ann “did u know so and so are still dating?” send… instagram, scroll,scroll,scroll

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This is what we do in our free time. We are connected to our phones, to an illusion of a perfect world, and to comparing ourselves to others.

Instagram and Snapchat were deleted from my phone on January 2nd. I have re-downloaded instagram primarily for my fitness account @fit_by_embem 🙂 But I will not go back on my personal account. I always would talk about how bad social media was, but I had never truly distanced myself until the beginning of this month. The first couple of days were really hard, I wanted to download them to see if I had any notifications, if anyone tagged me in somethings, or to see what people were doing.

 

After a week, I stopped thinking about these social media platforms. I had three extra hours each day to focus my energy toward something productive. Why did I spend so much time searching what Khloe wore to her sisters house? Why wasn’t I worried about how my grandparents were doing? Why wasn’t I using this time wisely in a way that makes me a better person? Why did I want people to see what I was doing? It is nobodies business besides my own and who I am with.

Now, in my free time, I checked the news. I looked at online research articles. I used my time, and technology in a smarter way. I listen to podcasts, or read articles by my role models. Social media is useful for some things, but it can also take a lot of your valuable time and impact your mental health.

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After almost a month without Snapchat or my personal Instagram I believe I am happier without them. My friendships are strong with my real friends. I don’t need to snap someone to stay connected with them, I will text or call them. If I want to take pictures, I do so and then save them for myself to see later! This has been an amazing challenge for myself that helped me a lot.

I challenge you to go a day without snapchat or instagram or even both! It is going to be hard but I promise you two things:

  1. You will still have friends 
  2. You will still have fun! (Believe me! You can go to the beach and not snap it 😉 )

See how you feel after one day, then maybe try two days. I am not telling you to get off of these platforms forever, but do it as an experiment for yourself.

Please reach out to me if you do this. I promise it will benefit you in the long run 🙂

Let me know in the comments below your thoughts on social media!