With the exception of my sleeping pad leaking air, I slept pretty well last night again! We went to bed by 7:30PM and my alarm went off at 3AM to signal the beginning of the new day. You may want to know why so early. When we are in Grand Canyon, we have to maximize our travel in the daylight. So we planned to be on the trail this morning by 5AM due to the fact that we had a pretty long day ahead of us (approximately nine hiking miles).

I am not the quickest person in the morning and I prefer to have more than enough time to do everything I need to do. It takes time to make breakfast, filter water, go to the bathroom, break down the tent, pack up the sleeping bag and sleeping pad, organize everything and re-pack my bag. Organizing a backpack is extremely important for several reasons. First of all, the weight needs to be properly distributed so everything is balanced when hiking. But just as important is knowing where everything is in the pack and being able to access it when needed, Backpacking is kind of a miniature version of life. The more organized you are, the better result you will generally derive from it.

We were on the trail at 5:20AM.  Twenty minutes later than we had planned. I will take the blame. I was the one that held us back. It was just getting light enough that we didn’t really need headlamps even though we started out with them on. It was a beautiful morning.

The hike out of Grapevine was fine. Definitely some uphill to get out of the canyon but nothing too difficult at all. Hiking along the western edge of Grapevine was not nearly as bad as the previous day. I never felt as though I was close enough to the edge to fall into the canyon. Maybe it was just that I was used to it by this time.

Vastness of the Tonto!

By the way, we were carrying quite a bit of water today due to the fact that there would be no water between Grapevine and Lonetree. I carried eight liters, which certainly made for a heavy pack. I am guessing today’s weight could have easily been 60 lbs. plus. I had trained with heavy weight so I felt OK!

Yoko on Tonto

We found a cool little place to stop and do our morning affirmation. The affirmation is a great way to start off the day. As I said before, Lew leads it and it consists of us holding hands, breathing and listening to Lew’s encouraging words. Sometimes at the end we choose to add a few of our own words. I recorded some of the affirmations and on a future day I hope to be able to share one with you.

After a few miles we were totally out of Grapevine and back on “classic” Tonto, paralleling the inner gorge.  Around this point we saw Kevin. After exchanging some niceties, he passed us – not to be seen until Lonetree! A short time later Augustine breezed by us. I can’t remember if I told you about him earlier. Augustine, his wife Jackie, and her sister Jill were doing the same route that we were. Seems as though Aug went ahead of Jackie and Jill.

You cannot appreciate the Tonto unless you hike it!

More Tonto!

Taking Break on Tonto

We circumvented a small, unnamed drainage, and then after some ups and downs and a few miles, we passed Boulder Canyon. Not much going on there. I don’t remember seeing any water at Boulder. It was getting pretty hot and we were all looking forward to getting to Lonetree.

Landi resting!

I love this place!

Yoko taking a break

We were still sticking to our strategy of taking frequent breaks every 45-60 minutes or so. Believe me, this really helps on a long backpack trip. Resting the muscles, eating and drinking is the best formula we have found to be able to keep it going the distance and avoiding illness or problems. Jackie and Jill passed us as we took our final rest before hitting Lonetree.

Descending into Lonetree felt great. What a beautiful canyon. Trees, rocks, water… what else did we need? We explored the area before settling on a place to pitch our tents. Yoko and I pitched ours on a soft shaded area, Landi was on some slick rock, and Lew found a pretty cool spot close to Kevin. We saw Aug, Jackie and Jill found a great spot fairly close up canyon.

We met one other guy at Lonetree who was a solo hiker from Sweden. Jens was his name. He had a long day today, traveling from Cottonwood to Lonetree. He carried a fishing rod with him and was planning to fish in Bright Angel Creek in a couple of days. Heck of a nice guy. He promised to share some fresh fish with us if we wanted!

Jens was not planning to camp at Lonetree this evening; instead he would wait out the heat for a few hours and then hike to Cremation Canyon, approximately 3 or 4 miles further west, and stop there for the night. We thought about doing the same but quickly came to our senses and settled in.

The water at Lonetree was nothing like the flowing water we experienced at Grapevine. Here there were many water pockets in the slickrock, which we could cool our feet in or filter for drinking. Interestingly enough, there were tons of tadpoles swimming in the water pockets. I guess that was a pretty good sign that the water was clean, right?

Even though it had been a hot day, we all felt pretty good from the day’s hike. Lew and Landi took a hike down canyon to explore a bit while Yoko and I rested. Upon their return, Landi said it was one of the most beautiful places she has seen in Grand Canyon. At this time we didn’t have much daylight left and besides, I was too tired to go down to check it out.

We made some dinner and did a little recon to see what we’d be in for the next morning hiking out of Lonetree. It seemed as though the hike out was not really well defined and since we decided we’d be leaving at 5 AM tomorrow with headlamps, we wanted to take a look to get an idea where the trail was going to take us!

During our recon mission, we did find a side trail that pretty much led to nowhere and Yoko appropriately named it the “poo-poo” trail. This trail turned out to be the one that we took when Mother Nature called. As a little aside, when backpacking, all human waste as well as toilet paper must be buried. So we each carry a trowel (a little plastic shovel) for that purpose. Sometimes the dry desert ground can be quite hard and it’s not necessarily an easy task doing the digging.

It was such a beautiful clear night that we were pretty certain there was no chance of rain. We decided not to use the fly on our tent and what a great decision that turned out to be! It’s tough to describe how magnificent it is laying down in a tent, staring up at the beautiful stars in the Grand Canyon sky.

Good night.

Dave washing up in a water pocket

This felt so good! Can you see the tadpoles?

Yoko's feet!

Relaxing place in Lonetree!

Lew!

Yoko

This is Kevin, a hiker we met on the trail!

Landi's tent pitched on the slick rock!

Difficult to describe how beautiful Lonetree is!

Cottonwood Creek

Previous Day

Day 2

First of all, let me tell you that I normally don’t sleep very well on backpacking trips. But I must say, I think I slept pretty well last night! It was perfect temperature for slipping into my down sleeping bag and I guess the sound of the creek was very relaxing. One little problem was that my sleeping pad developed a little leak so it was not working at maximum effectiveness. That’s OK, REI will be happy to exchange it when I get back. I’ve had it with the inflatable sleeping pads. I may go back to the foam type.

Another word about camping in Grand Canyon. In the popular areas, there are exact designated camping areas as well as sites where you need to pitch your tent. Where we were backpacking, it was much more remote and considered “at-large” camping. This means we could pitch our tents ANYWHERE we wanted as long as we were within the designated zone that we had a permit for. Yes, everyone camping in Grand Canyon below the rim MUST secure a permit from the backcountry office.

So we got up, made some breakfast, broke down our tents, cleaned up camp and we were back on the trail. After a fairly easy hike down Cottonwood Creek, we came across the junction of The Tonto Trail. This was marked with a new looking sign pointing to New Hance trailhead to the east, and S. Kaibab trailhead to the west. We took the west route!

Each morning starts off with a very inspirational morning affirmation or visualization led by Lew. We stand together in a circle holding hands with our eyes closed as Lew asks all of us to take some deep breaths and appreciate all of the vast beauty surrounding us. The affirmation lasts about five minutes and it has become a very important part of our day.

Trail Junction with Tonto

The hike out of Cottonwood Creek was fairly easy and straightforward. We rounded an unnamed drainage at first. As the trail turned more north, we were ultimately brought to our first views of the Inner Gorge and Colorado River. Absolutely gorgeous.

The hiking along the Tonto Trail is not easy and not for beginning hikers in Grand Canyon. The trail is not always apparent so we always must be looking ahead. The person hiking in front is responsible for watching the trail and looking out for cairns. Cairns are piles of rocks marking the trail where it is not obvious.

This is a cairn marking the trail

Along the way to Grapevine, paralleling the Colorado River, we encountered a little friend – a California Condor who was so nice to give us a little show by flying back and forth above us. Lots of photo and video ops there! He got so close to us that we could really appreciate his huge wingspan.

California Condor

When you hike along the Tonto Trail, it is not a straight shot due to the numerous “side canyons” that must be traversed. In many cases you can very see the other side of where you want to get to, and it looks very close, but in order to actually get there, you need to traverse many miles around because there is no physical way to walk “through” it.

This was the case with the upcoming Grapevine Canyon! We had heard so much about it and how huge it was. Seems all of the expectations were correct. It was tremendous. There is no question that if someone could move Grapevine Canyon to any other part of the world, it would be an attraction of its own right. But being a side canyon within Grand Canyon, most visitors have no idea it exists.

Our plans were to continue hiking to the east arm of Grapevine where there will be water and good places to camp. Along the way, we had to hike along a downward sloping trail that if any of us lost our footing and took a little fall, it would not have been a “little fall.” There was actually a 1000 foot sheer drop that would have landed us on the bottom of Grapevine Canyon. No fun there!

Great example of down-sloping trail

We made sure to keep our distances between us and not to talk. All attention was on the trail at this point. It was not particularly difficult hiking here, we just had to be careful not to stumble. Had the trail been wet, I would have been much more anxious. Even though I am an experienced Grand Canyon hiker, I am still not very fond of heights, sheer cliffs and tremendous drop-offs! I avoid these when at all possible!

Tremendous drop off if we stumbled off trail!

The temperature was getting hot (probably in the high 80′s or low 90′s). The hike leading to the east arm of Grapevine just seems to go on forever. But after a couple of little breaks and some lunch, we pulled into a beautiful oasis of cottonwood trees, slick rock and water.

By the way, as far as breaks go, one of our secrets to hiking long distances in Grand Canyon is to take a break about every 45-50 minutes. We try to stop in a shady area if at all possible, take our packs off, and sit down for a short break.

Break time on trail

And you may notice I am not mentioning mileage here. The reason? Mileage really means nothing in Grand Canyon. It’s the hours that matter. Please understand that. Grand Canyon desert hiking is not an easy undertaking. Sometimes it actually takes over an hour to go a mile in Grand Canyon, depending on the heat, the trail, and the pack weight.  Sorry about the diversion, but sometimes I need to do a little explaining since most of you have never experienced any hiking like this!

So back to Grapevine Canyon. This place was really beautiful. It’s the kind of place one could hang out for more than a day! There were two other parties already set up as we arrived.  One was Kevin and the other was a Guy named Augustine (Aug), his wife Jackie, and his wife’s sister. Jill. Turned out we had met them a couple of days earlier at the backcountry office. They started a day before us, but had two nights planned at Grapevine.

There was another really nice guy named John that was there as well. We had actually met John on the trail a little earlier in the day. He had been camping at Cottonwood Creek the night before, although we didn’t get to talk to him there. John was in his mid 60′s or so and seemed to be in really great shape. He was hiking solo and planned to simply rest at Grapevine until late afternoon before he would continue on.

Yoko was wiped out and took an hour nap in the shade of the big Cottonwood tree where Kevin and John were hanging. Lew, Landi and I, although tired, explored around a little bit before sitting down on the other side of the wash about 50 yards away from Yoko.

We set our tents (and Lew’s bivvy) on some slick rock right by some flowing water. After making some dinner and doing the usual camp things we do (hanging food, filtering water, etc.), we all went in for an early sleep as we decided we wanted to be on the trail at 5AM the next morning for what would be a long hike to Lonetree Canyon, our next planned stop.

Yoko pointing to something!

I think this is Vishnu Temple. Also - look at the faint trail in the middle of the picture.

Great view of the vastness of the Tonto

Can you see how close the trail is to the drop off?

Go Lew

Yoko and Landi

Another great view of how vast the Tonto is!

Beautiful life in the desert

Dave on Tonto

Lew enjoying a meal at Grapevine - Mmmmmm!

Yoko taking a deserved break at Grapevine

Grapevine Creek - what a beautiful place!

Yoko and Landi filtering water

Yoko washing SMAP bandana in the creek

Day 1 – Grandview Trailhead to Cottonwood Creek
Day 2 - Cottonwood Creek to Grapevine Canyon along Tonto Trail
Day 3 – Grapevine Canyon to Lonetree Canyon along Tonto Trail
Day 4 – Lonetree Canyon to Phantom Ranch along Tonto and S. Kaibab (to be posted June 3)
Day 5 – Layover Day at Phantom Ranch – Hike up Utah Flats (to be posted June 17)
Day 6 – Hike out of Canyon – Phantom Ranch to Bright Angel Trailhead (to be posted July 1)

Dave’s Previous Grand Canyon post

10:55 AM PDT, a Saturday in April

I am on a plane right now heading home to Baltimore from Las Vegas… it was a business trip. As we fly over the Grand Canyon, it brings back incredible memories from just last week when Lewis Klotzman, Landi Heller, Yoko Madow and I did a six day backpack trip deep into the canyon. It was a wonderful trip. So as I am on the plane, I figured I would pull out my computer and start typing some of the great memories from last week. I would like to share our really cool backpack trip with you.

Our plan was to backpack down the Grandview Trail and then head west across the Tonto to South Kaibab, go down to Phantom Ranch for a couple of days and then ultimately head out of the canyon on the Bright Angel Trail. We allowed six days for this hike. The trip was planned well over a year in advance.

We started out on Saturday, April 14, 2012. Lew, Yoko and I flew to Phoenix from Baltimore, and Landi flew in from Detroit. After arriving we jumped in our rental Chevy Traverse and started on our four hour drive towards Grand Canyon. We did make a stop at Whole Foods in Phoenix to stock up on some food and eat some healthy lunch.

I could probably drive from Phoenix to Flagstaff along I-17 in my sleep these days as I have done it so much. But we did hit a little surprise in Flagstaff this time – an April snowstorm! The snow was actually coming down so hard that we didn’t know if we’d be able to make it through Flagstaff – we discussed the possibility of staying there overnight.

Whiteout in Flagstaff

But after making a Target run and stocking up on more food and other assorted stuff, the snow had subsided a bit so we decided to continue to Grand Canyon and we ultimately made it there slowly but surely!

Sunday was an easy day. We used it to shop for final supplies, chat with the rangers at the backcountry office about our route, take a short recon hike down the Bright Angel, as well as ready our packs. We decided that we would pack ice crampons (cleats that clip onto shoes) for the trip tomorrow due to snow on the trail.

Dave, Yoko, Landi, Debra (from BA trans desk), and Lew

Lew speaking to backcountry ranger about our planned route

We did a recon the day before on BA trail

Hike Day 1 – Monday we were in the shuttle in time for a 10:30AM start of our journey from the Grandview Trailhead. At the trailhead we met an older couple that was hiking down to Horseshoe Mesa to spend two nights. Since there is no water on the mesa, they will need to descend about 1000 feet from there for their water. I sincerely hope they did OK.

The hike down Grandview was beautiful but not simple. Steep and uneven tread. We did not use our crampons as there was little snow and ice on the trail which disappeared about a mile or so down. Oh well.

Snow on the trail!

Dave on Grandview

Yoko found a cool rest spot on Grandview!

A short time later we arrived at Horseshoe Mesa. It was hard to imagine how large this mesa really is. We saw lots of artifacts from the old copper mining days. After a little rest and some snooping around, we started down the trail that would take us to Cottonwood Creek.

The gang (minus Yoko who is taking the pic) at Horseshoe Mesa

The trail to Cottonwood Creek was tough. Very steep with plenty of loose rocks that make it so you better be watching every step. I actually took a fall and scraped up my left leg. I was lucky not to have been injured any more than that because quite honestly, it could have been bad.

Hiking down steep trail to Cottonwood Creek

Landi hiking down Cottonwood

It was nice to arrive at Cottonwood Creek. Walking along the creek, we found a few nice camping sites. The first one that we came across was taken by a guy named Kevin that we would later become quite close with. He was hiking by himself.

Cottonwood Creek

I noticed that my left big toenail took quite a beating with the constant downhill it had to endure to get down to Cottonwood. With all of the hiking, skiing and running I do, I have never had a toenail go black on me and I was hoping this would not be the first time.

We set up for the evening, filtered water, talked a lot, made some dinner, hung up our food and ultimately went to sleep for the evening among the beautiful sound of the water from Cottonwood Creek.

Dave hanging food in rodent proof sacks!

Two tents and Lew's bivvy!

Yoko

Pretty cool view from Cottonwood Creek area

Continued (see below)!

Day 1 – Grandview Trailhead to Cottonwood Creek
Day 2 - Cottonwood Creek to Grapevine Canyon along Tonto Trail
Day 3 – Grapevine Canyon to Lonetree Canyon along Tonto Trail
Day 4 – Lonetree Canyon to Phantom Ranch along Tonto and S. Kaibab (to be posted June 3)
Day 5 – Layover Day at Phantom Ranch – Hike up Utah Flats (to be posted June 17)
Day 6 – Hike out of Canyon – Phantom Ranch to Bright Angel Trailhead (to be posted July 1)

Tomorrow I am embarking on a six day backpacking trip deep into Grand Canyon. People ask me how many times I have hiked or backpacked into the canyon and my answer is I am not sure. It’s been many. Over thirty times I guess. I need to start keeping track.

As you may know by now, visiting The Grand Canyon is perhaps my favorite thing on earth to do. And I don’t mean just viewing its beauty from the top (the rim). I am talking about strapping a heavy on my back and hiking into the inner portions of the canyon, and discovering a place that only a tiny fraction of visitors will ever see.

Why am I so crazy about venturing down into this mile deep “hole” in the earth? Well, there are actually several reasons.

Beauty.  Words cannot express this. I have backpacked many places and all of them have their unique characteristics. But there is something about the Grand Canyon that one cannot explain. You have to be there, in the moment, experiencing it.

Solitude. If you go deep enough and remote enough, you don’t see other people. And I think that could be a good thing.

Silence. Other than natural sounds, you don’t hear anything. And that is pretty rare these days.

Disconnected. When I am backpacking in Grand Canyon, I have no idea if the stock market crashed, who won the election, if war broke out, or if a new iPhone model was released. No one from my office can reach me, no matter what they want!

Challenge. I would be remiss if I did not talk about the physical and mental challenge. You need to be prepared for anything. It’s not easy. Most people could not do this without a lot of training. So there is definitely some satisfaction in being able to say you did a multi-day backpack in Grand Canyon.

The hike I am doing in a couple of days is a difficult one. Much of it is along the eastern part of the Tonto Trail, from Grandview to South Kaibab. It will be the first time I have been on this part of the Tonto. The Tonto is lonely and remote. My group is four people total and it’s entirely possible we will not see another human being on this stretch.

We have to plan very carefully where we will be able to find water because most of the Tonto is dry. It’s on a plateau way above the Colorado River and there is generally no access to the river, at least on this stretch. So I have done a lot of research, planning where we will have water and where we will sleep. You can’t simply go down there on a whim. Everything, from exactly what you will carry in your backpack (including how many sections of toilet paper), to where you will sleep at night, must be totally planned. This is not something for the disorganized person!

On this trip I am carrying a personal locator beacon, which is a GPS signaling device to be deployed only in the event of a life-threatening situation. Not that I am expecting any problems, but I did realize in the past that if I or someone in my group had a life-threatening situation, there would basically be no chance of getting a message out to search and rescue. Now I feel we have that capability… it feels like a little bit of insurance.

Within the Grand Canyon, there are numerous “side canyons” that feed into the main inner gorge. These side canyons would be attractions by themselves if they were in any other part of the world.

Here’s our plan:

Day 1 – Hike from Grandview trailhead to Cottonwood Canyon.

Day 2 – Hike from Cottonwood Canyon to Grapevine Canyon.

Day 3 – Hike from Grapevine Canyon to Lonetree Canyon.

Day 4 – Hike from Lonetree Canyon to Bright Angel Campground.

Day 5 – Layover day at Bright Angel Campground at the very bottom of the Grand Canyon. We may attempt a day hike up to Utah Flats.

Day 6 – Hike from Bright Angel Campground out to the south rim on the Bright Angel Trail.  That evening we will have a celebratory dinner at El Tovar, a fancy-schmancy restaurant (with linen tablecloths and napkins) on the rim that will be chock full of tourists overeating, drinking and looking out the windows and imagining what it’s like “down there.”

Well, I must go prepare now. I have food shopping and organizing to do. I plan to take a lot of notes and pictures on this hike, so I will be back soon with a full report.

By the way… do you know the most common question we are asked when heading out of the canyon and finally encounter tourists and day hikers close to the rim? The question is…

“Did you go all the way down to the river?”

Yes, there is a fascination of going “all the way down” and I am so glad I can experience this. More coming after I return, so stand by!

Dave

Previous Grand Canyon Posts!
Grand Canyon Part 1
Grand Canyon Part 2

Please check out my Facebook page http://www.facebook.com/healthyat102

Thanks so much to Shawn Stanford in helping me prepare for this trip.

April 1, 2012

Dear Friend,

If you have been following my health advice for a while, you most likely know how I value weighing yourself every single day because it is by far one of the most important measurements that will help you know how you are doing with your eating and lifestyle program. As I say, “without the scale we are working blindly.”

For those of us that travel frequently, it’s not always so easy to do this as most hotels do not routinely provide scales in their rooms. A few months ago I did purchase a good travel scale but I only bring this with me on extended trips that are greater than one week.

I always knew there had to be a better solution in these times of smartphones, tablets and the internet. I actually came up with an idea and a very short time ago I sat down and developed an app for mobile devices that can turn any device into an actual scale!

I call it iWantToGetWeighed and it is available through most app stores for $1.99. I wanted to make this app so affordable that anyone in the world could download it and use it to improve their lifestyle. The results have been incredible. Morning TV shows and practically every news and health show have been calling me to come on and talk about iWantToGetWeighed. This has become an overnight sensation.

I just created a very short video showing how this app works. Feel free to check it out below!

If you would like to download iWantToGetWeighed, please click HERE!

If you would like more info, or would like to have me come speak to your group about iWantToGetWeighed or any health topic, please click HERE!

My advice would be to download iWantToGetWeighed onto your device and get started weighing yourself on a daily basis. Your body will thank you!

Follow me on Facebook for a daily health tip http://www.facebook.com/HealthyAt102

Download my latest book for Kindle! 

Rock on my Friends!

APRIL FOOLS!!!

This was a crazy Dave April Fool’s post!! So sorry… you will not be able to weigh yourself from your iPhone. Hope you did not try. Sometimes my brain goes wild with ideas! Hope you did have a good laugh with me!

I still believe that you should weigh yourself daily even though you can’t do it from your iPhone. This is what has seriously helped me control my weight. I would be happy to help you with any weight or lifestyle questions. Happy April 1.

Check my daily tips on Facebook!

Check out my latest book!

Dave

Please check out this video!

Stay tuned to this site!!! More information coming April 1.

Spring has sprung across most of the country! It’s early, but even for Mid March we are in the mid 70′s in Maryland, and the weather is GREAT to be outside.

For those of you that have been dormant all winter I am asking you to proceed with caution into your “spring training.”  The most common cause of serious injury is not being ready enough for the task you are about to undertake.

If you decided to start lifting weights, your first lift would not be 400 lbs., nor should your first run of the season be five miles.  As children we had to learn to crawl before we walk, and to walk in order to be able to run.  Running now as an adult is no different.

So here is my best advice to those of you in spring training:

Get a good pair of running shoes.  If you have any questions about how to buy a good running shoe or what you need in a shoe, here is a link to a blog I wrote about a year ago on that very subject.

Then I suggest WALKING a mile a day until that becomes easy. Then walk 2 miles a day until that becomes easy. When walking at least 2 miles becomes easy, then run a mile. Once that is easy run 2 miles.  Then run 3 miles, and so on.

Congratulations! You are NOW ready to run a 5K (3.1 miles). That was easy enough, wasn’t it?

Once you can run a 5K, I suggest training to run a 10K (6.2 miles), and once you successfully run a 10K – congratulations… you are NOW ready to start training for your first half marathon (13.1 miles).

Once again once you can successfully run a half marathon you will be ready to start training for a full marathon (26.2 miles). Here is a link to an earlier blog about training for a marathon!

I overheard someone the other day say that it was nonsense to have to do a 5K first before running their first marathon and WOW I thought that was crazy talk!  Remember, crawl before you walk and walk before you run.  Train, build the skill, and complete your run successfully and uninjured.  Life will be glorious.

Eating to fuel your running machine is also very very important.  Make sure you are eating lots of slow burning carbohydrates like vegetables, beans, lentils, steel cut oatmeal, bananas, yams, broccoli, almonds and whole grains.  Here is a link to a blog I wrote on what and how to eat when running a race.

Lastly, when you are ready for your first race, there are some essentials you will need. A good hydrating system, a good energy gel, sports slick, some plastic sports tape, a good electrolyte replacement, a GPS watch, a good bandana or head wrap, and a dark pair of sunglasses.  Here is a great article I recently wrote on this subject!

Post run there are several other things you will want to have on hand and to be prepared for:

1. A hot bath or shower – for more than the obvious reasons, the hot water will allow your muscles to start processing out the lactic acids that have built up while you ran.

2. If possible, a good full body massage. This will make you feel great. Oftentimes there are massage therapists giving complimentary massages after races. Take them up on their kind offer!

3. You will want to have a pain relieving spray or gel on hand. I like Cryoderm. Your local chiropractor should stock this; it’s in-expensive and totally helpful for your strained and sore muscles. Because it is cryotherapy it will help stop any inflammation. I also love Tiger Balm, available at many natural and Asian grocery stores.

4. A good meal (see above). This is no time to diet! Your body needs to be refueled!

5. Lots of water!

6. Gentle stretching about an hour post run so that your muscles keep moving.  Seriously folks, the worst thing you can do is come home from a run and lay down.

Run safe my friends!

David Madow’s book “Impress The World With Your Body now available on Kindle!!! 

Be sure to check out David’s Facebook Page Healthy at 102! Great health tip EVERY DAY!

“Impress the World With Your Body in SEVEN Days” has been changing lives since 2007.  

Up until now, it was officially only available in a hardback edition. This past week my publisher has released a Kindle edition and it is selling like crazy! We have made it extremely easy on the wallet at $6.99.

Are you ready to be healthier than ever? It is easier than you think. Sure, there are certain things you will need to change in your life but I am telling you, none of it is really difficult.

Summer is getting closer and closer and I have a feeling this is going to be your best summer ever. You will not only look your best but you will have more energy than you have ever had in your life!

You may find the Kindle version of ”Impress the World With Your Body in SEVEN Days” by clicking HERE!

Also, please stay in touch with me on my Facebook Page called Healthy at 102! I have a great healthy tip for you every day of the week!

Rock on!

Dave

I recently made a video that has received some incredible response. It is actually a ski video, but let me tell you… even if you have never skied in your life or have absolutely no interest in skiing, I urge you to watch it all the way through.

Why?

Because it is extremely relaxing, meditative, inspiring, and most importantly I think you will be able to see a glimpse of heaven!

Enjoy this and tell me what you think!

Dave

P.S. Be sure to check out my “Healthy at 102” page on Facebook!