Lupe &: Welcome to another episode of Sjogren’s Strong.
Brian: This is Brian.
Lupe: And this is Lupe.
Brian: So Lupe, why don’t you share with the group how you’ve been feeling lately?
Lupe: Well, let’s see, I’m no longer in school, that’s one. So, I’m going through school withdrawals. I don’t know what to do with myself because I’m not in school. No homework, no studying, no nothing. So I feel a little bit lost.
Brian: But we get our weekends back.
Lupe: That’s right. And now we’re going to start doing something with our weekends. But how have I been feeling lately?
Lupe : I have a lot of inflammation, lately. And it’s causing me a little bit of pain to the touch. I don’t know, I see it. To the point that I don’t want to go shopping and buy clothes cause I’m like, ugh, I got too much inflammation going on.
Lupe: Um, I’ve actually put on a little bit of weight and it’s not what I’m eating, because I believe I’m eating really healthy, but I keep gaining weight. It’s kind of inching up and up and I know it’s inflammation.
Lupe: As many of you know, I got a new job and I’m waiting for insurance to kick in so I could go see my rheumatologist, so he could tell me what’s going on.
Lupe : But other than that, I’m feeling pretty good.
Brian: Yeah, you’ve been upbeat.
Lupe : Except my clothes don’t fit.
Brian: I’m happy to have weekends back with no homework so we can, uh, get back out and start doing some stuff.
Lupe : I mean for all I know, it’s because I’ve been on my butt, just hitting the books, that’s why. You know what I mean?
Brian: Very well could be..
Lupe: So, um, I’m going to get with my Fitbit gals, I need to step up my game. We need to get out on the weekends during, lunch and hop on the treadmill and do what I can.
Lupe: But on to today’s show, we actually want to talk about hiking. As most of you know, we love hiking.
Brian: Now, we know some of you may not be comfortable in the outdoors, like we are, but you can go on urban hikes. I introduced Lupe to urban hikes and she says, this isn’t a hike, we’re walking.
Lupe: True that!
Brian: But the urban hike could be a great way to get out, get some exercise. And still explored parts of the city you may not have explored. Enjoy some green belts that most cities are putting in and um, you know, get out and get some fresh air. S
Lupe: So, no matter where you’re hiking, whether it’s the great outdoors or in an urban environment, we’re going to go over a few things, common mistakes a lot of people make, but these things can help prepare you for your hike and make it much more enjoyable.
Lupe : Okay. So you could go on a solo hike, if you would like. But you can also go on a group hike, join a club, um, and you could hike with friends .
Brian: And it’s a great place to make new friends.
Lupe : So, there’s pros and cons to hiking with groups. For example, me, one of my biggest pet peeves is being late. I don’t like being late. I’m always early. I’m always 10-5 minutes early. And I expect people, when I say we’re going to start at 8, I expect them to be there at seven 7:45, so they could be ready to go at 8, you know?
Lupe: And what I’ve learned from hiking with groups is that you kind of have to put that aside because most people, 95% of the time are late. Not most people in general, but most people that I’ve hiked with, you know what I mean?
Lupe: So there’s that. You kind of have to put that aside, but that’s just me. But hiking with groups is awesome because like Brian said, he get to meet new people. You could kind of push each other, you know, you don’t want to be left behind or you don’t want to leave somebody behind. So you kind of wait for each other. You make friends and when you kind of want to give up, somebody tells you, come on, you can do it. You got this. And I don’t know why that really helps push you along.
Brian: And one great thing about hiking with a group, especially if you’re new to hiking, is that it provides a security blanket. You’re with other people. Odds are there some that are a little more experienced than you and you can learn a lot of great tips and tricks to make your hiking experience much more pleasurable.
Lupe : You can start off by hacking once a week. It could be at a local park, it could be a local trail. There are tons of trails out there. I didn’t know how many trails were out there until I actually started hiking and they’re kind of hidden sometimes, but they’re out there. Once a week, that’s all you need to get started.
Brian: And you’ve heard us talk about a local park before and it’s a figure eight and it’s surrounded by streets and housing tracks, but when you get down into it, it all kind of disappears. But being a figure eight, there’s a hill section you can skip, you can do, you can do both ways. You can do two or three times. You can really adjust the level of intensity you want for your hike.
Lupe : You can do two miles in this local park we’re talking about. You can do four miles, you can do eight miles. It just depends on what you want it to. The level of intensity you’re looking for. If you’re having one of those days where you don’t know if you want to get out, but you do want to get out. You can walk flat all the way. If you want to push yourself a little bit, you know, you could do a little bit of hills.
Brian: And the great thing about a local parks is again, the safety. You’re close to help if you need it. You’re close to home so you’re not driving very far to hit the trail. And there’s usually services like restrooms, port-a-potties plumbed running water that’s fresh that you can drink and consume.
Lupe : And there’s also a lot of people, this part that we’re talking about, if anybody’s local to southern California or Orange County, I should say, it’s called Peter’s Canyon and it’s in Orange, correct Brian?
Brian: I believe so.
Lupe: Yeah. And it’s really awesome.
Brian: It’s a great place to train. And now she’s out of school. It’s the park. we’re probably going to do a couple of hikes at just to, you know, get our bodies use to walking for miles again.
Lupe : I used to do that local park three times a week. So I’m really excited to start again. So what do you do to prepare for a hike, whether it be local or far away?
Brian: Drink water.
Lupe: Drink a lot of water. Okay. So you want to be sure to hydrate properly. Now, beginners usually carry a water bottle, but the rule we suggest is one liter per two hours.
Brian: So, we strive for two and a half to three miles per hour when we’re hiking. Therefore on a five mile hike we would want at least two liters of water.
Lupe : Okay. So, let me share a little story that I think is really funny and my brother’s not going to appreciate it, but ah, Jimmy, thanks for the inspiration.
Lupe: So, he’s started hiking recently. He’s a newbie to hiking and I think he went, his first hike was about five miles, I believe it was. When he told me about it, I said, I bet you only carried one eight ounce water bottle.
Lupe: And he said yes. And I started laughing because he ran out of water, obviously. Especially I think guys, they drink more water than girls do. And so he ran out of water the first half of the hike. And so on the way back he didn’t have any water and I thought that was really funny. I mean it wasn’t really funny, but what I’m saying is that beginners usually do that.
Lupe: Oh, really funny cause I just want to share, cause I just thought about it. So, I love collecting rocks and I’ve never said this on the show, so nobody knows this. But I love collecting rocks. And it’s really funny because Brian, he likes carrying a big backpack. So he’ll start drinking his water, but his backpack keeps getting heavier and heavier and heavier. And why is that? Because if I find a cool rock, I sneak it into it.
Brian: Yeah. So I’ll drink four liters of water. I’ll consume the calories that I’m packing in, but my bag gets heavier over time, imagine that.
Lupe : Okay. One time I found like, what was it like? Uh, it was this big,
Brian: It was at least a foot across, it was a big rock. This rock probably weighed 10 pounds.
Lupe : It was a really cool rock. And I’m like, I really want this rock. And Brian’s like, okay, on our way back we’ll get it. And you know, he always tells me that and then we never come back the same way, but I made sure to come back the same way and he put it in his pack. So he’s really cool about it.
Lupe: Anyways, we got off topic but um, that’s just a funny story. And also you want to carry essentials. If it’s just a local park, you want to carry at least these four things.
Lupe: Okay. You want to be here to carry water. You know, we keep saying water, water, water. So, water, you want to carry sunscreen specially because us Sjogi’s, we’re really sensitive to the sun so you want to be sure to apply it everywhere. I like packing a first aid kit and a little bit of mole skin if possible. And some calories.
Brian: Now, if you’re going to hit a legit trail, there are the 10 essentials any book recommends you carry. So this is kind of getting into a little more advanced than just you know, some basic hiking. So, I’m just going to run through them really quick. But if you’re thinking about hiking seriously, just Google the 10 essentials for hiking and you’ll get long laundry lists of stuff.
Brian: But they are navigation map and compass or an app or some sort of map. In addition to sunscreen, you’re going to want to hat, long sleeve sunglasses, full protection from the sun. You’re going to want some sort of insulation or warming layer in case you get stranded or a cold front comes in or what not, you can at least stay warm. Flashlight or we prefer headlamps, extra batteries, a good first aid kit and mole skin should always be a plus. Should always be in any kid. If you’re hiking. And I’ll circle back to that.
Brian: In addition to a first aid kit, you’re going to want some sort of fire starting supplies and this is basically in case of emergency, a knife and or multi tool nutrition, extra. Just like finishing a hike with a little water leftover. You want to finish a hike with some extra nutrition or calories leftover. Extra water and or means of filtering water emergency shelter like a poncho or a bivy.
Brian: Now back to mole skin, even on local city hikes, carrying mole skin can turn a really bad situation into a tolerable situation.
Brian: We went on a hike one time with an individual that was new to hiking, wearing shoes they’ve never worn before, so they weren’t broken in with socks that weren’t really meant for hiking and a large blister formed, popped, bled through. We didn’t even realize it until we noticed they limp. So when we saw that we stop socks off, clean a wound, apply some mole skin and life is so much better.
Brian: But when hiking, when you feel what we call a hotspot, when you feel an area on your foot getting irritated and it warms up, that’s why we call it a hot spot. That’s the beginning stages of a blister. A proper application of mole skin will stop it from blistering and protect it while you continue your hike.
Lupe : I also remember another story. You know what? This was my first hike ever. This lady, she showed up in flip flops. I don’t know, did she forget her shoes? I don’t know. But she actually walked in flip flops and the webbing between her toes, she got a blister there. And of course, Brian, he’s always prepared and he had mole skin, so.
Brian: Little preventive aid can stop things from blistering. So mole skin is always a plus.
Lupe : Be sure to wear proper socks. This girl, she didn’t have proper socks, but not only were they not proper socks, they were those booty socks, um, that you can’t even tell you’re wearing socks. So the shoe was actually hitting her heel, rubbing on her heel.
Brian: Yeah, the sock wasn’t even a buffer.
Brian: And this is a great segue into proper footwear.
Lupe : Proper foot wear is very important,
Brian: So you don’t have to spend a lot of money. A, if you’re looking for a new pair of foot wear for hiking, check the sales papers, look at the clearance racks, look at last year’s models they’re trying to get rid of.
Brian: But there are, you know, your typical street shoe, say Vans, Converse Sketcher then you have running shoes and they’re built differently to withstand repetitive weight, hitting them heel and ball of your foot while you’re running.
Brian: And then there’s a trail running shoe, which adds a lot of ankle support, but it’s got a harder sole on it. So it’s going to withstand the off road abuses of a trail.
Brian: And then you slowly get up into a boot and you can continue from there. But you don’t, I’m a boot guy. I love hiking in boots. I always have. And in my opinion, they save me from breaking ankles, not that longer.
Lupe : They did. It popped?
Brian: Um, if I wouldn’t have had a boot on, I probably would’ve gotten a helicopter ride out of this canyon.
Lupe : But we were doing a lot of scattering and climbing big boulders. So you know that that was unusual for us.
Brian: I’m a boot guy. Lupe loves a trail running shoe. They work well for her. But you want to get into a piece of footwear that is designed for the activity and the terrain that you’re going to utilize it on.
Lupe : I think for me it depends on A, am I familiar with the trail? If I am, then you know, I kind of want to light shoe. If I’m not familiar with the trail, if we’re just going to go out and explore, I do like wearing boots because you don’t know if there’s going to be a lot of rock or what kind of terrain it is. Um, so I kind of depends for me.
Brian: I’ve got a funny story.
Lupe: Oh God.
Brian: You take your boots off and tie the laces together and string them over your neck to cross some water. Make sure you take your jewelry off right, Lupe?
Lupe : What are you talking about? Oh my God. So I had this really dainty chain with a pearl pendant and I took off my boots and I put on my water shoes so I could cross the river. There was a lot of water and a few days later after our hike, I was looking at pictures of the hike and I’m like, whoa, whoa, whoa, wait a minute. What happened to my pearl? Gone. It went back to the water, to the ocean, back where it belongs.
Lupe: It was sad, actually. That pendant meant a lot to me. But Brian, you’ll buy me a new one, right?
Brian: So, moving on.
Lupe: I don’t know if you guys have outlets where you guys live, but here we have several outlets kind of close by and I don’t need a new pair of hiking shoes or running shoes or whatever. I just wanted a lightweight hiking shoe. Uh, we walked into Asics and they were having a really good sale and I bought a pair of shoes. It was like $30 for a pair of shoes. And you got the shoes half off. Well, they must have been more than half because the second pair I got for $12, so that was a really good deal. You want to go to those kinds of places.
Brian: And when you’re at outlets, just make sure you try things on. Do not trust the sizing that’s on the label because that’s why it might be at the outlet.
Lupe: True that. I usually wear an 8 1/2, um, and so for hiking I like buying nines and this one was like a 10 1/2 but that’s why they’re at the outlets because they’re marked incorrectly. So definitely be sure to try ’em on.
Brian: Onto something that’s important, if you’re just doing a city walk, you don’t need to do this, but if you’re going to go into the wilderness, it’s important to have a trip plan and you write this down and or email it to somebody that is not going on a hike with you that is somewhat responsible.
Brian: So, basically what a trip plan is, is where you’re going, what time you’re starting, what time you’re finishing, and what time you will call them when you’re off the trail. Plus 20 minutes, if they haven’t heard from you, they’re going to start calling you plus 20 minutes. If there’s still no communication, they’re going to call the local authorities for that area. Now we had some discussion about whether we include this and some of these other safety things and we don’t want to scare anybody away, but it’s a great idea to do this.
Brian: So, if you do run into trouble, if you do sprain your ankle, if for whatever reason there’s any type of emergency at all, somebody is expecting a call from you and if they don’t get it, something’s wrong and help cannot get out to you a lot quicker.
Brian: We have local mountains here, um, that we’ve climbed, we’ve peaked Mount Baldy and every year people are injured on Mt. Baldy and people have lost their lives on Mt. Baldy and it’s physically difficult, but the trails pretty straight forward, except for a couple of areas where it gets a little sketch.
Lupe : Yep.
Brian: But people fall and sometimes it’s two and three days till people even realize they’re missing. So it’s good to have a plan.
Lupe : Sometimes, you know, people have a little accident, they slip, like Brian said, they sprain their ankles. Sometimes they’re not wearing the proper footwear.
Brian: Sometimes the succumb to the heat.
Lupe : Yes. Especially with us Sjogi’s. That’s why water is important.
Lupe : It’s happened to me. One time, a couple of times I bonked and one time I was so disoriented and I was actually by myself, at my local park that I love going. And I called Brian and I said, look, I don’t know where I’m at and I don’t know how I got here.
Lupe: And I don’t want to scare anybody off. I knew where I was. I just, I was so disoriented and fatigued and the heat just got to me that I don’t know how I peaked. So, you know, what did he say? He said, go find shade, which I did and I rested for about 45 minutes and then I was okay, but I just overdid it.
Brian: Lastly here, if you’re unfamiliar with hiking, please find a group. Our local outfitter here is called REI and there’s Adventure 16, but an outfitter that prepares people for the wilderness, 9x out of 10, they’re going to offer some basic classes.
Brian: And not that you have to learn basic first aid or basic land navigation skills. A – it’s good information to have. It’s good information to know. And I mean, especially first aid, I think I’ve provided Lupe a first aid couple of times and its basic stuff. Mole skin for a blister. I realize she’s being affected by the heat. So let’s sit down, get some shade, sip some water, and we’re good to go. Um, on myself once.
Lupe : And Brian, you notice those things about me because I try to kind of push through. You kind of don’t want anybody to know that you’re struggling, right? And, but he can, I have a tell, obviously, and he knows it and he’ll just sit me down, even if I don’t want to. I want to push through it and yeah, it helps.
Brian: It does. And but just Lupe and I out hiking on her own. I’ve provided first aid to more people than I have us. So a little basic skill and a little basic kit can go a long way.
Lupe : As you all know, I love hiking. It’s my happy place. It’s where I go to decompress from the stresses of everyday life. Get lost in thought and find some peace. If your happy place isn’t the great outdoors, find an activity that could help strengthen you both mentally and physically, and do that.
Lupe: Until next time, sip constantly and stay hydrated