Some people hear that Great Smoky Mountains is America鈥檚 most-visited national park and think it鈥檚 a reason to stay away. The opposite is true. There鈥檚 a reason it鈥檚 so popular: This spectacular wilderness is packed with diverse ecosystems, plants, and animals鈥攁nd it鈥檚 easy to avoid the crowds if you know where to look.

What will you find? In the park鈥檚 higher elevations, peregrine falcons soar over 6,000-plus-foot Appalachian peaks, and blooming rhododendrons decorate mountaintop balds. Waterfalls careen from rocky points, feeding streams full of salamanders and native brook trout. The lowland hardwood forests provide wild habitat for black bears, saw-whet owls, and elk. The Smokies are a beloved refuge for hundreds of species鈥攈ikers included.

How do we ensure it stays that way for generations to come? Support and protect the park. That鈥檚 why is celebrating Great Smoky Mountains this spring. The brewery is featuring a of its flagship Pale Ale dedicated to four national parks, Great Smoky Mountains included. (The other three are Big Bend, Yellowstone, and Yosemite.) The beer hasn鈥檛 changed, but the artful limited-edition packaging shines a spotlight on these iconic parks.

Sierra Nevada Brewing Co. is backing that up with a donation to the to support wildlife and habitat conservation. 鈥淥ur national parks are a jewel that we need to preserve,鈥� Sierra Nevada founder Ken Grossman says. 鈥淐onnection to nature is really critical. I think it鈥檚 our legacy to preserve those places forever.鈥�

Amie Engerbretson, professional skier and Sierra Nevada Brewing Co. ambassador, agrees. 鈥淭he national parks are where you see the very best that Mother Nature has to offer,鈥� she says. 鈥淎nd they鈥檙e so accessible, it makes it possible for all people to see some of the coolest places in the world.鈥�

With so many options on the table and 848 miles of trails, it can be hard to decide exactly where to spend your time in the park. Plan the perfect trip with this guide to the Smokies鈥� can鈥檛-miss spots to hike, camp, explore, and 鈥渃heers!鈥� a day well spent.

Best Waterfall Hike

Deep Creek Waterfalls Loop

This quiet day hike in the lush jams three cascades into just 2.4 miles: dramatic 90-foot Juney Whank Falls, flowy 25-foot Indian Creek Falls, and lacy 60-foot Tom Branch Falls. Start on the steep Juney Whank Falls Trail, then connect to Deep Creek Horse Trail, Deep Creek Trail, and Indian Creek Trail to reach waterfall number two. Loop back on Deep Creek Trail to reach Tom Branch Falls and continue on to the trailhead. Hot-weather tip: Carry a tube to the first two falls (plenty of rentals are available nearby), then hop into Deep Creek and float past Tom Branch Falls en route to the takeout near the park boundary.

Pale Ale moment: Back at the trailhead, head to the picnic area and dip your toes in Deep Creek while you savor an ice-cold Sierra Nevada.

Best Overlook

Charlies Bunion

Sample the famed Appalachian Trail to reach this big-view overlook. Starting from the nearly mile-high Newfound Gap, follow the AT east through the spruce-fir forest, enjoying plenty of mountain views along the way. There鈥檚 no mistaking at mile four: Grab a perch on the rocky knob and revel in the panorama of peaks and valleys radiating beneath your boots. If you鈥檙e not in the mood to share this justifiably popular overlook, hit the trail early or in late afternoon, or target the off-season.

Pale Ale moment: Head back down the mountain to Collins Creek Picnic Area, a shady refuge along a burbling creek perfect for sipping.

Best Peak Hike

Mount LeConte

Five different trails lead to LeConte鈥檚 6,593-foot summit, the park鈥檚 third-highest peak. Our money is on the ten-mile round-trip Alum Cave Trail, with highlights including a hike-through rock arch, the cliffy overhang of Alum Cave Bluffs, and narrow ledges to traverse (equipped with metal cables to grab for stability). Up top, spin-around views of the park await.

Pale Ale moment: Say 鈥淐heers!鈥� from the rocking chair on your cabin鈥檚 porch at the rustic , the only hotel in the park (typically open March to November).

Best Overnight

Gregory Bald

The Smokies鈥� 鈥渂alds,鈥� or open, grassy mountainside meadows, are botanical wonderlands when the flame azaleas bloom鈥攁nd gorgeous viewpoints when they鈥檙e not. Rangers keep in its historically open state with string trimmers and a lawnmower, one of only two such maintained spots in the park. Researchers think the wide-open balds were created by grazing animals, first by mastodons and woolly mammoths, and later by deer and elk. Several trails will get you there, but the 6.8-mile one-way Wolf Ridge Trail from the Twentymile area is less traveled than the rest.

Pale Ale moment: Raise a toast from backcountry campsite 13, which lets you bunk right on the bald.

Best Bike Ride

Cades Cove Loop Road

Truth #1: Cades Cove is an idyllic valley filled with wildlife, historic buildings and cemeteries, and wildflowers. Truth #2: It can be a total mob scene, with backed-up traffic. Truth #3: You can beat the crowds鈥攁nd enjoy a world-class bike ride on the 11-mile Cades Cove Loop Road鈥攂y visiting on in summer. Hop on your favorite two-wheeler (Class 1 and 2 e-bikes are OK; bike rentals available on site) and cruise the rolling route, allowing time to stop and explore spots like Cable Mill and John Oliver Cabin.

Pale Ale moment: Go for a creekside table at either Abrahms or Green Branch creek, both of which border the area, in Cades Cove Picnic Area at the loop鈥檚 start.

Best Campground

Balsam Mountain Campground

Campsites in the Smokies tend to be verdant, peaceful, and, in summer, wicked hot and humid. Not so up at 5,310 feet at , which enjoys a much cooler climate. The flat Balsam Mountain Nature Trail, a 1.2-mile out-and-back, leaves right from the campground and makes for a nice leg stretcher.

Pale Ale moment: Snag one of this quiet campground鈥檚 43 sites, gather 鈥檙ound the campfire, and toast your good sense to be here.

Note: It鈥檚 always smart to check the for current conditions before your trip. And when planning a Pale Ale moment of your own, check the park鈥檚 .

Sierra Nevada Brewing Co., founded by Ken Grossman in 1980, is a pioneer in craft brewing. With breweries in California and North Carolina, it鈥檚 known for quality ingredients, innovation, and sustainability. Popular beers include Pale Ale, Hazy Little Thing, and Torpedo. Learn more at .

The post The Beer Drinker鈥檚 Guide to Great Smoky Mountains National Park appeared first on 国产吃瓜黑料 Online.

Some parks get drive-by visitors stopping on their way somewhere else. Not Big Bend. From the Wild and Scenic Rio Grande to the sky islands of the Chisos Mountains and all the canyons, Cretaceous-era fossils, and stretches of Chihuahuan Desert in between, Big Bend National Park is always the main event.

This Texas national park sits at the state鈥檚 southern tip, forming a desert refuge where peccaries, great horned owls, and spiny lizards make their homes. People are drawn to Big Bend to paddle the Rio Grande between sheer canyon walls, hike mountain trails thousands of feet above the surrounding desert, look for the park鈥檚 450-plus bird species, and camp under a dazzling night sky.

was drawn to Big Bend for the same reasons: It鈥檚 a special place that serves up nature and adventure in Texas-sized doses and deserves support to match. That鈥檚 why this summer, the brewery is featuring a of its flagship Pale Ale dedicated to four national parks, Big Bend included. (The other three are Great Smoky Mountains, Yellowstone, and Yosemite.)

The beer hasn鈥檛 changed, but the artful limited-edition packaging shines a spotlight on these iconic parks. Sierra Nevada Brewing Co. is backing that up with a donation to the to support wildlife and habitat conservation. 鈥淥ur national parks are a jewel that we need to preserve,鈥� founder Ken Grossman says. 鈥淐onnection to nature is really critical. I think it鈥檚 our legacy to preserve those places forever.鈥�

Amie Engerbretson, professional skier and Sierra Nevada Brewing Co. ambassador, agrees. 鈥淭he national parks are where you see the very best that Mother Nature has to offer,鈥� she says. 鈥淎nd they鈥檙e so accessible, it makes it possible for all people to see some of the coolest places in the world.鈥�

So put Big Bend on your must-go list鈥攜ou won鈥檛 get there any other way鈥攁nd start planning with this guide to the park鈥檚 can鈥檛-miss spots to hike, camp, paddle, and 鈥渃heers!鈥� a day well spent.

Best Mountain Day Hike

South Rim Trail

Big effort is rewarded with big views on . With 12.5 miles of hiking and almost 4,000 feet of elevation gain and loss, it both tests and rewards hikers with expansive vistas over desert wilderness, canyons, and peaks stretching into Mexico. And up at 7,000-plus feet, the air is slightly cooler compared to the desert below. (Still, be prepared for intense sun; skip this one in the heat of summer.) Start by hoofing it up the steep Pinnacles Trail, then connect to Boot Canyon, South Rim, and Laguna Meadows trails for an all-day loop across the top of the park.

Pale Ale moment: Back at the trailhead, continue on to the Window View Trail, an easy .3-mile loop, and grab a bench to savor the sunset.

Best Desert Day Hike

Mariscal Canyon Rim

If standing on the edge of a sheer 1,400-foot drop to the Rio Grande sounds more thrilling than terrifying, put on your list. From the remote Talley Trailhead, follow rock cairns through patches of cholla and rock cactus before steeply climbing to the tabletop of Mariscal Mountain. Tiptoe to the overlook for a peek into the tight folds of Mariscal Canyon, where the Rio Grande begins its swing to the north. Retrace your steps for a 6.6-mile day.

Pale Ale moment: Set up camp at one of the near the trailhead for a beer with a side of stargazing.

Best Paddle

Santa Elena Canyon

The westernmost river canyon in Big Bend is the stuff of legend: 1,500-foot rock walls, peregrine falcons and red-tailed hawks soaring overhead, gravel beaches, and鈥攖his is big in southern Texas鈥攂lessed shade. Tackle the 20-mile float from Lajitas to the Santa Elena River Access Point for a rejuvenating two- or three-day trip, camping on gravel bars (). Check river levels, as the canyon鈥檚 Rock Slide rapid becomes a Class IV obstacle at certain flows. Or skip the long driving shuttle and get straight to the heart of the canyon scenery by doing it 鈥渂oomerang鈥� style: Paddle upstream from the take-out, an option available when the river is flowing 200 cubic feet per second (CFS) or lower, then retrace your strokes when ready.

Pale Ale moment: Pick a beach, any beach.

Best Soak

Boquillas Hot Springs

Pale Ale moment: Alcohol isn鈥檛 allowed at the hot spring itself, but that鈥檚 fine, because after soaking, when you鈥檙e good and relaxed, is the perfect time for happy hour. For that, grab a permit for one of the nearby primitive drive-in campsites at or (high-clearance vehicle required) and toast your good fortune. (Alternate overnight spot: The down the road has more amenities.)

Note: It鈥檚 always smart to check the before your trip for conditions and safety information, as well as where alcohol consumption is permitted.

Sierra Nevada Brewing Co., founded by Ken Grossman in 1980, is a pioneer in craft brewing. With breweries in California and North Carolina, it鈥檚 known for quality ingredients, innovation, and sustainability. Popular beers include Pale Ale, Hazy Little Thing, and Torpedo. Learn more at .

The post The Beer Drinker鈥檚 Guide to Big Bend National Park appeared first on 国产吃瓜黑料 Online.

Yosemite National Park is many things, but subtle ain鈥檛 one of them. This gem of a park straddling the crest of California鈥檚 Sierra Nevada hits you over the head with its scenic grandeur. Yosemite鈥檚 towering granite domes, thousand-foot-tall waterfalls, wildflower-dotted meadows, and skyscraping sequoias are the stuff of national park dreams. And even though it鈥檚 one of the country鈥檚 most popular parks, Yosemite鈥檚 vast wilderness holds plenty of quiet escapes.

Count among Yosemite鈥檚 biggest fans. This spring, the brewery is featuring a of its flagship Pale Ale dedicated to four national parks, Yosemite included. (The other three are Big Bend, Great Smoky Mountains, and Yellowstone.)

The beer hasn鈥檛 changed, but the artful limited-edition packaging shines a spotlight on these iconic parks. Sierra Nevada Brewing Co. is backing that up with a donation to the to support wildlife and habitat conservation. 鈥淥ur national parks are a jewel that we need to preserve,鈥� brewery founder Ken Grossman says. 鈥淐onnection to nature is really critical. I think it鈥檚 our legacy to preserve those places forever.鈥�

Amie Engerbretson, professional skier and Sierra Nevada Brewing Co. ambassador, agrees. 鈥淭he national parks are where you see the very best that Mother Nature has to offer,鈥� she says. 鈥淎nd they鈥檙e so accessible, it makes it possible for all people to see some of the coolest places in the world.鈥�

With 1,200 square miles and more than 750 miles of trail, it can be hard to decide exactly where to spend your time in this park. Here鈥檚 our guide to Yosemite鈥檚 can鈥檛-miss spots to hike, camp, explore, and 鈥渃heers!鈥� a day well spent.

Best Alpine Lake Hike

Cathedral Lakes

Tuolumne Meadows, a mountain-ringed meadow at 8,600 feet, is the picture of high-country heaven and the jumping-off point for superlative hikes to lofty lakes and peaks. This seven-mile round trip to a pair of is Engerbretson鈥檚 top pick to see a lesser-visited, bigger-views area. Hop on the John Muir Trail and start gently climbing southwest. When the trail forks, head right to Lower Cathedral Lake for views of Cathedral, Echo, and Tressider Peaks reflected in the water. Make it a double by taking the .8-mile side trip to Upper Cathedral Lake on the way back.

Pale Ale moment: Post up at a quiet spot at , near where you started, and you might wonder why you went anywhere at all.

Best Yosemite Valley Day Hike

Mist Trail鈥揓MT Loop

This route tracing the Merced River past two huge waterfalls is no secret鈥攏othing this beautiful could be. But like many iconic hikes, it鈥檚 totally worth doing鈥攋ust start at sunrise to avoid the conga line. For an unforgettable 8.5-mile loop, hoof it a mile along the to the first major viewpoint at the Vernal Falls Footbridge. If you think the 317-foot waterfall is impressive now, just wait until you continue 600 steps up to the top. (This section is steep and can be wet and slippery.) Press on to the even larger Nevada Fall, a 594-foot tumbler, before looping back down to the valley via the John Muir Trail, which offers views of Half Dome and Liberty Cap en route.

Pale Ale moment: Nothing beats El Cap Meadow, where you can spot climbers on the face of El Capitan or just cool your feet in the Merced River, ice-cold Pale Ale in hand.

Best View

Taft Point

Get a golden eagle-eye view of Yosemite Valley at Taft Point, a 7,500-foot outcropping that stands more than 3,000 feet above the valley floor. Taft is like its more famous neighbor, Glacier Point, but without the crowds (or guardrails). It also serves up one of the best sunset views in the park. Reach Taft Point on a mellow 2.2-mile hike (round trip) that starts on .

Pale Ale moment: The nearby , on Glacier Point Road, is the perfect spot for a pine-shaded happy hour. The campground is located at more than 7,000 feet elevation, so the season is short (mid-July to September). Sites are reservable two weeks before arrival and go fast.

Best Campground

North Pines Campground

Engerbretson recommends pitching a tent in Yosemite Valley for its spellbinding mountain views, and there鈥檚 no place better than this ponderosa pine鈥搒haded campground on the Merced River.

Pale Ale moment: Build a campfire (if ), pull up a camp chair, and you know the rest. Note:, like all Yosemite Valley campgrounds, is in high demand. Go for the the fall before your intended trip for a better shot at snagging a spot.

Best Big Trees Hike

Guardians Loop Trail

is where it鈥檚 at if you want to hike among the largest trees in the world. More than 500 mature sequoias grow here, some prominent enough to sport names like Famous Couple, Grizzly Giant, and Three Graces. Tour the goods on this 6.5-mile lollipop loop from the main trailhead to the upper grove.

Pale Ale moment: After the hike, choose a bench under a sequoia and enjoy feeling very, very small.

Best Peak Hike

North Dome

Want sweeping, dome-top views of Yosemite Valley without the vertigo (and permit logistics) of Half Dome? North Dome is your granite monolith. Half Dome鈥檚 slightly shorter northern cousin鈥�7,540 feet versus 8,839 feet鈥攐ffers a similar panorama with a close-up look at Half Dome itself and a walk-up approach, no cables required. Take the south through conifer forest to the airy dome, a 10.4-mile round trip.

Pale Ale moment: A day like this deserves a night to match. Reserve a site at , just a mile from the trailhead (open mid-July to mid-October).

Note: It鈥檚 always smart to check the before your trip for conditions and safety information, as well as where alcohol consumption is permitted.

Sierra Nevada Brewing Co., founded by Ken Grossman in 1980, is a pioneer in craft brewing. With breweries in California and North Carolina, it鈥檚 known for quality ingredients, innovation, and sustainability. Popular beers include Pale Ale, Hazy Little Thing, and Torpedo. Learn more at .

The post The Beer Drinker鈥檚 Guide to Yosemite appeared first on 国产吃瓜黑料 Online.

If you subscribe to the notion that national parks are America鈥檚 best idea, you need to visit ground zero. Not only is Yellowstone the country鈥檚 oldest national park, it鈥檚 also still as wild as they come.

In this 2.2 million-acre park鈥攍arger than some states鈥攖he very ground bubbles and steams, fueling the highest concentration of geysers in the world. Wildlife like grizzly bears, moose, bison, and wolverines endure here, thanks to the park鈥檚 vast protected habitat. Mountains overlook enormous waterfalls, trout-filled rivers, quiet lakes, and the most remote landscapes in the lower 48. You could spend a lifetime exploring Yellowstone National Park and still discover something new every time you visit.

No wonder is among Yellowstone鈥檚 biggest fans. A respect for wild places has been part of the brewery鈥檚 DNA since founder Ken Grossman named it after one of the country鈥檚 most iconic mountain ranges. That legacy continues this spring as the brewery features a of its flagship Pale Ale dedicated to four national parks, Yellowstone included. (The other three are Big Bend, Great Smoky Mountains, and Yosemite.)

The beer hasn鈥檛 changed, but the artful limited-edition packaging shines a spotlight on these iconic parks. Sierra Nevada Brewing Co. is backing that up with a donation to the to support wildlife and habitat conservation. 鈥淥ur national parks are a jewel that we need to preserve,鈥� Grossman says. 鈥淐onnection to nature is really critical. I think it鈥檚 our legacy to preserve those places forever.鈥�

Amie Engerbretson, professional skier and Sierra Nevada Brewing Co. ambassador, agrees. 鈥淭he national parks are where you see the very best that Mother Nature has to offer,鈥� she says. 鈥淎nd they鈥檙e so accessible, it makes it possible for all people to see some of the coolest places in the world.鈥�

With so much to see and more than 1,100 miles of trail, it can be hard to decide exactly where to spend your time in the park. Here鈥檚 our guide to Yellowstone鈥檚 can鈥檛-miss spots to hike, camp, explore, and 鈥渃heers!鈥� a day well spent.

Best Day Hike

Lone Star Geyser

It鈥檚 not just the 鈥攁 45-footer erupting from a 12-foot-high mineral cone every three hours or so鈥攖hat makes this five-mile round trip such a pleasant way to spend a few hours. It鈥檚 the flat, shady trail that traces the Firehole River through a conifer forest. The trail is partially paved (you can even bike most of the way to the geyser) and a welcome break from the crowds just down the road in Upper Geyser Basin. But yeah, catching a water show in relative solitude is a nice perk.

Pale Ale moment: From the trailhead, walk next door to the Kepler Cascades overlook and tip one back while listening to the triple-tiered waterfall.

Best Backpacking Trip

Heart Lake

Kick back on the pebbly beach surrounding this out-there lake for a day or two, scoping for trumpeter swans, elk, grizzlies, and wolves in the daytime hours and getting dazzled by the stargazing at night. The out-and-back from the is a shade over 17 miles total, but you鈥檒l want to tack on the seven-mile round-trip side hike to the summit of 10,308-foot Mount Sheridan. From the top, you鈥檒l spy Heart Lake, as well as Yellowstone, Lewis, and Shoshone lakes, with the Absaroka Range rising regally on the skyline. Tip: For the best shot at your preferred itinerary, sign up for the.

Pale Ale moment: Evening in camp, fire crackling in the foreground, Heart Lake just beyond.

Best Peak Hike

Avalanche Peak

Short, sweet, and steep is what you get on this 4.2-mile round-trip hike on the park鈥檚 east side. huffs up 1,000 feet per mile, traversing talus slopes and narrow ridgelines en route to a dizzying view of Yellowstone Lake. Target July or August for this strenuous trip. Before then, the trail will probably be snow-covered; after that, grizzly bears start to show up looking for whitebark pine nuts (always be bear alert and carry bear spray in Yellowstone National Park).

Pale Ale moment: Post-hike, from the trailhead, cross the road and grab a picnic table next to pretty little Eleanor Lake.

Best Campground

Slough Creek Campground

The Lamar Valley in the park鈥檚 northeastern corner is wildlife central, with excellent chances of spotting resident wolf packs, bison, elk, and bears. Animals are early risers, and you should be, too鈥攁n easy task when you鈥檙e sleeping right in the thick of the Lamar. This quiet 16-site creekside also offers trout fishing and easy access to the Slough Creek Trail.

Pale Ale moment: Pop up your camp chair on the rocky beach and enjoy a creekside happy hour.

Best Ski

Riverside Ski Trail

Tour through quiet conifer forests, along the wide Madison River, and across meadows with views of the Madison and Gallatin ranges on this 7.7-mile out of the gateway town of West Yellowstone. From the park boundary, glide through the woods for one mile, then turn right to ski the shorter Upriver Loop. When you return to the junction, continue north to explore the Downriver Loop鈥檚 waterfront views.

Pale Ale moment: Hang out under the evergreens east of the trailhead鈥攋ust make sure not to step in the ski track.

Best Old Faithful View

Observation Point

From this overlook above Upper Geyser Basin, just a short distance from the boardwalk, you can watch Old Faithful erupt, far removed from the geyser鈥檚 famous crowd scene. Walk the first part of the boardwalk, then peel off on the to the switchback a half-mile up the hill. Return the way you came for a 1.6-mile round trip.

Pale Ale Moment: Yellowstone offers overnight options for every budget and preference. Relocate to a lodge, cabin, or campground (make reservations early), and 鈥渃heers鈥� America鈥檚 first national park.

Note: It鈥檚 always smart to check the before your trip for conditions and safety information, as well as where alcohol consumption is permitted.

Sierra Nevada Brewing Co., founded by Ken Grossman in 1980, is a pioneer in craft brewing. With breweries in California and North Carolina, it鈥檚 known for quality ingredients, innovation, and sustainability. Popular beers include Pale Ale, Hazy Little Thing, and Torpedo. Learn more at .

The post The Beer Drinker鈥檚 Guide to Yellowstone appeared first on 国产吃瓜黑料 Online.

The only problem with all the active pursuits you love? You know you can鈥檛 do them forever. But what if you could do them longer and maintain a higher level of performance now and for years to come?

Enter . The company is reimagining health care for people who care about staying active, bringing the kind of obsessive, athlete-focused attention the pros get to the rest of us. It鈥檚 a radical new approach, and it鈥檚 changing the equation when it comes to aging and athletic performance. As the company鈥檚 chief medical officer, Dr. Desmond Wilson, puts it, 鈥淚 want you to be able to do what you love in some form for the rest of your life.鈥�

What Makes Eternal Unique

Extending your 鈥渁thleticspan鈥� requires a new, high-performance health care program unlike anything seen before. Here鈥檚 how it works.

Comprehensive Tests

The diagnostics go way beyond the basic blood labs and assess for whole-body, sport-specific fitness. Doctors look at more than 195 biomarkers related to health and athletic performance, including hormone levels, bone density, blood sugar, and body mass. There are tests for VO2 max and lactate threshold, a DEXA scan for body composition, and sport-specific strength, power, mobility, and stability tasks. 鈥淚 had never undergone such an extensive workup,鈥� says a runner who joined Eternal in the fall of 2024.

Expert Team

Eternal assembles an integrated team of advisers and practitioners that might include doctors and experts in performance medicine, nutrition, behavioral health, sleep, coaching, and women鈥檚 health. And these experts actually talk to each other, so the whole team is evaluating your situation. That means, for example, the trainer who is considering your joint pain is talking to the doc reviewing the endocrinology results. And the term 鈥渆xperts鈥� is not used loosely. Member advisers include high-caliber specialists like female physiologist and nutrition scientist Stacy Sims and Golden State Warriors vice president of player health and performance Dr. Rick Celebrini, PhD.

Personalized Plan

Everything is designed to address your particular needs and real-life changes. Injuries to manage? A race coming up? Hormonal shifts in perimenopause? Whatever your goals, from completing a fun run to winning a century ride, your team takes it all into account to form a complete picture. 鈥淲e take in all this data in the context of you as an athlete and a person and where you are in life, then we come up with strategic priorities,鈥� says Wilson, an internal medicine physician and dedicated trail runner himself.

The Member Experience

For the past 25 years, Kim Gaylord and her husband have built their summers around trail running. For six weeks, they drive their camper van from their Northern California home to their favorite trails across the West, from the Sierra Nevada to the Rockies. 鈥淭hose are the happiest times,鈥� says Gaylord, 54, who runs every week, year-round. 鈥淚 want to continue having an active, healthy lifestyle, to be able to still go on these van trips, running up mountains.鈥�

But as she鈥檚 entered her sixth decade, the former competitive ski racer has faced new struggles, from symptoms of menopause to waning energy. Gaylord鈥檚 primary care doctor didn鈥檛 help. 鈥淭he general health system is extremely frustrating,鈥� she says. 鈥淵ou tell your doctor that you鈥檙e a runner, and they think it鈥檚 too extreme.鈥� She needed a support system that understood running isn鈥檛 just a hobby, but a key piece of her identity.

That鈥檚 when Gaylord decided to try Eternal. Like all members, Gaylord started with a thorough in-person physical assessment. Then her personalized care team convened to crunch the numbers and build a personalized blueprint encompassing training, nutrition, sleep, behavioral science, medicine, and more.

For example, Gaylord鈥檚 results showed her aerobic fitness markers were excellent, but she lacked the strength and durability she鈥檇 need to maintain her trail running for the long haul. Knowing Gaylord鈥檚 aversion to working out in a gym, her care team designed an at-home routine tailored to her weak areas. 鈥淭hey listened to me,鈥� she says. 鈥淚鈥檓 doing a very personalized strength workout for me.鈥�

Ongoing Support

That initial blueprint is just the start. Through regular video check-ins with doctors and coaches, members stay accountable and fine-tune their programs. Experts are available for consultation anytime. At six months, members repeat biomarker and performance tests to measure improvement and update their action plans.

This kind of personal attention might feel like it belongs only to the realm of elite or professional athletes, but Eternal caters to anyone who values an active, healthy lifestyle. Current members鈥� goals run the gamut from getting on the podium at an ultramarathon to simply extending the pleasure of hiking. One member hopes to beat his 5K personal record from a decade ago; another was recently diagnosed with Lyme disease and wants to continue running while managing her condition. Eternal also helps people going through physiological changes, like women who want to ease perimenopausal symptoms.

鈥淵ou can come to us in any form,鈥� Wilson says. 鈥淵ou do not need to be a professional or ex-college athlete. You just have to be somebody who鈥檚 passionate about staying active and we will support you.鈥�

Founded by Alex Mather, co-founder of The Athletic and a founding member of Strava鈥檚 product and design team, Eternal is dedicated to extending the 鈥渁thleticspan鈥� and performance of passionate athletes, from lifestyle to elite. By combining cutting-edge diagnostics, expert coaching, and personalized concierge care, Eternal empowers people to stay healthy and active for life. Eternal is now accepting members and has locations in San Francisco and New York. To learn more and join the waitlist, visit.

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The most overlooked part of every training program? Motivation. It鈥檚 the key to showing up, pushing through your plateau, and making big gains in performance. But staying motivated is easier said than done. That鈥檚 why we talked to coaches and athletes and training experts and got their top tips on getting your mental game in shape. Put their advice into action, and there鈥檚 no limit to what you can achieve.

Choose a Just-Right Goal

Beginning a fitness routine without a clear goal in mind is like setting off on an expedition without a map鈥攅ven with the best of intentions, there鈥檚 just no telling where you鈥檒l end up. Instead, pick a measurable objective, like a personal record in a 5K, completing a century ride, or competing in your first triathlon. Your goal should be a stretch, but still feel attainable.

Keep It Personal

“Almost anybody with the proper training and mindset can accomplish big goals,鈥� says cycling coach Kristen Bonkoski. But keep your goals personal, like finishing your first half-marathon or beating your previous pace. 鈥淲hat you don鈥檛 want to do is set goals based on other people, like 鈥榝inish in the top 20,鈥欌�� Bonkoski says.

Expand Your Goal Setting

Don鈥檛 be afraid to include mental goals, says Brianna Cope, a pro surfer, avid runner, and ambassador for KT Tape. For example, in Cope鈥檚 last marathon, her goal was to squash the negative self-talk that plagued her in past races. Also consider social goals, like running a 10K with a friend or family member, or joining a group ride on a new route.

Set a Schedule

Whatever your goal, you鈥檒l also need a deadline. How long it will take you to train depends on your current fitness level, but six to eight weeks is reasonable for a shorter-distance goal, like your first 10K. For longer distances or bigger reaches, give yourself more like 16 weeks. Setting a realistic schedule helps with motivation because you鈥檙e less likely to get discouraged by what seems like an impossible task.

Stick With It

Everybody has moments when enthusiasm wanes. That鈥檚 normal. But you can prevent these moments from undermining your training. Try connecting with a trainer, friend, or local club鈥攊t鈥檚 harder to bail when someone is expecting you. Calendar out your workouts for the week to make sure a day doesn鈥檛 get away from you. Lay out your gear the night before your workout so you鈥檙e ready to go when it鈥檚 training time.

Embrace Recovery

A surefire way to sap your motivation? Working out too much. Your body needs recovery time to build strength between workouts, and without it, you鈥檙e more likely to feel tired and sore, and suffer the kind of mental fatigue that keeps you home on the days you should be going hard. Here鈥檚 how to best incorporate rest into your training.

• Take at least one rest day per week, maybe two. For athletes who are training hard, Bonkoski also builds in a rest week every month, with much reduced effort.
• Don鈥檛 confuse 鈥渞est day鈥� with 鈥渟pend the whole day on the couch.鈥� If it feels good, try a more mellow activity: swimming, yoga, a walk with a friend. This kind of 鈥渁ctive recovery鈥� keeps blood flowing, helping flush out the waste products you鈥檝e created during exercise and aiding in muscle repair.
• Take care of the basics. Get at least 8 hours of sleep; eat fruits, veggies, and complex carbs to refill your body鈥檚 stores; and hydrate, hydrate, hydrate.

Boost Recovery

Tape It: Many athletes and trainers swear by kinesiology tape for sore or painful spots. 鈥淭ape allows more blood flow to the area, which can increase recovery,鈥� says , a sports chiropractor and KT Tape ambassador. With , you get flexible support that maintains full mobility and is long-lasting (wear it for up to seven days). Reducing post-workout soreness helps you feel your best for your next effort, and helps keep you on track to reach your goals.

Cool It: For decades, sore athletes have reached for an ice pack to help reduce post-exercise pain. Icing is popular because it reduces swelling and relieves pain鈥攂ut you can do better than sticking a bag of frozen peas on an achy joint. The is a reusable, flexible compression sleeve that comes in three sizes for comfortable use everywhere from knees to elbows to ankles. There鈥檚 no leaking, sliding around, or warming up too quickly: Just store it in the freezer and slide it on after a workout.

Since 2008, has been revolutionizing the sports medicine industry with the most technologically advanced and recognized kinesiology tape and recovery products. KT Tape kinesiology tape provides localized increase in blood flow to relieve pain and provide support for muscle pain and common injuries. And now, KT has introduced a line of KT Health products to include topical pain relief, diabetes care, ice/heat treatment, footcare, and more. The purpose of KT is to provide solutions that empower movement to unleash every body’s potential for everyone from everyday athletes to the pros.

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Longer days. Warmer weather. Finally, a dry track. For the , all signs point to spring training. These professional runners are kicking their workouts into high gear for the upcoming season鈥攁nd making sure their nutrition keeps up.

Wherever you are in your running life, you can learn something from the Brooks Beasts. The team includes Olympic medalists, national champions, and world record setters in distances from 800 meters to 5,000 meters. These 15 athletes from around the world train in Seattle under coach Danny Mackey and a full support staff, including two assistant coaches, a physiotherapist, and nutritionist Kyle Pfaffenbach, PhD.

Pfaffenbach, a health and human performance professor at Eastern Oregon University, tailors individualized nutrition programs to each athlete to build the strongest possible base for performance. 鈥淣utrition is a key pillar to performance, along with training, sleep, and mental health, for our athletes. The complete athlete will have a strong, evidence-based approach in each of these areas. However, it is not a one-size-fits-all proposition. Individual needs vary based on factors like the person, the time of year, and the event they compete in. Nutrition is critical to this personalized approach, and we work together as a team to put our athletes in the best position to perform great and be healthy,鈥� he says.

Here鈥檚 how the Brooks Beasts fuel up for a new season, from building a strong base to fine-tuning their nutritional intake to incorporating the best supplements into their daily routine.

Warming Up to Warmer Weather

鈥淎s the weather gets nicer, track sessions seem to get a bit more intense and long runs start getting longer,鈥� Pfaffenbach says. 鈥淚t鈥檚 important to make sure to be well-fueled for these sessions.鈥� That means paying extra attention to carbohydrate intake to ensure athletes have the energy they need for harder workouts, but also maintaining enough protein and fat to provide longer-burning fuel and help with recovery.

Hydration needs also increase along with the temperature. 鈥淎s the weather warms up and we get acclimatized to the heat, people tend to sweat more,鈥� Pfaffenbach says. Waleed Suliman, a Brooks Beast 1,500-meter runner with four NCAA titles to his name, makes sure to add electrolytes to his water this time of year. 鈥淚 need to replenish the lost minerals to stay hydrated and avoid fatigue,鈥� he says. Suliman swears by NOW庐 Sports (favorite flavor: lemon lime), an easy source of electrolytes from the team鈥檚 official sports nutrition partner.

鈥淲e trust products,鈥� Pfaffenbach says. 鈥淭hey make straightforward supplements, often with only a single ingredient, and their testing procedure is extremely rigorous.鈥� NOW庐 Sports uses clean, research-backed ingredients when formulating its products, and its in-house lab ensures that its supplements are free of all substances on the World Anti-Doping Agency鈥檚 banned list. Many of NOW鈥檚 products are also Informed Sport Certified for added purity assurance.

Building a Base of Good Health

Performance starts with an all-around healthy diet full of fresh fruits and veggies, lean proteins, and healthy fats. 鈥淪upplements need to be just that鈥攕upplemental to a good diet,鈥� Pfaffenbach says. That said, he notes, runners often don鈥檛 get enough vitamin D, which is essential for bone health and promoting a healthy immune system. Athletes can also benefit from creatine supplements, an amino acid compound that improves muscle mass but is hard to get enough of through diet alone. Pfaffenbach also recommends that runners take collagen to keep tendons and ligaments healthy.

For all-day energy, NOW庐 Sports鈥� and both promote consistent energy production with a suite of B vitamins and other key nutrients, plus caffeine for alertness.*

Fueling Up for Workouts

A successful workout starts well before the Beasts lace up their running shoes. 鈥淲hile maintaining protein and fat intake on a day-to-day basis, most people will experience a noticeable difference in energy if they intentionally eat more carbs in the two meals prior to their long run,鈥� Pfaffenbach says. 鈥淐arbing up before a long run ensures that muscle glycogen is topped off and there is plenty of energy on board.鈥�

Proper hydration also takes time: Start the day with 16 to 20 ounces of water with electrolytes for base hydration, then drink the same amount of fluid again before workout sessions.

What does a pre-workout meal look like in practice? Suliman goes for a simple breakfast of a plain bagel with two slices of turkey, a slice of cheese, and two eggs. He adds a bowl of yogurt topped with honey and drinks a cup of black coffee, plus a cup of collagen with electrolytes.

NOW庐 Sports offers several supplements for an extra pre-workout boost.* combines ingredients like betaine, creatine, beta-alanine, and caffeine for endurance and optimized muscle output.* And features branched-chain amino acids, caffeine, and electrolytes for both energy and recovery.*

Recovering from Tough Sessions

What you consume after a workout is just as important as what you eat beforehand. Pfaffenbach has most of his runners down a drink made with NOW庐 Sports as soon as possible after a training session to help muscles recover and strengthen. Suliman also likes to get some post-workout protein from a turkey sandwich.

Athletes should also look into recovery supplements, like NOW庐 Sports鈥� , which comes in watermelon and grape flavors. This caffeine-free powder features branched-chain amino acids aimed at muscle recovery. (It鈥檚 also a useful endurance supplement before or during exercise.)* help the body shed excess ammonia, aid in protein synthesis, and support a healthy immune system.*

Suliman considers proper nutrition to be right up there with consistent training and mental well-being when it comes to his athletic success. As he works toward his big goal for the season鈥攅arning a spot to run for the United States in the 1,500-meter鈥攜ou can bet he鈥檒l be dialed in on all three.

products have been recognized among the best in the industry, backed by world-class research and development standards and quality-sourced ingredients, to support a range of sports nutritional needs for professional to amateur athletes.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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I know it鈥檚 coming. No matter where we are or what we鈥檙e doing, no matter how recently they鈥檝e eaten, I have 15 minutes, tops, until I hear, 鈥�Mooommm, I鈥檓 hungry!鈥� My kids, ages four and seven, are, shall we say, extremely food motivated on our frequent hikes, boat trips, and nordic ski sessions in our home state of Montana. Woe to the parent who forgets to pack snacks for such outings.

It鈥檚 not just food to remember. They say that she who fails to prepare prepares to fail, and nowhere is that more true than on a backcountry adventure with kids in tow. Packing the right stuff, from clothing to bandages to bug spray, can be the difference between a fun family outing and a tear-soaked sufferfest. Trust me, I鈥檝e been on both sides. You already know about the ten essentials鈥攃onsider this your addendum to that list, family edition.

Snacks (and More Snacks)

The single most important ingredient for success on our family trips? Having enough fuel on hand鈥攁nd not just any fuel. You want your kids to love the outdoors, so bring snacks they love. Forgetting this simple truth has resulted in my children sobbing, screaming, and refusing to continue down the trail more times than I鈥檇 like to admit. But doling out a steady supply of tasty snacks will keep them going鈥攈appily! And I鈥檓 not above using the promise of food to entice them up those final steps to the summit or back to the car.

One snack that has stood the test of time for us over the past few years: , which come in six flavors, including apple cinnamon, blueberry, and our favorite, raspberry. They鈥檙e made with whole grains and real fruit and are delicious enough to satisfy a kid鈥檚 palate, and their soft-baked texture means no melting, freezing, or crumbling when shoved into a backpack in any weather. , with their real fruit and cookie-like flavor, paired with whole-grain oatmeal, are also big hits with my kids. also offers brownies in double chocolate and salted caramel flavors, made from whole grains, real cocoa, and dates. Bonus: All of the above are vegan, dairy-free, and nut-free, so they鈥檙e great for slipping into my daughter鈥檚 lunchbox at her allergen-free preschool.

Oh, and when you鈥檙e packing? Start with how much you think your kids will eat, then double it.

Water Bottles

The second most frequently whined about topic on our trips: thirst. Hey, I get it鈥攚ater is essential for keeping kiddos hydrated and healthy, particularly on hot days. Each of my kids has a reusable stainless-steel water bottle, because these vessels are durable, sustainable, and easy to clean. Mermaids, princesses, and personalized sticker art are highly encouraged. (I swear it helps them drink more.)

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Extra Layers

Of course you want a midlayer or jacket for each little in case the temperature dips or the wind picks up, but don鈥檛 stop there. Take it from a mom who once had to cut a sledding trip short because her son managed to a) find the only source of running water for miles, and b) break through the ice on top, completely soaking his boots and socks. It鈥檚 not overkill to bring multiple pairs of extra socks and even footwear. Now we pack another pair of secondhand winter boots for each kid on cold-weather excursions, just in case, along with spare mittens. If you have very little ones, also consider a whole spare outfit, even on summer trips. (Pee happens, right?)

First-Aid Kit

We have a lightweight first-aid kit in a durable zippered pouch, and of course we pack it on every trip. Except the one time I didn鈥檛, and my daughter sliced her finger open on a tree branch. (Luckily, another hiker had first-aid supplies on hand.) You can buy convenient packaged kits or build your own. Be sure to include tweezers for removing splinters or ticks, gauze for bleeding, antibiotic ointment, blister treatment, children鈥檚 pain reliever and antihistamine, antiseptic wipes, and lots of bandages.

Sun and Bug Protection

Sunblock is a must, all year round. We reach for a water-resistant, reef-safe type with an SPF of at least 30. My kids squirm through an application of the typical goop styles, but those last much, much longer than spray-on brands. Tip: Try a face stick for easier application. Lightweight long-sleeve shirts also provide tons of coverage, no squirming required. Add a wide-brimmed sun hat and child-size shades on the sunniest days.

Most of us will also need bug spray, particularly in the wettest parts of the season. Picaridin and lower concentrations of DEET are considered safe for children, and both are effective in our experience. (Pediatricians recommend on kids under age two.) Many parents are tempted by 鈥渁ll-natural鈥� formulas, but generally, these just don鈥檛 work very well. One that does: oil of lemon eucalyptus products, but note that they鈥檙e not considered safe for children under age three.

Toys and Books

Yes, rocks and sticks serve perfectly well as playthings. But just like with adults, special treasures can go a long way. A friend of ours always packs a stuffed animal on hikes; she repeatedly runs ahead and hides it along the trail, then the children have to find it. (They forget they鈥檙e even hiking.) Legos and Magna-Tiles on the picnic table have distracted my kids long enough to let me cook camp dinner in peace. And soon after my son learned to read, he loved packing a book to read in the tent.

I can鈥檛 promise that following all these hard-won tips will guarantee you a whine-free outing. But I can say that packing thoughtfully will put you in a strong position for making those quality family memories happen. And that鈥檚 about as good as it gets with parenting, right?

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Hendrix Prather had a rough entry to school. When the now nine-year-old started kindergarten, he struggled to focus on his ABCs and counting,听chafing against the expectation that he sit still and be quiet. First grade brought more of the same. 鈥淭here was a lot of discussion with his teachers about his participation in class, keeping him engaged and staying focused,鈥� says his mother, Lindsay Prather. 鈥淗e was capable, but couldn鈥檛 focus to move forward. He was labeled a problem kid.鈥�

Lindsay pulled him out of his public school and homeschooled him for two years. Then, when Hendrix asked to return to a classroom for fourth grade, she enrolled him at a very different kind of institution: Woodson Branch Nature School in Marshall, North Carolina where she now serves as the school鈥檚 director of education. There, he spends the morning working on reading and math in the classroom, then moves outdoors for nature-based art projects, engineering assignments involving branches and rocks, and planting projects听in the school garden. Best of all, though, 鈥淣ow I have an hour of forest time out in nature, and I get to go to a different place every day,鈥� Hendrix says. 鈥淚t helps me focus more and get my energy out.鈥�

鈥淣ow he鈥檚 extremely focused during his academic time,鈥� Lindsay says. 鈥淗e鈥檚 just thriving academically.鈥�

The Evidence Is Clear

Search the scientific literature, and you鈥檒l find paper after paper reporting on nature鈥檚 cognitive benefits. Interacting with nature to pay attention and complete difficult mental tasks. Urban environments have the opposite effect. The nature effect is largely true across鈥�even听with听short exposures to nature or听when subjects just looked at photos of wild places. around homes and schools correlate to better cognitive development in kids and better mental function 听in adults. Researchers have even documented physical changes to the brain with MRI scans: found kids with more access to green spaces had more gray matter, which is linked to higher-level thinking and processing. reported that simply showing people photos of nature improved connectivity between different parts of the brain.

The evidence that nature boosts brain power is 鈥渆xtremely strong,鈥� says Marc Berman, director of the Environmental Neuroscience Laboratory at the University of Chicago.听鈥淥ur interaction with nature improves working memory performance and executive attention performance鈥攖hose are the ones that keep replicating,” he says.

Executive attention, also known as executive functioning, simply means our ability to complete higher-level thinking. Being able to plan ahead, work toward goals, weigh complicated decisions, maintain focus, and keep control of emotions鈥攁ll of these skills fall under executive function.听Neuroscientists think these skills originate in the prefrontal cortex, the front part of the brain that was the last to develop, evolution-wise (and individually, too鈥�).

Rejuvenate Your Brain

Every school day, Hendrix spends his forest time in a creek, on a hill, or in the woods on Woodson Branch鈥檚 30-acre campus. 鈥淵ou play in the creek鈥搕oday I built a dam,鈥� he says. 鈥淭here are really good climbing trees, and you can build bridges. There鈥檚 also a big hill that鈥檚 really good for hide and seek.鈥�

The case for nature鈥檚 benefits on the brain is so strong, Berman says, that the major research question has changed: 鈥淣ow it鈥檚 about nailing down why.鈥�

As anyone who鈥檚 spent too long staring at math problems or balance sheets knows: concentrating听on something gets exhausting. Not only that, but daily life for most of us is also full of distractions鈥攅verything from an officemate鈥檚 cell phone pinging to a flashing banner ad online to email alerts piling up to a screeching garbage truck out on the street鈥攖hat grab our attention, often inadvertently. Switching attention from one thing to another is also cognitively taxing, says Jason Duvall, concentration advisor and lecturer at the University of Michigan鈥檚 Program in the Environment. 鈥淲e don鈥檛 really do multitasking, we do task switching,鈥� he says. 鈥淚n order to do that, we have to keep each of those things active in the brain, so it can be recalled and we can return. For every task that we add, we get worse at any other subsequent task.鈥�

The outdoors, on the other hand, is in many ways the opposite of the busy, distraction-packed world we live in. One of the leading explanations, , first introduced by University of Michigan environmental psychologists Stephen and Rachel Kaplan in 1989, posits that the outdoors allows the overtaxed prefrontal cortex to rest and replenish. 听Attention Restoration Theory says that nature inherently brings us to a state of 鈥渟oft fascination鈥�: We find natural settings interesting and pleasurable, but they don鈥檛 require a lot of mental effort. 鈥淲e think nature puts your brain into a rest state, that allows you to rejuvenate your attention resources and get back to work again,鈥� says Berman.

There may be other things going on, all of which could be complementing Attention Restoration Theory. Researcher Roger Ulrich proposed the Stress Reduction Theory in 1991, which says that nature promotes relaxing physiological effects in the body, like lowered heart rate and blood pressure. 鈥淲hen people are less stressed, they tend to be more expansive and creative in their thinking,鈥� says Duvall.

There’s also a concept called perceptual fluency. 鈥淭he idea is that elements of the natural environment tend to be easy for our visual system to process,鈥� Duvall explains. 鈥淥ne explanation is that natural features have fractal patterns, or repeating patterns at different scales,鈥� like snowflakes or tree branches. 鈥淔rom an information-processing perspective, the brain has an easier time making sense of what鈥檚 going on. That may explain why people feel more refreshed after those experiences鈥攖he cognitive load is lessened in natural environments.鈥�

The why is important, but perhaps less critical than the simple fact that it just works: If a mountain of neuroscientific evidence tells us that regular nature exposure optimizes brain function, well, we should listen. Whether that means an hour of forest time at school, a daily bike ride, or a lunchtime walk around the park, getting outside is a lot more than just fun or relaxing. It鈥檚 essential.

NatureDose is an app that measures your therapeutic time in nature. Set your weekly goal, then go outside and feel good. .

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