Our Blog

 

Still searching for that New Year motivation? Don’t worry – there’s still time!

In this article we will seek to provide you with all the best tips to help fuel your everyday adventures!

The first part of this blog will be giving tips on forming healthy habits, while the second part will provide tips on effective goal setting. Our hope is that with the combination of these 10 tips, you will be better equipped to tackle the New Year ahead.

Part 1: Forming Healthy Habits

The beginning of a new year is an excellent time to reflect on the previous year and work towards positive change in your life. We believe the foundation that fuels this momentum is forming healthy habits, which are actions that we perform consistently and automatically. Although we believe healthy habits can be formed at any time of the year, the new year provides a ‘clean slate’ to give you the extra motivation to push through any obstacles in front of you.

So how can you form healthy habits in the new year? Here are 5 tips to help get your new year started strong:

1. Start small: It's important to start with a small, achievable behavior and gradually increase the difficulty or frequency as the habit becomes more automatic. For example, if you want to start exercising regularly, begin by committing to a short 10 minute walk every day for a week, and then gradually increase the distance or intensity as it becomes easier. Over time, this will allow you to build upon your previous successes and start stacking momentum.


"The hardest part is getting out the door. Something is better than nothing."

-Virginia Solomon, PCBR Team


2. Be consistent: Consistency is key when it comes to forming habits. Choose a behavior that you can easily incorporate into your daily routine and make a commitment to stick with it consistently for a period of time, such as one month. As hard as it may be, allow yourself to commit to this period of time, before making any decisions on giving up!

3. Create a supportive environment: Surround yourself with people who will encourage and motivate you, and make sure that you have the resources and tools that you need to succeed. For example, if you want to eat healthier, stock your pantry with healthy food options and join a support group or hire a coach to help you stay on track.

"Something that I heard a while back that’s been helping me is- you can’t wait to be motivated, you have to start and the motivation will come.
For parents with twins it’s been helpful to have partners that support each other to get our exercise or training in. I’m finally starting to find some kind of rhythm and automaticity to it within my schedule."

- Erin Sweetser, PCBR Team


4. Track your progress: It can be helpful to track your progress and celebrate your successes along the way. This can go a long way in helping you to stay hungry and actually visualize the progress that you are making, that you might not have noticed at a glance.

5. Be patient: Forming new habits takes time! So be patient with yourself. It's normal to have setbacks and obstacles along the way, so don't get discouraged if you have a hard time sticking to your new habit at first.

Keep putting in the effort and over time these will become easier to tackle!

"Drastic changes are hard to keep up, making lots of small changes over time will eventually get you to your goal without risking burnout."

- Veronica Paulsen, Professional Skier


"You can do all the above but if you are not having fun, you are not likely to continue the behavior. So, have fun with your squad and find that love for your bike! This makes working out not seem like a chore but an overall benefit to the mind, body and soul."

- Sol Squad, Womens MTB Team

Bonus Tip:

Fuel Accordingly: Your body needs regular fuel to help keep your mind sharp and focused throughout the day. Here at PROBAR we provide a one-stop shop for plant-based nutrition to help keep you tackling all challenges life throws your way. Not familiar with our products? Give our Starter Pack a go and see what product line you enjoy most!

We recommend BOLT for bursts of energy throughout the day, MEAL for times where you just can’t get a nutritious meal in, and PROTEIN for a high-protein snack following any workout or just to get in that extra boost of plant-based protein throughout your day.

By starting small, being consistent, creating a supportive environment, tracking your progress, and being patient with yourself, you are well on your way to developing sustainable, healthy habits that will support your long-term success and growth in 2023 and on.

 

 

Part 2: Effective Goal Setting


Now that we’ve given some tips on the foundation of forming these healthy habits, you can expand upon the impact by setting goals to pair with them. Setting goals is an integral part of personal and professional development, as it helps us to focus our efforts and continue to stay motivated. By setting goals, we can also measure our progress and make adjustments as needed to ensure that we are on track to achieve our desired outcomes.

However, not all goals are created equal. In order for goals to be effective, they must be well-defined and aligned with our own values and priorities. Here are 5 tips below for setting effective goals:

1. Make your goals SMART: Specific, Measurable, Attainable, Relevant, and Time-bound. This means that your goals should be clear and specific, with a measurable outcome, and be achievable within a certain time frame.
For example, if you want to run your first marathon, detail out a specific event you would like to attend, and then set specific and measurable steps to guide your training; such as running 3 miles week A, 6 miles week B, and so on.

2. Set goals that are aligned with your values: Make sure that your goals are in line with your personal values and priorities. This will help you actually enjoy and commit to these tasks, even when motivation is running low some days!
Ask yourself; what do I really want to achieve – and more important WHY?

3. Break your goals down into smaller, more manageable tasks: Large, long-term goals can seem overwhelming and difficult to ever achieve. By breaking your goals down into smaller, more manageable tasks, you can count your wins as you move along, which will help reduce burnout.

4. Set deadlines: Deadlines can help you stay on track and ensure that you are making progress towards your goals.
We recommend writing these deadlines down and checking in regularly to ensure you’re holding yourself accountable for your daily actions.

5. Review and adjust your goals regularly: It is important to regularly review and adjust your goals as needed to ensure that you are still on track to achieve them.
We’re all human and sometimes life can get in the way of what we originally had planned. What’s important is that you’re being realistic and acknowledging areas where you need to pivot!

"Once spring comes around and the count down to summer backpacking trips starts, it’s time to make some goals! We usually want to be hiking 15mi/25km and carrying 20-30lbs by late June/early July, so we gradually increase our walking distance and load weight.


I’ve made the mistake of increasing too much too soon, so it’s important to give yourself time to reach the goal without injury."

-Brigid Scott, Hiker & Photographer

We hope that you enjoyed these tips and continue to use them as inspiration to fuel your everyday adventures! We would love to hear all about the progress you’re making in 2023 by sharing with us on social media using the hashtag #fueledbyprobar.

So what are you waiting for? Your next adventure starts now!

 

 

 

Park City Bike Racing (PCBR) team was created to share the love for riding and racing bikes. The team continues to evolve into an amazing group of athletes and influencers who #spreadthespoke as PCBR ambassadors and PROBAR is excited to be supporting them through their everyday adventures!

Winter, yes please!

For a lot of us winter is coming in hot… or cold?!?...you get what I mean. Here at Park City Bike Racing (PCBR) in Park City, UT winter is something that is more than welcomed. While bike season goes into hibernation team members choose 3 main activities to keep and improve their fitness for the Spring season:

Strength and Mobility Training

Indoor Trainer

Nordic Skiing

Strength and Mobility Training

If there is only one option to pick as a Winter training option we suggest it’s Strength and Mobility. PCBR team members have been fortunate to work with Off The Mountain (OTM) here in Park City, UT. OTM’s mission is to keep people out on the mountain by strength training and building joints that can handle the activities we all love. A great pairing to strength training is the PROBAR Protein bar, 20g of plant-based protein to kickstart your recovery!

Here’s Ben Vantresse from OTM (Owner and Trainer):

“One of the best things a cyclist can do during the winter is to strength train. Several PCBR team members have had the opportunity to train with Off The Mountain here in Park City, UT. OTM has helped members overcome injuries and have moved the needle with performance training.

Two of the main benefits of strength training are increasing your strength to weight ratio (increased power on the bike) and moving in different ways than cycling provides (injury mitigation). Everyone can use more power and the simplest way to do this is to begin a strength training program. By strengthening the entire body you are creating a healthier, more robust human. A healthier human can have more fun and play harder on the bike.”


Indoor Training

No indoor trainers on a powder day! That's a thing, right? In all seriousness indoor training with a structured training plan can set you up for an amazing riding season. Structured plans are efficient and the most effective way to meet your season goals. Smart trainers and training apps have made this option a lot more convenient in recent years. Having workouts customized and differentiated allows more time to do other things like ski pow!!!

After choosing your coach/training app/plan, setting your space up is key. Here are our top suggestions for having a dialed indoor set up:

Towel or Towels - You are going to sweat…a lot. So, make sure to have your towel or towels on hand. These can be used to wipe your face, arms, legs or anything else. These can also be strategically placed on your bike so that all that sweat is not pouring down onto your drivetrain or other expensive parts. Your handlebars (as seen in pic) are another place people like to place a towel.

Fan - You are going to sweat…a lot. Having a fan with a remote is a pro move.

Yoga Mat - You are going to sweat…a lot. I feel like that may have been mentioned already? The pro move is to set the mat up under your bike so you don’t have to mop your floor every workout!

TV, Monitor, Audiobook or Podcast - Staring at your wall is not that fun. Especially for those longer workouts. This is a great time to use a streaming service, catch up on your favorite podcast or listen to a new Audiobook.

Water and Fuel - Don’t let not moving, your fan and towels fool you! It’s important to remember you are still working hard! So, stay hydrated and don’t forget to consume those carbohydrates. Another pro tip, now is a perfect time to try different products and see what works for you. For example, pick up a Starter Pack from PROBAR and you get all their products to see which options you love!

Significant Other Sitting Next to You, Working - You don’t really need this. But, I love this pic from team members Erin Sweetster (on bike) and Sam Sweetser (on computer) that gives you a glimpse of what it's like when the twins are finally asleep.


Nordic Skiing

First, if you have never tried Nordic Skiing know that it is super fun. Second, know that it is very very hard! But, you are reading this because you can do hard things and seek out hard things to do!

Nordic Skiing, specifically skate skiing, is so fun! There are a number of team members that choose this as their number one choice for cardiovascular fitness during the winter months. PCBR team members Libby Ellis (shown in pic w/mom) and Rose Kjesbo both skied collegiately and crush. That said, it does not matter if you have been Nordic skiing your whole life or for a few years the pain is the same…but some may move a bit faster than others. PROBAR Bolt gummies are a great snack for hard days on the skis!

Here are our top five reasons you should Nordic Ski this winter:

-Some say it is “the best cardiovascular activity known”. Mic drop.
-Gliding on snow could be the best thing ever.
-Super efficient workout as you are activating so many things/muscles!
-It is considered a “low impact activity”.

Once again, sliding on snow is the best thing ever.

You get to be outside in the winter!

Veronica Paulsen is a professional skier based in Jackson, WY who loves to spend time on the mountains, skiing off big cliffs and famously landing a backflip into Corbet's Couloir. Here are some tips from Veronica on how she spends her fall getting ready for the ski season:

Winter is coming and while we’re all excited to run out onto the slopes and get our first pow shots of the season, there’s a few things I do every fall to prepare myself before I step out onto the hill.

First: train, train, train!

Weightlifting and physical training is the most effective injury prevention there is. All summer and fall I work on building my strength, on quickening my feet with plyometric training and improving my cardio for the hike up. At every visit to the gym, I bring a PROBAR PROTEIN Bar to make sure I can start my recovery as soon as I finish a workout.

Here are some of my favorite exercises: Power Clean - this exercise is great for improving your power and quickness under a significant load. I think it’s one of the best ways to simulate the impact you get when you land a big cliff drop.

Any balance exercise on the bosu ball or slackline - training balance really strengthens all of the little stabilizer muscles in your knees and your core that are going to keep your ligaments safe while speeding down the hill.

Box jumps and ladder drills. Training your feet quickness will help you react quickly on the hill. There are always unexpected sharks and snow snakes on the way down, and being able to recover quickly when things go wrong could be the difference between staying on your feet or going for a tumble.

Second: go through all your equipment and make sure it is in good condition.

If every year you forget to put summer wax on your skis before you store them away (like me), you’re going to want to quench your bases before you get out on the hill so you don’t start the year off slowing down your crew.

Check for core shots that you might have gotten from those late spring laps, and check your edges for any rust if some moisture could have gotten into where you store your skis.

When you do finally get out on the hill for the first time, TAKE IT SLOW.

Remember that you have all season ahead of you, and taking the first couple of days to warm up the muscles will help you stay healthy for the rest of the season, not to mention the sharks that are lurking under the surface in early season.

I always make myself keep my skis on the ground for the first day out there, and while it’s hard to resist a good jump, I always feel better prepared mentally and physically, if I have taken the time to properly warm up.

Rhode-Island based photographer, Megan Brief shares how she got started shooting Wildlife photography and her best tips to help our readers document their own adventures!

"Before my family got their first digital camera, I would go outside and sketch any animals that I stumbled upon. The drawings lacked artistic talent and biological accuracy, but I still really enjoyed capturing their hidden lives—big and small.

I spent the early 2000s imagining I had super powers with the super zoom lens. Suddenly, I was able to use technology to observe insects and the “invisible” creatures beyond our purview. Later, I borrowed my dad’s iPhone, insisting there was a microcosm to be seen, I only needed a minute to get a photo of it.

His storage space quickly filled up, as did mine when I upgraded.

I spent a few years borrowing my aunt’s camera with her portrait lens, only to use it for wildlife purposes. During COVID, I purchased my very own Sony mirrorless camera.

Now I bring my A7III with me everywhere! The 24-70mm GM lens is my go-to, but I am saving up for a telephoto lens that can help me reach animals on land and in the sky. 

The biggest step in my process has been practicing in my own backyard. National Geographic encourages photographers to shoot what’s within their immediate orbit until you’ve told its story from every possible perspective.

I love to travel and I especially love to meet new species I’ve only read about, but nothing is worse than getting an overexposed or grainy photo of a rare animal because you’re not quick enough on the trigger.

Make the ordinary interesting!

Experiment and don’t be afraid to lay down in the dirt for a unique angle. 

Composing a visually compelling photo really comes down to patience. For years, I made do without zoom capabilities and it taught me how to get as close as possible to animals without disturbing them.

Sometimes, when I am still enough, they will even approach me! It’s not just about waiting for them to make eye contact with you though, or for them to play with their kin or attack their prey; because nature is so unpredictable, you have to be willing to adapt to their behavioral patterns - rain or shine.

For example, if you want to scope out the wolves of Yellowstone, you have to be out of bed by 4am. If you want to photograph the mating rituals of the cock-of-the-rock, well then, you have to trek for hours through an Ecuadorian rainforest ankle-deep in mud, then wade through a rushing river full of fishing spiders all before sunrise.

My best advice is to prepare to be uncomfortable, pack some snacks and embrace the adventure!

In this two part PRO-TIPS series, we are happy to share photographers Gavin & Brigid's best tips.

SF Bay Area-based photographer/cyclist/trail runner Gavin Murray shares some pointers on getting comfortable with adventure photography.

📱 I've found that the most critical factor when it comes to on-bike/on-run photography is finding a setup you feel comfortable bringing on your adventures; if that's solely your phone, great! I have a rotation between my iPhone, pocket camera (Ricoh grii), and mirrorless camera(fuji xt2).

📷 I do a once-over on my camera before heading out to check battery life, SD cards, and settings. Becoming familiar with my gear kicked my photography game up a notch. It's worth playing around with settings like exposure, this includes on your phone, and don't be afraid to make "mistakes".

🌅 Shooting at sunrise and sunset is an easy way to add some pastel-colored goodness to your photos, but there's never a wrong time of day to shoot. In the heat of the day, look for interesting shadows and reflections. Play with movement by focusing on a subject (like your riding/running partner) and dropping the shutter speed while on the move to blur the background. I always make sure to pack a snack. There is nothing worst than waiting for the perfect lighting and being distracted by hunger!

PROBAR PEAK and BOLT are easy to carry and delicious.

😯 I think the images that I like the most in my photography and other photographers' work aren't necessarily just grandiose vistas but are often photos that show something special about that ride/run.

Try to highlight something YOU find compelling rather than a "Instagram" moment. We are so overly saturated constantly with new media on our phones and computers, it's easy to lose our style. Stay true to your work!

🐶 I challenge myself to take at least one photo per adventure, including just taking the dog for a walk. Photography is a great way to slow down and appreciate the world with new eyes. 

Alberta based photographer & hiker, Brigid, share her best tips to help us enjoy and improve our landscape photography!

📐 Ensure your Composition is pleasing to the eye (follow the rule of thirds, make sure your horizon is straight, and if possible, use a pretty foreground) 

🌅 Although all times of the day can make for beautiful pictures, I love shooting late afternoon, golden hour, and sunset. Lighting has the ability to really make a scene pop. 

🤩 Pay attention to photographs on social media that you yourself are drawn to and determine what it is you like about them. Play around with the manual mode and find out which settings work for the light you have. 

👀 Get off the beaten path and find something unique.

🎉 Have fun! Don’t stress about missing that sunset, there’ll be another one tomorrow and enjoy a snack!

A little throwback to our time this last week at the @barracudachampionship

We spent a total of 7 days on this beautiful course and met some incredible people along the way! ⁠

Chez Reavie, the 40-year-old PGA Tour veteran held off Alex Noren to take the title at the Barracuda Championship at Tahoe Mountain Club in Truckee, Calif., and in turn became the oldest winner on tour during the 2021-22 season.

Reavie made two of his three bogeys for the entire tournament in the final round on Sunday but offset them with four birdies that earned him 6 points on the day in an event that uses the Modified Stableford Scoring format.

Noren charged with eight birdies and two bogeys on Sunday, but fell one point short of Reavie's tournament total 43 to 42.

A big THANK you to the @pgatour, @barracudachampionship, and the @tahoemountainclub for puttin on a spectacular event and allowing PROBAR the opportunity to sponsor!

Players were excited to snack on some of our MEAL in between plays and we noticed our BOLT's to be widely popular during the heat of the day.

Special shout-out to Reno Local Food Group, Renegades, and all the people that made our experience amazing!⁠

Carly Moree was the first woman to attempt the men's unsupported record on the 223-mile Nüümü Poyo/John Muir Trail. She is the Owner & Founder of Rocky Mountain Hiking Company, offering guided hikes and backpacking trips in Colorado and California.

Carly is the co-author of the popular thru-hiking book "Pacific Crest Trials" and has hiked and run thousands of miles on trails, including the Grand Canyon rim to rim to rim, both the Pacific Crest Trail and Appalachian Trail, and the Tahoe Rim Trail. She is an outdoor consultant, author, hiking guide, and endurance athlete. Carly can (mostly) be found living in Golden, Colorado.

Here are a few tips from Carly on how she handles Fear out on the trail:

"My fear on trails when I’m hiking and running solo is one of my strongest assets. Let me explain. I used to think any and all fears related to my outdoor adventures were something I needed to overcome. When someone asked how my solo backpacking trip went, I wanted to tell them I slept peacefully under the stars - Rather than the reality which was I slept with one eye open convinced an animal would pounce on my tent. When I got back from a Saturday afternoon run, I wanted to tell friends it was 'totally chill,' instead of saying I kept looking over my shoulder every ten seconds. 

I wanted to be fearless.

I thought being fearless in the outdoors meant I could then fully enjoy being outside. That if I could just get rid of those nagging little fears in my brain, I could enjoy the outdoors how I thought it was meant to be enjoyed: Unafraid. So I tried very hard to push my thoughts away whenever they popped up while I wrestled my sleeping bag into my hiking pack or stuffed MEAL bars into my running vest. This would have worked perfectly, except for the fact that I kept getting hung up on one thing - What if I do believe there are things to be afraid of in the outdoors?

Does that mean I shouldn't go?

Because lemme tell ya, it takes a heck of a lot of energy to try and convince yourself there’s nothing to be afraid of on trail when you know full well there is plenty. That question of, does that mean I shouldn't go? This one I have chewed on for years, more so than any number of BOLT's I've consumed.

Thousands of miles of hiking and running on dirt paths, mostly solo, have landed me on this answer: Being fearless in my outdoor pursuits is quite frankly, dangerous. I want to bring my fear with me. I want to still go and have a great time, despite having fear. 

 

Here’s what I’ve learned about having fear on trail (especially solo), which has been a total game-changer for me:

Fear Doesn’t Go Away With Experience. It Shifts.

Last year I attempted a 223-mile hike/run on the Nüümü Poyo (John Muir Trail) in 3 days, which just happened to be the men’s Fastest Known Time. While the attempt didn’t go exactly as planned, one thing did: I was f****** scared.

When I stood at the base of Mt. Whitney at the start of the 72-hour attempt, I was scared of severe altitude issues such as HAPE and HACE. When I descended down the endless rocks of Glen Pass in the dark around mile 40-ish, I was afraid of rolling an ankle. Or both. Entering into woods around 12 am alone felt as if I were walking into a mountain lion’s den, which was utterly terrifying. When I started hearing voices at mile 60 going up Pinchot, I wanted to pee my pants. And I did, eventually (twice). By mile 110 I didn’t have fear but only because I was too exhausted to care anymore.

It’s not like the Nüümü Poyo was my first ever big attempt on a trail. I had already thru-hiked a couple of them, I’d covered 40+ miles per day for almost three weeks in the Washington and Oregon sections of the Pacific Crest Trail, and I’d run an out-and-back of the Grand Canyon. Despite all this experience, I still had fears. The difference was I now understood that it was healthy to be afraid and that it made complete sense. That there was no point in trying to push that fear away, because it was there for a reason (hint: because wandering alone in the middle of the night in the Sierra Nevada Mountains is scary AF!)

 

So when that question came up during all my training for the Nüümü Poyo, does that mean I shouldn’t go? I already understood something very key about fear: It shifts. My fears on the Appalachian Trail in 2013 involved being terrified of bears, camping alone, and asking for help setting up my tent.

But over time that fear changed. I became less preoccupied with the thought of seeing bears on the trail and more concerned about hypothermia (because seeing 500 bears and getting rained on every day for 5 months will do that to you). After a hairy encounter with some dogs on the Pacific Crest Trail, I became very afraid of dogs that are off-leash, a fear I face every day in Colorado. After the Grand Canyon run, I became fearful of all things Grand Canyon.

The more miles I gathered under my feet with each of these adventures, the more I noticed new fears coming up.

So Where Does That Leave Me? Prepared and Empowered

Having fear doesn’t mean I go into these attempts totally unprepared. Quite the opposite! Fear helps me determine where to put my attention and how to prep so that I can have a safe, enjoyable (type-2 fun) experience. After all, it’s not like I want fear to completely take over my experience. So I get prepared by taking action. What action, you ask? I gather data. I ask questions. I talk with people who have pursued similar attempts in the outdoors. For example, I watch virtual presentations on lightning awareness, figure out who gave that presentation, track them down on the internet, get their phone number and email, and eventually, connect with them so I can ask for further information. That type of action.

I educated myself on the symptoms to look out for in terms of HAPE and HACE before starting the Nüümü Poyo. I talked with doctors. I brought a Garmin inReach. I trained for 8 months. I hired a coach. From all my research and conversations, I now know the risks of a 223-mile unsupported attempt in 3 days, so I can make informed decisions about which gear to bring.

I also give myself permission when I’m on trail - permission not to chat with someone if I don’t feel like chatting. Permission to be “rude,” reminding myself I don’t owe anyone anything out there, not even a conversation.

 

If I told myself I was fearless, I wouldn’t take any of the above steps, which could put me in a position of being unprepared - and that is truly very dangerous. By admitting my fears to myself, I’ve learned a lot of helpful ways to stay safe out there. It’s also helped me talk through scenarios ahead of time, so that when I’m hallucinating people that aren’t there on the Nüümü Poyo, I still have that voice in my gut reminding me, ah yes, we knew this would happen. I can stay calm.


I now take all that energy I was previously using to push fears away and instead, put it towards knowing I’ve done everything in my power to have an enjoyable time on some dirt. Taking specific action toward my fears doesn’t make the fear completely go away, it does one better - It empowers me. And if any of my fears did turn into a reality, it gives me options.

So when I’m packing up for the men’s unsupported FKT attempt again this year on the Nüümü Poyo, you can bet I’m bringing my fear with me."

 

PROBAR is excited to have supported all of the runners participating in this milestone event!

Over $325,000 (and still counting) Raised for PCEF Programs Supporting Our Students, Educators, and Schools!

Almost 20 years ago PROBAR began making and selling delicious, on-the-go plant based food in Park City, UT.

PROBAR believes strongly in supporting our local community.

As Utah has the lowest per pupil spending in the country PROBAR has been a longstanding proud supporter of the Park City Education Foundation to help fund our schools.

If you would like to support Running With Ed, they are still accepting donations. Their proceeds go DIRECTLY to the public school classrooms, changing lives and opportunities for thousands of students.

 

Here is a recap from Park City Education Foundation:

"WHAT.A.DAY! We are on Cloud 9 here at the PCEF Office. If you were able to take part on race day or follow along on social media, you know why.
Picture perfect weather. Costumes, joyous smiles, huge hugs, memories made. Even a little running thrown in:)
Thanks to your support, we exceeded our wildest expectations for the day. We heard over and over again: IT'S SO GREAT TO BE BACK! Back with the start and awesome Finish Line celebration at the Fieldhouse. Back with the excellent exchanges in full party mode. Back to being one of Park City's favorite days of the year.
Thanks to you we were able to smash both our participant and our fundraising goals!

You know the cause is critical - supporting PCEF means supporting our students, educators and schools. If these past two years have shown us anything, it's that our educators and schools are essential for successful businesses, families, and communities.
One last thing. Save the date for May 20th, 2023 for next year's RWE. We've won Park City's Favorite Fundraiser eight years in a row - we plan to win it again this year and make it nine:)"

The PROBAR team was excited to be present once again, supplying runners with all of their favorite snacks. BOLT's and PEAK's during the event and some PROTEIN bars to help the finishers recover from their effort!

Spring is a beautiful time to go and explore mountains. Below are some of the best hiking tips from one of our avid users and outdoor adventurer, Brigid, on how she gets ready and puts in the work in the winter & spring to tackle big objectives, hikes and overnight trips over the summer.

Brigid has travelled the world, hiked the PCT, gone on countless backpacking adventures and has enjoyed the whole process!

 

The sun is out and the air is actually starting to feel warm again; that means it is time to get into shape for spring hiking! In order to avoid injury, it’s important to strengthen those hiking muscles along with increasing your cardio capacity. The following suggestions are methods that I personally use to get ready for spring/summer hiking.

Quad Strengthening – every time I brush my teeth I do either squats or wall sit. It is so simple, but that 2min twice daily really adds up! Remember, any strengthening workout should be supplemented with protein for a fast recovery!

Increase your backpack weight (slowly) – the backpack I bring with me on my after-work walks/hikes usually weighs around 10lbs. I’ll start adding extra water bottles in order to increase the weight – 500mL of water is approximately 1lb. By the end of spring I'm ready to carry 20-25lbs no problem.

Go for a bike ride – in order to prepare for lots of hiking, you want to work all the muscles without too much repetition or impact. Biking (stationary or road/mountain) is a great way to strengthen those leg muscles.

Hit the Hills – a great way to strengthen your muscles AND increase your cardio capabilities is to hike elevation. Try to find a trail or set of stairs that you can tackle, and slowly increase your backpack load.

In Bear country? Bring Bear spray and know how to use it. However, most of the time as long as you let the bears and other wild animals know where you are, they want nothing to do with you and they will get off the trail and let you pass. Your voice (not bear bells) is the best way to let them know that you are entering a forest, coming around a blind corner, hiking through dense bush, etc.

Slowly increase mileage – We manage to get our daily distance up to around 30km in the first week; the convenience of PROBAR MEAL Bars and BOLT helped us be more efficient on the trail! Too much too soon will lead to injury, be careful!

Follow Brigid and her next hiking trips here

Are you ready for Spring? In anticipation of the coming warmth months and growth that comes with it, here are 4 tips to help you optimize this great time of year:

1: Get out of hibernation mode

Time to shake the dust off! We've all had a long winter of evenings filled with movies & hot tea or cocoa (with possibly a few too many PROBAR PEAKS) while sitting under a blanket. Now is a great time to get mentally prepared to be more active & involved

Set aside time to mindfully sit and make goals for what you want to accomplish this spring, and create sub-goals to use as benchmarks on your path to springtime success!


2: Plan to get active

After a long winter, going outside will feel great. Check up on local events, or trails, peaks or destinations you'd like to achieve!

By signing up for an event or sharing your goals, you’re more likely to feel accountable to other people to show up, and are therefore more likely to follow through on your exercise goals. It’s a win-win!

Don't forget to pack your favorite PROBAR snack for extra motivation. Some of our personal favorite for these first spring goals are PROBAR Bolts!

 

 

3: Start your garden

Those of you who garden probably don’t have to be reminded of this. For those with a green thumb, planning a vegetable or flower garden is a highlight of early spring, with all the fun of imagining how beautiful it will be, and how tasty the veggies will be! Those of you who have never tried gardening before – give it a shot!

Raising one or two tomato plants from seeds will give you a sense of accomplishment, you’ll get to know first-hand how delicious garden-fresh vegetables can be, and you’ll get a real sense of pride when you’re able to use the fruits of your labor (literally!) in your own salad or recipe.


4: Spring Cleaning

Many of us agree: cleaning is never fun. Many of us can also agree: having a clean place to live is great. Therefore we need to go through one to get the other. The best way to tackle spring cleaning is to just do it. Schedule a time for you and your roommates, partner, spouse, kids, and/or everyone else well in advance to power through it and get it done.


Be sure to put it on everyone’s calendar. Make up a chore list, split it up, and tackle it. Turn it into an event, complete with party music, fresh air, and peoples’ favorite snacks (PROBAR THINS are a great healthy & delicious motivator!) , and you’ll be done before you know it!

 

Choose Chia! These tiny seeds are a nutrition powerhouse and a great option for a plant-based diet! Two tablespoons of chia seeds contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, and 18% RDA for calcium. They are the richest plant source of omega-3 fatty acids, beneficial for heart health and reducing inflammation. And chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body (1).


The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal, promote a feeling of fullness, and reduce symptoms of IBS-D (2,3).


Chia seeds have little to no flavor, which makes them incredibly versatile. These three chia pudding recipes are just a jumping off point; use your favorite non-dairy milk, swap out blueberries for strawberries, or maple syrup for honey. Try grinding the chia seeds before assembling the pudding to achieve a different texture. Play around with the recipes and toppings and make something that you love!

 

 

 

Plant-Based Chia Pudding 3 Ways

Yield: 2 servings

Time: 5 minutes hands-on; 3-5 hours hands-off


Banana Chia Pudding

1 ripe banana, mashed

1 cup oat milk

½ teaspoon vanilla extract

1 ½ teaspoons maple syrup

Pinch of kosher salt

3 tablespoons chia seeds


Mix all ingredients and let rest in the refrigerator for 3-5 hours, or overnight.

Shown topped with banana slices and chopped PROBAR PEAK Frosted Sea Salt Caramel.

 

 

 

Chocolate Chia Pudding

1 ½ cups oat milk

½ teaspoon vanilla vanilla extract

1 ½ teaspoons maple syrup

2 tablespoons cocoa powder

Pinch of kosher salt

⅓ cup chia seeds

Mix all ingredients and let rest in the refrigerator for 3-5 hours, or overnight.

Shown topped with shaved chocolate and crumbled PROBAR Thins Snack Crisps in Peanut Butter Chocolate Chip.

 

 

Blueberry Chia Pudding

1 cup oat milk

⅓ cup blueberries (fresh or frozen)

1 ½ teaspoons maple syrup

Pinch of kosher salt

⅓ cup chia seeds


Add all ingredients, except chia seeds in a blender. Blend until smooth. Add chia seeds to the blueberry mixture and let rest in the refrigerator for 3-5 hours, or overnight. Shown topped with blueberries and chopped PROBAR Meal Bar in Blueberry Muffin.

Recipe from:

SARAH KIEL, RD, @sarahkielrd

"I am a registered dietitian with 7 years of experience. I originally pursued the field of dietetics because I was frustrated by seemingly ever-changing nutrition recommendations and nutrition misinformation on social media. I also really love food. Whether it's researching, talking about, cooking, or just eating food, it's one of my favorite things to do!"



(1) Suri, S., Passi, J. S., Goyat, J. Chia Seed (Salvia Hispanica L.) – A New Age Functional Food. 4th International Conference on Recent Innovations in Science Engineering and Management. March 20, 2016.


(2) https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/


(3) Bijkerk CJ, Muris JW, Knottnerus JA, Hoes AW, de Wit NJ. Systematic review: the role of different types of fibre in the treatment of irritable bowel syndrome. Aliment Pharmacol Ther. 2004;19(3):245-251

Ryan Light, a PROBAR user and avid runner, shares some active ways to help overcome anxiety. All of us at times have stressful days, days in which we don't feel like doing anything because the stress of day has wiped us out. However, many of us deal with stress and anxiety as a common occurrence in our life. 

This daily stress can lead to lifelong battles with disorders such as panic and anxiety. I was one of those individuals. The daily stress of work, family, bills, you know life, brought me to a breaking point in which the daily stress turned into anxiety and panic attacks.

This lasted for quite some times (years) until I made a decision to break the cycle and get out and start exercising. Once I got into a habit of daily exercising my anxiety and panic slowly faded, did it go away entirely? No! But it became manageable for me to enjoy life once again.

Below are some tips to break the cycle of stress and anxiety in your life.

Break a Sweat for Depression Relief

Could a trip to the gym be just what the therapist ordered? Exercise certainly isn’t a depression cure-all, but a study published in the Journal of Sport and Exercise Psychology found that heart-pumping, endorphin-boosting workouts actually promote happiness.

Researchers say that more physically active people reported greater general feelings of excitement and enthusiasm than less-active people. And beyond its protective effect against feelings of depression, exercise may reduce stress and help you secure a better night’s sleep. That’s why your favorite fitness routine can be an excellent addition to your depression treatment plan. “Exercise stimulates the release of many of the brain chemicals thought to be in low supply when someone is battling depression,” explains David Muzina, MD, the founding director of the Cleveland Clinic Center for Mood Disorders Treatment and Research.

1 - Set off That Runner's High

When it comes to workouts that fight depression, aerobic and cardio exercises have the edge. “To date, the strongest evidence seems to support aerobic exercise,” says Dr. Muzina. While the correct "dose" of depression-fighting exercise is up for debate, some experts recommend 20 to 30 minutes most days of the week.

A recent review of numerous scientific studies found no association between the intensity level of the exercise and its emotional benefit — so simply moving more is a great start. We LOVE to bring some PROBAR BOLT with us on our runs.

Ever heard of runner’s high? “The most tangible example of exercise stimulating certain brain chemicals is the runner’s high that many athletes report experiencing once crossing a certain threshold of exertion while running,” explains Muzina. That euphoria is due to the release of endorphins in the brain in response to the sustained physical activity.

“Endorphins are our body’s natural morphine and, when released by special glands in our brains, they can produce a sense of well-being or joy and also decrease pain levels."

2 - Build Your Muscles

Boost your strength, boost your happiness? A recent study of 45 stroke survivors with depression found that a 10-week strength training program helped reduced symptoms of depression (among numerous other benefits).

“Strength training is about mastery and control,” says Leslie Seppinni, PhD, a clinical psychologist and family therapist in Beverly Hills. “It requires full attention and concentration. More importantly, people can see the results, the outline of the muscles forming, from dedication and training.”

Just be sure to start slowly and use the assistance of a personal trainer if needed. A PROBAR PROTEIN is a great way to kickstart your recovery with over 20g of plant-based protein.

3 - Get Your Walk On

Simply putting one foot in front of the other may be the trick to feeling better — that’s because walking is an aerobic exercise that’s suited for almost everyone. All it takes is a pair of comfortable, supportive shoes, and you’re ready to go. “Practical wisdom suggests that doing something is better than doing nothing in terms of physical activity,” says Muzina. If depression has made you sedentary, start off slowly and gradually increase time and distance.

4 - Go Play Outside

If you enjoy being outdoors, even simple activities such as gardening, throwing a ball around with your kids, or washing your car may do you some good. That’s because a healthy dose of sunlight has been shown to boost mood, likely due to the fact that sunshine stimulates our serotonin levels (drops in serotonin during the darker, colder months have been linked to seasonal affective disorder, or SAD).

“Just moving your body inside or out is exercise,” says Shoshana Bennett, PhD, a clinical psychologist and author of Postpartum Depression for Dummies. “Choose whatever works for you, depending on your functioning level, energy, and preferences.”

5 - Bounce!

Want something super-simple to break you out of a funk — at least temporarily? Be bouncey. “You don’t need to jump, but bend your knees and bounce as quickly as you can for a few minutes,” says Bennett. “This is an easy way to oxygenate your brain and get some endorphins flowing.”