All posts by chris

Healthy Food Habits when Rock Climbing

Rock climbing is an intensive sport; one that involves strength, endurance and cardio-vascular exercise. It is important that you treat this activity as a sport in terms of training, nutrition, recovery period and supplements needed. In fact, healthy food habits are essential to help you reach your optimum potential as a climber. A few dietary guidelines are mentioned below.

Rock climbers are almost always in a state of dehydration when they are climbing. The amount of energy they expend often causes them to feel thirsty all the time. Improve your diet by drinking at least a liter of water when you are climbing. Make it a point to stop for frequent water breaks. By paying regular attention to your hydration levels during training, before and after a climb, you will see an improvement in endurance and energy levels within a month.

You also need to reduce the number of sugar-based drinks you have, till you are able to cut them out completely. Sugar increases glucose and insulin levels in your body, giving you a rush that comes crashing down in a short while, leaving you fatigued and breathless. Any excess sugar that remains in your body and that has not been converted into energy during your workout will turn into fat and get stored in your cells.

Instead of picking up energy drinks and sugar-laden coffees, choose water. If you crave carbohydrates, satiate yourself with an appropriate snacksuch as an energy bar or a berry smoothie.

What your body needs before you hit the climbing gym or the crag is energy. The best way to get this is from the right food sources. Recommended snacks for a climber include fresh fruits like bananas, grapes, cherries, mangoes, pears, kiwis and pineapples. Vegetable crudités of carrot and boiled beets or beansfor a perfect, pre-climbing snack. Eat a light, well-balanced meal from a combination of these a few hours before you climb and you will see the results. Eat these fruits and vegetables raw as far as possible, or combine them to make salads or smoothies, with milk. Nuts of all kinds may also be included. Each of these snacks is easy to pack and carry on a climb as well. Constantly replenish your energy levels by eating small amounts of carbohydrates, measuring up to 200 calories.

While both training and climbing, your body goes through as much stress as that of a professional athlete, it is essential to give your body the right kind of nutrition to help it recover and get ready for the next climb. Ideally, your recovery meal should have carbohydrates and proteins in a ratio of 3:4. Carbs may come from fruits and vegetables, eaten raw or boiled. Proteins may be included in shakes. Right after a climb, a low-fat milk-based drink would serve as a good protein infusion. In a few hours, follow this up with your recovery meal. Rest your body completely for up to 48 hours, indulging only in a few simple exercises to give your body enough time to recover.

Putting together a healthy diet is easy, with the variety of salads, interesting drinks and snacks you can make. Healthy can well turn out to be delicious for climbers!

8 Reasons to Send Your Child to Summer Camp

Summer camps are great places for children to learn and make new friends. They are like training arenas, where in participants hone existing skills and uncover hidden talents. Summer camps may be held indoors or outdoors and may be just a day long or a residential retreat. The activities may revolve around sports, adventure or science along with a blend of adventure activities. Regardless of its nature, Rock climbing Summer camps in Maryland is a great way to spend the summer season.  Here are 8 great reasons to send your child to one this year

Experiential learning:

Summer camps offer comprehensive learning, including theory and practical application of various subjects. The setting is less informal when compared to a classroom. The organizers and counsellors provide personal attention and encourage creativity. Thus, at every summer camp, children learn at least one new skill hands-on.

Social skills:

These camps build social skills as well as character. The interactive sessions encourage children to engage in discussion and team activities with their peers. They teach them to be responsible for each other.

Responsible living:

Children are taught the concept of community living. How to live in a society, care for it and give back are discussed. They are generally taught lessons in good citizenship as well as caring for nature, animals, the elderly and citizens.


Children become independent and confident. For instance, rock climbing is a popular camp activity, somethingthat requires patience, strength and resilience. Painting and dance help them express their creativity. Summer camps encourage kids to participate in such activities so that they acquire new skills and become more confident as they grow.

Holistic growth:

Camps provide children the opportunity to get fresh air, exercise and make like-minded friends – all at one place and time. These are essentials for a healthy development of a child -both physically and mentally. Counselors admonish bullying and gossip, so that children can feel comfortable and work hand-in-hand with their peers.

Disconnect from technology:

Today, children tend to lose themselves in technology. Access to the Internet on personal devices keeps them engrossed for a large part of the day. On the contrary, summer camps offer an enjoyable way to disconnect from technology and reconnect with people. They help children realize their own potential and encourage them to pursue a variety of stimulating activities.

Rediscover Nature:

Considering the concrete jungles we live in today, children often miss out on the beauty and therapeutic value of nature. Summer camps are often held in scenic, natural surroundings that help children reconnect with their environment. Treks, hikes, bird watching and other nature-centric activities serve to enhance their experience manifold.


A camp is also an opportunity where children are introduced to their heritage and culture through book reading, story-telling sessions, skits, dances and plays that make children aware of the history of their country and its people.

These are just some of the benefits your child may gain from a great camping experience. No matter whether your child attends a summer rock climbing camp or a nature camp, they are sure to return armed with an array of lessons learnt for life.

Throw a rock climbing birthday party!

Are you bored silly with the same old birthday parties? Isn’t the piñata too yesterday? There’s no adrenaline rush, no pushing yourself to your maximum at conventional birthday parties. Why not start a new trend?

Ditch the party dress, take up your sports shoes, strap on a harness, fasten a carabineer and throw a rock climbing party! Check out more details of our birthday party programs.

If you are an adventure enthusiast, who would rather climb new heights than simply ascend in age, a climbing party can be a really fun experience. Or if you spend most of your day in front of a computer screen, you need to relax your stiff joints, loosen up your limbs and fill your lungs with oxygen with a rock climbing experience!

Earth Treks offers a private indoor climbing party area, which allows guests of all ages to climb to their heart’s content in a private area, and to serve food and refreshment.

Rock Climbing Party = A Break in the Monotony

Age is no barrier! Climbing can turn into an enjoyable activity for people from all walks of life and ability levels. You don’t have to be a professional mountaineer to scale the walls at Earth Treks Climbing Centers. Enthusiastic instructors are with the group for a full two hours to do all the belaying, maintain balance, break through apprehensions and push upwards. The climbing area is padded with harnesses and ropes used to climb. Earth Treks staff do all the belaying so no experience is necessary.

The whole experience would take about two hours. It is recommended that you book your private climbing event at least four to six weeks in advance to prepare well. To book now Click Here. You may bring along party food and beverages to be indulged in during the halfway break.

The outdoor climbing experience is specifically for nature enthusiasts. For those with no experience in outdoor rock climbing, Earth Treks offers courses for beginners. Start with Introduction to Rock Climbing to get insight into the “vertical world”. Once you feel confident about your belaying skills, the next step would be a course in Intermediate Rock Climbing. If you have a zest for climbing and enjoy new experiences, then sky’s the limit at Earth Treks.

Ditch those maddening deadlines and rush-hour traffic. Take up your climbing gear and set off for a rock climbing gala this birthday. Celebrate not just your day but also your life!

Essential Yoga Exercises for Climbers

The relation between spiritual practices and strenuous rock climbing may seem poles apart, but they actually do complement each other. During climbing, one uses his complete strength generated from the body. The muscles are under constant pressure, especially the traps, biceps, triceps and legs. After a day of climbing, all the muscles in your body start to stiffen and ache, resulting in weakness or discomfort while pursuing your next climb.

During these times the art of Yoga comes to the rescue. Yoga is renowned for its spiritual, mental and physical healing. A yoga session for a rock climber can soothe the physical stress and provides relief of any emotional stigma. Following are some exercises that a rock climber should perform frequently to attain relief from physical and mental stress.

Crescent Lunge: This exercise needs to be performed in order to strengthen your arms, legs and the core of your body. It stretches the groin, legs and hip, while also expanding the chest, torso and shoulders. The crescent lunge strengthens your upper and lower body and also escalates your balance and stability.

Warrior 2: The warrior 2 exercise is very essential for climbers as it increases the endurance in your legs. Practicing this exercise strengthens your hands and legs and is useful in preventing any injuries during your climb. Essential to strengthen upper and lower body, increases stamina, relieves backache.

Half Moon Pose: One more exercise that is crucial for climbers is the half-moon pose. This exercise strengthens your legs and tests your balancing power. A really essential aspect during climbing is to maintain balance and this pose provides the strength to do that.  The pose strengthens your thighs and calves, expands your shoulders and chest, and is also believed to aid in healing leg related wounds.

Chair Pose: A complete body workout is facilitated by practicing this exercise. This pose strengthens your legs, arms and shoulders. It also provides for better stability and enhances the strength of upper and lower body. Strengthens calf muscles, improves mobility of your ankles, expands chest and shoulders.

The above mentioned yoga poses are especially for climbers, these exercises strengthens all the muscles that are utilized during climbing. Performing these yoga poses will make climbing a much more relaxed and joyous experience. There are some yoga classes in Denver area that provide some really useful tips and pointers to climbers and also train them accordingly.

Caress the skies: Top Destinations for Rock Climbing

“Climbing is as close as we can come to flying.” – Margaret Young.

The thought of a million adrenaline junkies voiced in one sentence. Rock climbing isn’t meant for the fainthearted, climbing a vertical rock wall utilizing your own strength and pushing the extremities of your muscles and will power. The catch to that, you are tied only to a rope; this rope is your savior in case anything bad happens. All this may sound scary, but to climbers it’s a way of life, a stress buster or a hobby if one may say so.

People also call it death-defying, but for the climber, it’s the most independent he can ever get. Is it a reckless sport? Ask a climber about the rush they attain from doing this; the goose bumps, the cold wind caressing his body, and the sense of pride and satisfaction after conquering a top. While we appraise the rush, let’s check out some of the most popular sites for rock climbing:

Kalymnos Island, Greece

Kalymnos Island

A climbing venue inclusive of more the 2,000 routes, Kalymnos Island is a popular destination for  outdoor rock climbing. One of the most visited tourist attraction in Greece, this island is hospitable for all, teenage climbers, aged tourists and professionals. A prompt rescue service and properly laid climbable rocks, the Kalymnos Island is a must visit for aspiring climbers.

Agulha do Diabo (Devil’s Needle), Brazil

Agulha do Diabo

Rated by many climbers as the most beautiful and scenic spire, the Agulha do Diabo, aka Devil’s Needle, is a tricky 2050 meters of challenging climbing. It is located inside the Serra dos Orgaos National Park in Brazil. To conquer the peak of the Needle, a climber needs to acquire accurate knowledge about the weather, wind speed and route along with certain improvisations in his/her technique.

Matterhorn Pennine Alps, Switzerland


The most prominent geographical milestone in the European skyline, the Matterhorn Alps in Switzerland is 4478 meters of a pleasurable yet tactical climb. An extremely testing climb that requires proper use of techniques and skills, only climbers with prior experience are permitted to ascend this mountain.

The above mentioned destinations are a must visit for any climber. Nature has so much to offer, especially its splendid creations and scenic beauty, but there are only a few brave hearts that end up experiencing this extravagant phenomenon.