The Dos and Don’ts of Foam Rolling

Foam rolling has become increasingly popular for improving mobility, preventing injury, boosting performance and helping you recover from exercise. Tightness and adhesions (or “knots”) in your body’s tissue are a natural response to exercise, injury and lifestyle.

Foam rolling is a form of self-myofascial release: a stretching technique for treating muscle stiffness and pain. It improves the gliding of the body’s structures, including skin, fat and muscle fascia.

“There are hundreds of foam rollers on the market, and choosing the appropriate length, texture and firmness can be difficult,” says Kate Ligler a certified trainer and wellness manager at MINDBODY. “Remember to start with a softer roller and apply pressure slowly to introduce your tissue to deep tissue massage.” Generally, longer rollers are more versatile for your total body, but they’re difficult to transport.

If you have a painful knot in your quadricep, mashing that overstressed tissue with a foam roller only further aggravates and potentially causes more damage to it. Instead, gently foam roll above and below the knot all the way to the insertion point at the surrounding joints. Releasing pressure around the area helps aid the stressed tissue.

You might be a little sore your first few times and topping off hydration levels helps flush your system — ultimately aiding in recovery. “The pressure of the roller improves your circulation by stimulating blood flow to your soft tissues, and just like any type of massage, sports-related or not, this will leave you less hydrated than when you began,” says  Anthony Chavez, CorePower Yoga director of personal transformation and mindful leadership. Most of the time we roll before or after a workout, so the need to stay hydrated is heightened. As a very general guideline, drink an additional 20 ounces of water when rolling.

If discomfort or tightness appears repeatedly, you need to work on another link in your kinetic chain (neighboring or synergistic muscle), which might be causing the actual problem. Vary your foam-roller patterns and routines to create better balance across all your systems.

“Foam rolling pre-workout will give additional pliability to muscles and help prevent injury,” says Alex Robinson, a Flywheel instructor. “This will also increase the quality of your workout as it will help you achieve an increased range of motion — something that your physique will thank you for by increasing your lean muscle.”

“Many athletes will try to address knee and thigh pain, or general flexibility issues, by foam rolling their IT band,” says Robinson. “The IT band, or iliotibial band, is a multipurpose tendon that runs down the outer thigh. It can become aggravated and inflamed by repetitive motions such as running and cycling.” You don’t want to foam roll the actual IT band. The IT band is not a muscle and you’re not actually breaking up knots or adhesions: At worst, you may aggravate the injury by further stressing on the micro tears and damage. The thick fascial tissue will be painful to roll on but won’t actually have any benefit. Instead, roll the major muscles around the IT band, specifically the quads, hamstrings, calves and glutes.

Want to Really Get to Know Charleston? Explore Its African American History.

From the arrival of the first slave ship through the civil rights era and into the present, Charleston’s black residents have shaped the Holy City’s food culture, art, music, agriculture, faith, and its national reputation. A visit to these landmarks can help create a fuller understanding of the city.

When you’re visiting tidy, pretty Charleston, it’s easy to forget the ugly fact that slave labor built all those handsome old townhouses, historic state buildings, iconic church steeples, and even the brick forts out on islands in the harbor. The enslaved people who lived here forever changed Charleston—and not just through their work in construction and in the fields, houses, and kitchens of the region. They introduced their own languages and rich traditions to the local culture. In South Carolina’s Lowcountry, the blended creole language of West African dialects and English—and the speakers of the language—became known as Gullah, and their foodways, art, crafts, and music exerted influence that still shapes Charleston. 

To understand and learn about the centuries of Charleston’s racial conflict and coexistence, visitors to historic sites can see relics of the past that still resonate today: from the statue of a former slave who was executed for fomenting an uprising to the location of a lunch counter sit-in by black teenagers or the slave quarters of an old plantation. 

Mother Emanuel A.M.E. Church

Emanuel African Methodist Episcopal Church, the oldest African Methodist Episcopal church in the southern United States, was founded in 1816 in Charleston and has been a touchstone of racial tension in the city ever since. In 1822, local whites burned down the church and executed 35 men, including church elder Denmark Vesey, for their involvement in a slave revolt plot. Fear of more potential uprisings led white Charleston to outlaw black churches, so Mother Emanuel’s congregation met and worshipped in secret until after the Civil War.

During the 20th century, the church hosted thinkers and civil rights leaders like Martin Luther King, Jr., and Booker T. Washington and maintained a reputation for race activism and labor rights. In 2015, a shooting at Mother Emanuel by a 21-year-old white supremacist left eight congregation members and the pastor dead. The national press seemed almost as shocked by the congregation’s graceful and swift forgiveness as by the unspeakable crime. In June 2019, Emanuel, a documentary chronicling the massacre and the church’s reaction of forgiveness and faith, was released.

Old Slave Mart Museum

Often staffed by docents who can trace their family history to slaves from the area, the Old Slave Mart Museum tells the story of Charleston’s prominent role in the brutal system of purchasing and trading human beings. Around 40 percent of the enslaved people entering the United States came through the port of Charleston and were handled by the city’s brokers, lawyers, and auctioneers. When 19th-century visitors to Charleston began to chronicle their horrified reaction to the sight of people being bought and sold, the city decreed that the slave auctions be moved indoors, away from the prying eyes of outsiders. This structure, built in 1859 in Charleston’s French Quarter, is believed to be the last extant slave showroom and auction house from the scores that once existed. Inside the museum, through photos, text panels, and a few chilling artifacts, visitors learn about the city’s slave trade and about the people who were held and sold here.  

Charleston City Market

Erected in 1804, the Charleston City Market 

is one of the oldest public markets in the United States and its over 300 vendors sell T-shirts, gourmet sandwiches, tacky souvenirs, and, notably, local crafts like sweetgrass baskets and homewares made in the Gullah tradition. The coiled construction of the baskets is a technique handed down by slaves brought here from Sierra Leone, and many of the basket shapes are well-suited as tools for rice farming, both in West Africa and in the United States.

People generally go to Charleston’s most-visited plantation, Magnolia Plantation and Gardens 

, to tour the grand house and walk the impressive gardens to admire the azaleas and camellias. Those who wander a bit further can view the five slave cabins still standing on property for a chance to see how the plantation’s other residents lived. An engaging 45-minute guide-led tour offered by the plantation, From Slavery to Freedom, allows visitors to explore an often-overlooked dark side to historic houses.

Denmark Vesey Statue 

In 1799, Denmark Vesey used the $1,500 he won in the East Bay Lottery to purchase his own freedom from slavery. Vesey remained in Charleston to be near his still-enslaved family and worked as a skilled carpenter. As an early member of the founding body of the local African Methodist Episcopal Church, he advocated for education and freedom for all blacks. In 1822, Vesey was arrested, tried, and hanged with others for taking part in a plot to overthrow local slave owners. A life-size statue of Vesey was unveiled in Hampton Park in 2014. The monument was the site of a Black Lives Matter vigil held the day after the 2015 shooting at Mother Emanuel AME Church. 

The Old Citadel 

The castle-like building on Marion Square known as the Old Citadel was first constructed in 1829 as the South Carolina State Arsenal because the city’s white populace—outnumbered by enslaved people by nearly 30,000 at the time—were increasingly uneasy about the possibility of a rebellion, especially after the thwarted slave revolt of 1822. The arsenal was converted into a state military academy in 1842. Just a month after South Carolina seceded from the Union in 1860, Citadel cadets fired some of the first shots of the Civil War at Fort Moultrie. After the war, the building was under U.S. federal control until the military academy was reestablished there in 1882. The Citadel Military College moved to its present location on the city’s west side in 1922; the Old Citadel building is now part of an Embassy Suites hotel.  

Fort Wagner or Battery Wagner

Colonel Robert Gould Shaw, the son of a white abolitionist, led the all-black 54th Massachusetts Volunteers Infantry Regiment during the Civil War, most famously at the 1863 Second Battle of Fort Wagner on Morris Island in Charleston Harbor. Shaw died during the assault. The formation of the regiment—the second African American regiment of the Union Army—and the South Carolina battle were dramatized in the Academy Award–winning film Glory. Morris Island, and the crumbling fortifications left of Fort Wagner, can be visited via guided tours from Mount Pleasant or Folly Beach. 

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Avery Research Center for African-American History and Culture

The Avery Research Center for African-American History and Culture, formerly the Avery Normal Institute, has a collection of nearly 4,000 primary- and secondary-source materials that document the legacy of African Americans, especially those living in the Lowcountry. From its founding in 1865 until its closure in 1954, the institute trained African American students as teachers, leaders, and businesspeople. In 1985, Avery was reborn as a research center for scholars and brought into the College of Charleston. Although the center is closed to visitors through the end of 2019 because of renovations, its formidable collection is expanding and important scholarship continues. Exhibits normally open to the public include the Avery Room, a recreated 18th-century social studies classroom, and the McKinley Washington Auditorium that holds displays of artworks and artifacts from the collection.

The Gibbes Museum of Art 

Home to more than 10,000 works of art, includes influential pieces by such African American artists as Jacob Lawrence, Kara Walker, and Romare Bearden, as well as fine examples of local sweetgrass baskets. Three extraordinary artworks on display, in particular, resonate with local flavor and are worth seeking out: full-length portraits of black citizens, painted in house paint on panels of scrap wood and metal by self-taught Gullah artist Sam Doyle.

South Carolina Historical Society Museum

The Robert Mills Fireproof Building, a National Historic Landmark, was designed in 1826 by the architect of the Washington Monument and constructed by slaves. Since September 2018, the newly renovated landmark has served as home to the South Carolina Historical Society. Visitors can tour galleries that showcase 350 years of state history, from displays of artifacts and documents like carved stone mileposts, auction notices, notable correspondences, daguerrotypes, and plantation maps to ultramodern interactive kiosks that narrate the experiences of several citizens and documentary films. 

S.H. Kress & Co.

On April 1, 1960, two dozen black students from Charleston’s Burke High School gathered at S.H. Kress & Co., a five-and-dime store located at King and Wentworth streets. The lunch counter there—and those at other Kress stores—denied service to blacks at the time. The teens refused to leave their stools and were eventually arrested. Their brave action and subsequent arrest inspired a new surge of support in the local civil rights movement. A brass plaque mounted on the front of the three-story art deco building, now an H&M department store, marks the site.

What Happens to Your Body When You Run a Marathon

Participating in a marathon is a worthy goal that should be approached mindfully and with a firm plan of attack. Running such long distances, even with adequate preparation, precipitates several physiologic changes and challenges to the body.

Marathon running is a great way to build your immune system, burn fat and improve mental outlook. There is also potential stress on the body that comes with running 26.2 miles at once. Some of those stress factors can include increased body temperature, stress on the kidneys, lower-body soreness and trouble sleeping after the race.

If you are thinking of running a marathon, here are seven things to consider:

YOUR BODY TEMPERATURE INCREASES

With a marathon, your body temperature rises throughout the duration of the run such that by the end of the race the body’s core temperature will have risen from the normal level of about 98.6ºF to temperatures as high as 102–103ºF (similar to the temperature you might have with the flu or other illness). Adequate hydration during and after your run, plus careful attention to the dangers of hyper- and hypothermia, ensures a safe finish.

2

YOU MAY LOSE A TOENAIL

Toward the end of a marathon is when you may start to feel the effects of tissue damage on your muscles and joints, especially going downhill. Your foot is cushioning each step and with each stride there may be small injuries to the feet. As many marathon runners know, it is not uncommon to lose a few toenails due to the micro-trauma of each stride on the foot. Properly fitting shoes should minimize this, but may not completely solve the issue for every runner.

IT MAY TAX YOUR KIDNEYS

The kidneys may suffer as a result of running a marathon. Yale researchers have shown that immediately after the run, upwards of 80% of marathon participants showed some form of mild-to-moderate insult to kidney function (also known as Stage 1 Acute Kidney Disease). Gradual exercise generally does not cause acute renal failure. Only strenuous exercise, coupled with not paying attention to water supplementation during exercise, can easily lead to kidney injury; even acute renal failure. Adequate hydration and paying attention to one’s body are the best preventative approaches.

YOU BURN LOADS OF CALORIES

This may be obvious, but it’s still worth mentioning: As you start your marathon, calorie demands may approach 600–800 calories an hour very early in the event. The average body stores 500 grams of glycogen, which equates to approximately 2,000 calories of glucose available for immediate mobilization. On average, every mile run burns 100–125 calories of glucose which means 20 miles in the entire glycogen/glucose supply has been exhausted. This is when most runners hit the infamous “wall,” also known as the point where they feel like they can’t go any further. Fueling properly with sport gels and electrolyte drinks throughout the run helps, but on rare occasions, hypoglycemia can lead to a runner passing out.

YOU MAY HAVE A POST-RACE SLEEPLESS NIGHT

Many people have trouble falling asleep after running a marathon, in spite of feeling very tired. One reason for this is elevated levels of the stress hormone cortisol as a result of putting the body through the challenges of the distance.

YOUR LEGS AND LOWER BODY WILL BE SORE

Your legs may begin tightening and cramping during or immediately after the race, but delayed onset muscle soreness, DOMS, typically kicks in the day after the race and is worst over the next 2–3 days. There isn’t much you can do to prevent or deal with DOMS, though some people take anti-inflammatories to lessen the pain.

YOU’LL ENJOY MANY HEALTH BENEFITS

There are many benefits to running. “Running marathons improves your immune system so your body functions are more effective and efficient at fighting off germs,” says Dr. Michael J. Barber, board-certified internist, cardiologist and electrophysiologist. “You can also lose weight: Running long distances is a way to burn lots of calories and, if a nutrition program is incorporated into training, can eventually result in decreased body fat.” Running marathons also provides tremendous mental benefits including increased confidence, improved cognition and concentration, decreased stress and improved general overall outlook.

Should you travel this summer to Mexico amid safety, algae and political concerns?

The travel and tourism industry is a major economic driver for the Mexican economy, with over 44 million visitors expected in 2019. 

However, the current U.S. political climate toward Mexico, safety and security concerns even in tourist areas, the dismantling of the national tourism board in May and reports of massive amounts of algae washing up on some beaches may leave some travelers with doubts on whether to travel to the destination. 

And whether tourists should travel to Mexico may depend on where they're going and how they prepare. 

In May, YestoMexico, a U.S. nonprofit organization that seeks to educate travelers about Mexico in order to encourage visitation, surveyed a network of U.S. travel agents and professionals in the Mexican tourism industry about the perceived impact of media reporting in the U.S. on Mexico’s reputation. Of the more than 200 people who responded, 93% said they felt that Mexico’s reputation as a tourist destination has been at least slightly impacted as a result of constant news reports on immigration and border security issues.

Political backdrop

In a deal announced Friday, Mexico agreed to increase security along its southern border with Guatemala, where many Central Americans are crossing into Mexico on their way to the U.S.

In addition, Mexico has agreed to take "decisive action to dismantle human smuggling and trafficking organizations as well as their illicit financial and transportation networks," according to an overview of the agreement released by the U.S. State Department. 

President Donald Trump had threatened 5% tariffs on all Mexican imports unless officials there figured out a way to crack down on the flow of Central American migrants. 

“The ongoing politics surrounding what’s happening at the U.S.- Mexico border is a factor that can’t be ignored, says Tom Brussow, president of YesToMexico and Sunsational Beach Vacations, a travel agency based in Wisconsin. "While the constant news flow, which often generalizes Mexico unfairly in a negative light, surely affects how Mexico is perceived, the truth is Mexico’s most-popular tourist destinations are hundreds of miles away and are unimpacted and uninvolved in the political issues driving these headlines.”

Dissolution of the national tourism board

In May, the Mexico Tourism Board, known as the Consejo, was hit with drastic cuts.

"The decision by Mexican President, Andrés Manuel López Obrador (AMLO), to disband the Mexico Tourism Board is unfortunate for those of us who want to promote and share the wonders of Mexico with the world," said Zachary Rabinor, CEO of Journey Mexico, a network of travel agents and travel planners specializing in Mexico. "It is great to see AMLO's passion for investing in the Mayan Train that will traverse the Yucatan Peninsula, but promoting Mexico as a world-class travel destination is equally important."  

Funding is being diverted from the tourism board to the Mayan Train project, which aims to create more comprehensive transit for local communities.

The individual states of Mexico are now reliant on their own funding to promote themselves to foreign tourists instead of centralized government help.

"The dissolution of the Mexico Tourism Board has affected us by not having a promotional umbrella campaign for the entire country and different segments in the country, the majority of which have always promoted the Quintana Roo destinations," Dario Flota Ocampo, Director of the Quintana Roo Tourism Board told USA TODAY. Quintana Roo includes the hot spots of Cancun, Riviera Maya, Tulum, Playa del Carmen and Cozumel.

"The greatest impact has been on budget. For example, participation in international trade shows and fairs now costs us five or six times more than what it cost before," Ocampo said.

"Following the dissolution of the Mexico Tourism Board, the Jalisco State (capital is Guadalajara) has begun to work more closely with neighboring states, like Guanajuato and Mexico City in order to join resources and use them in more efficient ways to promote their destinations," Germán Ralis, Tourism Secretary of the Jalisco State told USA TODAY.

Is Mexico safe?

The U.S. State Department currently has a "Level 2" travel advisory warning on a scale of 1 to 4, which means "exercise increased caution." But some of Mexico's states have Level 4 advisories, including Colima, Guerrero, Michoacán, Sinaloa and Tamaulipas. Common tourist regions like Baja California, Yucatan, Quintana Roo and Oaxaca have a Level 2 advisory.

Some tourists have recently had safety issues while traveling to Mexico. Thomas Finn, mentioned in a Twitter post that he was robbed in Mexico June 3. "A guy took $200 from me in Cancun night club, and he made a lunge towards me and before he could hit me, I hit him in the head with my water bottle and immediately sprinted away back to my hotel," Finn told USA TODAY in an email. 

Tourist areas are not immune. 

The State Department issued a travel advisory in August 2018 warning American citizens headed to Mexico to use caution in several states the same week eight bodies were discovered in Cancun outside of the city’s beach hotel zone, though the warning did not refer to the Quintana Roo/Cancun area.

An investigation last year from the Milwaukee Journal Sentinel, which is part of the USA TODAY Network, found that more than 170 travelers had become sick, seriously injured — and in some cases died — after drinking small and moderate amounts of alcohol at all-inclusive resorts throughout the country.

David Leventhal is the owner of Playa Vivaresort in Zihuatanejo/Ixtapa in the Guerrero state, which has a Level 4 travel advisory warning (do not travel). Leventhal believes the travel ban in his region is wrong because it is a blanket ban on the entire state. "This is like banning all travel to a state like Colorado as a result of a series of school shootings," Leventhal told USA TODAY. "Tourists are in no more danger skiing in Aspen or Vail as a result of school shootings. Potential gang violence in the non-tourist areas does not make beach vacation tourist areas dangerous."

Some cities and states in Mexico are creating new security measures to maintain and increase tourism. Rodrigo Esponda, Managing Director of the Los Cabos Tourism Board told USA TODAY that Los Cabos implemented a five-point turnaround plan in 2017 to strengthen security infrastructure. As a result, Esponda claims the destination  experienced over a 90% decrease in crime since 2017.

"Mexico’s most popular tourist destinations like Cancun, Riviera Maya, Puerto Vallarta, Mexico City and Cabo San Lucas remain safe," says Brussow. "Perception doesn’t always match reality as often violent crimes that are reported on in the U.S. take place outside of main tourism zones. However, by tourists using common sense and taking reasonable safety precautions, they should have no hesitancy in visiting Mexico.”

Mike Nelson, owner of mexicomike.com, a site that educates people on driving and road tripping in Mexico, agrees.

"I drive all over Mexico frequently to update my highway guides for driving tourists," Nelson told USA TODAY. "I’ve been driving Mexico for 40 years, and my opinion is that Mexico is safer for tourists today than it was five years ago. Recently, I drove about 1,025 miles round trip from Reynosa to the town of Calvillo, Aguascalientes. I was alone and not once did I feel unsafe even though most of my trip was in areas classified as Level 3 (reconsider travel)."

Some Mexico beaches overrun by algae

Another issue that has become more prominent is that Caribbean beaches in Mexico, including Cancun and Cozumel, are suffering from algae bloom. The putrid macro algae, or sargassum, is being brought from somewhere between the Atlantic Ocean and Brazil by ocean currents.

"The sargassum season is generally from May to October; however it has historically been light to unnoticeable," said Rabinor of Journey Mexico. "In the past couple of years, Mexico along with the Caribbean has experienced especially heavy episodes of sargassum."

Rabinor urges travelers to check with their hotels to make sure they have procedures in place to clear their beaches of the algae as needed. Some days the hotels may need to clear the beaches more than once a day, while other times it may be needed just a couple of times a week depending on the sargassum levels.

"We recommend that travelers work with reputable Mexico travel providers, who are constantly monitoring the situation so that they are more likely to stay at a property that has plans and the means to manage their beaches," Rabinor said. Journey Mexico has a blog with updates on Mexico beach sargassum levels.

Measures to repurpose the sargassum are also underway. "Numerous projects have been proposed by government and private entities to use the sargassum in composting, fertilization for golf courses, shoe soles, construction materials, cellulose to make paper, to generate electricity in hotels and obtaining collagen for cosmetic use, among other ideas," Ocampo said.

There are other attractions beyond the beaches, like golf and spas that make the Quintana Roo region still worth a visit, he added.

One Square Mile: Hamilton Heights

The brownstones in Hamilton Heights once housed famous creatives like Ralph Ellison, Lena Horne and George Gershwin. The neighborhood is still home to a mixture of ethnic groups, including people from the Dominican Republic, Puerto Rico and Ethiopia, which lends to a blend of cultures seen in the fashion inside the neighborhood’s thrift stores, bus stops and delis. Grad students who attend City College or walk to the nearby Columbia University Manhattanville annex lend to young energy in local cafes such as Chipped Cup and bars like Harlem Public.

Harlem Public

Harlem locals say this place has the best wings in all of New York. Choose from flavors like apricot BBQ and garlic-Parmesan-ranch. The pub has more than a dozen beers on tap and is a popular after-work spot to watch a game or dine in the outdoor seating area.

Harlem Public, 3612 Broadway New York, N.Y. 10031

At the Wallace

Located next door to Harlem Public, it’s the best place to grab drinks and meet people in the neighborhood. If you like drinking cheap beer and eating grilled cheese sandwiches while wearing expensive sneakers, this is the place for you.

At the Wallace, 3612 Broadway New York, N.Y. 10031

One Stop Patty Shop

Some say the best Jamaican food is in Brooklyn, but this place challenges that theory. It offers not only traditional Jamaican meat dishes but also more vegetarian friendly options like lentils and vegetable coco bread. It always seems to be out of at least one thing — a testament to its popularity.

One Stop Patty Shop, 1708 Amsterdam Ave. New York, N.Y. 10031

The American Academy of Arts & Letters

Founded in the late 1800s to support creatives, the academy has 25,000 books by or about the members of the honor society. It puts on shows and exhibitions for the community and traveling academics. The permanent Charles Ives Studio is a place to see a replica of the composer’s 1950s workplace, with his piano still intact.

The American Academy of Arts & Letters, 633 W. 155th St, New York, N.Y. 10032

Hispanic Society Museum

Located on the border of Hamilton Heights and Washington Heights on 155th Street, the museum includes 18,000 works by ethnic groups from Spain, Portugal and Spanish- and Portuguese-speaking Latin America. You can grab a coffee and walk the Audubon Terrace — a complex of eight early-20th century Beaux-Arts and American Renaissance buildings.

Hispanic Society Museum, 613 W. 155th St. New York, N.Y. 10032

Denny Farrell Riverbank State Park

While biking, running or walking the uninterrupted trails in the 28-acre park, you can take in waterside views of the Hudson River and the Palisades. There’s also an abandoned red-and-white lighthouse that you can take photos in front of with the George Washington Bridge in the background.

One Square Mile: Chelsea

In 1869, the world’s first elevated train was erected along Ninth Avenue, which sparked the development of warehouses, lumber yards and industry in Chelsea. The abandoned stretch was recently transformed into the High Line — a park in the air — and the area is home to luxury shopping, from Diane Von Furstenberg to Alexander McQueen, and high-end dining. But you can find hidden gems that are accessible to many, like a slice at Artichoke Pizza, a beer along the Hudson River and a stroll through one of the many art galleries.

Meet your local

Adrienne has lived in New York City since 2015. She’s a Maryland native who went to Los Angeles after college and then moved back east. She loves New York's culture, speakeasies and pop-up art and fashion exhibitions on any given day.

High Line

You can get your steps along Chelsea’s 1.45-mile-long landscaped public park. The elevated path on the historic rail line has manicured gardens and places to take in free art.

672 W. 34th St. New York, N.Y. 10001

Chelsea Market

Hosting some of the city’s coolest events — from big band swing nights, cheese tastings to free yoga — the Chelsea Market is filled with eateries and shops.

Chelsea Market, 75 Ninth Ave. New York, N.Y. 10001

The McKittrick Hotel

The five-story building appears to be a hotel from the outside, but it’s actually a somewhat interactive theater where you stumble from room to room alongside the performers in “Sleep No More,” a show based on Shakespeare’s “Macbeth.” You are given masks at the start of the performance, so if you scream, no one will recognize you. Atop the hotel is a lush rooftop bar, Gallow Green.

The McKittrick Hotel, 530 W. 27th St. New York, N.Y. 10001

Artichoke Basille’s Pizza

Don’t leave without trying the popular namesake, the artichoke slice. Since the pizza shop is near many of Chelsea’s nightclubs, partyers often stop in for a late-night snack.

Artichoke Basille’s Pizza, 114 10th Ave., New York, N.Y. 10011

The Frying Pan

From May through October, a Coast Guard ship docked at Chelsea Piers doubles as a bar-restaurant. It’s a popular after-work spot, so if you want a place to sit, get there before 5 p.m.

The Frying Pan, 207 12th Ave. New York, N.Y. 10001

Einstein mural

At West 21st Street and Eighth Avenue, you can take a selfie in front of a spray-can-toting Albert Einstein. The background is in grayscale, with Einstein looming large in bright rainbow colors.

One Square Mile: Seaport District

The Dutch West India Company founded an outpost what now is the Seaport District in the 1600s, making the harbor area one of the most populated neighborhoods in Manhattan at the time. It’s home to some of Manhattan’s oldest architecture. The Seaport has recently started bouncing back after being hit hard by Hurricane Sandy in 2012. You can learn about maritime history at the Seaport Museum, find fresh eats at the Fulton Stall Market or have a cocktail overlooking the East River.

Fulton Stall Market

When the market is closed, you might miss its obscure white door, set in a historic building. The market is open daily with more than 100 farmers and small-batch specialty food producers selling products from the New York region.

Fulton Stall Market, 91 South St. New York, N.Y. 10038

R17

A chic speakeasy-inspired rooftop lounge atop Seaport’s Pier 17, the venue has views of the Manhattan skyline and the Brooklyn Bridge. Seafood is a specialty, as well as riffs on classic cocktails like the Nomikai Sour, Pamplemousse Spritz and F.Dirty.R, a martini.

R17, 89 South St. New York, N.Y. 10038

The Hideaway

At this charming corner pub, the owners are right behind the bar. Carnitas tacos and fried chicken and biscuits are on the menu, but jump on the Maryland blue crabs when they are in season.

The Hideaway, 22 Peck Slip New York, N.Y. 10038

South Street Seaport Museum

The museum houses exhibits that tell the story of the rise of New York as a port city, including ship models built during the 18th century, carvings on whale teeth and marine ivory made by 19th-century whalers while at sea, not to mention old instruments used by carpenters, workmen, riggers and sailmakers on the South Street waterfront.

South Street Seaport Museum, 12 Fulton St. New York, N.Y. 10038

Gild Hall

The 130-room Gild Hall hotel is tucked away on the narrow, cobblestone-paved Gold Street. You don’t have to be a guest of the hotel to imbibe at the upper level La Soffitta wine bar. The wine list includes 100 bottles of white, red and sparkling Italian wines. The decor features glowing wine bottles tucked behind cages housing the owner’s personal collection.

A Local's Guide to Manhattan

CITY GUIDE

In a city with over 8 million people, it’s easy to get jostled while walking down the crowded streets of Manhattan. However, the city can also feel very small: those intimate moments when you meet an old friend by chance at a coffee shop or see someone you know get on the same train car as you remind you of those magic moments in Manhattan.

STAY

 LOW KEY: The Upper East Side

Known for wealthy retirees with their meticulously groomed dogs, the tree-lined blocks are home to quiet brownstones; upscale eateries, and Museum Row, which includes the Metropolitan Museum of Art, Guggenheim, and the Frick Collection. The Upper East Side touches Central Park on the west and the East River on its eastern border.

IN THE ACTION: East Village

The East Village used to be a place to find cheap housing and was associated with the punk culture of the 70s. Today, millennials flock to live in the East Village, being a stay and play destination with the grungy tattoo shops; record stores; dive bars; brunch spots that play club music while you eat; and drag shows on weekends.

EAT (BREAKFAST)

Hole in the Wall Café

If you have a dog, then you and your pet can plop down in the casual, outdoor seating at Hole in the Wall Café. On the interior portion of the restaurant, the décor is shabby-chic, with light bulbs; a neon sign depicting “Hello Gorgeous”; abstract framed photos; and pothos plants dangling from a ___ board. The venue serves local favorites including Avocado Toast, Pulled Pork Benedict, Chili Scrambled Eggs and Whipped Waffles with salted caramel. 15 Cliff St, New York, NY 10038. 212-602-9991. www.holeinthewallnyc.com

Cost $3-$17

Pro-tip: If you go for breakfast on the weekends, try to arrive before 9:30am as the neighborhood starts to wake up around then and tables can book up fast.

Bar 314

A casual, music-themed eatery with old trombones and record players mounted on the walls, the West Harlem venue serves brunch on the weekends with fun items like Huevos Pizza and Sweet Waffles with Nutella and vanilla ice cream. On a sunny day, the entire restaurant storefront is open and you can catch a fresh breeze and people watch. Much of the staff is from Italy and you may hear your waiter speaking to you in a thick, Italian accent while serving up your dishes. 1260 Amsterdam Ave, New York, NY 10027.646-682-7645. www.bar314nyc.com

Cost $6-$17

Pro-tip: To burn off some of those calories, take a stroll around the corner to the 30-acre Morningside Park, which has craggy rock outcroppings thought to be around 30 million years old.

EAT (LUNCH)

Bourke Street Bakery

Aussie, Jessica Grynberg opened the Bourke Street Bakery to bring a fusion of cuisines into a warmly-lit 50-seat venue. Grynberg was inspired by the multiculturalism of the people from her hometown of Sydney, and because of the diversity in the menu, you often will see locals in line outside of the door to take away items like lox sandwiches; fennel infused pork shoulder sandwiches; and Fatoush salads. If you happen to return for the after 4pm menu, then you will be treated to a bevy of natural wines. 15 E 28th St, New York, NY 10016. 917-675-6394. www.bourkestreetbakery.com

Cost $4-$15

Pro-tip: A couple blocks away, the Ace Hotel is a great spot to sip a coffee in the design-focused lobby, popular for locals getting work done with their laptops or catching up after work.

Upside Pizza

Visit the standing-room only corner storefront for a cheap slice of pizza that costs between $3-$5 but with high-end ingredients. The casual eatery has six pies, as well as one that is a seasonally rotating pie with spring veggies sourced from farmer’s markets. The organic ingredients include rare sourdough wild yeast starter; no bleach; and mozzarella stretched from its curd form every day. The pizzas are all named after 90’s themes like the Fuzzy Dunlop, Falkowitz, and The Cheese.

598 8th Ave, New York, NY 10018. 646-484-5244. www.upsidepizza.com

Cost $3-$5

Pro-tip: Ask for Noam Grossman, the 28-year old owner who will inspire you with stories of how he started Upside Pizza and partnered with Eli and Oren Halai, partners of the popular 2 Bros Pizza chain in New York

EAT (DINNER)

Ed's Lobster Bar

A 35-foot-long bar takes up most of the New England-style oyster bar, with a few intimate seats in the back of the railroad-style restaurant. The décor is mostly white brick and white walls evoking a seaside restaurant rather than city joint. The long, communal bar invites conversation between locals and the owner Ed McFarland who is usually behind the bar overseeing the oyster shucking; lobster rolls; veggie dishes; and fish plates coming from the kitchen. 222 Lafayette St, New York, NY 10012. 212-343-3236.www.lobsterbarnyc.com

Cost $3.50-$20

Pro-tip: Because of the cozy space, the staff share responsibilities in bar tending, serving food, and playing hostess. Make eye contact with someone behind the bar so that you get seated quickly.

Tsion Café

Located on the ground floor of an apartment building in north Harlem, you can eat and drink Ethiopian food and beer in the low-key backyard that has healthy plants decorating the bamboo fence. Choose from menu items that longtime Harlem residents love like Doro Wat, Mushroom Tibs, and the Smoked Salmon and Avocado Salad. Be sure to try the Injura- a flat bread commonly served with Ethiopian dishes and Tej-Ethiopian honey wine that is popular to be served at North African weddings. 763 St Nicholas Ave, New York, NY 10031.212-234-2070. www.tsioncafe.com

Cost $

Pro-tip: A few doors down, visit the Harlem Natural Hair Salon located on the second floor of a brownstone. They specialize in locs, twists, and blowouts-all in a historic, pre-war architecture setting.

EAT/DRINK (LATE NIGHT)

Dublin House

Fancy a pint, mate? The Irish-owned Dublin House was a popular spot frequented by sailors docking at the 79th Street Boat Basin in the 1930’s. The local hangout for Upper West Side residents attracts those looking for a dive bar with reasonably priced drinks like the Dublin House ale or your standard beer selection from Coors to Bud Light. Catching an NFL game on the screens is a normal occurrence, as is the bros playing darts. The venue has had period scenes filmed there for The Marvelous Mrs. Maisel. 225 W. 79th Street, New York, NY 10024.212-874-9528.www.thedublinhousenyc.com

Cost $4-$9

Pro-tip: Before heading to the Dublin House for a drink, stay a while at the American Museum of Natural History located two blocks from the bar, which showcases two fossil halls filled with dinosaurs.

Patent Pending

Located in Nikola Tesla’s former Manhattan residence, by day the venue is a coffee shop, and by night, a speakeasy-style hidden door disguised as a large menu opens up into a hallway lit by candles. Seating is first come, first serve in the Tesla-themed cozy bar, where you sip cocktails called “The Twain”, “Light me Up”, and “Hit by A Taxi”. There is even a taxidermy pigeon hanging from the ceiling as Nikola Tesla had a weird obsession with the bird. 49 West 27th Street, New York, New York 10001.212-689-4002.www.patentpendingnyc.com

Cost $

Pro-tip: Because of the limited seating and no reservations allowed, go with a small group or on a date to ensure entry. Also, you may pass the entrance a couple times before you realize it’s a non-descript clear door with black lettering.

DO

The Assemblage

If coworking and yoga had a baby, then The Assemblage would be their love child. The main, communal space is decked out in greenery-from the towering, 19-foot plant wall to the collection of yarn and mixed materials hanging above a private alcove. The wellness-themed coworking space hosts a few events every month that are open to the public — some free with RSVP and some with ticket purchase. The events range from leadership talks; intro to meditation; yoga and sound experiences; and paired Thai yoga massages. You can purchase 1, 3, and 5-day traveler passes that can be used over a 30-day period, or a week-long pass.

114 East 25th Street, New York, NY 10010. 646-849-9861. www.theassemblage.com

Cost: free-$375 (weekly pass)

Pro-tip: Sign up early for the free and popular classes as they tend to book up quickly

The Cage

Watch a pick-up basketball game on the iconic West 4th Courts, called “The Cage”, where NBA stars like Anthony Mason, Smush Parker, and Stephon Marbury played before entering the league. You can find basketball lovers from sunup to sundown challenging each other in matches-from the 15-year-old neighborhood local hoping to cut his teeth in a match to an NBA coach from the San Antonio Spurs just passing through. You can also find food trucks and fresh fruit vendors parked around the courts on a nice day. 320 6th Ave, New York, NY 10014. 212-639-9675

Cost: free

Pro-tip: Walk 5 minutes to The Stonewall Bar, which is an in-use LGBT landmark: the site of the 1968 riots that launched the gay rights movement.

Library Way

East 41st Street between Fifth Avenue and Park Avenue is known as “Library Way”, where you can look down at the sidewalk to read inscriptions on 100 bronze plaques with famous literary quotes from authors like E.B. White and Henry Wadsworth Longfellow. For example, “The knowledge of different literatures frees one from the tyranny of a few” by Jose Marti is inscribed on one of the plaques and after reading some of them, pay a visit inside the Stephen A. Schwarzman Building: the city’s main public library to take in the sweeping architecture built in 1895.

Cost: free

Pro-tip: Check the library website at nypl.org to see the schedule of free events, which range from toddle story time; docent tours; and rotating artist talks.

The Glenn Crytzer Orchestra at Chelsea Music Hall

That leg shaking and foot stomping that happens subconsciously when you hear good music? For those keen on jazz, the The Glenn Crytzer Orchestra is a 16-piece group that plays big band music from the 1930’s and transports you back in time inside the Chelsea Music Hall. At least one Wednesday a month, you can catch the band playing underneath the Chelsea Market and join in with couples dressed in 30’s outfits swing dancing to the vintage American jazz music.

Cost: $20-$25

Pro-tip: If you are hungry before the show, visit the ground level Chelsea Market- replete with food purveyors, from shops like Los Tacos, The Lobster Place, and Very Fresh Noodles.

Leslie-Lohman Museum of Gay and Lesbian Art

If you seek to have your mind spin while taking in bold, queer and erotic art, then visit the Chelsea-based Leslie-Lohman Museum- the only dedicated art museum in the world to exhibit and preserve artwork that speaks about the LGBTQ experience. Because of intolerance, the first museum space in 1969 was held underground in the Soho loft of Charles Leslie and Fritz Lohman, but now the aboveground museum proudly displays art in several mediums, including sculptures; black and white photographs; and portraits of LGBT icons.

Cost $10 donation

Pro-tip: Grab a brochure at the front desk to stay informed of upcoming exhibits and complimentary artist talks and lectures

Madison Square Park

Named after U.S. President James Madison, Madison Square Park is located in Gramercy between East 23rd and 26th streets. If you like just doing nothing, then you can set up a picnic blanket and splay out. However, the park is popular for art installations and rollerblading, and is home to the first community holiday tree in the U.S. If you have a dog, they will enjoy running in the dog run area and kids can take part in the Madison Square Kids concert series that happen every summer.

Cost: free

Pro-tip: If you get hungry from running around the park, Num Pang Kitchen is a Cambodian eatery with artistic cracked tile on the walls and floors located one block away, serving dishes from catfish to brisket.

Here are 9 volcanic vineyards for wine tasting with a view

NESTLED ON THE slopes of Earth’s geological gems, volcano vineyards have been around for ages (some date back thousands of years). Industrious vintners located in these hotspots discovered that grapes grown in mineral-rich volcanic soil nurture some of the world’s most flavorful wines. Majestic mountain views and cauldron-like calderas paired with unique flavors make these wineries must-see stops on your itinerary. From the fringes of Mount Etna to the cliffs of Santorini, here are nine scenic sites for a wine tasting.

Tornai Winery

Somló, Hungary

Several vineyards ring the lush slopes of Hungary’s Somló Mountain, an extinct volcano. Wine making in this region dates to the 11th century. According to local legend, drinking Somló wine on your nuptials guarantees male heirs, earning it the nickname “wedding night wine.” Visit Tornai family winery and guesthouse and revel in native Hungarian varietals—full-bodied and elegant, but still fruity and lively—such as Furmint, Olaszrizling, Hárslevelu, and Juhfark. (This is one of Europe's most underrated wine regions.)

Cooperativa Vitivinícola da Ilha do Pico

Pico, Azores Islands, Portugal

The Azores, a volcanic island archipelago that rises from the Atlantic Ocean nearly a thousand miles west of mainland Portugal, is considered a trailblazer in sustainable tourism for protecting its natural wonders and cultural heritage. In 2004, Pico Island was recognized as a UNESCO World Heritage site for its grape-growing and viniculture, which has flourished since the 15th century thanks to its mineral-laden soil. Visit the Cooperativa Vitivinícola da Ilha do Pico in Madalena and sample wines made from traditional Azorean grape varieties such as Verdelho, Arinto, and Terrentez. (Discover Europe’s far-flung Azores Islands.)

Santo Winery

Santorini, Greece

The Santo Winery opened in the village of Pyrgos in 1992, but winemaking in Santorini dates back centuries. Overlooking the expansive Santorini caldera, Santo’s vintners created a distinct way of vine pruning called kouloura, in which low-lying vines are woven into special baskets. In some areas, you can see pezoules (stone terraces) that maximize the soil’s absorption of rainwater. The winery offers 10-glass wine flights, including Santorini Vinsanto and Ageri rose wine. (Discover the best of Santorini.)

Santo Winery provides sweeping views of the Aegean Sea.

PHOTOGRAPH COURTESY VENTOURIS PHOTOGRAPHY, VENETSANOS WINERY

Gambino Vini Winery

Linguaglossa, Sicily, Italy

Declared a UNESCO World Heritage site in 2013 for being “one of the world’s most active and iconic volcanoes,” Mount Etna is one of Sicily’s top attractions. Perched on the side of this active volcano, the Gambino Vini Winery overlooks the Mediterranean Sea. Visitors can enjoy views 3,000 feet above sea level while tasting wines made from the full-bodied, volcanic terroir. For example, the Feu D’o Bianco is a flavorful blend of the Grillo and Carricante grapes, while the Feu D’o Rosso has a strong red-fruit flavor and hints of licorice. Pair these wines with authentic Sicilian cuisine such as pasta alla norma and arancini di riso. (See Italy’s lesser known UNESCO World Heritage sites.)

Volcano Village Winery

The Big Island, Hawaii

On the Big Island of Hawaii, Volcanoes National Park is home to two of the world’s most active volcanoes: Kīlauea and Mauna Loa. Located just outside the parkland, Volcano Village Winery recently reopened following the May 2018 eruption of Kīlauea. Open every day of the year except Christmas, the volcano-based vineyards offers tours for sampling its signature wines. Tropical fruits are blended with wine grapes to create distinct flavors, such as Hawaiian Guava Grape, Macadamia Nut Honey Wine, and Volcano Blush. (Explore 10 of the most striking spots in Hawaii.)

Bodegas Monje

Santa Cruz de Tenerife, Spain

The Canary Islands' beaches, sunny weather, and natural wonders attract visitors from around the world.

El Sauzal is a small village in the northwestern part of Tenerife in the Canary Islands. Known for the Sierva de Dios Museum House (where pilgrims visit the 400-year-old body of Sister Maria de Jesús), the village is also home to the Bodegas Monje Winery, planted on the Tenerife Chinyero Volcano. Built in 1956, the winery still ages red wine in its original, 60-year-old oak barrels. Private wine tastings can be arranged in the modern barrel lounge, where guests can sample labels including Tinto Monje, Tradicional, and Tintilla. (10 incredible Mediterranean adventures.)

Chateau Bel Esprit

Puget-Ville, Provence-Alpes-Cote-d’Azur, France

Set within a striking 300-acre estate, the 17th-century Chateau Bel Esprit’s vineyard has existed for more than two thousand years. The winery is located in the basin of the ancient Volcan de Beaulieu, the only volcano in Provence, which last erupted more than 17 million years ago. You can rent out the 11-room chateau for a private stay, participate in a truffle hunt, taste local cheeses with a cheesemonger, and sample a variety of reds, whites, and rosés, including the winery’s coveted AOC Coteaux de Provence. (Visit the top UNESCO World Heritage sites in France.)

Venetsanos Winery

Santorini, Greece

Carved out of pumice on the caldera cliff edge in Santorini, the Venetsanos Winery is planted above the Greek port of Athinios. Tour the winery and sample wines that have been produced since 1947, as well as popular vintages like Liastos 2008, Anagallis 2016, or the Mandilaria Venetsanos 2016. Visitors can take a ferry tour of the nearby Fira settlement or to the island of Therasia. Perissa beach is only seven miles from the port, planted at the base of the statuesque Mesa Vouno Mountain. (An insider’s guide to the best of Greece.)

Hoyos de Bandama

Grand Canara, Spain

The Hoyos de Bandama winery is situated next to the Caldera de Bandama, an inactive volcanic crater in Grand Canara, in Spain’s Canary Islands. Visitors can walk around the caldera, which also hosts a hidden, underground, volcanic rock bunker that dates to WWII. Before exiting the bunker, guests sip some of Bandama’s finest vintages including the dry white Boiler and the sweeter Caldera Semiducle wine. (These 20 islands are an adventurer's 

72-year-old French explorer completes journey across the Atlantic inside big, orange barrel

A 72-year-old French explorer completed a four-month long trip across the Atlantic in a large orange barrel using only ocean currents, he announced on his Facebook page and in an interview with the New York Times. 

Jean-Jacques Savin started his journey from El Hierro in the Canary Islands of Spain in December inside a 10-foot-long, 7-foot-wide barrel. After being at sea for 122 days, the ocean’s currents dropped him in the Caribbean Sea, and a Dutch oil tanker pulled him to the tiny island of St. Eustatius. A few days later, he made his way to Martinique. 

He originally planned to reach his destination in three months, he told the New York Times. The barrel was equipped with a bed, kitchen, storage space, as well as porthole on the floor for viewing marine life below. 

In addition to freeze-dried food, AFP News Agency reported that Savin brought along a bottle of Sauternes white wine and foie gras to celebrate New Year's Eve and a bottle of Saint-Émilion red wine for his 72nd birthday, which passed in January while he was in the barrel. 

Savin, a former military paratrooper, described the challenge on his website as "a crossing where the man would not be captain of his boat, but passenger of the Ocean."

He spent his days swimming, catching fish, replying to messages, cooking, reading and writing a book slated to be published in August, he told The Times.

"The time at sea passed very quickly," he said.

He noted, "I decided to do this. I had the need for solitude. It was my desire to leave and to be alone."

The explorer reported on his Facebook page that he spotted mahi-mahi, dolphins, swordfish and other exotic fish during his journey. He also stated that he “went 4 months without meat."

Savin said there were two times he feared for his life: once after an oil tanker got close to him and another time when a large ship came near.

"The most difficult moment, though, was during my arrival. I was moving quickly with a strong wind, and I was afraid I was going to run aground on the reefs. Again, luckily, the American Coast Guard was always watching me," he said.

7 Sky-High Dining Experiences Around The World

THERE IS SOMETHING exciting about discovering new cuisine, but some destinations literally take dining to soaring heights. From cliffside caves to steel skyscrapers, these sky-high restaurants around the world are sure to be memorable. Here are seven breathtaking experiences you won’t want to miss.

Koh Kood, Thailand

On Koh Kood, Thailand’s fifth largest (but least populated) island, visitors can dine in a suspended bamboo pod 20 feet off the ground at the Soneva Kiri Resort. The pods are made from locally-sourced rattan woven by a resident craftsman and designed based on weaverbirds’ intricate nests. One-hour tea sessions and two-hour gourmet meals are delivered by a personal waiter versed in zip line acrobatics. (Here are nine tree houses you can actually sleep in.)

New Jersey, United States

Located on the Wildwood boardwalk, Morey’s Piers’ 156-foot Giant Wheel is one of the largest Ferris wheels on the East Coast, and hot breakfasts are served wheel-side, complete with white linens and fine china. The 2019 season marks the 50th anniversary of Morey’s Piers, and to celebrate the occasion, Executive Chef Wally Jurus is at the restaurant’s helm. This year’s menu includes smoked brisket, Jersey tomato BLT with fried egg, seafood omelet, and Belgian waffles with fresh Jersey fruit.

Banff, Canada

The futuristic Banff Gondola summit building has four unique floors, and on the third level, visitors can dine on the summit of Banff’s Sulphur Mountain. Perched at 7,510 feet above sea level, Sky Bistro offers a 360-degree view of six majestic mountain ranges and the Bow Valley. The summit building boasts a state-of-the-art interpretive floor, theater, and rooftop observation deck where guests can walk to the highest point for stargazing after dinner. (Read our guide to Banff National Park.)

Dubai, United Arab Emirates

Located in the world’s tallest tower, At.Mosphere restaurant is on the 122nd floor of the Burj Khalifa, rising 1,450 feet above downtown Dubai. The Burj Khalifa was completed in 2004, and underwent 40 tests to examine the effects of wind on the tower and its neighboring skyscrapers. The world’s tallest restaurant offers breakfast, lunch, afternoon delights, and dinner menus. Dine in style over a 5-course meal, which includes specialties like cauliflower brioche, roasted sea bass, and pear sorbet. (These photos reveal the splendors of Abu Dhabi.)

Brussels, Belgium

At Belgium’s Dinner in the Sky, guests are strapped into chairs 150 feet in the air. The five-ton, suspended aerial table hangs from a 120-ton crane that can accomodate staff and 22 guests—a design that received an ultra-rigorous German safety certification from TÜV Rheinland. The dining setup is similar to Japanese hibachi, except diners wear safety belts and the chef is strapped into a harness. Dinner in the Sky tours cities around the world.

Yichang, China

In Yichang in China’s Happy Valley, the Fangweng hanging restaurant is built into a cliffside cave overhanging the Yangtze River. Guests enter through the natural cave lobby via a long plank pathway that molds against the cliff. The lobby opens into the dining room, another natural cave adorned with elegant Chinese décor. Visitors can also rent a boat on the river, go zip lining, or bungee jump from a nearby platform. (Discover 21 of China’s beautiful World Heritage sites.)

Texas, United States

In downtown San Antonio, Texas, the 750-foot-high Tower of the Americas is the tallest building in the city. The revolving Chart House Restaurant on top of the tower is a fine dining restaurant that offers lunch, dinner, and happy hour menus with scrumptious specialties like filet mignon, Alaskan king crab, and lemon herb-crusted salmon. The Chart House Restaurant overlooks one of Texas’s main attractions: Alamo City, known for its role in the War of Texas Independence and its history as a Spanish mission. There is also an observation deck where you can take in sunset views post dining.

The Best Treehouses to Sleep Under the Stars and Above Spectacular Wildlife in Africa

What better way to see galloping giraffes, browsing elephants, elusive hippos, and other spectacular wildlife. than from above? In Africa, luxury treehouses are booming in popularity. Tourists crave vantage points up among the trees. overlooking the plains and water holes. Better yet, they want a front-row seat right from their very own room. And many lodges and camps are accommodating to that desire with one-of-a-kind experiences and rooms.

Here are six stunning treehouses, from Kenya to South Africa that bring you as close to the wilderness as you’ll ever get.

1. Sanctuary Baines’ Camp: Botswana

After a Cruise along the Okavango Delta’s lagoons on a locally made dugout canoe, known as a mokoro, you can seek regufe in one of five treehouses located in Sanctuary Baines’ Camp. They’re raised on platforms, perched above the Boro River. Take in the evening sunset in the soaking tub on your private wooden deck. The camp will even wheel your four-poster bed out here so you can slumber and wake to the sounds of Africa’s wilderness. Inquire about a visit to the Living With Elephants Foundation, where you can mosey along with two orphaned elephants as they ramble about.

2. Tarangire Treetops by Elewana: Tanzania

Tanzania’s lush Tarangire National Park is lauded for its huge number of elephants, ancient baobab trees, and rare tree-climbing lions. Located within the park, the Elewana Collection features an elevated lodge—enveloped by a thousand-year-old baobab tree—and 20 treetop guest rooms as part of its Tarangire Treetops. The guest rooms are massive, measuring 65 square meters, with an open-air balcony overlooking the plains. Hungry? Dine in a traditional boma, an enclosure made of sticks close to camp, as the sun sets. Or, eat next to the pool and watch as animals flock to the water hole. 

3. Natural Selection Skybeds: Botswana

In the Khwai Private Reserve in northwest Botswana, you’ll find three-story Skybeds towering above the bush. The treehouses line a local water hole frequented by elephants, lions, hyenas, and other wildlife. To keep you connected to the wilderness, there’s no electricity. Your Skybed is illuminated by small lanterns and meals are cooked over a fire (there is, however, a flushing toilet on the second level). On the top floor, you can retire to a double bed dressed with a feather duvet and mosquito net.  

4. Singita Lebombo Lodge: South Africa

You’ll find Singita Lebombo Lodge tucked away in South Africa’s Kruger National Park. Designed by the Cécile & Boyds architecture firm, the seven suites feature bright interiors inspired by nature. A neutral palate and loads of windows welcome natural light, and punches of color—drawing inspiration from chameleons and birds—add a bold energy. The lodge was sculpted as a treehouse suspended above the N’Wanetsi River in Singita’s privately leased, 33,000-acre concession. It boasts a Tesla Powerpack system, which adds storage capabilities to Singita’s existing solar project, providing a stable source of energy. Join in on a cooking class, swim laps in the main pool set alongside the Sweni River, and stargaze at night. 

5. Tongabezi Tree House: Zambia

After taking in wildlife on a game drive, touring Victoria Falls by helicopter, or learning about Zambia’s rich culture at The Livingstone Museum, settle in at Tongabezi’s Tree House. The open floor plan of the treehouse overlooks the Zambezi River, and the front is totally open, so you can see flitting kingfishers and hear grunting hippos. Enjoy a sundowner next to the plunge pool, then feast by candlelight. 

6. Segera Retreat NAY PALAD Bird Nest: Kenya)

The NAY PALAD Bird Nest at the Segera Retreat seems to blossom right out of the  heart of Laikipia, Kenya. It’s situated close to the Segera River, where giraffe and elephants refresh themselves, and was made to give the impression of “sleeping like a bird.” You have unobstructed views of the surrounding woodlands inside the “nest.” The interior suite features a fully equipped bathroom with running, solar-heated water, and a flushing toilet. Settle in as the sun sets with a glass of champagne. In the morning, rise with the sun and stirring animals, then enjoy a picnic breakfast. 

Kick Back and Stay Awhile in Myrtle Beach — How to Do Extended Travel Like a Local

Stretched along 60 miles of coastline, Myrtle Beach, South Carolina, is known as “The Grand Strand” for its long stretches of sandy beaches along the Atlantic Ocean. There are a plethora of activities that one can take part in during an extended stay in Myrtle Beach.

Whether you like exploring culinary offerings when traveling (like seafood restaurants along the waterfront), seeing wildlife in its natural habitat, or winding down with a yoga session at the end of the day, there is something for everyone in this Southern destination.

Brookgreen Gardens

The U.S.’s largest collection of American figurative sculpture is housed at Myrtle Beach’s former-plantation-turned-Brookgreen Gardens. While viewing some of the 2,000 works by 425 artists (such as Grainger McKoy and Stanley Bleifeld), you can venture into the live oak alley, or walk along the Lowcountry Trail, which showcases the site’s rice-producing history.

The on-site Lowcountry Zoo has a “Zookeeper for the Day” program, where guests age 12 and older gain a firsthand look at working in a zoo and spend the day helping zookeepers with their daily routine of feeding, cleaning and caring for animals like deer, otters and foxes.

Admission to Brookgreen is good for seven consecutive days, making it the perfect spot to explore during an extended stay in Myrtle Beach.

Marshwalk

Not far from Brookgreen Gardens, the MarshWalk in Murrells Inlet is another place to stroll around and take in fresh air, and it’s completely free. The MarshWalk is a waterfront area connecting a lot of the restaurants, bars and live-music venues in the area and is a great option for exploring and grabbing a drink.

Try locals’ favorite Hot Fish Club for fresh seafood, as well as other seafood hot spots like Catfish Johnny’s and Wahoo’s. There are special events that take place along the waterfront, like fireworks on the Fourth of July, Halloween trick-or-treating, and a Santa Crawl during the Christmas season.

NASCAR Experience

When looking for what to do in a week in Myrtle Beach, an adrenaline rush should be on your list. You can drive or ride along in a real race car at the NASCAR Experience at the Myrtle Beach Speedway.

There are six different types of rides you can sign up for at the track. For example, The Rookie is a drive you take in a real NASCAR race car by yourself for an eight-minute timed racing session on the speedway.

The NASCAR Ride Along allows you to speed along riding shotgun in a real NASCAR race car for three laps with a professional racing instructor driving.

Classes

You can get some exercise and stretching in before a day of activities at the destination’s longest-running yoga studio. At Shanti Yoga, you can sign up for multiple yoga classes, such as hot vinyasa or the slow-paced, restorative Yin yoga, as well as beach yoga throughout the summer.

The renovated International Culinary Institute of Myrtle Beach offers a number of boot-camp-style class options for those who want to learn new skills or freshen up what they already know. You can choose from several options that range from one day to three days, a week or longer. There are classes like Adult Culinary Boot Camp, Baking & Pastry Boot Camp, Ceviche Seminar, and Grilling at the Barbeque Pit.

Shopping

For an extended stay in Myrtle Beach, you can go grocery shopping at a variety of outlets, including Costco, Sam’s Club, Food Lion, Kroger, Piggy Wiggly and Walmart.

Not Your Average Gas Station Food: 7 Amazing Restaurants in Former Fuel Stops

On your next road trip, stop by these converted gas stations for a very different kind of fuel.

Gas stations function as essential refueling stations, both for your car and for yourself (thanks to their grab-and-go while on the road snacks and coffee). But they’ve never been known for their food—until now. Across the country, former gas stations are being reclaimed and converted into worthwhile restaurants and bars. From casual spots for brisket sandwiches in Kansas City to lobster in Long Island, New York, many of these establishments have incorporated remnants of their gas station past. So rev your engines and set out to explore these seven spots that are well-worth a pit stop on your next road trip (even if you’ll have to top off your car’s tank somewhere else).

Root Down
Denver, Colorado
In Denver’s Lower Highlands neighborhood, Root Down is located in a retro filling station that oozes midcentury design. For decor, chef Justin Cucci combed Craigslist and eBay for vintage finds, like the displays of rotary phones and 1950s-era recipe clips, which paper the walls in the bathrooms. U.S.-made Knoll dining chairs in a rainbow of colors were sourced from schools and offices. The globally inspired menu includes Colombian arepas, Rockfish Tom Kha, and Three Chile Chicken, as well as vegetable-focused dishes like red-rice risotto and stuffed kuri squash. Notably, the produce is plucked from two on-site gardens, as well as from local Colorado farms.

MBAR
Mystic, Connecticut
MBAR, in Connecticut’s waterfront town of Mystic, was converted from a gas station in 2016 and is now a café, restaurant, and wine bar. This is the second restoration project from owners Michael and Merrily Connery—they previously turned a former World War II airfield into their Saltwater Farm Vineyard, a 10-minute drive away. You can order a seasonal flight at MBAR to get a taste of their wines, but there’s also a full list of wines, beers, and spirits, as well as specialty coffee and tea drinks like an Oatmeal Cookie Latte or the Chocolate Chai. Chef David Pottie uses seasonal ingredients from local purveyors to create dishes ranging from artisan charcuterie boards to delicious short ribs served with creamy polenta, kale, baby carrots, and a house-made demi-glace.

Joe’s Kansas City
Kansas City, Kansas
Opened in 1996, Joe’s Kansas City operates out of a former Sinclair gas station and was crowned one of the “13 places to eat before you die” by Anthony Bourdain. The barbecues are fired up with Missouri white oak—the same wood that whiskey distillers use to make the barrels that store and age bourbon. Try the sausage made in Joe’s own smokehouse or the restaurant’s signature dish, the Z Man sandwich. Made with brisket and provolone and topped with an onion ring, it’s named after local sports radio station owner Mike “Z-Man” Zarrick, who designed the sandwich back when Joe’s first opened.

Wildwood Market
Indianapolis, Indiana
Wildwood Market, set in a former Sunoco in Indianapolis’s quirky Fountain Square district, still evokes a gas station ambience with garage bay doors, a concrete floor, and cinder block walls. There’s even part of an old tire and tool rack hanging from the ceiling, which is now used to display spices for sale. The menu includes rotating baked goods, soup and salad, and sandwiches. The market posts its daily sandwiches on Instagram—and locals know to head there fast as they tend to sell out before the lunch rush is over. One recent concoction: a sandwich made with duck confit, Camembert, caramelized shallots, baby arugula, Dijon mustard, and figs on a buttered brioche bun.

PJ Lobster House
Long Island, New York
PJ Lobster House was repurposed in 1995 from an old gas station that had been deserted for more than 10 years to a fish market in Port Jefferson, Long Island. Owner James Luciano started working for the fish market in high school, and throughout his college career, he helped transform it into a full-service seafood restaurant. He then bought out the former owners at age 22 in 2006. The casual dining venue has an all-wood interior and receives fresh seafood deliveries every day from Long Island Sound fishermen. The patrons are mostly locals, and you’ll see them chowing down on everything from large lobsters to snow crab legs.

The Pump Bar
Oklahoma City, Oklahoma
This former 1929 Texaco gas station in OKC’s Uptown District was originally run as a speakeasy—you’d fill up your tank and get a key to a secret whiskey cabinet in the bathroom. Today, it’s the Route 66–themedThe Pump Bar, located just off the iconic highway. In 2014, owners Ian and Hailey McDermid took over and added a large outdoor patio with firepits outside the roll-up bay doors. Try one of The Pump’s 700-plus original cocktails created over the years, like the Pussycat (bourbon, grapefruit juice, honey syrup, and grenadine) or the Haterade (mango pineapple vodka, blue curaçao, and glacier freeze Gatorade). They serve brunch and dinner here too, with hearty dishes like chorizo benedict and bison frito pie.

King Chicken Fillin’ Station
Tupelo, Mississippi
The first thing you’ll see when you pull up to this still-operational gas station is the “Eat Like a King” black-and-white mural of Elvis Presley—a homage to the local legend who was born and raised nearKing Chicken Fillin’ Stationin Tupelo, Mississippi. Executive chef Mitch McCamey bought the gas station when it was up for sale and opened the restaurant in March 2018. Both are located in the former Belden Cash Grocer building, which also houses the longest-running convenience store in Lee County, Mississippi (since 1944). Swing by for the southern fried chicken, smoked chicken, and burgers. On Saturday mornings, opt for the TCB brunch—it’s a nod to Elvis’s signature saying, “taking care of business,” and includes options like chicken and waffles and loaded chicken biscuits.

The 8 Most Beautifully Designed Botanical Gardens in America

So long as you look, any traveler can find some of the most stunning gardens tucked within America's busiest cities. Metropolises such as Philadelphia, southern hot spots like Atlanta and Charlotte, and western locales in San Diego and Portland all have their own take on the botanical garden that make them must-visit spaces. Like an encyclopedia of plants being brought to life, their botanical gardens offer a hodgepodge of flora ranging from palm trees, desert succulents, and roses to plants usually only found in the most remote parts of the world. But it's not just about the plants. Many botanical gardens have conservatories constructed as architectural marvels—rivaling the beauty of the plants they house. Next time you're adding to your list of U.S.-based nature escapes, consider these seven beautifully designed botanical gardens.

Daniel Stowe Botanical Garden (Charlotte, North Carolina)

The 380-acre Daniel Stowe Botanical Garden marked its 20-year anniversary in 2019. The garden is situated on the banks of Lake Wylie, with a conservatory dedicated to the display of tropical plants and orchids.

Garfield Park Conservatory (Indianapolis, Indiana)

Constructed in 1916 by German landscape architect George Kessler, Garfield Park Conservatory was originally designed with traditional curving roof lines. In 1955, however, the aging and deteriorated gardens were replaced with an Art Deco–inspired welded-aluminum-frame conservatory. At the time, it was the first aluminum building in the U.S., and today, the 10,000-square-foot botanical gardens house a wide variety of plants including palms, orchids, ferns, cacao, vanilla, bananas, and coffee. For more information, visit the website.

Portland Japanese Garden (Oregon)

The Portland Japanese Garden is home to a three-structure Cultural Village, designed by Japanese architect Kengo Kuma, who is also spearheading the national stadium for the 2020 Tokyo Olympics. The garden features a new courtyard serving as a venue for performances and events, three LEED-certified buildings, a library, classrooms, and a tea café. For more information, visit the website.

San Antonio Botanical Garden (Texas)

The most awe-inspiring structure at the San Antonio Botanical Garden is the Lucile Halsell Conservatory. Unveiled in 1988 and designed by Argentinian architect Emilio Ambasz, the futuristic glass conservatory was the first of his projects ever built. The garden is home to several historic structures built in Texas in the 1800s, like the Daniel J. Sullivan Carriage House and the Auld House, moved to the grounds of the Garden so that the public can explore what life was like on the Texas frontier. For more information visit their website.

Atlanta Botanical Garden (Georgia)

Opened in 1976 in the heart of midtown, the Atlanta Botanical Gardens boasts 30 acres of outdoor gardens, a Children’s Garden, and the picturesque Skyline Garden. Japanese artist Yayoi Kusama’s Narcissus Garden contains artwork of 1,400 stainless-steel spheres carefully arranged among the pines and conifers of the garden’s Storza Woods, and can be viewed from the Canopy Walk. For more information, visit the website.

The Most Tranquil Floating Hotels for a Peaceful, Waterfront Getaway

Ancient civilizations built their empires around bodies of water to sustain life, but it was also integral to their everyday leisure: the Egyptians bathed in the Nile; the Romans built sprawling public baths; and the Japanese Opens a New Window. (then and now) frequented volcanic hot springs called onsens. Water has a beguiling ability to heal. You don’t even need to soak to benefit either. The sounds of waves lapping against a shore, or just the mere sight of a body of water can instantly melt away stress, which is why you should seek out floating hotels.

If you’re looking for a zen getaway, book a room that can give you the feeling of being suspended above the ocean, nestled in a cove, or perched above a beach (mostly due to the fact you are). There are loads of resorts, villas, and hotels capitalizing on their waterfront destinations.

1. Good Hotel, London, UK

Floating in place at the Royal Albert Docks in East London, the cosy-yet-minimalist Good Hotel London Opens a New Window. offers rooms with panoramic waterside views and a stunning rooftop bar. You won’t find TVs in the rooms. Instead, unwind with a cup of tea in the hotel’s open plan Living Room and strike up a conversation with your travel companion, or a fellow guest. We also love that the Good Hotel works closely with the local community, and even offers job training to the unemployed.

2. Ocean House, Peel Inlet, British Columbia

Once a fishing lodge, Ocean House Opens a New Window. at Stads K’uns GawGaeco (Peel Inlet) is a luxe eco hotel that allows visitors to explore the west coast of Haida Gwaii, a chain of islands off the coast of British Columbia. The floating resort is tucked within a tranquil bay. While remote, it comes equipped with amenities that are the opposite of roughing it. Get ready for rainforest exploration, wildlife viewing (everything from sea lions to deer), and salmon trolling. The lodge has a spa with sauna and steam room, theater, library, outdoor patio, and a lounge area with a fireplace. The property is owned and operated by the Haida Nation, and decked out in traditional décor.

3. Paradise Beach, St Thomas' Parish, St. Kitts & Nevis

Made up of 12 intimate beachfront dwellings, Paradise Beach Opens a New Window. is for real ocean lovers (and celebs: Beyoncé and Jay-Z have stayed here). To get extra close to the waves, stay in one of the five two-bedroom beach houses hovering above the property’s private beach. Soak up the waterside bliss with a nap on your own wraparound deck, or envigorate your body with a jump in the copper plunge pool. The views aren’t bad either: Take in the nearby cerulean water, the island of St. Kitts in the distance, and the backdrop of volcanic Mount Nevis.

4. Queen Mary, Long Beach, California

Ever wonder what transatlantic travel was like during the 30s, 40s, and 50s? You can get the full experience by staying on board the floating Queen Mary Opens a New Window. ocean liner. With their Art Deco styling and rich wood paneling, the 347 staterooms and suites will definitely give you a taste for top-tier travel in a bygone era. But not all the history here is glamourous: The Queen Mary served as a troopship in World War II, and you can visit restored areas, including the Isolation Wards and the aft Machine Rooms.

5. Arctic Bath, Hedavan, Sweden

The Arctic Bath Hotel Opens a New Window. in Sweden is a new floating hotel and spa that freezes into the ice of the Lule River in the winter and floats on top of the water in the summer. The six-room hotel was inspired by the timber floating era, when felled trees were floated down the river for processing. Don’t be surprised if you miss out on a bit of sleep: The hotel and spa sit in a prime location to experience the Northern Lights late at night.

6. Viceroy Los Cabos, San José del Cabo, Mexico

Viceroy Los Cabos Opens a New Window. overlooks the Sea of Cortés at the southern end of Mexixo’s Baja California peninsula. The unique 192-room property is constructed as latticed, nest-like structures surrounded by elevated walkways that give the appearance of floating on water. The property has a warm color palette of natural sand tones to mimic the Los Cabos Desert. Head over to the Nido Restaurant Opens a New Window. (“nido” means nest in Spanish), to sip on house-made sangria, a pisco-based cocktail, or a beer-infused libation.

7. Coco Bodu Hithi, North Male Atoll, Maldives

If you’re looking for breathtaking tropical views and ocean breezes, Coco Bodu Hithi Opens a New Window. ‘s water villas should be at the top of your list. They’re suspended on stilts above a lagoon to simulate being suspended above the ocean. Once you’ve rested, grab your diving mask and step down from the villa for up-close-and-personal encounters with marine life. The shallow reef that surrounds the property is filled with eels, octopi, reef sharks, and tons of tropical fish. Naturally, it’s great for snorkeling.

Which Lands’ End Duffel Bag Should You Get?

Lands’ End bags are timeless pieces coveted by everyone moms looking for matching beach totes for all their kids, to the frequent traveler that needs a duffel to fit into the airplane overhead bin. Lands' End began as a mail-order yachting supply company in 1963 in Chicago, and has since moved their operations to Wisconsin, where they tan leather at a local tannery. The maritime look of the bags has persisted across the decades, but the line has also undergone modern and sporty upgrades, including their wildly popular monograms. In addition to duffels and totes, Lands' End offers a diverse range of travel accessories, including hanging travel kits, luggage tags, cosmetic cases, and backpacks. Below, we focus on duffel bags, which are the most convenient for travel.

Pros of Lands’ End Bags

• Sporty and dependable, at an affordable price point

• Tons of options to monogram pieces for a customized look

• Duffle bags have removable straps and snap button clasps

• Durable materials for exterior and interior lining—some locally made

Cons of Lands’ End Bags

• Duffle bags are heavier than some of their competition

• Customers complaints that the duffels used to be made with stronger fabric

Lands’ End Overview

Lands’ End duffels are stylish, easy to pack gear into, and come with the option of adding a personalized monogram. The duffels come in a range of looks, from sporty to classic. Materials include strong polyester fabric and waxed canvas; the iconic Lands’ End logo signifies the brand. Wraparound handles encircle the body of the duffel, to give the bag additional reinforcement and strength should you really pack it tight. The affordable price point appeals to those not looking to break the bank and families who want a matching monogrammed bag for each child (how cute is that?).

Where to Buy Lands’ End Luggage

Lands’ End only sells their products on their website or in Land’s End retail stores. They don’t wholesale to other retailers.

Which Lands’ End Duffel Bag Should I Get?

The Seagoing Signal Flag Duffle Bag Review

The '70s brought us fashion icons like glam rock, tie-dye shirts, and theLands’ End Seagoing Signal Flag Duffle. Luckily, the vintage-style bag has been brought out of the archives and into this century with resilient and hardy Cordura® technology, a fabric that resists tears, scuffs, and abrasions. Effortless sliding metal zippers were patented by the zipper company, Ideal. The duffel also comes with wraparound webbed handles that encircle the circumference of the bag for additional support. The flag design is as classic as tie-dye, with a bit more class. 

• Dimensions: 24 by 11 inches

• Weight: 1.4lbs

• Primary material: Cordura® fabric (branded polyester) 

• Available colors: signal flag

$44.96 at Lands' End

The Waxed Canvas Duffle Bag Review

The brown hue of the Lands’ End Waxed Canvas Duffle Bag gives it a cool, military-inspired look. The duffle is made with all-American leather created in a Wisconsin tannery. The interior of the bag is soft and can hold a solid amount of packing cubes or rolled clothing and shoes. The interior mesh pocket is ideal for stashing a phone and laptop charger. Removable straps make this duffel an extra versatile choice and we love the surprise element of heritage-inspired zipper pulls. This bag is built to last. 

• Dimensions: 24” by 11”H  by 11”D

• Weight: 3.1 lbs

• Primary material: waxed canvas exterior, cotton lining, Wisconsin tanned leather on carrying handles and trim

•  Available colors: brown and classic navy

The Large Everyday Duffle Bag Review

For frequent travelers, the Large Everyday Duffle Bag checks all of the practical boxes. The duffel has a rectangle-shaped top zipper entry, which makes reaching into the bag easy. The exterior zip pocket easily slips over the handle of a rolling suitcase, if you want to balance the duffel on top. The leather clasp on the handles gives the bag a solid grip, and the removable shoulder straps come in to play for those that can go without extra support. Incredibly, the bag is outfitted with an interior waterproof pocket for umbrellas—a godsend in rainy weather. 

• Dimensions: 24”L by 11” by 11”H

• Weight: 1.4 lbs

• Primary material: 600-denier polyester construction with leather trim

• Available colors: oxidized gray heather, mica heather, light blue twilight heather

How To Trek 10 Waterfalls Through Costa Rica's Las Monas Rainforest

Waterfalls and hiking are synonymous with adventure-seekers in Costa Rica. There is no shortage of spectacular displays of crashing waters in the destination. This holds true for the Las Monas Rainforest (named “the monkeys” for the plentiful mammals seen in the area). Airbnb Experiences offers a hidden waterfall trekking adventure that will take you 3 miles roundtrip through Las Monas, which has many spots where you can take a dip in natural springs fed by waterfalls. Starting from the base of the Neofauna Farm, which is shaped like a small shoe, your excitement is furthered by a resident green parrot echoing "papa" at you before the start of the tour.

To reach the stretch of rainforest to start the hike, you take a 5 minute drive through the Las Monas village from the town of Jaco. The drive has slow-paced, rural landscape and colorful two-level homes as well as a nondescript ranch flanked by beautiful pink, flor de sol and hibiscus flowers. The part of the rainforest you trek will be on the Oracio Solis family land. You will also see rural living within the rainforest like an eco-house with no water or electricity owned by the Oracio Solis family. There will be several chickens that flew the coop running around the brush and sipping at the lake.

Some of the flora that you encounter on the excursion are the cacao tree and its distinct wavy, green fruit; a tree used as natural mosquito repellent; and the “big chicken tree” because of the resemblance of the roots to chicken feet (which was interestingly used to make matches by the native people). Your guide may urge you to take a bite of the vitamin-filled Begonia leaf, where its origin is in Central Pacific Costa Rica. Its flowers are deep red and its flavor is lemon-like acid used to flavor meats, sorbets, and ice creams.

In total, you encounter 10-12 waterfalls, but if you keep hiking to the end of the property, there would be a total of twenty. Only locals can access to the other 8 because of the difficultly in climbing. Some parts of the trek are slippery, while others you have to hold ropes in order to assist with climbing up the slightly steep waterfalls (this is not a trek for the faint of heart or those afraid of heights). The chirps of cicadas are almost a constant in the background, some louder in some places than others, where they sing their songs for around three months in the Costa Rican summer season.

The last stop is a traditional local meal for the area at a casual dining restaurant called Soda Garabito located in Jaco. The cafeteria style venue allows you to order different dishes by a la carte, such as chicken, fish, rice and beans, steamed veggies, and plantains.

Where to Stay Local:

Airbnb offers many private and shared homes in the Puntarenas region, where you can readily access the waterfall hiking excursion. Some of the local towns where you can book your Airbnb include Jaco and Herradura.

How to Find the Best Running Shoes for YOU

When it comes to running shoes, the options can be seemingly endless and overwhelming. How do you choose the best running shoe for your foot type? Instead of sticking with the same shoes you've been wearing for years, consider what type of shoe fits the terrain you're running and any foot or gait issues you might have.

For example, some people run with their weight on the outside of the foot (supination), others have flat feet and still others have high arches. Personal preferences come into play, too, with wide toe boxes, shoes that offer extra cushion and ones that won't break the bank.

It's important to choose running shoes for specific terrain as well. A trail running shoe is made with more rugged features compared to a racing shoe that's engineered to be lightweight and breathable on the track.

Before heading to your local running shop and randomly choosing a shoe based on color or design (don't worry, we've all done it), use this guide to help you know what to look for in each type of running shoe.

1. Best Cushioned Running Shoes

“Extra cushioning in your running shoe definitely isn’t for everyone, it ultimately depends on your running style, individual stride and your body type,” says Caleb Backe, personal trainer and health & wellness expert for Maple Holistics, a natural hair and skin care company.

“Choose a cushioned running shoe that’s designed to improve your natural foot positioning for increased comfort,” he says. Salomon’s Sonic RA 2 is designed to hug your foot in a comfortable, custom fit without aggravating pressure points.

2. Best Running Shoes for Plantar Fasciitis

Plantar fasciitis is an inflammation of a thick band of tissue that connects the heel bone to the toes and is a common cause of heel pain. There are two types of pain associated with plantar fasciitis — pain with push off and pain with landing, says David Reavy, Chicago-based physical therapist and owner of BeReact.com.

If you have pain with push off, a shoe that helps you push off with your entire foot is key, he says. (Try Asics GEL Kayano 25, which resists compression and reinforces a natural line of movement.) Or if you have pain with landing, a shoe with more cushion is likely what you need.

3. Best Neutral Running Shoes

Despite what many people think, most runners don't need a lot of cushion or motion control devices in their running shoes, says Mark Cucuzzella, M.D., and owner of a the running website DrMarksDesk.com. What they need is a light, flexible, neutral and not-too-soft shoe.

“A neutral running shoe empowers your body to move in a more natural way, and a wide toe box allows the toes to spread and splay in order to distribute impact forces and encourage proper toe off through the gait cycle,” he says. Topo Athletic's Magnifly 2 has zero drop with 25 millimeters of cushion, giving your foot the freedom to move as if you were barefoot.

4. Best Running Shoes for Flat Feet

The first thing to consider when purchasing running shoes for flat feet is to make sure the shoe has no heel elevation and little to no toe spring, says Backe. “You’re also going to want to ensure that the toe box isn’t tapered. You should be able to recognize a shoe that’s fit for flat feet by the wide, chunky heel, as well as the stiffer sole. Look for running shoes that control motion.”

The Asics GT-2000 7 offers a wide and high toe box, allowing the foot to spread naturally at push off, while still offering plenty of stability.

5. Best Waterproof Running Shoes

Even when you're looking for waterproof running shoes, you don't want to compromise your foot's function in the rain, says Jessica Marie Rose Leggio, running specialist at RunPainFreeNow.com. “You don't want to get hurt on wet surfaces, so you need your full foot control.”

Be sure you can wiggle your toes (these shoes tend to be more laterally restrictive due to the material), so that even when your feet get wet, you can still move them to keep blood flowing, she says. Try VIVOBAREFOOT’s Swimrun, a line of waterproof running shoes that come in low-ankle and high-ankle styles.

Brooks Running Cascadia 13 Running Shoe

6. Best Trail Running Shoes

“For trail shoes, you want a shoe that will help support the additional lateral movement required when running trails," says Dr. Cucuzzella. “The stack height [distance between your foot and the ground] should not be too high, and you should not have an elevated heel, as these two features will contribute to a higher likelihood of ankle sprain.”

“People have different preferences for cushion and tread, so I encourage them to find their own sweet spot," he says. And if you live where it's wet and rainy, look for a waterproof upper side. The Brooks Cascadia 13 protects from rocks and roots under foot and from trail debris on the sides and top of feet.

7. Best Running Shoes for Overpronation

Overpronation occurs when a runner’s foot rolls inward too much. If you have flat feet, you most likely overpronate, and overpronation is one of the leading causes of knee pain, says Backe. “Extra support will help you achieve a more natural foot strike and therefore will decrease knee pain.”

The Brooks Adrenaline GTS 19 has “GuideRails,” a support system similar to bumpers in bowling alley (imagine your foot as the bowling ball). They kick in when you need them and stay out of the way when you don’t.

8. Best Racing Shoes

For the general public (i.e. non-professional runners), your racing shoes shouldn't be too different than what you train in, says Dr. Cucuzzella. If you plan on doing a lot of racing, though, the one thing you might look for is a shoe where the upper and outsole are stripped down a bit for weight.

"But as far as the other features — flexibility, midsole density, stack height and toe box — they should mirror what you're used to," he says. Salomon’s Ultra Pro provides long-distance comfort with extra support and cushion in the midsole.

9. Best Stability Running Shoes

“A small percentage of runners might benefit from what is called a 'stability shoe' — firmer density and less flexibility through the midsole," says Dr. Cucuzzella.

“Look for shoes that have low heel-to-toe drop, a wide toe box to allow for natural foot function and light weight to better accommodate the runner’s needs," he says. The Altra Provision shoes have grid-like grooves in the midsole, allowing the foot to flex, while still being lighter for more speed and better performance.

10. Best Minimalist Running Shoes

Your running shoes should be an extension of you, says Leggio. She says you'll want to hear the sound of the ball of your foot pushing off the ground behind you. And only a flexible shoe allows for that.

"Also, a flexible shoe doesn't hide issues, it exposes them, and you want to know what is going on at the start of it, not when you are already injured. You want the run to be dictated by you, not a sneaker dictating your biomechanics,” she says The VIVOBAREFOOT Primus Lite has a vegan upper made from PET recycled plastic and a thin sole that lets you train hard while developing skillful movement.

11. Best Running Shoes for Supination

For those that tend to supinate when they run (rolling onto the outer edge of the foot), it's important to find a neutral shoe that won’t interfere with your stride and push your foot out even further, says Claire Wood, New Balance's head of performance footwear. If that sounds like you, check out the New Balance 1080V9 with neutral cushioning.

12. Best Running Shoes for High Arches

“If you have a high arch in your feet, then you’ll need some extra cushioning to give your arch the proper support,” says Backe. A cushioned shoe enhances shock distribution in the midsole to support your arch and prevents your feet from rolling outward while you’re running, he says. Try Salomon’s Sense Ride 2, which has an 8 millimeter drop, plenty of cushion and a generous toe box that works for high arches.

13. Best Winter Running Shoes

“When you go on winter runs, ice is going to be your worst enemy," says Paul Ronto, director of digital content and research for RunRepeat.com, an athletic shoe review site. “You have to be cautious of street lines and crosswalks, as painted lines tend to be extra slick compared to their concrete or asphalt counterparts.” The New Balance880v8 GTX has a good grip on the bottom, as well as waterproof Gore-Tex membrane, which help keep your feet dry.

Salomon’s Predict RA Running Shoe

14. Best Running Shoes for Bad Knees

“For serious knee pain, you should first defer to a professional opinion from a doctor,” says Braden Moorhead, senior buyer at Zappos.com. “For runners with knee pain, it is important to look for brands that offer shoes with a higher stack height and lots of cushioning, which will offer a softer ride and may alleviate knee pain,” he says.

Some research has also suggested that shoes with a lower heel-to-toe drop (0 to 8 millimeters) encourage a natural running gate cycle, which allows your quads and glutes to help absorb the shock of landing. Salomon’s Predict RA has grooves on the tread inspired by the major joints in the foot. These grooves are placed on the top and bottom of the midsole to double flexibility and enhance the foot and shoe interface.

15. Best Long-Distance Running Shoe

“For a distance shoe, you are really searching for comfort, cushioning and durability,” says Moorhead. So don't be afraid to test out a bunch until find one that can keep up with you. “If your shoes feel a little snug or 'off' around mile three, chances are the farther you run, the more the problem will be exacerbated,” he says.

Test all of your gear — especially shoes — during your training so there are no surprises on race day. "Even if you’ve run in the same model shoe before a race, you never want to show up to race day with a brand new pair of shoes. There shouldn’t be a ton of break-in time for running shoes, it’s more to test that they feel good through the entirety of the run.”

Asic's GEL-NIMBUS 21 has added mesh for more breathability and support, but also has a spacious toe box and gel technology in the forefoot to give your feet more space to move.

16. Best Wide Toe Box Running Shoes

“'Wide toe box' isn’t a standardized term like a shoe’s width is,” says Moorhead. “A wide toe box for one brand could feel narrow and tight for some runners and could be bulbous and boxy in other brands,” he says.

So it’s important to try on a variety of shoes before one that feels the most comfortable for you. "Whatever fit you’re going for, you never want pressure in the toe box, nor do you want so much room that there is an insecure fit,” Moorhead says. The Altra Lone Peak 4.0 RSM has a “footshape” wide toe box that allows your toes to relax and spread out naturally for more comfort and stability both uphill and downhill.

New Balance Fresh Foam Arishi v2

(Image: New Balance)

17. Best Cheap Running Shoes

“If you’re a runner on a budget, it’s important to remember that price doesn’t dictate quality on either end of the spectrum," says Moorhead. In other words, inexpensive doesn’t always mean cheap in quality, and expensive doesn’t necessarily mean it’s the best.

Instead, look for what type of cushioning you prefer — firm or plush — and if the materials feel good, he says. Ask yourself, is it comfortable? For under $70, New Balance Fresh Foam Arishi v2 offers a breathable mesh for light-weight support so you don’t feel weighed down while running.

“But no matter the price, most midsoles (the cushion-y part of the shoe) are made of EVA [etheylne vinyl acetate], and unfortunately, EVA degrades between 300 and 500 miles," he says. "Sometimes when you start to feel new creeks and cracks during or after running, it might be a sign that it’s time for a new pair of kicks.”

Read more: 12 Essential Tips for New Runners

18. Best Running Shoes for Women

“The top things to look for top running shoes for women are flexibility and full-foot function — can you bend the shoe toe to heel?” says Leggio. “The best running shoes would be light-weight, speed-focused trainers.” The Asics GEL DS-Trainer 24 reduces shock to your joints, allows for a smooth stride transition and provides complete bounce back.

19. Best Running Shoes for Men

“For the best running shoes for men, look for stability, which provides better support and control of the foot throughout the entire running motion,” says Maurice Oliver, footwear specialist at the REI co-op store in New York City.

Also look for shoe cushioning in the heel and forefoot that aids in shock absorption, he says. Durability is also important to the lifespan of the shoe and the runner's body. Asics' GEL-CUMULUS 20 features technology for optimal bounce back and a full-ground contact outsole for smoother heel-to-toe movement.

Explore the Civil Rights Trail in Montgomery, Alabama

From the Rosa Parks Museum, which sits in the very location where she refused to give up her bus seat to a white passenger, to the Dexter Avenue King Memorial Baptist Church in which Dr. King served as head pastor, Montgomery, Alabama, has several key sites that were climactic in the civil rights movement.

See these memorials, museums and civil rights landmarks that are plentiful throughout Montgomery.

Dexter Avenue King Memorial Baptist Church

The Dexter Avenue King Memorial Baptist Church is a National Historic Landmark and appears as it did when Dr. Martin Luther King Jr. served as pastor from 1954 to 1960. The church dates back to 1883 and was the site of mass meetings to organize the Montgomery Bus Boycott.

Some call the church the birthplace of the civil rights movement, and today, the church offers guided tours of the historic space, and visitors are welcome to join Sunday worship services — enjoying sermons and gospel renditions while sitting among the pews.

Dexter Parsonage Museum

Twelve pastors served as leaders in the Dexter Avenue King Memorial Baptist Church between 1920 and 1922 and lived in what is now the Dexter Parsonage Museum. When Dr. King was head pastor, his family lived at Dexter Parsonage.

The nine-room clapboard Parsonage dates back to 1912. It has been restored to look as it did when Dr. King and his family resided there. During a tour of the museum, you will see furniture in the living room, dining room, bedroom and study that was actually used by the civil rights icon.

Rosa Parks Museum

In 1955, Rosa Parks changed history by sitting in the front seat of a Montgomery, Alabama, public bus — a seat that was exclusively reserved for white people. The Rosa Parks Museum was designed and built at the site where she was arrested for her refusal to give up the seat.

Visitors can see historic markers outside the museum that designate that pivotal moment in history, as well as inside the museum, where there are several interactive tours for guests. In addition to a 1955-era station wagon used to transport Freedom Fighters, the collection contains the original arrest report of Rosa Parks, court documents, and a replica bus from the '50s, similar to the one Parks rode.

EJI Legacy Museum and National Memorial for Peace and Justice

The Equal Justice Initiative is a Montgomery-based nonprofit organization that challenges racial injustice and mass incarceration of black people. The organization sponsored the National Memorial for Peace and Justice that opened in the spring of 2018 and traces the legacy of lynching in post-Reconstruction and Jim Crow America to the country's current state of mass incarceration.

At the EJI Museum, you take in multimedia exhibits like a little-seen interview given by Dr. King that explains the economic trappings of black people during that time period. There are also emotional exhibits, like a case filled with jars that display different soils where lynchings took place.

The six-acre memorial honors the 4,000 black people (that were recorded) who were murdered by white people in the South. The memorial ground gradually slopes, and you begin to look up at the suspended steel columns that are inscribed with the names of victims by county.

Edmund Pettus Bridge

Only a 45-minute drive from Montgomery, the Edmund Pettus Bridge, which is now a National Historic Landmark, was the site of the brutal Bloody Sunday beatings of civil rights marchers.

In the town of Selma, you can walk across the bridge where the televised attacks sparked mass support for nondiscriminatory suffrage. The drive from Montgomery to the Edmund Pettus Bridge is a poignant experience, as travelers see the road along which civil rights heroes marched 54 miles from Selma to the state capital in Montgomery.