The Best Outdoor Gear for Winter Hikes and Bike Rides

 From snow-capped mountain hikes to scenic bike rides and cold-weather running, winter sports and activities require the right clothing and equipment, whether you’re doing them in your own backyard or are road tripping to the nearest mountain. While you might not need gloves on every adventure, it's smart to have a pair handy for when the wind chill dips; a lightweight but insulated jacket can be used in most outdoor pursuits, and won’t feel like a slog to carry around. 

When shopping for cold weather gear, look out for updated technology like EVA foam and tech fleece fabrics  to add insulation and allow you to still move around easily. From leggings to running beanies to down vests, here are some suggestions for winter essentials to keep you going outside for longer in the winter months.  


  1. Salomon NSO Pro Glove

Having a good, warm glove to wear on cold weather runs can make the difference between an unpleasant distraction and being able to go the distance. These gloves from Salomon have thermoregulation through the stretchy fleece construction, [[which allows hot hands to breathe]] while also repelling sweat. If you plan to run at night, the reflective branding will help alert passing drivers of your presence.


  1. Roll Top Bag

If you’re going from city slicking to a rugged day hike, the Refrigiwear 1954 Roll Top Bag is the perfect transition piece: both stylish and functional.  It has ample pockets for storing hiking or biking gear inside and a zipper pocket on the exterior for stashing your phone or wallet. Colors range from bright yellow to black, so you can choose how flashy you want to be on the trail. 


  1. Ortovox Fleece Grid Hoody

The brisk air coming off that mountain has met its match with the Fleece Grid Hoody by Ortovox, made with warm, fleece wool. Although constructed with merino wool, the hoodie is lightweight and easy to pack. For bike rides and winter sports, the hood is thin enough to fit comfortably under a helmet, while the double-breasted pocket on the outside protects important loose items when out adventuring.


  1. Adidas Prime Cold Down Vest

One of the best pieces of clothing you can wear during cool fall hikes or winter bike rides is a warm vest. The Adidas Prime Cold Down Vest looks runway-ready but has functional features that were made with cold weather in mind. The overlapping down baffle design and the adjustable webbing helps to keep heat close to the chest, while the built-in cross body bag will keep your keys and phone close by.


  1. Danner Trail 2650 GTX 

Danner’s fall and winter hiking boot is waterproof and available in both men’s and women’s sizes. The Trail 2650 GTX is made with lightweight EVA foam so it won’t be your boots holding you back climbing up that steep mountain. The midsole is also designed to combat uneven surfaces, like rocks, fallen branches, and gravel, that you’ll likely encounter while trekking. Depending on your taste, the boots come in several colors that range from neutral brown, sand, or olive to a brighter red or tangerine.


  1. Dasche K3 Jacket 

If you’re headed out of town and need to save some space in your carry-on, the Dasche K3 Jacket is supremely packable, thanks to a self-stowing pocket. Available in four colors—blue, gray, black, and red—the water- and wind-resistant hybrid jacket has synthetic down that is targeted on key areas of your torso to keep you warm without adding extra weight.

 

  1. Lululemon Run For it Beanie 

This hat is a match made in heaven for people with lots of hair. The Run For it Beanie by Lululemon’s best feature is the ponytail opening in the back, which helps ensure the fabric lies flat over your neck and ears during cool runs. The water-repellent beanie has tech fleece fabric with reflective details for alerting oncomers of your presence in the evening.

 

  1. Backcountry Sundial Tight

Backcountry’s classic Sundial Tight was updated in 2020 with a high waist design for a secure and comfy fit. For those intense fall and winter hikes, the material is made with quick-drying nylon to keep your legs cool and dry while on the go. To store phones and credit cards, utilize the two side cargo pockets.


  1. Helly Hansen Neck Warmer

There’s no worse feeling than flying down the slopes or biking along a waterfront in the winter, only to have your neck feel like it’s on fire because of the biting cold. The Helly Hansen Neck Warmer made with microfleece features a combination of wind block fabric on the interior and soft fabric on the exterior to keep you warm without roughness.


How To Use Fall’s Best Fruits And Vegetables

Even as it gets closer to feeling like winter, there’s still a stretch of late fall left. That means there’s still time to enjoy your favorite farmers market finds like kale, apples, beets, squash, and other seasonal goodies.

To help you get the most out of these delicious fruits and veggies, Mackenzie Burgess, RDN, recipe developer, nutrition expert, and blogger breaks down the creative ways she likes to whip up her favorite fall produce. From beet hummus to cranberry salsa, your autumn is about to get way more delicious.

1Pumpkin

Why it’s healthy: Pumpkin is an excellent source of beta-carotene, an antioxidant that helps maintain eye and skin health.

Best way to eat: To enjoy roasted, fresh pumpkin, cut the gourd into slices, and top with olive oil, salt, and your favorite spices. Baking for 45 minutes at 350°F should do the trick. Then, either enjoy as a side dish, or whip up a pumpkin puree. Add a dollop to your oatmeal or smoothie, or mix it into hummus for a fall-inspired dip.

2Winter Squash

Why it’s healthy: Winter squash varieties like butternut and acorn squash are rich in vitamin A, fiber, and folate. People who don’t get enough folate might be more likely to have depression, research finds, so it’s an important part of your diet.

Best way to eat: Simply slice in half, scoop out the pocket of seeds, drizzle with olive oil and seasonings, and roast in the oven at 400˚F for 50-60 minutes until tender. Enjoy warm as a side dish, or allow to cool, and then cube and toss in a salad. To add more veg to your morning meal, mix cubed squash with onion and turkey sausage, sautée, and then serve with eggs.

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3Kale

Why it’s healthy: Kale is a source of plant-based protein (3 grams/cup) and other important nutrients, including vitamin K, vitamin C, and magnesium, a mineral needed to help maintain normal nerve and muscle function.

Best way to eat: Kale is a great addition to hot soups and fruit smoothies. For kale salads, massage torn kale with oil and salt to break down the fiber (this makes it more supple) and reduce the bitterness. Or make your own kale chips by tossing ripped kale with EVOO and salt, laying the piece out flat on a plate, and microwaving for 2-3 minutes until crispy. Yup, that's right, no oven required!

4Sweet Potatoes

Why they’re healthy: Like pumpkins, sweet potatoes contain beta carotene, which helps maintain good eye and skin health.

Best way to eat: Bake sweet potatoes at 400º F for 40-60 minutes. Then cut them in half, top with spices, and enjoy. Another option? Make a power bowl with cubed, roasted sweet potatoes, greens, roasted veggies, a grain, and a simple dressing. Oh, and if you've never tried sweet potato toast, you're missing out. After cutting the spud into ¼" slices, pop it into the toaster on high. Then, top with yummy combos like Greek yogurt, blueberries and chia seeds or smashed avocado and a poached egg.

5Beets

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Why they’re healthy: Beets are low in calories, high in fiber, and also contain folate, potassium, iron, and vitamin C. Vitamin C helps aid in the absorption of iron and helps heal wounds and form scar tissue.

Best way to eat: Bake peeled and sliced beets into fries (try 400°F for 20 minutes), or peel and slice, then serve them raw in a sandwich. Another idea: after roasting in the oven (50 minutes at 400°F), blend into bean dips or hummus. Reduce food waste and show your beet greens some love, too! Sautée them with oil, salt, and garlic for a healthy, five-minute side dish.

6Mushrooms

Why they’re healthy: Mushrooms are a good source of Vitamin D which helps maintain bone health as well as our mental health.

Best way to eat: Try sautéing mushrooms with olive oil, fresh thyme, and garlic to serve as a savory side dish, pizza topper, or addition to avocado toast. You can also mix raw, chopped mushrooms into ground meat to sneak some extra nutrition into burger or meatball night.

7Apples

Why they’re healthy: Whole apples are a great source of fiber, which can help keep us full longer and stabilizes blood sugar levels.

Best way to eat: For a fun snack, cut apples into thin slices and top with nut butter and granola. Make quick homemade applesauce by boiling apples and throwing them into a blender with fall spices like cinnamon or ginger.

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8Pears

Why they’re healthy: Pears are a great source of fiber and antioxidants, including vitamin C, which plays a key role in maintaining a strong immune system.

Best way to eat: Put diced pears, cinnamon, nuts, oats, and milk into a mason jar and let sit overnight in the fridge for a fall-inspired, ready-to-go breakfast. Baked pears (cut them in half, and pop in a 375°F for 25 minutes), ricotta cheese, and a sprinkling of cinnamon makes for a delicious protein-packed dessert.

9Cranberries

Why they’re healthy: Cranberries are rich in phytochemicals. Research has shown the phytochemicals present in cranberries may help prevent UTIs and bladder cancer.

How to use: Make a salsa by pulsing cranberries in a food processor and combining with finely chopped cucumber, jalapeño, sweet onion, and cilantro. Sprinkle the mixture with some salt, and voila! You can even dry your own cranberries by dehydrating them or baking them at your oven’s lowest setting for about eight hours.

The 14 Best Gifts for Hikers of 2020, According to Avid Hikers

Gifting the best gear to hikers can be a challenge with so many products and options on the market. To help sort through these differences, we reached out to an array of experts for great gift ideas. From a pocket heavy day backpack that stores gadgets to a handheld GPS that allows your hiker to map out the terrain before setting out on their trip, you're sure to find something for any type of hiker on this diverse list of gifts.

Read on for the best gifts for hikers available.

MirMaru Hiking Crew Socks

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There’s nothing like having a good hiking sock that fits snug inside hiking boots and protects the feet and ankles from dirt and chafing. Gift your hiker this set of five sock pairs from MirMaru that have high-density fibers and cushioning throughout the underfoot area for ultimate comfort. Dan Nolan, an avid hiker and founder of the outdoor camping gear site Camping Console loves the support, comfort, and durability of these socks. “I’ve owned a pair for more than a year and they haven't worn out at all,” says Nolan.

Eagle Creek Wayfinder Backpack 30L

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Eagle Creek leads the pack when it comes to outdoor travel gear. The new Wayfinder Backpack 30L comes in four colors that you can gift your hiker: blue, black, gray, and coral. Perhaps the best feature of the backpack is the cleverly designed pockets: a front zip pocket that has a drain duct for a wet jacket; a fleece-lined front pocket for sunglasses; and the pocket on the back panel for cords, phones, and power banks.

Helly Hansen Women's Lyness II Coat

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Since the weather is never a sure thing, hikers will appreciate a good rain jacket to protect from the elements. The Helly Hansen Lyness II coat is a great gift for the outdoorsy girl in your life, being both waterproof, breathable, and windproof. Plus, the hood creates extra warmth and protection from the rain.

Danner Men's Mountain Light Cascade Hiking Boots

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For a hiking boot that packs a lot of retro punch and functionality, gift the Mountain Light Cascade boots from Danner. The iconic hiking style was introduced in the early 1970s and features a leather upper with striking contrast flat red laces. The interior Gore-Tex technology makes the boot dry out quickly and resist odors.

“Hands down some of the comfiest boots I’ve worn for everyday use and hiking, the style and aesthetic of Danner is unmatched and always will be,” says Garrett King, a travel photographer and influencer. “I appreciate anything handcrafted and my Danner’s are no different.” A women's version is also available here.

The 10 Best Hiking Gear Items of 2020

Pendleton Hooded Towel

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If the person on your gift list loves to dip in hot springs, alpine lakes, or cool off in a gentle stream after a long hike, then Pendleton's Hooded Towel will be essential. The material is made from cotton jacquard that absorbs moisture well to cool your hiker off in no time. The built-in hood also gives another boost of warmth.

Stoic Driftwood 2 Three-Season Tent

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The adventurous hiker that camps overnight after a daylong hike needs a good tent to protect from the elements. That's where the Stoic Driftwood 2 Tent comes in since it's lightweight and can sleep up to two people. Rainy night? No problem: the PU-coated fly and floor protect against water. Clear skies and bright stars will be able to be seen through the tent’s mesh ceiling while also providing air circulation for hot nights. There's even space for your gear with six interior pockets.

LifeStraw Personal Water Filter

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This water filter will be a lifesaver in harsh conditions. The filter gets rid of the bad stuff that you could encounter in a natural lake or pond such as bacteria, parasites, microplastics, dirt, sand, and general cloudiness. The filter is also super durable, being both easy to clean and easy to store as a mainstay in a protected pocket inside a hiking backpack.

Vipin Chahal, an avid hiker and the founder of Return Policy Guide has been using LifeStraw's Personal Water Filter for over a year and is highly satisfied with the results. “It is a great product to rely on for filtered water and the water tastes great,” says Chahal.

Columbia Bora Bora II Booney

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At times, the harsh sun rays can be a hiker’s ultimate nemesis: slowing them down from the heat or creating more challenging visuals on the trail. The solution: a good, lightweight hat. A bonus to the Columbia Bora Bora II Booney is that it has built-in UPF 50 to protect the skin and if it’s a little loose, you can adjust the dimensions with the drawcord and toggle at the back.

YaYa & Co Drake Canvas & Leather Toiletry Bag

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For hikers that like to camp overnight, keeping a small set of toiletries in one place will keep them organized after the sun sets. The Yaya & Co toiletry bag is made with hardy oiled canvas and leather to put your travel toothbrush and toothpaste inside. There's also an interior zip compartment for the small things you don’t want to lose.

Casper Weighted Blanket

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Sometimes the hikers in your life set out for a long journey and there is no choice but to camp out overnight under the stars. In many locations—especially at higher elevations—it can get quite cool at night. Casper has a weighted blanket that's designed with breathable cotton to keep you warm but not sweaty. The cool thing about this blanket is that you can choose between a 10, 15, or 20-pound weight option that's tailored to the person receiving the gift. Hint: the brand recommends choosing one that's 10 percent of the person’s body weight for the best comfort and warmth.

Garmin eTrex 22x GPS

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For the outdoor enthusiast in your life, possessing a handheld GPS is such a valuable asset. The eTrex 22x has handy preloaded TopoActive maps that contain both streets and trails to use while hiking. There are also natural and urban demarcations like waterways, buildings, and international boundaries.

Stoic Fireside Lounger

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Once your hiker makes it to the summit, sometimes it’s nice to cop a squat to watch the sun rise or set over the mountain. The Stoic Fireside Lounger is a perfect gift, being a folding chair that includes a bag for easy carrying while hiking. Although the chair folds, the materials are made from durable polyester and steel, while the mesh panels allow air to pass through after a sweaty summit.

Leatherman Skeletool Multi-Tool

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The hiker in your life will appreciate this pocket multi-tool designed by Leatherman. The small accessory will fit snuggly in a hiker’s backpack and includes all the essentials they'll need: mini pliers, a wire cutter, bottle opener, a small knife, a bit driver, and a Phillips screwdriver. It's also designed with a carabiner so they can hook it to an inner or outer ring on their pack.

Takeya Three Pack Water Bottle Bundle

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A family of hikers will need a lot of water to get them from point A to B. For families with younger kids, a gift of the Takeya Three Pack Water Bottle Bundle will ensure hydration with the 16-, 22-, and 40-ounce bottles. The vaccum insulation keeps fluids cool for hours and the powder coating on the exterior gives your hiker a stronger no-slip grip, even when sweaty.

I hadn't flown in over 4 months, but The Gant Aspen lured me to Colorado with condo-style rooms, outdoor activities, and reassuring COVID-19 policies

As a professional travel and lifestyle writer, the pandemic hit me hard. While I've been incredibly cautious about travel, after four months of lockdown at home, a trip to the mountains was enough to entice me to get on a plane. 

And while I typically tend to take international trips, after being cooped up for so long, a getaway to Aspen seemed as exotic and exciting as going to Europe. After reading up on whether flying was safe, I felt confident enough to travel by plane from New York to Aspen, armed with plenty of masks and hand sanitizer. 

However, I also wanted to make sure that once I arrived, the resort I would be staying in would have COVID-19 policies in place.  

The Gant set itself apart thanks to its location, condo-style rooms with full kitchens, and new COVID-19 policies. Located at the base of Aspen Mountain, The Gant is optimally located in downtown Aspen and surrounded by the White River National Forest and the verdant Elk Mountain Range. It's tucked away near residential, single-family homes and condos, yet is still within easy walking distance to popular attractions, including the Silver Queen Gondola, which in the summer and fall allows access to disc golf, hiking trails, and mountaintop yoga. Additionally, at the top of The Gant's homepage, they had an easy-to-find COVID-19 update, which outlined everything from cleanliness initiatives to cancellation policies.

In addition to its stunning setting, the property itself has plenty of amenities to keep guests busy, including a pool, multiple hot tubs, complimentary bikes, and a complimentary shuttle to and from the mountain for easy access to all the outdoor offerings, of which there are many. Aspen is a destination for year-round recreation, including mountain biking, hiking, mountaintop meditation, and water sports in the summer months. Of course, skiing and snowboarding Aspen Mountain are ever-popular activities in the winter.

And while my stay in a Standard Aspen Condo was comped for review purposes, the starting rate of a one-bedroom for $199 per night makes the 140-room condo resort far more wallet-friendly than many more expensive options in town. 

My pickiness paid off. I ended up feeling very safe throughout my stay, and was able to take full advantage of the outdoor setting. Here's what it was like.

After a quick 15-minute ride from Aspen Airport to The Gant, the complimentary resort shuttle (called "Gant Vans") stopped at the roundabout in front of the wooden overhang that led to the lobby. I was the only passenger on the roomy shuttle and it was nice not to have to touch any handles getting off thanks to the automatic doors. 

Upon entering the hotel, immediately to my left was a free mask station with two options: standard blue masks, as well as cloth fabric neck gaiters with The Gant logo. The extra attention to detail with the mask station made me feel safe right off the bat, and the neck gaiter was an appropriate souvenir (and essential) for travel during the pandemic.

As I approached the front check-in desk, there were two attendants standing behind a thick plastic shield, both wearing masks properly over their nose and mouths. There were also a few pump hand sanitizer bottles for guests to use as they were checking in. A nice touch was two separate and clearly labeled jars for "clean pens" versus "used pens" so guests were able to differentiate between the two as an extra measure of safety.

While there was a small sitting area with gray leather armchairs, there was no line at check-in so I quickly received my room key. The bellman showed me the way to my room while wearing a PPE mask over his face. All of the staff that I saw from arrival onwards were wearing masks at all times.

The Gant accommodations range from one- to four-bedrooms, and since I was traveling with a friend, we reserved a Standard Two-Bedroom Aspen Condo, which starts at $215.

The room was plenty spacious for two people and would even work well for families. The furnishings evoked a mountain-chic vibe, with a beautiful wood-accented dining table, wood paneling, and a full sitting area with a comfy couch. 

My friend and I were especially pleased that each bedroom came with its own en-suite bathroom so we could both have our own space. Each bathroom included tubs and rain showers that were especially nice after a long day outdoors. 

The real wood-burning fireplace was a cozy touch (even if it was just pretty to look at in the summer). An ample private deck off the living room came furnished with two lounge chairs with a side table and was an idyllic place to watch the sunrise while having tea in the morning. 

Having access to a full kitchen was nice for two reasons. First, we quickly realized that food was not cheap in Aspen, and it provided us the option to heat up leftovers.

We also liked that we could buy food from the grocery store and cook meals ourselves, which was especially relevant for guests who may not feel comfortable eating at restaurants just yet. The room came fully stocked with all the cooking essentials like pots, plates, and silverware.

Since I am an avid tea drinker, the tea kettle, along with a paper bag full of tea, coffee, and condiments was the icing on the cake. I usually travel with loose teas but forgot to pack mine. Luckily, the housekeeping staff refreshed our coffee and tea on a daily basis. However, in keeping with updated protocols, the staff was careful to only come in the room when we were out.

After living in New York City for years and having to truck my dirty clothes several blocks away to the laundromat, The Gant's stacked laundry unit in the room was perhaps my favorite amenity. There were two complimentary Tide pods provided, so I even washed items that barely needed it so I wouldn't have any laundry to do when I got back home.

I enjoyed a good night's sleep on the bed, which was medium firmness with a warm comforter and there was also an extra blanket in the closet in case I got chilly from the AC.

Our two-bedroom condo was just right for our purposes, though families or groups may want to take full advantage of the three- and four-bedroom options, which start at $370. Similarly, couples and solo travelers who still want access to a kitchen and a separate sitting area would have more than enough space in a one-bedroom, which can come in at $199 in slower seasons and offer a serious deal when compared with many other hotel options in the area.

The Standard was one of three levels of interiors we could have booked, followed by Deluxe or Premier condominiums. Those looking for chicer, high-end finishings may want to consider the recently renovated Premiere Condos and Deluxe Condos. The newer rooms are professionally decorated and include nicer touches like new appliances, stone fireplaces, marble countertops, and more modern decor. That said, beyond being newer, they don't offer much else in terms of additional space or amenities and start at $280 for a one-bedroom. While a little more dated, I found my Standard Condo to be more than sufficient and the better value.

However, keep in mind that the best savings are found in the summer and fall low season. Once the winter ski season gets into full swing, the starting price of a room like ours quickly surges to $529. That said, in Aspen, it's not uncommon for popular ritzy resort rooms to go for upwards of $1,000 per night, so, The Gant still offers a strong value despite the higher winter price tag.

Compare room types and prices for The Gant

There is a resort fee of 5% per night per room. However, with multiple pools, tennis courts, complimentary bikes, and a handy free shuttle available, it feels justified.

All of the on-site amenities were open during my stay but were altered slightly to address COVID-19 safety concerns.

The on-site restaurant, Pepperjack's Café, had signage at the front entrance to make sure people were wearing masks upon entry. I enjoyed the breakfast offerings and had fun trying out a different smoothie combo each day.

I also enjoyed a scenic outdoor breakfast on the Ute Rooftop Terrace, which was completely empty except for a woman tending the beautiful plants that were placed along the perimeter. 

The property includes two heated outdoor pools and three hot tubs with jets, which are all currently open to guests. The hotel is following state protocols and pools are operating at 50% capacity, while hot tubs are limited to four people traveling in the same party. The chaise lounge chairs and towel cabinets are sanitized several times throughout the day.

While the surrounding wooded mountains offer a serene setting, one downside for couples or those looking for a more tranquil atmosphere is that neither pool is adults-only and there were always kids splashing about in both pools when I was there.

Since I am big on health, wellness, and outdoor sports, it was important that the place I stayed in Aspen had relevant amenities. I was impressed that The Gant had five tennis courts, including three clay courts, and a WE-Cycle bike share station. I also took advantage of the gym, which was generally pretty quiet and felt plenty clean and safe. I did wear my mask the entire time I worked out, as was required.

The free Gant Vans operate a loop from The Gant to Gondola Plaza (Aspen Mountain's Silver Queen Gondola) and to the bus station for transfers to the other ski mountains.  There is on-demand transportation anywhere within Aspen from 7 a.m. to 11 p.m.

During the ski season, there are on-site ski butlers for ski rental and boot fitting convenience. The hotel also offers complimentary ski valet and overnight storage, overnight ski tuning, and ski and snowboard lesson arrangements through the concierge.

This year, the hotel is partnering with top outfitters to offer guests the chance to set up paid private winter experiences from dog sledding to guided snowshoe tours.

 

When staying at The Gant there is no need to rent a car. Located in the downtown area, you can walk off the property and within a couple of blocks be surrounded by art galleries, shopping, and delicious restaurants like Bosq, where I had dinner one night on the outdoor terrace.

The Aspen Museum and Aspen Mountain's Silver Queen Gondola are big attractions that are also conveniently walkable from the property. I also took the free shuttle to various places in the downtown area, including the entrance to the Red Butte trail, which was a beautiful hike to do in the morning.

I was even able to take off my mask during parts of the hike and fully enjoy the fresh mountain air! At the top, I was greeted with gorgeous views and an overlook of downtown Aspen. The location of the Gant also made it easy for me to enjoy other outdoor activities including mountaintop yoga and mountain biking.

Although the Silver Queen Gondola is a 10-minute walk, during the ski season, you can take your skis or snowboard aboard the Gant Van to the gondola for easy and efficient mountain access.

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The Gant is ranked 5 out of 34 hotels in Aspen on Trip Advisor.

Some past guests praise the staff and say they can tell they want to come to work every day, while others gush about the close proximity to town at only .25 miles. The Gant is also ranked 9.1 out of 10 on Booking.com and people similarly rave about the location and the service.

Only 15 people on Trip Advisor rated the property as "poor," compared to 965 as "excellent." However, a few reviewers noted that the Standard rooms weren't particularly modern and that some rooms could use a refresh. If you're looking for elevated luxury, you may be disappointed.

Read reviews, compare prices, and book The Gant on TripAdvisor

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Who stays here: The condo-style accommodations adjacent to the downtown Aspen area make this property popular with a mix of friends, families, couples, and business travelers.

Are guests adhering to COVID policies?: Yes. Although I frequently see people in New York and New Jersey walking around in public without masks, it was reassuring to see that most people in Aspen were wearing masks in public spaces both indoors and outdoors, in compliance with Colorado's current executive order. The staff at the hotel were all wearing proper PPE throughout my stay too.

We like: The breakfast at Pepperjack's Café was healthy and gave me a kick start to my day. The solitude of eating on the rooftop above the restaurant offered beautiful views while enjoying the meal.

We love (don't miss this feature!): The complimentary Gant Van shuttle to the airport, gondola, and downtown locations. It's highly convenient to not need a car and would be an especially great perk when trekking around heavy skis or snowboards in the winter. 

We think you should know: Neither outdoor pool is adults only. There will be kids in there happily splashing around. Also, if you're looking for a truly luxurious stay that is often typical of the Aspen area, you may be best suited to a different property. 

We'd do this differently next time: Many of the restaurants in downtown Aspen fill up quickly for dinner and I had trouble walking in. Therefore, I would recommend making a reservation ahead of time if you plan to eat off-property. 

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The Gant has new protocols and a COVID-19 update that guests can read online. The property also follows Colorado's Executive Order D 2020 138 that requires people to wear a face-covering over their noses and mouths when entering or moving within any public indoor space. 

New policies in place include:

  • Enhanced cleaning standards and signage throughout the property, including guest rooms, meeting spaces, public common areas, and back-of-house employee spaces.

  • Complimentary face coverings available for all guests, including choice of standard mask or a gaiter with The Gant logo.

  • Superior, locally sourced, cleaning products in accordance with CDC guidelines.

  • Access to certain guest amenities such as the pools, hot tubs, fitness center, and Pepperjack's Café guided by state and local health guidelines with reduced capacity.

I also spoke with the Director of Marketing & Sales for The Gant about additional new safety precautions and was told the hotel is waiting two days between guests when booking rooms to help guests feel safer during turnover. 

I saw first-hand that The Gant is providing complimentary face coverings in the lobby, so if you forget your mask or its dirty, you have a backup. At check-in, there were also partitions up at the counter and extra touches like having a "clean" and "used" pen jar. I felt safe moving around the property and the staff was always wearing masks and consistently social distancing as much as possible.

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Thanks to condo-style rooms, The Gant is an excellent choice for a wide range of travelers from families and groups of friends to business travelers seeking some extra space. The full kitchens, en-suite laundry, and private decks allow guests to be self-sufficient while on vacation, which is especially nice in the new social distancing era.  

While it's not one of the ritzy resorts Aspen is often known for, and may not satisfy those looking for a high-end luxury hotel, The Gant offers a more affordable stay that still comes with plenty of appealing amenities.

The on-site offerings are extensive, with two pools, four hot tubs, and several tennis courts. The property is also ideally situated to take advantage of the Aspen area, too, and is within easy walking distance to area attractions, restaurants, hiking trails, and the ski gondola. The free shuttle to and from the airport and to top attractions means there's virtually no reason to rent a car.

Finally, the property is taking COVID-19 policies seriously, from free masks and neck gaiters at the entrance, to waiting two days between guest bookings in all rooms. I felt very safe throughout my stay and found The Gant to be a blissful home base for enjoying Aspen and its ample outdoor offerings.

Book a room at The Gant starting at $199 per night

Velvet Bedding Is the Cold Weather MVP Your Bed Needs

There’s a reason why you hear people describe something luxuriously soft and cozy as “soft as velvet”. When it comes to softness, velvet sets the standard and what better way to bring in the fall than in style? The cooler weather begs for comfy bedding, and since you’ll be spending more time at home these days clocking zzz’s, it might be time to invest in some quality velvet bedding. Plus, velvet bedding tends to have a heavier weight than their cotton and linen counterparts, so it’s a perfect material for the fall and winter. Here are 10 options to keep top of mind, from cozy quilts to cute shams.

Lush Velvet Linear Coverlet & Sham Set

WEST ELM

$209.30

was $299.00

This rich blue coverlet and sham set is worthy of a British royal’s bedroom, but you can get it for yourself thanks to West Elm. The best part is that it’s sure to pop in neutral toned bedrooms, but it's also available in copper if you want something a little brighter. The shiny and soft material is also super functional, with closures on each of the four ends for easy insertion.

Paloma Legends Velvet Quilt

THE COMPANY STORE

$369.00

If you’ve been searching for a crisp white quilt for your bedroom, then consider The Company Store’s Legends Paloma Quilt. It brings to mind a bed that would fit perfectly in an airy coastal house with the shutters open, and the gorgeous stitching adds an extra touch of elegance.

Julie Velvet Comforter

URBAN OUTFITTERS

$189.00

Sometimes a comfy, rich look is just what the doctor ordered. The Julie Velvet Comforter will make your bed pop no matter which color you choose, but it'll really make a statement in the gold hue. The crushed velvet material has that classic look, and it's made of a cotton and rayon blend that washes easily in the washing machine.

Rumi Velvet Quilt

FRONTGATE

$275.08

Whoa, I would love to snuggle under this luxe quilt on a cool night and fall asleep with a smile on my face. The texture of this option is seriously elegant, but it's actually machine-washable for ultimate functionality. Plus, how great are the color choices?

Velvet Medallion Quilt

LANDS' END

$199.95

Not your grandmother’s quilt! The pure cotton Velvet Medallion Quilt from Lands’ End has an intricate pattern that looks like a touch of old school but with a modern twist. This gem comes in five shades, which makes it complementary to many bedroom color schemes.

Bradshaw 3-Piece Comforter Set

BED BATH & BEYOND

$77.09

If you have princess fantasies as an adult (I know I do!) then this set found at Home Depot is for you. Not only will it give your bedroom all of the girly vibes at a low price, but it's also reversible: One side is shiny while the other is solid.

Classic Velvet Duvet Cover

WILLIAMS SONOMA

$249.00

If you’re more into bedding with traditional earth tones, then Williams Sonoma’s Classic Duvet Cover is a great investment. The cotton velvet material on one side paired with the Belgian linen fabric on the other is not only a beautiful contrast, but will keep you comfy and warm all night.

Brielle Velvet Quilt Set

BED BATH & BEYOND

$82.99

This velvet quilt set is a gorgeous and affordable option for the cool fall months and is sure to keep you warm at night. A plus is that it's actually pretty lightweight and can be used as a blanket while snuggling up for movie night.

House of Banjara Crushed Velvet Duvet Cover

ETSY

$87.99

That glamourous girlfriend of yours has a birthday around the corner? The perfect fall gift would be the Crushed Velvet 3-Piece Set sold on Etsy, which comes with a duvet cover and two shams. This set will be sure to add some pizzazz and glam vibes to an ultra-feminine bedroom!

Velvet Lattice Quilt

POTTERY BARN

$223.00

was $279.00

What’s even better than purchasing fresh bedding? Sustainability. Pottery Barn is a member of the Better Cotton Initiative, which includes sustainable cotton farming. Their Velvet Lattice Quilt has lattice detailing for heirloom style, and the soft shams over a couple pillows will keep you cozy and relaxed while you curl up with a good book.

This Tractor Shed in Southeast England Was Converted Into a Spacious Home

When the landscape of rolling farmland and agricultural buildings has been a part of your family roots for several generations, it’s easy to be called back. So when the opportunity to settle in the Hertfordshire countryside came up, one family took it—no matter that the property required some serious overhaulingHeath Walker Studio was commissioned to complete the conversion of a dilapidated tractor shed on the land, located in southeast England. “The design process was deeply personal, as the client sought to make his mark and create an idiosyncratic family home,” says Jane Heath, partner at Heath Walker Studio. “Having relocated to London to pursue his artistic career, the client was ready to move back to the place of his childhood.” The now four-bedroom home is a light-filled and spacious live-work project, with two generous studio spaces.

Growing up in a rambling farmhouse, the client had a love of open landscape and barn-like spaces but also a fascination for cozy, hidden-away rooms. Being closely involved in every aspect of the project, the client sourced timber for the exterior cladding, cut from trees felled from his own land. He blackened the timber using a blowtorch to create a soft, variegated effect.

Approaching the house from the north, the simple, bold openings of the elevations are evocative of the original building with its giant barn doors. Entry is now from the side through a small porch recess, a last glance of the landscape visible through a corner window, then onto the polished concrete floor. “The footprint and overall volume of the original building was maintained, and we chose a restrained palette of materials to leave the interior as natural as possible,” says Jane.

Because the client has a love for open spaces, the studio made sure to focus on the proportion of the rooms. The dramatic scale of the former shed is fully revealed in the entrance hall, main studio, and open-plan, oak-faced plywood kitchen. The lowered ceiling height in the adjoining dining area is intimate yet expansive, opening onto the garden and landscape beyond, while the living room benefits from a large picture window and high ceilings. Every part of the building’s volume has been fully utilized: “Even the pockets of space around the edges of the sloping roof at first-floor level, with their reduced ceiling heights, have been incorporated, providing spaces for storage as well as playing hide-and-seek,” says Jane.

The former single-level shed now has a second story with warm, solid oak floors and stairwell linings. Waking up to enjoy the views of the countryside was a prime consideration: a low-level window in the master bedroom is positioned for taking in the landscape while reclining in bed.

 

This Granny Pad Went From Backyard Garage to Tiny House

This tiny house renovation project began when Seattle-based designer and contractor Hartman Kable was searching for a place for an aging family member to live in his neighborhood of Maple Leaf. Because of a shortage of affordable housing in Seattle, moving to a larger house in the city was not an option. So Seattle-based Best Practice Architecture converted what was once a backyard garage into a 571-square-foot tiny house.

The tiny house, lit through a range of skylights from the slanted ceilings, is comprised of a living, dining, and kitchen area, a bedroom, and a spacious bathroom. The lofted space above the bathroom, which is accessed by a ladder, will be used as storage for the time being, but it could easily be transformed into an office or sleeping loft, according to the Best Practice team. They also considered future uses of the space as a possible rental unit, studio, office, or other income-generating project for the family. The low-maintenance dwelling is a great example of how to create necessary space.

The Granny Pad offers an insight into possible solutions to the housing affordability crisis and an option for multigenerational living as people vie to keep family in one place, with the added luxury of privacy and space. It’s also an opportunity for architects and dreamers to come up with unique designs.

Scuba Diving Slave Shipwrecks Is a Spiritual Journey

“It’s the souls of our ancestors,” said 74-year-old Ken Stewart, cofounder of Diving With a Purpose (DWP), an organization that leads programs focused on submerged heritage, including slave shipwrecks. “We know that 41 people died there, so it could be a graveyard,” Stewart said of the Guerrero, a Spanish slave ship that sunk somewhere in the southern end of Florida’s Biscayne National Park in 1827. Stewart and his organization have been searching for the Guerrero for 16 years. He believes that underwater archaeology of slave shipwrecks is an important cultural experience for black divers to understand and document the tragedy of enslaved Africans in North America.

“I was never a history buff, but realized the Guerrero was one of the biggest incentives for people to join DWP; be a part of history; and experience a spiritual dive,” said Stewart. If one is interested in being a part of slave wreck research and diving, then DWP is an organization that is open to new members of any race who can be involved in this workTeenagers and young adults can also be a part of the search for the Guerrero with the youth division of DWP, Youth Diving With a Purpose (YDWP), where students ages 16 to 23 take part in underwater archaeology work each summer. DWP has been involved in other shipwreck archaeology efforts as well: Lead instructor Kamau Sadiki participated in the search for the São José in Cape Town, South Africa, and for the Clotilda in Africatown in Alabama. 

Another organization focused on slave wreck archaeology is the Slave Wrecks Project (SWP), which is run by the Smithsonian and focused on “recovering, restoring, remembering, protecting, and sharing previously submerged archeological remains and long-neglected histories from slave ships.” Researchers, institutions, and historians are able to do archaeology work on these wrecks, which span sites in North America, Mozambique, Senegal, and St. Croix, among other global locations. For example, in 2018, the SWP participated in efforts to locate the Clotilda, called “America’s last slave ship,” which carried 110 enslaved Africans from the west coast of Africa into Alabama’s Mobile Bay in the fall of 1860.  

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SWP recovered the wreck of the slave ship São José in 2014, which was one of the first times that there was archaeological documentation of a vessel that carried enslaved people. One mission of SWP is to work with local communities where the slave ship archaeology is taking place in order to form a connection with the descendants of Africans who may have perished on board. “Through the Slave Wrecks Project’s Community Engagement Program, professional divers are teaching the fundamentals of scuba diving and underwater documentation,” said Mary Elliott, curator of American slavery at the Smithsonian’s National Museum of African American History and Culture and leader of the Community Engagement Program for SWP. “A team of university-based archaeologists are introducing students in Mobile’s Africatown, St. Croix, Senegal and on the island of Mozambique to archaeology, teaching them to investigate neighborhoods and building sites to uncover information about the people who once lived, worked and raised families there.”

While the work they do is very inspirational, there are no current opportunities for volunteer divers to work with SWP (those who are interested can contact the program about possible future opportunities).

Encouraging greater diversity in scuba diving 

As a certified scuba diver for almost three years, I have personally experienced being the only black diver on most of my recreational dives. I recently made one black scuba diving buddy after joining Stewart and his organization last summer while on a historic shipwreck archaeology program with YDWP. Before the trip, I had no black friends who were certified divers. My experience in the program was not focused on a search for the Guerrero, but instead, an underwater archaeology training session to help the National Park Service map a mid-1800s shipwreck site. The wreck, named BISC-60, lies in 22 feet of water in Biscayne National Park, and as a team we identified wooden planks, metal scraps, nails, and iron fasteners that previously held together pieces of the ship, among other artifacts.

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Stewart started YDWP when he realized that adults were not the only ones capable of documenting shipwrecks for archaeological purposes. “Most of the students that go through the program enter into some facet of marine biology or internships with the National Park Service,” said Stewart. The program’s students are a mix of races—including black, Hispanic, and white—and YDWP addresses the need for greater diversity in scuba diving by working to get youth interested in the recreational sport early in life.

Although there is lack of representation of blacks in scuba diving, the National Association of Black Scuba Divers (NABS) seeks to support and unite black scuba divers through education, dive safety training, and scuba diving trips. The organization has more than 3,000 members across the United States.

“The NABS network builds unity and camaraderie to transfer the legacy to future generations,” said James Morgan, who is the Americas vice president of training, sales, and field services for the Professional Association of Dive Instructors  (PADI), the world’s largest global network of dive centers and resorts. PADI is also a scuba diver training organization and issues more than 1 million diver certifications annually.

“As a founding member of NABS, I’m proud of the work that the organization has done in introducing communities of color to scuba diving nationally and also regionally through its network of affiliate clubs,” said Morgan. When NABS was founded in 1991, there were already a handful of regional African American dive clubs throughout the United States. For example, the Underwater Adventure Seekers based in Washington, D.C. celebrated their 60th anniversary last year. The vision is to build a network of clubs to encourage scuba participation locally in the African American community.

In 1993, a group of NABS divers placed a memorial plaque on the sunken slave ship the Henrietta. “Those that made that dive have described it as a transformative experience. While wreck diving is a popular scuba pastime for the average scuba diver, researching and diving former slave ships transcends this form of recreational diving,” said Morgan.

Morgan has worked with numerous PADI dive centers and resorts over the years to create community outreach programs for minorities. For example, he has worked with PADI resorts in the Caribbean to create vocational training programs and scholarships to give African Caribbeans the chance to work in the recreational diving industry.

For those interested in becoming divers, PADI has more than 6,600 dive centers and resorts where prospective African American divers can attain their PADI Open Water Certification, which is the first level of dive certification for new divers. I started diving in order to become closer with diverse forms of marine life, and over the past three years have found the idea of exploring slave wrecks one of the most profound cultural opportunities to participate in my own ancestral legacy.

Escape to Skåne for food foraging and outdoor recreation

Only a 30-minute train ride across the Øresund Bridge from Copenhagen is Skåne – the southernmost region of Sweden. For hundreds of years, its geographical position made Skåne the epicenter of the frequent Dano-Swedish wars, until the last peace treaty between Denmark and Sweden was signed in 1720. These days the rolling plains and fertile cereal fields are better known for outdoor activities and natural beauty than epic battles.

Along with its prime agriculture, the adventure and nature offerings are robust: you can forage for wild mushrooms; ride water bikes on a tranquil lake; and even sleep overnight on an organic farm. You may even run into a couple of shops where bottles labeled apple must are distinctive: Skåne’s popular, non-alcoholic beverage made from pressed apples.

If your curiosity is piqued, here are several ways to escape into nature in this bucolic corner of Scandinavia.

Lake Sövde is a popular place for quiet boating and nature walks around the shore ©
MITSUAKI FUTORI / Getty Images

Biking on a lake

Lake Sövde in Skåne is a quiet body of water, which makes it an ideal place for fishing, wildlife observation, or simply taking the scenery. It was that sense of calm and stillness that inspired Seamus McManus to take advantage of a unique opportunity as the owner of Red Bird Water Cycling. These water bikes are the first of their kind in Scandinavia, and allow visitors to explore Lake Sövde at a leisurely pace without causing as much commotion as a motor boat might.

From the water bike, you can see local fishermen, country homes which flank the lake, and native bird species feeding off the water. After you're done burning calories, McManus hosts a vegetarian picnic lunch on a bench by the lake, which could include local herring from a local fishing village with seaweed caviar, deviled eggs, and a type of bread local to Skåne called skandki kavring.

Traditional wool yurts from Mongolia make for cozy glamping in Skane, Sweden © Nyrups Naturhotel / Lonely Planet

Sleep in a wool hut

Handmade of felted wool in Mongolia, the Nyrups Natur Hotell offers an electricity-free escape deep in Skåne’s Swedish beech tree forest. The experience was created by Camilla Jönsson, co-owner of the hotel, who will not only give you a tour of the property but also show you were to find the ingredients to cook your own meal together with your neighbors, outdoors over an open fire. Leave your cell phones in the car and enjoy a moonlit walk back to one of the six wool huts on property. It can get quite dark so don't forget your oil lamp!

Foraging and outdoor cooking can be part of your Skane culinary experience, like this gathering with Edible Country Lunch © Natur Hotell

Forest bathing and foraging

In addition to running Nyrups Natur Hotell, Camilla Jönsson is also the owner of Robusta Äventyr, an ecotourism guiding company which organizes culinary experiences in Skåne as part of the tourism board's Edible Country offerings that feature Michelin-starred cuisine. If you ever wanted to experience living off the land, try foraging in the forest and mix natural ingredients in a meal over an open fire. The Edible Country Lunch excursion in Skåne features a menu composed by fabled chef Titti Qvarnström.

On your excursion, you will create the meal with a personal guide who will show you where to pick mushrooms, fruit, and edible plants including dandelion, acorns, bluebells, mantles, and wild blackberries. You will learn how edible mushrooms grow near birch trees, and the secret to sourcing wild nettles, long favored by practitioners of herbal medicine.

Force of Nature is another  Swedish research and nature-based recreation and outdoor company that offers mindfulness courses in nature. You can go hiking, canoeing, kite surfing, and yoga with Force of Nature, as well as take advantage of their forest bathing offering. Forest bathing is a surprisingly simple activity in which you walk slowly while taking in the sights, smells, and sounds of the forest – and it's been shown to reduce stress and even blood pressure.

Trelleborg has been home to Swedes for so long, houses were built over the original castle structure and moat of this now-reconstructed Viking fortress © SteffenHoejager via Getty Images

Viking villages and museums 

Long before Skåne became the epic battleground between Sweden and Denmark, it was home to vikings. You can learn more about the region's early history in the town of Höllviken in southern Skåne. The Foteviken Viking Village was built on the site where King Erik Emune once defended Skåne against the Danish troops in a battle. Reenactments are part of the experience, as are arts and crafts you can participate in, like silversmithing and cheese making.

In the late 1980s, the Viking fortress Trelleborgen was discovered, and showed many similarities to the Danish circular forts of the late 10th century, similarly called "trelleborgar." This style of fortified compound can be traced to a Viking king known as Harold Bluetooth, who strove to unify the Danes and convert them to Christianity around AD 980. The fortress was reconstructed, and you can now travel back to that era to see first hand what a Viking farm was like with longhouse, pit houses, a smithy and a garden.

There are also reenactments by at Trelleborgen that give a glimpse into everyday life. The property has a museum where you can learn about the excavation and the reconstructed fortress before you try a Swedish fika, or break for coffee and snacks, in the café. During the first weekend each July, there is also a Viking market where Viking enthusiasts can trade, sell their crafts, fight and have a wedding. 

A classic 19th century Swedish windmill sits in a park in Malmö in Skåne, Sweden © Michael Persson via Getty Images

Live on an organic farm

In a region with as much rich farmland as Skåne, its no surprise that agritourism is a big draw for visitors eager to meet pigs, cows, and sheep in a beautiful setting. Head to the organic farm of Ängavallen located south of the city of Malmö, the largest city in Skåne, to get a taste of Swedish farm life for yourself – literally. There's an on-site eco-restaurant, and the owners pride themselves on the ingredients being 100 percent organic and sourced on-site.

Youth Diving With a Purpose

Blankets of sea-green turtle grass jut from a sandy bottom and sway rhythmically in tune to a light current. The hypnotic show becomes more apparent as we descend to a shallow dive site just 22 feet deep in Biscayne National Park. As we approach the sea floor, pieces of wood covered in sand and large clumps of colorful coral nest on numerous odd-shaped artifacts. The pieces of the wreck lie strewn in a way that looks simultaneously orderly and chaotic. What was this ship’s story? What was the moment like when it finally went down? There are so many questions to be answered about sunken marine vessels around the world, their countless passengers and mysterious cargo.

Meeting the Wreck

Ninety-seven percent of South Florida’s 200-square-mile Biscayne National Park lies underwater, host to hawksbill turtles, manatees and rays. It’s also the final rest- ing place of more than 70 shipwrecks.

We are spending this week in a maritime archaeology course offered through Youth Diving with a Purpose, an international organization that teaches certified scuba divers ages 16 to 23 the basics of marine archaeology.

Thirteen students have traveled from Costa Rica, the U.S. Virgin Islands, United Kingdom and the United States to get certified as PADI Archaeology Survey Divers. They will be studying out of a classroom at Biscayne National Park; I am taking the course alongside them to get a peek into the world of underwater archaeology.

Ken Stewart developed YDWP in 2011 with Justine Benanty after starting the adults-only Diving with a Purpose a year before, when he realized that adults were not the only ones capable of documenting shipwrecks for archaeological purposes.

 

“Most of the students who go through the program enter into some facet of marine biology, or internships with the National Park Service,” Stewart, 74, says with pride. His passion for diving started in the ’90s, when he and his son got certified together.

“As my commitment to diving progressed, I became involved with the National Association of Black Scuba Divers— a life-changing event where I was able to work with young people, some at-risk, and introduce them to diving,” Stewart explains in his easygoing manner.

Shipwrecks ranging from merchant vessels to battleships are scattered throughout Biscayne. A driving goal of Stewart and his organization is to locate the Guerrero, a Spanish slave ship that sank somewhere in the southern end of the park in 1827.

“We should be able to tell our own story by examining slave ships,” YDWP instructor Ernie Franklin tells students— mostly of African-American and Hispanic descent—during our first day in the classroom. NPS partners with YDWP to lead these weeklong maritime archaeology classes.

“We believe that visitors to national parks should look like the citizens of the United States; that's why Ken and I started YDWP,” says Dave Conlin, chief of the Submerged Resources Center at NPS. “The archaeology of shipwrecks is like excavating time capsules on dry land—a ship's crew carried everything they needed to survive with them on their voyage.”

Although YDWP and NPS have been searching for the Guerrero for 14 years, this week is not focused on that wreck. Instead, the focus is an underwater archaeology training session to help NPS map a shipwreck site named BISC-60, also called “Captain Ed” after the man who discovered the wreck.

BISC-60 is a 120-by-45-foot ship- wreck from the mid-1800s that features the starboard side of a sailing vessel. The wreck lies in 22 feet of water just east of Hawk Channel.

Some of the artifacts found at the site and identified by NPS are an iron hawse pipe—the pipe that the anchor chain passes through—ceiling planking, iron nails, chain plates, cargo straps and shrouds. We will be helping NPS take drawings and measurements at the site to support the archaeology work done previously.

Surveying and Documenting

Working from the classroom, students receive instruction on how to conduct archaeological work underwater. YDWP instructor Andrew Lyons is a licensed architect who enthusiastically explains that everyone on the team will get a portion of the wreck to draw, perhaps artifacts or a section of the ship’s hull, using 81⁄2-by-11- inch waterproof mylar paper attached to clipboards and mechanical pencils. Drawings are done in situ underwater, with a second drawing sketched to scale in the classroom using graph paper.

The “base line” would become our most important asset underwater: a long piece of secured measuring tape that stretches 120 feet along the wreck. “There is always a base-line tape measure set up underwater, with measurements made between the base line and the object within the debris field of the wreck,” Lyons says. Students were split into groups of three, with each group responsible for artifacts along a 10-foot stretch of the base line.

After an intense day of classroom training, the second day of the course brings us to the water. From a Key Largo marina, it takes an hour by boat to arrive at the BISC-60 site. “Make sure you do not disturb the base line because it voids all measurements, and we will have to redo all of the work we did underwater,” Stew- art warns students on the ride over.

We enjoy the trek to the site, with little wind and no waves. The first dive is a survey to get acclimated and put down numbered flags next to the artifacts in order to mark points of interest for measuring and sketching over the course of the week.

Eighteen-year-old Tristan Cannon from Nashville, Tennessee, is a second-year YDWP student; he’s in charge of a team that includes myself and another female journalist. “I had to redo some of your measurements because you recorded in feet instead of meters,” he says with a smile when we’re back on the boat after the first dive. “Also, make sure you keep your fins off of the base line and corals.”

My second dive goes better, where I practice my buoyancy while making measurements. I try my best to hover in place just above the artifact, and of course, keep my fins off the seafloor.

Working on sketches with my team, I am impressed by Cannon’s ability to stay vertical upside down while taking measurements. He later tells me just how hard he was working: “I feel a bit light- headed because I was breathing shallow to conserve air.” Although I am down here to work, at times it’s hard to concentrate, surrounded by marine life. Some of the artifacts I am measuring have already been claimed by arrowhead crabs, star- fish, huge gray angelfish and mischievous high-hats. I pause to admire a lone yellow stingray resting on the sea grass.

One of the unexpected but fun parts of the work is learning how to tango underwater: Because many people are mapping artifacts close to one another, space is tight. After a couple dives, I get used to the accidental fin to the face or an arm to the midsection as I maneuver around team members and artifacts.

After I finish my sketching duties close to the end of one of our dives, I explore the length of the wreck, impressed by how riveted students are, concentrating on their work. The most diverse coral growth on the shipwreck is at the midsection of the base line. There, I find one of the students making a drawing of a plank of wood covered in a mountainous star coral. A large, spiny lobster seeks shelter under the coral, while a crab tentatively makes its way around the grooves.

Back on board and dripping wet from the second dive, 22-year-old Royer Coloner from Costa Rica, and Franklin, his team instructor, perform a secret handshake. Glancing down at the measurements on the slate, Franklin offers some suggestions on Coloner’s drawings.

“Finito?” he asks. No, “Terminamos,” Coloner corrects, as Franklin laughs at his own limited Spanish. Maria Suarez Toro, who runs an ocean-archaeology cultural organization in Costa Rica, comes to translate. She's on site for the week to supervise the five Costa Rican youth who joined the program.

“We have archaeology programs in Costa Rica, so this type of work is not new for the students, but coming here is a way for them to learn new techniques and experience cultural exchange,” she says.Top of Form

Coloner tells me he is a volunteer and president of a community dive center in Costa Rica, and was chosen to participate in YDWP for a second year: “I want to be a dive instructor, so by completing this course, I get hours toward my certification. When I learned pirates really existed by seeing artifacts in the History of Diving Museum in Islamorada, I realized I wanted to be an archaeologist too.”

The in-water portion of the course is not without drama, and the students get a lesson: Always be alert. During one of our mapping dives, Franklin suddenly yells underwater and speedily swims around tapping students and giving the “up” signal.

Fifteen divers or so tread water on the surface, where we learn that the anchor had suddenly slipped and was moving perilously close to the shipwreck site, which could destroy the remains. After 10 minutes, the anchor is retrieved and planted safely again. “Not only would the anchor dragging potentially disrupt the artifacts, but it also creates dust storms and messes with our visibility,” Franklin says back on the boat. “We had to take people away from the boat until we corrected the problem.”

Getting Results

On return journeys, students are splayed out on the boat in a comical fashion, tired from the two dives that usually each last an hour. Gatorade in hand, Pedro Ramos, superintendent of the Everglades and Dry Tortugas National Park, joins them on the boat. “If we don’t know our history, it’s hard to know where we came from,” he says with passion, addressing a group of students drying off. “From floating on the surface, it was amazing to see young people document a place that might otherwise be forgotten.”

7 Fun Facts About the Treadmill

7 Fun Facts About the Treadmill

No matter your stance on treadmills, they’re a mainstay in the gym and common piece of equipment in home gyms. “Using a treadmill has the advantage of low-impact running and cushioned running surfaces, reducing the compressive forces that running produces on your joints,” says Rudy Gehrman, DC, executive director and founder of Brooklyn-based Physio Logic NYC. “This leads to less joint injuries.”

It’s true everyone is familiar with the benefits of treadmills, but if you’re inclined to avoid them, maybe a few fun facts will help you reconsider or at least provide a few pieces of trivia to share:

1

TREADMILLS WERE INITIALLY INTRODUCED FOR MANUAL LABOR

We know: No surprise, right? The first (human-powered) treadmills were most likely used by the Romans in the first century like a modern-day crane. Back then, men would walk continuously within a large hamster-like wheel to lift heavy objects for construction.

2

THE FIRST MOTORIZED TREADMILL WAS CREATED IN 1952

In the 1950s through ‘60s, American cardiologist Dr. Robert Bruce and preventive medicine physician Dr. Kenneth Cooper performed research to show treadmills could be used to measure cardiac function of patients and diagnose conditions in a way they previously were unable to do. This was also boosted by Cooper’s 1968 book, “Aerobics,” which lifted up running as a popular health trend. These research studies helped create the explosion of treadmills being used as gym and at-home cardio equipment today.

3

SOME TREADMILLS HAVE SEATS

In treatment centers, treadmills can be used as a form of therapy called manual locomotion therapy. An example would be a therapist helping a stroke patient simulate walking movements in order to learn to walk again. The built-in seats are for the therapists to sit to the left or to the right of the patient as the patient simulates walking.

4

MOTORLESS TREADMILLS DO EXIST

You’ve probably seen them at the gym; these motorless versions of the treadmill are curved and 100% human-powered by using a system of bearings and aluminum tracks. Motorless treadmills are thought to promote good sprinting and running form as the curve is supposed to help support a more natural stride.

5

TREADMILLS GOT A BIT MORE ENTERTAINING

Technogym was the first equipment manufacturer to introduce an embedded television in its treadmills in 2002. This also created the ability to connect digitally to track all of a user’s workout data. In 2007, the Life Fitness treadmill’s Elevation Line hit the market, and became the first treadmill with iPod compatibility.

Also in 2007, NordicTrack iFit partnered with Google Maps to bring street view to its treadmills, which automatically adjusted speed, incline and decline based on the natural terrain of the route. In 2009, NordicTrack invented the Incline Trainer, which is “the only treadmill that can reach an incline of up to 40% and a decline of 6%,” says Colleen Logan, VP of Marketing at NordicTrack and iFit

6

YOU CAN WALK WHILE WORKING

With the advent of treadmill desks in 1999, you could work and workout at the same time. A computer desk that has a treadmill underneath comes in an all-in-one system, or with mix-and-match components. You are able to walk while working on a computer or even attend a video conference — and give new meaning to a walking meeting.

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YOUR DOG CAN RUN ON ITS OWN TREADMILL

Dog treadmills are available for both home and clinical use. With human supervision, a dog treadmill usually has a long running surface, open front and back entries and side rails to prevent the pet from falling off. Many veterinary and animal rehabilitation clinics offer underwater treadmill therapy as part of their pet rehab programs.

Why It’s Important to Foam Roll Your Hamstrings

Foam rolling is a self-myofascial release technique that helps with flexibility, muscle recovery and pain reduction. Other physical benefits of foam rolling include decreasing the neurological signal to the muscle, which allows them to relax. You also increase your pain tolerance which helps you put more pressure on your target muscles.

There are many shapes and styles of foam rollers — smooth foam rollers, stiffer ones, ones with grooves, long ones, short ones, even ball-shaped ones — that you can use depending on your pain tolerance. Generally, gyms have a wide variety to test. “For beginners to foam rolling, I recommend using a white cushioned foam roller as they are more forgiving,” Keaton Ray, a physical therapist at MovementX..

As you advance through stages of foam rolling and your pain tolerance improves, you can transition to a black foam roller and then one with ridges, a hard plastic interior or even one that vibrates. Many trainers advise doing a pre-workout session and then rolling again after a workout if there’s time.

You can foam roll pretty much every area of your body: your back and shoulders, quads, calves and hamstrings.

FOAM ROLL TO COMBAT SITTING

Sitting at a desk every day, sitting through long flights and even running or cycling can lead to tight hamstrings, which impacts your workouts. “Our hamstrings are particularly important to stretch, especially for those of us who sit eight hours a day, because that’s eight hours of our muscles doing nothing except getting tight,” says Joey Daoud, CEO of New Territory Fitness.

Priming this major muscle group for a workout or simply to stretch these tight muscles is particularly important. “When you foam roll your hamstrings you are exchanging lactic acid and increasing blood flow to the area to help with oxygen exchange in the tissues,” says Ray.

USE A BALL INSTEAD OF A ROLLER

“Hamstrings are bit tricky to properly roll out just because of our anatomy and their location,” says Daoud. One of the easiest ways is to grab a hard ball, such as a lacrosse ball, and sit on it on a hard surface. The most penetrating method is to stack the feet, one on top of the other, to add more weight to the trigger points in the hamstring. This method will be done one leg at a time. Dig into your muscles and massage out your hamstring.

DON’T MISS TRIGGER POINTS

“You can start with a foam roller on your behind and then roll it down your hamstrings slowly looking for any tension or trigger points throughout both of the hamstrings,” advises Jamie Hickey of Truism Fitness. Be sure to rock your weight from side to side, searching for tension along the outside and inside links of the hamstring.

To complete a proper static hold — or lack of movement — roll the foam roller on to a painful area and hold this position for 20–30 seconds. You will continue this method throughout all the trigger points on your hamstrings until the pain begins to subside.

2 Days in Reykjavik? Here's What You Should See and Do

Your layover in Reykjavik is cause for celebration: you can organize a few exciting excursions that get you up close and personal with nature: from natural, geothermal hot springs; centuries-old lava tubes; and even walk through one of Iceland’s largest glaciers. Renting a car is necessary if you want to spend a couple days exploring the outskirts of Reykjavik. At the airport, book a rental and take a drive to some of the nearby attractions to the capital. Here are the top four:

Detox in a less busy hot springs than the Blue Lagoon

Although the geothermal springs are frequented mainly by adults, you may see a 4 or 5-year-old Icelandic child braving the warm waters. The geothermal baths at Krauma is located an hour and a half drive from Reykjavik and is a less competitive hot springs than the Blue Lagoon to visit. The luxury facility offers five baths of varying warm temperatures, and sources hot water from Iceland’s hot spring, Deildartunguhver.

The spring brings forth waters that reaches around 212°F, and is cooled to human bearable temperature by the cold water that comes from the glacier, Ok, the smallest glacier in Iceland. In addition to “chillin’ out” in one of the natural geothermal baths, try to reset your body with a plunge in the cold tub; detox in one of the calming saunas or steam baths; or meditate in the relaxation room near the fireplace.

Explore a 1,000-year-old lava tunnel

Only 30 minutes away from Krauma is a cave you can walk through with hard hats with lights: the Víðgelmir cave. If you decide to skip Krauma, plan for a 2-hour drive to the cave from downtown Reykjavík. Called “Iceland’s Mightiest Lava Cave”, the 1,100 year old lava tube is 5,200 feet long and formed when a nearby volcano erupted, scorched the earth, and created an underground pathway as the magma cooled. Your guide will stop at points along the way to explain the geological formations and the intricate properties of the cave.
 
Trek a Cold Glacier

When you think of Iceland, you probably think of “ice” being somewhere in your experience with the landscape. It shouldn’t come as a surprise that a tour was created where you could trek inside Langjokull, Iceland’s second largest glacier. The man-made ice tunnels of the Into the Glacier tour were created over the span of a few months by demo teams so that you could trek over hundreds of feet of thick ice beneath your feet. You suit up at basecamp with complimentary snow suits and waterproof boots to protect from the chill temperatures inside the glacier.

One of the most interesting aspects of the tour is the journey from basecamp to the entrance, where the modified glacier vehicles drive impressively over sheets of ice and pools of water made by the glacial ice cap. Before your 3-hour tour, have lunch at the Húsafell bistro, which is next to the pick up spot for the Into the Glacier bus. The buffet usually has Icelandic and international cuisine, like meat soup, pizza, and salads. After you finish the Into the glacier tour you can stop by the Hraunfossar waterfalls which are not too far away.

The 7 Best Techy Travel Gear: Items That Save Space in Luggage

You’re not alone if you’ve felt anxiety when approaching an airline check-in desk: Will my bag be overweight? Will I have to pay an extra bag fee? Not to mention the strain on your back as you try to lug your overstuffed luggage from one place to the next.

These seven space-saving, tech-forward items make packing a lot easier for your next adventure.

Ultralight Compression Sack

If you watched your grandmother or great aunt use plastic zip-close bags to freeze leftovers, then you know that pushing the air out of those things also helps save space. Now there is a way to use the same concept with clothes in the reusable ultralight compression sack that reduces packed volume in luggage by almost 60 percent.

High-Tech Travel Backpack

Whether you need a sleek, weight-stabilized backpack for travel or simply commuting to the office, the Urban 21 Commuter Backpack from KeySmart wraps up all your needs in one tidy package. The water-resistant bag with comfy, memory foam shoulder straps is designed to minimize heat and sweat as you carry it (buh-bye, sweaty back); has a padded, interior laptop sleeve; a hard-shell compartment to protect your glasses, phone and wallet, and features sneaky anti-theft and RFID-blocking pockets.

Hanging Travel Shelves

Multitiered Stow N Go Hanging Travel Shelves save up to 30 percent of the space in your suitcase, and upon your arrival, you can do a dramatic flick of your wrist and watch the portable system fold down and expand, holding items like belts, shoes and folded clothes.

A convenient, built-in hook at the top of the shelves allows you to hang the system on the back of your bathroom door or inside the closet. The only thing left to do is toss your soiled socks into the zippered dirty-laundry compartment.

Peekaboo Toiletry Bag

Toothbrush? Check. Toothpaste? Check? Soap, shampoo and conditioner? Check, check, check. The Travelpro Essentials Split Case Toiletry Bag allows you to see inside of it with its clear pouches. The exterior zipper lets you close the bag securely for compact storage of your essentials.

Backpack-Meets-Carry-On

Coming in handy for getting all of your gear packed for a long adventure, the Tortuga Outbreaker 45L Backpack has soft padding and a removable hip belt that lets you get around with all of your gear in a comfortable place on your back. The bag is said to fit enough clothes for up to one week, a laptop, tablet, toiletries and accessories — all in its cleverly compartmentalized design.

Packing Cubes

Organization will be your middle name when you unpack in your final destination: Underwear, clothes and personal items will be kept neatly folded inside Eagle Creek’s Pack-It Specter Tech. These lightweight, translucent, stain- and spill-resistant fabric pouches can be slid easily from your luggage into your hotel dresser.

Tri-Fold Carry-On Garment Bag

Those snazzy clothes you needed for the ballroom dance lessons you booked in Austria, your cousin’s wedding in Napa or that business trip you flew halfway around the world to attend? You could be packing them using Genius Pack’s Tri-Fold Carry-On Garment Bag, which fits up to six dress shirts and three suits and folds up neatly into a slim fit.

There are also compartments for loose items like belts or ties, plus a built-in rechargeable port for powering up your low cell phone battery.

Washable Laundry Bag

We all have travel days where we get a little messier than on other days, and who wants their dirty laundry touching the fresh-smelling clean clothes in their luggage? The TravelPro Essentials Washable Laundry Bag has a large compartment and smaller mesh compartment for soiled duds. After you get home, throw the bag in the laundry and air dry before for your next trip.

Jump Into The Freakiest Dive Site In Mexico

If you ever wondered what an underwater Tim Burton film would look like, than Cenote Dos Ojos (Two Eyes Cenote) would be one for the freak-lovers. Dos Ojos is one of the most extensive dive sites in the Yucatan peninsula, being one of the largest underwater cave systems in the world.

As your guide, choose a PADI-certified instructor at the Playa del Carmen-based Scuba Revolution dive shop. You may even get lucky and be guided by a PADI Course Director: the highest achievement a professional diver can receive, and only few make it (your safety in these “freaky” sites will be paramount).

The “Two Eyes” are named such because of the two sinkholes that are spread 230 feet apart from each other, and connected by a passageway that stretches over 1,300 feet. The visibility is amazing throughout the cave because of the water being filtered through limestone: you can often see from one end of the passageway to the next.

There are a couple different routes that one could take in the cavern (a semi enclosed environment). The Barbie line is a fun dive, where you can see many entrances above as well as a phreatic tube with a view out of the cavern. You reach the turn around point once you see the naked barbie being eaten by a rubber alligator tied to the tunnel. That is the halfway point of the Line.

Be sure to watch your head and fins as the overhead environment can become quite narrow at places, with the impressive, jutting stalagmites and stalactites. At certain parts of the cave, you may even see resting or flying bats on the overhead. As for gear, a wetsuit would keep you comfortable in mid-70s Fahrenheit temperatures.

5 Reasons To Use The Elliptical

A common sight in fitness centers and home gyms, the elliptical machine has slats for the feet and poles for your hands that allow your arms to work in conjunction with your leg movements as you glide back and forth. The machine is popular because it is easier on joints, with less impact than running. It also has benefits that range from muscle activation to cardio to glute strengthening.

Here are five reasons to get on the elliptical during your next indoor workout.

IT’S LOW-IMPACT

“The elliptical is a great piece of equipment for people getting back into working out that may have too much bodyweight, in order to prevent weight-bearing joint injuries — such as the feet, ankles, knees, hips and lower back,” says Rudy Gehrman, DC, executive director and founder of Physio Logic NYC. Once the body weight comes down, incorporating the treadmill would be next, then eventually outdoor running.

YOU CAN WORK UPPER- AND LOWER-BODY

“Be cautious of overuse and repetitive stress conditions that the elliptical machine can cause, as their motions and resistance are very linear, not offering enough variety of motion,” says Gherman. It’s important to change your motion to combat this, and to move from machine to machine after a period of time. You can incorporate resistance for your upper body by utilizing the handles. “Similar to the treadmill, moving in different directions on this machine will aid in preventing repetitive stress syndromes, create a more balanced body and give you a better workout,” advises Gherman.

IT ADDS INTENSITY

Ellipticals often have a resistance feature that is a great way to challenge your fitness. “Though you can structure many different types of workouts with ellipticals, one of the best things to focus on is maintaining a specific cadence while adding resistance,” says Mecayla Froerer, a NASM-certified personal trainer at iFit. Having a machine with many resistance options helps to lean out your legs and improves your cardiovascular fitness at the same time.

DOING INCLINES MAY EASE BACK PAIN

One important thing to look for when choosing an elliptical is whether it has an incline feature or not. “Incorporating incline during your workout is a great way to engage your posterior chain, which is a key element to movement and can aid in alleviating lower back pain,” says Froerer. Having an incline feature can take your elliptical workout to the next level by also increasing calorie burn during your total-body workout.

GOING LATERAL RECRUITS MORE MUSCLE

A lateral elliptical trainer is a machine that moves side-to-side instead of front to back. According to a 2011 study conducted by the University of Tampa, lateral elliptical trainers were scientifically proven to burn more calories and fat — in the same amount of time — as other ellipticals and cardio trainers. The study showed the sideways motion recruits more muscles than standard elliptical trainers. It also produced a targeted heart rate faster than on other machines, resulting in significant cardio and weight-loss benefits.

The Special Sea Urchins of Tela, Honduras

One of humans’ closest living invertebrate relatives is the ink-black prickly sea urchin—beautiful to look at, but tough on toes.

The long-spined sea urchin species Diadema antillarum is an important herbivore in the Caribbean because it removes macroalgae, makes room for the expansion of existing coral colonies and allows for growth of the next generation of corals.

Diadema sea urchins are especially important in the Caribbean relative to other coral reefs around the world because of the generally lower level of herbivore species diversity in the Caribbean,” says Dr. Max Bodmer, scientific research manager at Tela Marine Research Center in Tela, Honduras. “For example, there are two to three different types of Diadema in the Indo-Pacific, compared to only one in the Caribbean.

“In the early 1980s, an unknown waterborne bacterial pathogen spread throughout the Caribbean and negatively affected Diadema sea urchin populations,” he adds. “This pathogen reduced their numbers by almost 100 percent. Usually, if you were on a dive before the disease hit, you would see four or five Diadema every square meter; now, you would be lucky to see one or two on every 100-meter stretch of reef.”

But that’s not the case on the northern Caribbean coast of Honduras, where the reefs of Tela Bay were largely unexplored and undescribed before 2011. Two locals, Jenny Myton and Ian Drysdale from the Coral Reef Alliance, found that Tela Bay’s reef system, Banco Capiro, was home to a healthy population of D. antillarum at densities more than 100 times greater than other reefs in the region.

Not only that, but Banco Capiro “also has a hard coral cover of 70 percent, making it one of the healthiest—if not the healthiest—coral reefs in the entire tropical Western Atlantic,” Bodmer says.

Banco Capiro is a highly unusual, and possibly unique, Caribbean coral reef ecosystem, having a plethora of fast-growing coral from the genera Undaria and Agaricia that are resistant to sedimentation and nutrients. These corals display blooming, platelike structures that provide shelter for the Diadema to grow to adulthood.

Having access to Banco Capiro reef and a recovered population means that scientists have been able to compare the ecological dynamics in Tela to those of nearby reefs where urchins have not recovered and coral cover is low. Scientists at TMRC are trying to identify reasons for the lack of recovery throughout the rest of the Caribbean.

They also are researching whether artificial reefs should be implemented throughout the Caribbean to help provide more structure for the development of Diadema into adulthood.

“By using artificial reef structures, we may be able to provide juveniles with shelter from predation and therefore facilitate population recovery,” Bodmer says. If this can be achieved, urchins will start to stimulate coral growth and create and maintain their own habitat, thus reversing the cycle that is keeping the population suppressed.

First time in Dubai? Here are 5 things you should do

Traversing a serene desert on the back of a camel? Scanning the skyline from the tallest building in the world? Or how about catching sun rays on a beach popular for kite surfing? You can do all of these things and more during a visit to Dubai.

In 2018, Dubai welcomed nearly 16 million international overnight visitors, according to Dubai’s Department of Tourism and Commerce Marketing. The destination's popularity has been steadily growing as TripAdvisor named Dubai as one of the top 10 destinations in the world for 2019, among other accolades. 

So if you plan to make Dubai your next stop, here are five things you won't want to miss:

Go up the tallest building in the world

A trademark on the Dubai skyline at 2,716 feet tall, the Burj Khalifa skyscraper opened in 2010 and remains the world's tallest building. Visitors to the tower will find sweeping views from the three observation decks on the 124th, 125th and 148th floors or eat and take in views from its sky-high restaurant, At.mosphere, the tallest restaurant in the world. 

Shop at the largest mall in the world

When visiting the Burj Khalifa, hit up the Dubai Mall, both of which are downtown. The mall is touted as the world's largest at 6 million square feet. There are 1,300 retail destinations, as well as 200 food and beverage spots and an opportunity to visit the a huge aquarium with over 33,000 animals and 140 species. There is also an Olympic-sized ice rink and indoor theme park within the mall.

Grab tickets to a world-class show

Dubai’s La Perle is a colorful, dramatic, acrobatic show with a Middle Eastern flair.  Inspired by the culture of Dubai, the La Perle show takes place on a 2,820 foot "aqua stage" and features cascading waterfalls, along with acrobatics and stunts by performers. Seating wraps 270 degrees around the stage for an up-close-and-personal experience. 

Embark on a camelback Bedouin experience

The nomadic Bedouin people traversed the region’s deserts for thousands of years with camels and livestock. Visitors can also take a peak into the ancient culture at the recently opened Al Marmoom Bedouin Experience. After a 30-minute camel ride through the Al Marmoom Desert Conservation Reserve, the guides host a falconry show and organize a Bedouin-style dinner, which includes fare like camel meat, coconut rice, fresh chicken and lamb.

Soak up the sun or hit the waves at Kite Beach

The white-sand Kite Beach is 7.5 miles long and known for kite flying, and for water sports such as kite surfing, wake boarding and stand-up paddle boarding. For those interested in becoming more advanced in kite surfing, there is a kite surfing school on-site that runs throughout the summer months.

How Does Kinesio Tape Work?

ven if you don’t know what kinesiology tape is, you’ve definitely seen it in action—whether it’s plastered across the limbs and joints of an NFL player, Olympian, or regular Joe at your local park. It’s meant to help support injured body parts and speed up the healing process for tweaks, pulls, and tendinitis. But how is it supposed to work?

In theory, kinesiology tape is thought to work by being stretched across an injured area in a "fingerprint" or swirly pattern, which helps create a ripple effect on the skin. This effect lifts the skin slightly, allowing more room for blood and lymph flow in between the skin and injured tissue to reduce swelling

“Kinesiology tape acts as reinforcement for muscle strains, tendinitis, or range-of-motion issues in the joint. It acts as additional support and strength on the skin level since it moves with the body. I think it of it as a very specific brace,” Danny Mackey, head coach of the Brooks Beasts Seattle running club, told us. “[It’s] meant to mimic the properties of skin: it is a flexible yet strong tape that sticks and holds well to skin.”

Dr. Shaw Bronner, director of physical therapy services at the Alvin Ailey American Dance Foundation, uses kinesiology tape for everything from patella-femoral pain syndrome to providing feedback in rehabbing Achilles tendinitis or calf strains.

“Anyone that has a weak muscle, is post-injury, using it preventatively, or has a tendinitis issue should use it,” says Bronner. “I haven’t had an athlete that’s had a negative effect from using it—just some that haven’t seen the same effectiveness as others.”

However, like so many things in this field, the science supporting the usefulness of kinesio tape is inconsistent. One study surmised its effectiveness in rather gloomy terms, with the researchers saying they, "found insufficient evidence to support the use of KT following musculoskeletal injury, although a perceived benefit cannot be discounted." Meaning, it's not quite settled how well it actually works, but if you feel like it works for you, go nuts. 

It is recommended that if you plan on using kinesiology tape, it shouldn't be a long-term solution. Mackey adds that if you’re feeling pain above, say, a 3 out of 10 for more than three days, it’s probably time to see a doctor.

5 things first-timers should do in Grand Cayman

Grand Cayman island is the largest of the three Cayman Islands (Cayman Brac and Little Cayman are the other two). The island lies south of Cuba and boasts year-round warm weather. The popular, crescent-shaped Seven Mile Beach is a public beach, where you can engage in water sports or sunbathe.

Grand Cayman is a retreat for all types, whether you like water sports by day or barhopping in the capital of George Town at night, which makes it easy to see why the destination was among the TripAdvisor's 25 Best Caribbean Island Getaways for 2019.

Here are five things every first-time visitor to Grand Cayman should experience. 

Walk the length of Seven Mile Beach

Ranked No. 8 on the Best Beaches in the World listby TripAdvisor's 2019 Travelers' Choice Awards and noted one of the Best Caribbean Beaches for 2019 by Forbes, Seven Mile Beach boasts a plethora of water sports such as paddleboarding, kayaking and parasailing. The beach is public and continuous, allowing visitors to walk from one end to the next uninterrupted. There are also several bars and restaurants that you can access directly from the beach.

Snorkel with stingrays

Stingray City is in Grand Cayman’s North Sound, a shallow area where tour operators offer encounters with stingray pups. The calm waters became popular for stingray congregations as fishermen historically cleaned their fish in this sandbar ⁠— free food! Knowledgeable guides have named a few of the common visitors and assist in holding the rays at the surface. You can also snorkel nearby to observe the marine life that populate the Caribbean sandbars.

Take a bioluminescent kayak tour

Offered during certain times of the month based on specific moon cycles, bioluminescent kayak tours leave from Rum Point Beach and head to the bioluminescent bay at night. Millions of glowing microorganisms create a light show as you paddle along. The chemical reactions inside the organisms emit an eerie glow.

Go scuba diving

There are dozens of tour operators and 365 well-documented dive sites in the Cayman Islands. You can explore those dive sites through the island's official diving website, Dive 365. Depending on where divers go, they can spot miles of colorful coral reefs, tropical fish, sea turtles, stingrays, slugs, squids and other species. In addition to the plethora of marine life, Dive 365 notes nine shipwrecks scattered throughout the Cayman Islands, such as the Kittiwake submarine and the Captain Keith Tibbetts Soviet warship. 

Explore the botanical garden

At the Queen Elizabeth II Botanic Park, the Heritage Garden has a replica of a historic Caymanian house along with a small, manicured garden. In the park, the diverse flora includes the wild banana orchid ⁠— the national flower of the island ⁠— and a silk floss tree that toppled during Hurricane Ivan in 2004. Animal lovers can see a habitat housing Grand Cayman’s rare blue iguana and other birds and rare wildlife species.