What to have in Your First Aid Kit while Hiking/Climbing

After going on long hikes/climbs lately I decided that it would be prudent for me to start carrying a first aid kit on me. I’ve read some horror stories about people being injured out there and I don’t want  to be in their place without at least some kind of aid available. Here are two examples of some incidents for hiking and climbing (example 1 and example 2).


Now you are not going to be able to pack for all situations. That is not practical.  Particularly as a hiker/climber, you need to make sure that the weight isn’t too heavy. You just need to basics to help you out if need be.

Here’s some of the items I bring with me.

First, you need the essentials sunscreen and water. Okay water really isn’t in a first aid kit, but it is basically the most important thing you will take with you. Take more than you need and then some. Sunscreen is very important. Hiking is not only done generally in the sun, but also at heights, which is even more dangerous for the chances of getting skin cancer.


Next up are the band-aids and bandages. You need a selection of different types and sizes. Most first aid shops have a good variety pack to take with you. If you are a climber, they can come in useful for injuries from ropes and equipment.

Duct take is one you should never travel without. This is the most useful thing ever made! And it comes in just as useful in first aid situations.

Also add a splint or two to your pack. Sometimes you might injure yourself out in the middle of nowhere and you won’t be able to sit around and wait for help. In this situation a splint will be priceless. Used with bandages and the duct tape and you will be able to work through most common first aid situations you will come across.

Make sure your first aid kit also includes some antiseptic. This can come in useful for some small cuts and such. The last thing you want is some nasty infection to ruin your day.


Also don’t forget a torch with spare batteries. There come in handy if you are stranded at night and need to flag down help from either the sky or across a valley.

And obviously don’t forget your personal medication. Whether that is an asthma pump,  Wartol, pills or whatever you need to survive.

I hope that helps you guys out with some tips on what to bring with you when your out hiking or climbing next.


Are You Hurting Your Fitness by not looking after your body when you are not exercising

If you are reading this blog, then you have an intention of getting fit. Everyone thinks that getting fit is all about going for a run and exercising, and well… they’d be right… to an extent.  But there is so more to it than that. You will exercise at most 1 hour per day. This leaves another 23 hours in the day your body is reacting to what you are doing. You still need to look after your body during these hours.

And the main ‘thing’ you need to look after, is your posture. I will look at the two main ways you can do that. When you are sitting and when you are lying down.

sitting at a computer


Particularly with almost every jobs these days involving sitting down all day and staring at a computer screen it’s easy to not look after yourself and have posture problems. Here are some tips to look after yourself while working in front of a computer.

  • Keep your back straight – This one is pretty logical. You don’t want to have a hunched back when sitting at the computer.
  • Get up frequently and walk around the office – Get up at least every 15 minutes or so. It doesn’t have to be for a long time. Something as simple as picking up a piece of paper from the printer.
  • Have a great chair – It may seem expensive at the time, but for a few hundred dollars now you can get a chair that will look after your back if you use it properly. It will save you a fortune later in life when you don’t need to pay expensive doctor bills for your bad back
  • Try and position your knees slightly lower than your hips when sitting
  • Keep your feet flat on the floor

Here’s some great tips for improving your posture while sitting.



Laying Down

You sleep for about 30-40% of your life. You need to make sure that you are doing it properly. There is nothing worse than waking up with a sore back and it will ruin the rest of your day. Here are some tips to get you started.

  • Once again, don’t skimp on the price of a bed – Spend a little extra on your bed. For an extra $500 you can get a much better bed that will support your back. It’s not that expensive when you consider how much time you will be spending on it. You can also keep the costs down if you buy online – e.g. Saatva Mattress.
  • Stretching – Stretch before bed to ease your tense muscles.
  • Sleeping position – Sleep on your side. Having a pillow between your knees can help. Do not sleep on your front.
  • Make sure your mattress is firm – While soft mattresses may feel good, they are terrible for your back

Here’s a great article to help you with your posture while sleeping.


Well I hope that helps you with your posture. Good posture helps in so many ways when you are trying to be healthy. Just someone that has good posture looks so much healthier than someone that doesn’t (even if everything else is the same).

I thought I would throw in one last link for some exercises to help with posture as I found it very interesting (click here).

Getting Fit – Part 1 – The Diet

I’ve decided to start a three part series on this site that will help you with your goals of getting fit. I believe getting fit is directly related to three things in your life. They are:

  1. Your Diet
  2. Your Excercise
  3. Your Lifestyle (things you do including sleep)

It’s quite simple when you break it down like that. This post will cover the diet.


This one isn’t rocket science. Basically what you eat is full of protein, carbs and fat. They add up to an amount of calories that you take in. The amount of calories you should take daily depends on a lot of factors including sex, age, general exercise levels and whether you are trying to gain or lose weight. Here’s a great website to help you determine how many you should have.

Now you have determined how many calories a day you are allowed then it is all about working out how to ensure you eat that many calories in a healthy way. There are SO MANY different diets out there claiming to be the best, but I’ve always found that it’s about just eating healthy foods. You need meats, vegetables and fruits. Keep the processed foods to a minimum and try not to have to many saturated fats. Does that sound easy? Well, it is! You don’t need to try any weird diet (here’s a funny list of some of the ones that have done the rounds – list).

Summer barbeque chicken with green lettuce salad

Just get a notebook and track what you eat. It may take some remembering in the early days, but will become routine after a few weeks. By having to write it down it will also make you think twice about what you are eating. Here’s a good website to determine how many calories are in certain foods (link).

It’s also important to ensure that the food you have covers the main food groups. You want to ensure you have some dairy (particularly if female), some grains, meats and fruits and vegetables.

fruit 2

I also think it is very important to ensure you drink a lot of water. The amount of calories you save by not drinking sugary drinks is amazing. Plus water has a lot of health benefits as well. I also shouldn’t need to tell you about the evils of sodas.

Also don’t forget to ensure you have food that contains your vitamins. You will find the majorities of these in your fruit and vegetables.

If you are having problems keeping to your daily intake, you can try a diet suppressant like Maqui Berry. These act by reducing your need for food through a variety of ways. They generally get good feedback.

Having said that I prefer to go natural without the use for drugs.

But each to their own.

Why are there so many online fitness experts

If you search “online fitness expert” in Google you get no less than 47 million results. And that’s a pretty detailed search. Throw in a bunch of other terms and you can get pretty confused about how to get fit and/or lose weight.

There are literally countless pieces of exercise equipment, personal trainers, drugs, gym memberships etc on offer. They will all tell you that they have the ‘best’ plan and that their ‘plan’ will work and no one else’s ‘plan’ will.


Well fantastic for them anyway. They get your money. So they are happy. You… well.   it could be fantastic for you. It might work. But there is a strong likelihood you won’t enjoy it and just stop doing it after a few days, weeks or months (if you are strong willed).

Basically what we find is most important in being fit is finding stuff you like doing.

Well that sounds easy.

Not quite. Because you need variety, so you need to find a bunch of different things you like.

Here’s and example for us – We might jog for one week, next month go to the local pool and do some swimming, then have a week off, then play mixed netball twice a week. Well… you get the idea.

And that is what this webpage is about. We will have fun and talk about a heap of different activities to give you some ideas what might just tickle your fancy. So sit back, relax (or is that stand up and exercise?) and enjoy our site.

You just need to find things you like and that is what we are here for. It can basically be anything.

Footnote: Also there are also a bunch of daily activities that you can turn into exercise. Going shopping… pick the furthest car park to park in (in a later post we will go into a bunch of these).