Personal Trainer Terri Truman is back with tips on how to manage your body temperature during physical activity. She teaches us that there are three ranges for our core body temperature: normal, hypothermia and hyperthermia. Ideally, your body will always stay in the “normal” range, especially while hiking and climbing in the mountains, and Terri’s here to teach you how!

Read the full article. Click here for more of Terri’s helpful training tips!

Ever wondered if you are drinking enough water? Do you know the signs of dehydration?

Aconcagua climbers take a break to hydrate

Personal trainer Terri Truman is here to tell you how you can help your body feel its best by understanding the signs of not getting enough hydration.

“Mountaineering or trekking at altitudes can present its own set of hydration challenges. Increase your fluid intake at higher altitudes to compensate for exertion and aridity. The key is drink before you’re thirsty: if you wait, you’re probably already dehydrated!”

Read the full article.

Drinking water on the summit of Chimborazo at 20,701ft/6,310m

Always drink lots of water! Your body will thank you for it.

Click here for more of Terri’s helpful training tips!

Have you heard? Berg Adventures just announced an exciting new trip to Morocco and the High Atlas Mountains.

The last stop on our exciting itinerary (we include a climb of Morocco’s highest mountain – Mount Toubkal!), is Marrakesh. It is the perfect place to unwind after the exciting adventure and also the perfect place to stock-up on gifts for your loved ones at the world-class open-air markets. Read our list of the top five things to do in Marrakesh.

The right amount of nutritional intake will take you a long way. Just ask BAI climbers!

Have you ever wondered what makes up a calorie and just what those labels mean on the back of grocery items? Personal trainer Terri Truman is back with some more training tips to explain the importance of understanding the ingredients in your food. Check out her full article Calories in…Calories out

to learn more about the building blocks of energy required by your body for everyday activities, sports or your next outdoor adventure.

Today, April 24, 2014 the Ministry of Culture, Tourism and Civil Aviation in Nepal sent out a Foreign Press Release discussing the upcoming expedition season on Mount Everest. Below is the text from the press release. To see the official press release click here.

Press Release

Today, one high level delegation headed by Hon’ble minister for Culture, Tourism and Civil Aviation Bhim Prasad Acharya had visited the Mount Everest Base Camp and seriously discussed with mountain guide, supporting climbers and other concerned people. The delegation comprised with representatives of different tourism related organizations.

During the discussion, the minister had urged to continue the expedition activities to all team leaders and members and requested to all concerned agencies to fix ladder and rope. At that time the supporting climbers also agreed to support expedition activities.

However, if some expedition team wants to quit the expedition for this season and request the ministry to extend their permit, the ministry would make necessary process to extend the time of their permit for the next five years for the expedition team of 2014 spring.

Here, the ministry strongly request to all the expedition team to continue the expedition because they have made all the required arrangement for completion of their expedition.

Madhu Sudan Burlakoti

Joint Secretary

Ministry of Culture, Tourism and Civil Aviation

We feel stunned with sadness and our hearts are heavy today. We awoke early on “Good Friday” morning in Canada to learn of the most tragic event in the climbing history of Everest. The potential for this catastrophe in the Khumbu Icefall has always existed. For more than 50 years death has been known in the Icefall. But the scale of this is unprecedented. We see the faces of Sherpa friends we have lost and our tears, our thoughts and our prayers are with their families.

We want Berg Adventures clients to know that none of the Sherpas who have worked with them directly on BAI treks and climbs were among the 16 men who were lost in the Icefall today. But every Sherpa is a part of a small, close community. This sad, sad day will tear into every Sherpa family that we know.

The fabric of Sherpa family and cultural life is strong. This is a devastating loss but the wheel of life with suffering, sorrow, joy, beauty, compassion continues. The reverence that we have shared along those beautiful trails beneath Ama Dablam, Nuptse and Chomolungma endures and grows.

Traveling to altitude for the first time can be scary because you don’t know what to expect. Prepare yourself and cast your fears aside. Did you know that only 0.05% of people who trek to Everest Base Camp at the same pace as Berg Adventures develop severe cases of altitude sickness known as HAPE and HACE? Read the full article here for more information about altitude sickness including physiological responses, common symptoms and when to seek medical attention.

Do you have more questions about altitude sickness and preparing yourself? Contact our office!

Berg Adventures asked you to SHARE THE LOVE and we were thrilled with all of the photos and stories we received! We posted some of our favorite photos and stories on our Facebook and Twitter pages. We also received e-mails and posts from past climbers of their favorite Berg Adventures memories.

As promised we have chosen three winners, who submitted some amazing photos and stories to share with us. Our winners are:

Howard Stockburger – A $300 Gift Certificate towards a Berg Adventures Trip for these beautiful memories he shared of his three BAI adventures:

“I have been on three trips with BAI and I hope there is another one sometime in the future. The enjoyment of these trips is experienced in many different ways. My first trip was to Kilimanjaro. I had never met Wally so when he suddenly came into our tent mid-way through our trip I did not know who this stranger was. He and Julius Minja were exploring for a new route to the summit. Later he met us as we neared the summit around 5PM. He advised us to keep going and make for the summit rather than doing it the next morning. I was all for that with some reluctance from group members but after a lunch and a rest we all went to the top. What an exhilarating feeling.”

“The next trip for me was to Aconcagua. For this tip I trained the hardest but came up short of the summit due to punishing winds. Nevertheless there is always a lingering question mark. Would I have made it to the top under ideal weather conditions? Despite this it was an unforgettable experience and a lot of this was due to the staff such as Maria shown here and Osvaldo and Sergio and of course Wally with his stories of mountaineering.”

“The scenery such as here at Canada camp just causes you to stand in awe at the splendor.”

“My third trip to Mount Everest Base Camp was my favorite! It was a country I have always wanted to visit and since I could do it under the good care of BAI during the 60th anniversary of the first ascent and the 50th anniversary of the first American ascent it was pretty special. Also being able to tag along with 3 climbers that were going to stay on for a summit attempt was icing on the cake. Besides meeting good new friends BAI staff and clients alike I fell in love with the people of this fascinating country. One thing that was etched on my mind was the many monuments of mountaineers who departed from this life sooner than they should have. The love of mountaineering is so strong that over 300 people have paid the ultimate price in this special part of the world.”

“Sherpa Ang Rita was a good guide and friend helping us to the top of Kala Patar.”

“The high altitude clinic an important part of base camp at Everest”

“Part of Pooja ceremony before climbing Everest”

Ljerka Milos-King – A poster of Ama Dablam Camp II signed by Wally Berg for sharing these wonderful photos and memories:

Ljerka and her husband Jeremy climbing in Ecuador in 2012

Ljerka and Jeremy both celebrated their birthdays on this trip!

Thank you for SHARING THE LOVE!

Mark Garvin – An Everest poster signed by Wally Berg for these awesome photos and stories:

“I cannot believe that it has almost been 10 years since this unbelievable and life changing one month journey. As you can see from one of the pictures attached I celebrated my 45th birthday with Wally and the group at a tea house in Lobuche.

I would highly recommend this trek to anyone that is looking to live a dream and not just dream. This experience changed my life for the better in many, many ways. There is an internal increase in confidence and self-esteem that you gain after you complete a challenge like this that never goes away. How many people do you know that have stood at the base of the highest mountain in the world???

The friends and relationships will also last forever.

I have also summited Mt. Kilimanjaro with Berg Adventures and hope to do another trip in the next year or so!”

During his 2005 Everest Base Camp expedition Mark celebrated his 45th birthday in Lobuche with birthday cake at 16,000 feet!

Mark and some team members enjoy the incredible views from Everest Base Camp.

Mark saying hello to his family back home from below the Khumbu Icefall

We will always remember this incredible adventure and we hope to make more memories with Mark in the future!

Thank you to everyone who sent in their favorite Berg Adventures memories! We loved hearing from you on what you LOVE about traveling with Berg Adventures and reminiscing on past trips!

Contact us today about joining BAI for one of our many outstanding adventures!

Terri Truman is a personal trainer, adventure traveller and long-time Berg Adventures climber. Whether you are touring the streets of Kathmandu, planning a day hike or attempting the summit of Mount Elbrus, Terri is here to help you make the most of your next adventure.

Back in Business

Terri and her 2013 Mount Elbrus team climbing to the summit

As we look forward to our next adventure, how many of us forget to train the muscles that keep us upright and functioning. When you pick up your pack and sling it over your shoulder to start your training regime, should we not look at the whole picture, starting with a strong core?

So many of us complain of back issues. It’s not normally just one thing or event that causes your back to “go out”. Usually, it’s years of poor posture, lack of flexibility or poor movement or exercise mechanics that leads to back trouble. How many of us are weekend warriors and try to cram as much fun into a weekend as possible?

Having a functional and stable core will allow your body to move efficiently. The key function of the abdominal and back musculature is not to create movement of the spine but rather to act as a stabilizing muscular force allowing you to maintain spinal and pelvic positioning. Keeping your abs and back muscles strong and functional allow you to move fluently when your body is asked to move. Whether you are moving across rocky, unstable terrain, crossing a rapidly flowing river or shouldering your pack for a long day of travel, having a solid foundation will help you stabilize your body for the journey.

Terri descending from the summit of Mount Elbrus

So, as you look towards your next adventure or just picking up a bag of groceries, don’t forget to treat your back with all the care and respect it deserves.

Go on, get out there…

‐ Terri

In honor of Valentine’s Day, Berg Adventures would like to SHARE THE LOVE and we encourage you to help us! Each day for the rest of the month of February, we will be posting a favorite expedition photo or memory on our Facebook and Twitter pages. We encourage you to participate by posting your favorite memory or photo, or simply sharing something you LOVE about traveling with Berg Adventures. Share with us on our Facebook wall, on Twitter with the hashtag #BAIShareTheLove or simply send them to us via email to info@bergadventures.com. In March we will share some of our favorite submissions in our newsletter and on our website.

The best part? We’ve got prizes! On March 1, we will select three winners, one for each of the three prizes listed below. Each time you share something with us, we enter your name into the draw offering up to 5 entries per person. That means if you share 5 photos or memories, you earn 5 chances to win! Submissions will be accepted until 11:59 MST on February 28th.

The prizes include:

1. A $300 Gift Certificate for a Berg Adventures trip
2. Coming Home Descent of Everest poster signed by Wally Berg
3. Ama Dablam Camp II poster signed by Wally Berg

See posters here in our online store.

If you prefer to keep your story or photo private, you can still participate and be eligible for a prize. Just share with us via email and indicate that you want to keep your memory private.

Thanks in advance for all of your submissions and don’t forget to watch our Facebook and Twitter pages to see our favorite memories too!