What is Moderate Alcohol Consumption?


“According to the Dietary Guidelines for Americans, moderate alcohol consumption is defined as having up to 1 drink per day for women and up to 2 drinks per day for men. This definition is referring to the amount consumed on any single day and is not intended as an average over several days. The Dietary Guidelines also state that it is not recommended that anyone begin drinking or drink more frequently on the basis of potential health benefits because moderate alcohol intake also is associated with increased risk of breast cancer, violence, drowning, and injuries from falls and motor vehicle crashes.” Source: http://www.cdc.gov/alcohol/faqs.htm#moderateDrinking

In general one drink is defined as:

  • One 12 oz. beer or wine cooler or cider
  • One shot of 80 Proof liquor or
  • One 4-5 oz glass of wine
  • 8-9 oz. of malt liquor
  • 2-3 oz. of liqueur, cordial or apertif
  • 1.5 oz. of spirits (brandy, whiskey, gin, vodka, etc.)
  • 3-4 oz. of sherry or port

The above examples are approximate because many brands and types of alcoholic beverages vary in actual alcohol content. Check the label for percentage of alcohol content.


Last Minute Tips Before Your Mountain Climb

Mt. Rainier Climb 012

Me crossing an ice bridge. An impressively beautiful crevasse to my left.

Get extra rest and hydrate this week.

Do not consume alcohol until after your climb.

Start packing today! Do not procrastinate. That can lead to anxiety and you want to feel calm.

Pack what you need but pack as lightly as you can. For instance, a dab of toothpaste in a plastic bag with your toothbrush rather than the whole travel tube. Too heavy of a pack going up to base camp can wipe you out.

Pressure breathe often after you leave base camp. This will help replenish ATP, the energy molecule you need, and help prevent getting nauseous.

Keep your pace slow and steady. One foot in front of the other.

Use the rest step, a lot!

Dress like your guide does so you maintain a comfortable and not sweaty temperature. Wear light colored clothing to reflect the heat.

Before your breaks have a plan for what you need to do at your break because your breaks are short: adjust clothing, reapply sunscreen, go to the bathroom, take an Ibuprofen, etc.

Focus on the moment and the technical aspects. Ice ax in uphill hand, rest step, pressure breathe.

Eat at every break even if you don’t feel like it. Drink often. Add powdered Gatorade or Cytomax to your water.

Be your own motivational coach. “I have trained hard for this I can do it. All I have to do is keep walking one foot in front of the other. I’m ready for this. I can and will do it. ” Picture yourself standing on the summit. Clear your mind of all self-doubts.

Ask for support from your guide if you need it. Offer support and encouragement to your teammates.

Focus on your breathing and heart rate. Get into a pace and you’ll start climbing like a machine. Play music in your mind and keep the beat going on.

You will feel physical discomfort. This isn’t necessarily a “warning alarm”. Do you need to slow down, take off a layer, pressure breathe or rest step more, drink or eat more? Discern what is danger pain and what is just plain discomfort.

Good luck and enjoy your journey! I will be anxiously awaiting news about your climb.



Calorie Burning Intervals


This can be done running, on the treadmill, on the elliptical, biking, etc.

Have one day off between interval training.

Begin with a 5 to 10 minute low intensity warm up such as walking.

Each sprint: recovery is one round. Try to do 10 rounds.

Week 1 30 second sprint: 60 second recovery

Week 2 40 second sprint: 50 second recovery

Week 3 50 second sprint: 40 second recovery

Week 4 60 second sprint: 30 second recovery