Week Seven 

Palmetto Trail Passage of the week:
Wateree Passage

The 7.2 mile Wateree Passage begins in Poinsett State Park and runs to the Wateree River, crossing through Manchester State Forest and along the old SC Railroad bed. The passage is one of the most diverse sections of the Palmetto Trail, traversing a variety of landscapes, from near mountainous terrain down to a magnificent river swamp. After two miles, the trail begins the ascent to the "High Hills of Santee," which is one of the highest elevations in Sumter County. The High Hills provides spectacular vistas of the swamp and Richland County.

Length: 7.2 miles; ends at Wateree River
Use: Hiking and mountain biking
Difficulty: Easy to Moderate

Fees: Bikers must have permit from SC Forestry Commission

Exercise Tip of the Week:

Do you pay attention to what or how much you drink each day?  It’s easy to grab a high-calorie soda or fruit drink on the go, but all those extra calories can quickly add up.  Before picking up that can of soda, think about choosing something healthy like water, milk, or 100% fruit juice.

Another thing to pay attention to is the label.  When looking at the calories on a drink make sure you also look at how many serving the drink contains.  A soda containing 145 calories may look appetizing until you see that bottle contains 2.5 serving… 362.5 calories.

Simply put… think before you drink.

Week Six

Palmetto Trail Passage of the week:
Lake Marion Passage

This 33-mile passage of the Palmetto Trail skirts along the high water mark of the north side of Lake Marion. Trail users will enjoy some of the most magnificent vistas in the coastal plain with opportunities to spot abundant wildlife and colorful flora. The Lake Marion Passage is marked with orange blazes from Mill Creek County Park to Sparkleberry Landing, with the remainder being marked by yellow blazes. Much of the land along the trail is open for hunting and users should wear bright colors during big game hunting seasons, which is from the middle of August to January. Because of the trail’s proximity to Lake Marion some sections may be flooded during the wet season. However, these wet conditions add to the beauty of the area with a profusion of wildflowers. Almost year-round the pink, yellow, and blue colors will thrill you with their beauty.

Length: 33.6 miles
Use: Hiking and Mountain Biking
Difficulty: Moderate
Fees: None  

Exercise Tip of the Week:
Cardiovascular fitness also called cardiorespitory fitness is the ability of the lungs to provide oxygen to the blood and the heart to transport the oxygenated blood to the cells of the body.  It is also the ability of the body to sustain an activity for an extended period of time.

For criteria remember the word FIT.  

Frequency
Intensity
Time

Frequency - This refers to the number of times per week you perform cardiovascular exercise. To improve cardiovascular fitness levels a minimum of three days a week is recommended.

Intensity - Intensity level is a very important part of any exercise program.  Exercising at correct levels can make a big difference in the effectiveness of a program.  In general you should be able to “talk” during exercise.  If you are unable to catch your breath to carry on a conversation you are probably working at to high of an intensity level. 

 Time - This refers to the duration of an exercise session or the length of time to complete an exercise.  For many the duration of an exercise depends upon the intensity of an exercise.  In general the cardiovascular exercise should last a minimum of 20 minutes with the best results coming after a longer period of time.

Santee Passage

Lots of dirt roads and time on rural highways make this a pleasant trip for mountain bikers. However, hikers may have to spend more time in “civilization” than we usually prefer. The 13-mile passage winds through the predominantly agricultural lands of eastern Orangeburg County and uses many “farm-to-market” roads. Meanwhile, the adjacent lands present a tapestry of color and texture with a variety of crops such as cotton, wheat, soybeans and canola. Nearby produce stands offers seasonal delights including fresh strawberries, blueberries and peaches. The pot of gold on this trail is the shady portion across land owned by farmers Ira and Mona Avinger. Take time to enjoy your time in the pine woods and beneath some whopping oak trees. This passage eventually crosses under bustling Interstate 95 on dirt roads and emerges at the tourist town of Santee.

Length: 13 miles
Use: Hiking and Mountain Biking
Difficulty: Easy
Fees: None

Exercise Tip of the Week:

Healthy Snacking handout -click here to view

Eutaw Springs Passage

More than a simple connector trail between Orangeburg and Berkeley counties, the Eutaw Springs Passage of the Palmetto Trail pushes through a varied terrain of grassy pastures, tiny downtown Eutawville and shady dirt roads and past the site of the Revolutionary War Battle of Eutaw Springs.

Although the southern portion of the trail follows rural dirt roads through some unremarkable terrain, the best part of this trail comes closer to Eutawville where you’ll travel through old pasture fields once part of a dairy farm. A spur trail through Santee Cooper Wildlife Management Area is closed periodically in which case, signs will indicate closure and you must use the Palmetto Trail route along Fredcon Road. The trail ends at Eutawville Community Center, close to downtown shops and lots of friendly people.

Length: 20 miles; spur trail adds approximately 5 miles
Use: Hiking and Mountain Biking
Difficulty: Easy if done in sections as a day hike, moderate otherwise
Fees: None  

Exercise Tip of the Week:
Pump Them Up Often
Bicycle tires lose air slowly. It’s just their nature. Because they don’t hold a lot of volume of air and because that air seeps out over a relatively short period of time (a week for a road bike tire and about two weeks for a mountain bike), there’s a risk if you just ride without checking the tire pressure. If you bike on soft tires and you hit a pothole, rock or other obstacle, it’s possible to damage or ruin the tire, tube and worst of all, the rim. A too-soft tire also means that you’re working a lot harder and on a mountain bike, it can make for a wobbly, hard-to-handle ride. So, be smart and check your tire pressure regularly: every week during the season for mountain bikes and before every ride for roadsters.

 Week Three

Scenic and with two easy access points — each just a short distance from some remote and beautiful country — it’s still one of the most popular, especially with mountain bikers. The trail rings Lake Moultrie’s eastern and northern shores via service roads along the lake’s dike system. At the southern trailhead (Canal Recreation Area) the trail begins with a short stretch through a pine forest and climbs steps up the earthen Pinopolis East Dike for spectacular views of the lake, especially at sunset. The northern portion of the trail continues along the dike system until you cross the Old Santee Canal on an old railroad trestle. The last few miles of the Lake Moultrie Passage push through a mature hardwood and pine forest that includes some of the trail’s most interesting terrain.

Length: 24 miles
Use: Hiking and Mountain Biking
Difficulty: Easy if done in sections as a day hike, moderate otherwise
Fees: None

Exercise Tip of the Week:
Our tip for this week is actually a nutrition tip.  Along with our exercise habits we need to be making good nutrition choices as well. 

The Tip: Whether you're filling your plate with low-fat, low-carb, or even healthy, nutritionally balanced foods, overestimating how much food our body needs is among the most common mistakes, experts say. Many of us have lost touch with the sensation of having had enough food.  People also tend to believe that they can eat larger portions if all the food on their plate meets the guidelines of their current diet -- such as low-carb or low-fat -- and that, of course, is not true.  Weight, activity levels and even whether you are male or female can affect how many calories your body needs.

The solution: Remain conscious of portion sizes. Weigh and measure standard portions, at least at first, so you'll know what the amounts should look like.  Never use restaurant portions as your guide -- they super-size everything.

The Tip:  If you don't eat at regular intervals throughout the day, you risk disrupting your blood sugar and insulin levels, which in the end can promote fat storage and lower your metabolism -- both of which lead to weight gain.  Eating at regular intervals also helps you avoid feeling sluggish and tired or hyped up because you needed a sugar rush.

The solution: Eat something every four hours and never let yourself "starve" from one meal to the next.   Snacks of a couple hundred calories can help get you through to the next meal.

A 47-mile journey through four distinct ecosystems, the Swamp Fox Passage is currently the longest section of the cross-state trail. There are three trailheads, which means you can either do the trail as a three or four-day trip or in shorter sections. Any access point makes for an enjoyable trip and diverse views. Of note are the gorgeous Wadboo Swamp near the western entrance at Canal Recreation Area and the grassy savannas around Dog Swamp and Turkey Creek.

Length: 47 miles
Use: Hiking and Mountain Biking
Difficulty: Easy if done in sections as a day hike, moderate otherwise.
Fees: none

Exercise Tip of the week: 

Not everyone is born and blessed with the motivation to workout. If you're one of those people who would rather be doing anything but working out, or be anywhere but lifting weights in the gym, here are a few tips for a little added motivation,

      Mix it up

If you get tired of the same old thing day in and day out, give yourself some change. No one said you had to walk the same route each morning, or bike day in and day out. Keep things varied and don't get stuck in a routine. You'll find you'll look forward to different scenery and changes in activity. By working different muscle groups, your body will be happier too.

      Make exercise a social thing

Grab some friends with the same exercise interests. Having people to work out with is a sure bet for motivation. You'll keep each other going and will be less likely to quit early. It's nice to have others to talk with and cheer on.

      Bring the kids, bring your pet

If walking or jogging's your thing, bring along the dog or strap your kid into a jogging stroller. If they count on you for their daily dosage of fresh air, you'll have an added reason to get out there.

      Be realistic

Set goals you know you can follow through with. Choose activities you know you can do and do well. If you find yourself constantly frustrated with your workout, chances are it's time to rework your strategy and find a better fit.

      Find workouts that aren't "workouts"

Being active still counts, even if it's not a proper workout. Walk to the store. Choose stairs over elevators. Walk during your lunch hour. Designate an "active" day where you don't have to go to the gym, but make a conscious effort to exert some energy. You will feel good for being active, and will have given yourself a break from your normal regime.

      If at first you don't succeed.....

There's no limit to the number of chances you get to start exercising again. If you give up or skip week after week, try again--once you finish that daily workout, you'll be glad you did.

Week One

Palmetto Trail Passage Info

Awendaw Passage

The Awendaw Passage is the coastal terminus of the Palmetto Trail, ending at the intracoastal waterway, the "sea" part of the Mountain-to-the Sea Trail. This is also where you'll see palmetto trees along the trail. The trail follows Awendaw Creek through a maritime forest and offers sweeping vistas of the salt marsh. At Walnut Grove, look for a scenic overlook and boardwalk. The trailhead at Buck Hall National Recreation Area provides parking and bathroom facilities for trail users. A canoe launch for Awendaw Creek is situated at the end of Rosa Green Road.

Length: 7 miles
Use: Hiking and Mountain Biking
Difficulty Level: Easy

Fees: parking, camping fees at Buck Hall