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LIFESTYLE LIFESTYL LE • HE HEALTH EALTH • FITNESS

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ALPHARETTA|DULUTH JOHNS CREEK|SUWANEE PEACHTREE CORNERS

FREE! MAY/JUNE 2022

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northatlantafitlife.com ~ info@northatlantafitlife.com

Tracie Morse ~Owner/Publisher

Ready for Summer! 2022 is shaping up to be super exciting with new partnerships, so many community events, and the 2nd Annual FitLife EXPO is on the books for Sunday, October 16th. We are ready for summer! We are thrilled to announce a NEW COLLABORATION with the University of Georiga Extension and Gwinnett County to provide fresh, healthy, seasonal recipes that can be prepared garden (or grocery) to table. Delicious and seasonal FRESH FARE recipes are on Pages 18-19. In our ongoing series DISCOVER GEORGIA HIKING, we explore Blue Hole Falls and High Shoals Falls with Georgia Hikes. These trails, waterfalls and breathtaking views are only 2 hours away just outside of Helen. Georgia Hikes details insights, views, length, difficulty, and what to expect for this trail. Bet you can’t wait to turn to Page 10 to learn all about the it! Be sure to post your hikes, wherever they are, and tag @northatlantafitlife and @_georgia_hikes_ Eat the Frog Fitness, Johns Creek is ready for summer, too! Flip to page 6 for the FIT TIP with pointers on how to ease into summer activities and beat the summer heat.

We welcome Studio Figura and Live Healthy Gwinnett to our FitLife Family. Connect with them! Many of us tend to live our lives in a 5 mile radius, so when we want to get away, often we don't know where to start. FitLife can help! Check out our article on Page 22 for some great ideas for you to plan summer weekend fun! Anytime is a good time to start a new fitness regimen. We are lucky to have so many options right in our area. But, we know it can be overwhelming to choose. We invite you to visit Page 16 for the BEST PLACES TO WORK OUT in North Atlanta! Refer often to the FIT EVENTS calendar! It's online, too! The calendar so full of spring and summer events, we had to add a page to fit them all! Runs, free community fitness, family events, farmer's markets, and more! We're making plans to connect and be active. Hope to see you out and about! Be sure to engage with us on social media! LIKE & FOLLOW @northatlantafitlife for more great content!

Live Well. Be Intentional. Choose HAPPY!

SUPPORT THESE LOCAL BUSINESSES ActIVate Alpharetta........................................3 Body Bar...........................................................5 Canna Wellness..............................................8 Cibo and Vino..................................................8 Eat the Frog Johns Creek............................. 7 First Body and Wellness...............................5 FitLife EXPO....................................................15 Hidden Values...............................................20 HOTWORX Johns Creek /Alpharetta........17 4

HOTWORX Apharetta/N Main......................17 Live Healthy Gwinnett....................................10 Stretch Zone.....................................................11 Studio Figura ATL............................................20 Structural Based Therapy...............................2 The Joint............................................................23 Total Body Therapy........................................24 Vitality Bowls....................................................10 WORKOUT Guide...........................................16 55 Fitness.........................................................21

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Sponsored by Eat The Frog Fitness, Johns Creek

FitTIP

Beat the Summer Heat! By: Justin “Coach JAWS” Wells ACE C.P.T., Head Coach & Fitness Director Eat the Frog Fitness Johns Creek

As we move into the warmer months, with no variants or lockdowns seemingly on the horizon, it may be the first time since 2019 that many of us will be returning to normal summertime activities. YAY! But, having our first unrestricted summer in 3 years, some of us may have forgotten the vital health and fitness adjustments we need to make to help beat that summer heat down here in Georgia. So here are some friendly tips and reminders to stay healthy and safe this summer.

Enjoy the great outdoors! Summer is the perfect time to get outside with your family and to get involved in local community activities like a summer sports league, 5k fun run, a community pool or a swim team. Individual or family activities include taking a walk or bike ride after dinner when it’s cooler, or hiking (see page 9 for Discover Georgia Hiking) which can be tailored to your desired length and exertion level. With the kids, try the more engaging, treasure-hunting excitement of geocaching.

Water is your best friend! While you may know hydration is key to a safe workout, it becomes absolutely critical when temps hit the 80s, 90s, and 100s. Make sure to hydrate before, during, and after your workouts. If your workout is outside, we recommend doubling your water intake. Proper hydration allows for the heart to pump blood more effectively and therefore helps muscles work more efficiently. Adding juicy fruits and vegetables to your diet like watermelon, strawberries, and cucumbers will foster even more hydration. However, remember to monitor your caffeine intake as it is a diuretic that can pull water out of your body. Finally, be vigilant for the signs of dehydration (headaches, feeling faint, dry mouth, muscle weakness) and make sure to rehydrate with water AND electrolytes to allow your body to fully recover.

Protect Yourself! Skin cancer is by far the most common cancer here in the US, and, while treatable, can cause serious complications and even death. Invest is good sunscreen with SPF absolutely no lower than 30 and make sure to reapply every couple of hours, even on cloudy days.

Proper preparation prevents poor performance! Planning ahead and being prepared can not only help mediate some struggles with summer heat, but it can also save your life! Wearing loose and light clothing when venturing outside will also help reduce dehydration. Try to enjoy the outdoors in the morning or evening when the temperature is coolest. However, if you must venture out during the hotter hours, listen to your body and slow down as it can take a few weeks to adjust to the warmer climate. Have fun, be safe, and #StayHungry!

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Discover Georgia Hiking!

Blue Hole Falls & High Shoals Falls

As the cold, dark Winter days transition to bright, warm spring days it has many of us looking for ways to get outside and enjoy the much welcomed change of seasons. We can’t think of a better way to kick off Spring and enjoy the outdoors than going on a hike! We’re excited to share one of our favorite Spring hikes with you and we think you’re going to love it. If you’re a fan of waterfalls, you’re in for a treat as this hike features not one, but two gorgeous falls. Read on to learn all about one of North Georgia’s most stunning hikes, just 2 hours away, to High Shoals Falls and Blue Hole Falls!

The Hike: The Hike: The trailhead is located approximately 11 miles north of Helen, GA on Forest Service Road 283. You will have to drive on a gravel road and, although it can be navigated without a four-wheeldrive, we recommend driving one if possible as the road does ford a very shallow creek crossing. Parking is available in a small parking lot near the trailhead. As you begin on High Shoals Trail, you will be surrounded by gorgeous hardwoods and beautiful mountain laurel as you begin a descent for about a quarter of a mile, at which point the trail makes a right turn. Continue to follow the trail by watching for blazes and switchbacks to ensure you stay on the right path. You will pass some primitive campgrounds along the way and will notice the sound of water as continue your descent and get closer to Blue Hole Falls which is located approximately 1 mile into the hike. northatlantafitlife.com ~ info@northatlantafitlife.com

This gorgeous waterfall absolutely lives up to its name as the waterfall tumbles into a clear blue pool that is one of our favorite swimming holes in the state! It’s not huge (just about 25 feet tall), but its beauty is hard to beat! The serene pool at the bottom of the waterfall creates a calming experience that is a great reminder of everything we love about nature! There is a viewing platform located at this waterfall which makes enjoying it super easy. If you hike on a warm day and decide to take a dip in the cool water, make sure to be mindful of the vegetation and avoid trampling the natural plants growing in the area After you’ve enjoyed Blue Hole Falls, you will pick back up on the main trail and continue for a short distance longer (about 0.35 miles). This part of the trail continues to descend and you will come to a set of natural rock stairs that will take you to the incredible High Shoal Falls. This grand waterfall is about 50 feet tall and features beautifully cascading water. There is a viewing platform for this waterfall that allows you to catch a glimpse of the total magnitude of the falls. If you decide to venture closer to the falls, be aware that the rocks can be extremely slippery. We highly recommend wearing waterproof hiking boots with good traction if possible.

What We Love:

Located near Helen, GA (makes for a great day trip) Family Friendly Two Beautiful Waterfalls Swimming Opportunity

Location: : Indian Grave Gap Road FSR 283, Towns County, GA Distance: 2.4 Miles Total Out & Back

Time: 2-3 hours Difficulty: Moderate Dog-Friendly: Yes

When you have finished soaking in High Shoals Falls, you will catch the same trail that brought you to the falls and follow it back to the parking lot. Keep in mind that the journey to see the waterfalls is generally downhill, so be prepared for the hike back to be a bit more challenging! Take your time and enjoy the beauty all around you as you make your way back to your car. If you love waterfalls, this hike is for you! We highly recommend making the trip to Helen to enjoy the beauty that this hike has to offer! Stay tuned for more beautiful trails to explore. Give us a follow on Instagram at @_georgia_hikes_ or visit our website at gahikes.com for more hiking content! Be sure to tag us and @northatlantafitlife and let us know if you check out Blue Hole Falls & High Shoals Falls!

See you on the trails! 10

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Fit Events

May y/June 2022

Brooke Street Park Alpharetta, GA

RUNNING BIG PEACH ALPHARETTA FREE RUN/WALK CLUB Monday Group Run @6:30p Wednesday Group Run @6:30p 5530 Windward Pkwy Alpharetta BIG PEACH SUWANEE FREE RUN/WALK CLUB Tuesday Group Run @6:30p Thursday Group Run @6:30p 320 Town Center Ave, Suwanee GIRLS ON THE RUN 5K Saturday, May 7 @9:00a Coolray Field 2500 Buford Dr, Lawrenceville SUPER MOM 5K/10K/HALF MARATHON Saturday, May 7 @8:00a 395 E Main St NE, Buford TACOS & TEQUILA 5K Saturday, May 7 @11:00a Suwanee Town Center 330 Town Center Ave, Suwanee THE BOOK MOBILE 5K Saturday, May 7 @8:00a Instructional Support Center 437 Old Peachtree Road, NW Suwanee MASON STRONG 5K Saturday, May 7 @8:00a Rock Creek Park 445 Martin Rd, Dawsonville 12

SWEET TREAT 5K Saturday, May 14 @8:00a Downtown Sugar Hill 5029 W Broad St NE, Sugar Hill

HOTLANTA HALF/5K Sunday, June 12 @7:00a Pemberton Place 126 Ivan Allen Jr Blvd NW, Atlanta

SALUTE TO OUR TROOPS 5K Saturday, May 28 @8:00a Keswick Park 3496 Keswick Drive, Atlanta

TRAIN FOR A TRI Sunday, June 12 @8:00a Veterans Memorial Park 186 Recreation Rd, Dawsonville

SCRAMBLED LEGS XC 5K Saturday, June 4 @8:00a Little Mulberry Park 3855 Fence Road, Dacula

BLAST & DASH Saturday, June 18 @8:00a Kids R Kids 3835 Johns Creek Pkwy, Johns Creek

UP CANCER 5K Saturday, June 4 @8:00a Gordon White Park 1354 Ralph David Abernathy Blvd SW, Atlanta

POSSUM TROT 10K Saturday, June 18 @7:00a Chattahoochee Nature Center 9135 Willeo Rd, Roswell

5TH ANNUAL GREAT AMERICAN 5K Monday, July 4 @8:00a Little Mulberry Park 3855 Fence Road, Dacula

MADE IN THE USA 5K/10K/15K/HALF Saturday, June 25 @7:30a Sugar Hill City Hall 5039 W Broad St, Sugar Hill

RIVER RUN FOR HOPE 5K/10K Saturday, June 11 @7:00a St. Andrew’s Catholic Church 675 Riverside Rd, Roswell

DOG DAYS 5K Saturday, July 9 @8:00a Newtown Park 3150 Old Alabama Rd Johns Creek

THE NAVI-GATOR 5K Saturday, June 11 @8:00a Academy Sports 410 Peachtree Pkwy, Cumming

***ALL EVENTS SUBJECT TO CHANGE IN ACCORDANCE WITH CDC, STATE AND LOCAL GOVERNMENT COVID-19 GUIDELINES. ***

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Fit Events VELOCITY: 10, 25, 50, 65 MILE RIDE/5K TRAIL RACE PLANK STOCK Saturday, May 7 @7:15a Saturday, May 7 @8:00a – 1:00p Bouckaert Farm The Maxwell 9445 Browns Lake Rd, Fairburn 240 S. Main St, Alpharetta NORTH GEORGIA TRIATHLON FREE OUTDOOR FITNESS Sunday, May 15 @8:00a Veterans Memorial Park Sundays, Yoga @10:00a 186 Recreation Rd, Dawsonville Mondays, Yoga a@6:00p Tuesdays, H.I.I.T. @9:00a PEACH KIDS TRIATHOLON Wednesdays, Barre @10:15a Sunday, May 22 @7:30a Thursdays, Yoga @9:30a Wills Park Thursdays, Zumba @6:00p 11925 Wills Rd, Alpharetta Newtown Park DIRTY SPOKES PAYNE'S 3150 Old Alabama Rd CREEK TRAIL RUNNING RACE Johns Creek Saturday, June 4 @8:00a AvalOM FREE Yoga Paynes Creek, Hartwell Wednesdays @6:00-7:00p DIRTY SPOKES 6.1/3.0 MILE April thru October TRAIL RUNNING RACE Avalon, Alpharetta Saturday, June 11 @8:00a FREE WORKOUTS AT THE Haw Creek Park GREEN 2164 Echols Rd, Cumming Yoga on Tuesdays @8:00a Crossfit Thursdays @10:00a COMMUNITY EVENTS May Thru September ALPHARETTA FOOD TRUCK Town Green ALLEY 5140 Town Center Blvd Fourth Thursdays @5:00-9:00p Peachtree Corners April Thru October ENERGY YOGA 37 Old Roswell St, Alpharetta Wednesdays @11:00a JOHNS CREEK SUMMER March 19 – December 21 CONCERTS Ocee Library 5090 Abbotts Bridge, Johns Creek Fridays, May 6 & June 3 @6:00p Mark Burkhalter Amphitheater YOGA MEDITATION Newtown Park, 3150 Old Mondays @6:30p Alabama Road March 14 – December 19 PUNCHLINE COMEDY NIGHT Ocee Library 5090 Abbotts Bridge, Johns Creek First Mondays @7:30-9:00p April Thru October Avalon, Alpharetta TRIATHLON/TRAIL

YOGA/FITNESS

RUNS/BIKING DIRTY SPOKES 6/3 HOUR MOUNTAIN BIKE RACE Saturday, May 7 @9:00a Fort Yargo State Park 210 S Broad St, Winder

FRIDAYS-N-DULUTH: FOOD TRUCKS Fridays @6:00p May Thru September Downtown Duluth

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MAY DAY ON THE GREENWAY Sunday, May 1 @1:00p Halcyon Greenway 6365 Halcyon Way, Alpharetta NCPRA RODEO FINALS Thursday, May 5 @6:00p Wills Park Equestrian Center 11915 Wills Rd, Alpharetta FAMILY DANCE PARTY Friday, May 6 @6:00p 6365 Halcyon Way, Alpharetta DULUTH DERBY DAY Saturday, May 7 @2:30p Duluth Town Green 3167 Main St, Duluth FLICKS ON THE GREEN: RACING STRIPES Saturday, May 7 @7:00p Town Green 5140 Town Center Blvd, Peachtree Corners KENTUCKY DERBY AT AVALON Saturday, May 7 @4:00p Avalon, Alpharetta COMMUNITY HEALTH FAIR Live Healthy Gwinnett Sat, May 21 @10:00a - 1:00p Lucky Shoals Park 4651 Britt Rd, Norcross AVALON NIGHTS LIVE Fridays, April 8 – October 21 @6:00 – 8:00p The Plaza at Avalon 400 Avalon Blvd, Alpharetta ALPHARETTA FOOD TRUCK ALLEY Thursday, April 28 @5:00 – 9:00p Old Roswell Street Downtown Alpharetta TASTE OF ALPHARETTA Thursday, May 12 @5:00-10:00p Downtown Alpharetta Milton Ave./Roswell St, Alpharetta

Continued on Page 15 13

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Fit Events COMMUNITY EVENTS (Cont) SUWANEE ARTS FESTIVAL Saturday, May 14 & 15 @10:00a6:00p Town Center Park 330 Town Center Ave, Suwanee GARDENING 101- LIVE HEALTHY GWINNETT Saturday, May 14 @9:00a Graves Park Community Garden Live Healthy Gwinnett 1500 Graves Road, Norcross DOG DAYS OF SUMMER BLOCK PARTY Friday, May 20 @6:00p Duluth Town Green 3167 Main St, Duluth

FLICKS ON THE BRICKS: SPIDER-MAN: NO WAY HOME Friday, June 3 @8:00p Duluth Town Green 3167 Main St, Duluth FOOD TRUCK FRIDAY Friday, June 3 @5:30p Town Center Park 330 Town Center Ave, Suwanee FLICKS ON THE GREEN: BLACK PANTHER Saturday, June 4 @7:00p Town Green 5140 Town Center Blvd, Peachtree Corners SAVOR THE BLVD Sunday, June 5 @6:30p Avalon, Alpharetta 400 Avalon Blvd.

ALPHARETTA POP FEST Saturday, May 21 @3:30-9:00p Brooke Street Park 2 Park Plaza, Alpharetta

MOVIES UNDER THE STARS: DOUBLE FEATURE Saturday, June 11 @7:00p Town Center Park 330 Town Center Ave, Suwanee

ALPHARETTA ARTS STREETFEST Saturday, May 28 @9:00a-6:00p The Grove 175 Roswell St, Alpharetta

ALPHARETTA WINE FESTIVAL Sunday, June 12 @2:00-5:00p Town Green 2 Park Plaza, Alpharetta

MEMORIAL DAY CEREMONY Monday, May 30 @11:00a Town Green 5140 Town Center Blvd Peachtree Corners

SUMMER PORCH JAM Friday, June 24 @6:00p Old Town Suwanee

SUNDAY, OCTOBER 16 12-5 ALPHARETTA CITY CENTER northatlantafitlife.com ~ info info@northatlantafitlife.com f @northatlantafitlife fo f .com fe

VIVA LAS DULUTH Saturday, June 25 @6:00p Duluth Town Green 3167 Main St, Duluth

FARMERS MARKETS ALPHARETTA FARMER’S MARKET April 3 - November 26 Saturdays @8:30a - 12:00p Alpharetta City Center MILTON FARMER’S MARKET April – October Wednesdays @3:00 – 6:00p Milton City Hall Plaza 2006 Heritage Walk, Milton FARMERS & ARTISAN MARKET Second Sunday Each Month May 8 & June 11 @2:00p Duluth Town Green 3167 Main St, Duluth HALCYON FARMERS MARKET Tuesdays @4:00-7:00p 6365 Halcyon Way, Alpharetta SUWANEE FARMERS MARKET Saturdays @8:00a-12:00p May Thru September Town Center 330 Town Center Ave, Suwanee

Now taking VENDOR applications NORTHATLANTAFITLIFE.COM

BEST PLACES TO WORK OUT Whether you are beginning your fitness journey, or looking for a new challenge, this is your guide to the best places to work out in North Atlanta! (Hours vary. Give them a call!)

BODYBAR Pilates 210 South Main Street Suite E Alpharetta 30009 678-336-0284

www.bodybarpilates.com/studios/al pharetta/

~ Learn More on Page 5 ~

HOTWORX - Alpharetta 869 N Main St Suite 205 Alpharetta 30009 470-567-9679 www.hotworx.net/studio/alpharett a-northmain

Eat the Frog Fitness Johns Creek 10945 State Bridge Rd Suite 402 Johns Creek 30022 770-743-4310 www.eatthefrogfitness.com

~ Learn More on Page 7 ~

Shred 415 5215 Windward Pkwy Alpharetta 30009 678-615-2370

www.shred415.com/locations/alph aretta

~ Learn More on Page 17 ~

RowHouse 425 Peachtree Parkway Suite 315 Cumming 30041 678-862-4804 www.therowhouse.com/location/c umming

Senergy Fitness

10595 Old Alabama Rd Conn Suite 21 Alpharetta 30022

470-282-5225

https://senergyfitness.com

30 Minute HITJohns Creek 3105 Peachtree Pkwy Suite 104 Suwanee 30024 678-771-5224

www.30minutehit.com/johnscreek

HOTWORX - Johns Creek 3005 Old Alabama Rd Johns Creek 30022 678-691-4971

www.hotworx.net/studio/johnscree k-alpharetta

~ Learn More on Page 17 ~

55 Fitness 8470 Holcomb Bridge Rd Suite 100 Alpharetta 30022 770-676-9211 www.55fitness.com

~ Learn More on Page 21 ~

The Yoga Loft Studio 12655 Birmingham Hwy Suite 102 Milton 30004 770-767-0115 www.theyogaloftstudio.com

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Fresh Fare Tips for Healthy Eating By: Ines Beltran, Family & Consumer Sciences Agent University of Georgia Gwinnett Extension

Eating Healthy doesn't have to break your pocket! Prevent excess spending by eating at home. Plan meals out for the whole week, then make a grocery list, and never shop hungry. These are good ways to avoid buying unnecessary items on a whim that may not fit your budget. Stick to the list and avoid impulse items as it may not only affect your budget, but high-fat, low nutrient purchases may also affect your health. Healthfinder.gov is a great interactive way to plan out your list. Choosemyplate.gov, is another helpful and interactive website with sample menus and information that will assist with healthy eating. At the grocery store, try to buy sale items and generic store brands. Store brands often cost less than name brand items. If you are buying frozen vegetables, buy them without added sauces or butter. They are just as good for you as fresh produce and can cost far less. Buy in bulk and then make your own single serving packs at home. Tell us what you think @northatlantafitlife on Instagram or Facebook.

Enjoy!

Sweet or Savory Sweet Potatoes

Serves: 1 each Meaty Chicken

Ingredients:

1 medium cooked sweet potato 3 tablespoons shredded chicken 3 tablespoons cooked spinach 2 tablespoons salsa Dash of garlic powder & hot sauce

Savory Southwest (Vegan!)

Sweet Banana (Vegan!)

Ingredients:

1 medium cooked sweet potato 3 tablespoons black beans 2 tablespoons corn 1 tablespoon diced red or green pepper Dash of chili powder & cumin

1 medium cooked sweet potato 1 tablespoon nut butter 1 ripe banana 1 tablespoon sunflower seeds Dash of cinnamon

Directions:

1. Slice open the middle of the cooked sweet potato to form a pocket for other ingredients. Fluff the sweet potato by scraping the inside of the potato with a fork. 2. Layer on the desired toppings. Serve warm 18

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Fresh Fare Extras: 1. Kids love a toppings bar! Put out small bowls of toppings and let them make their own creations. 2. In addition to the toppings shown, try leftover chili; stir-fried or steamed vegetables; caramelized pineapple with ham; nonfat plain yogurt; sunflower seeds or other nuts; peas; sautéed apples; or even a poached egg. 3. Sweet potatoes are very versatile. Bake extra and use the leftovers for easy meal prep.

Ramen Pasta Salad

Serves: 2

Ingredients: 1 ramen package of your choice (you will discard the seasoning packet) 1 cup of coleslaw from a store-bought coleslaw kit (found in the produce section near the other salad kits) 2 teaspoons olive oil 1 tablespoon red wine vinegar Pepper to taste

Directions: 1. Boil a small pot of water for the ramen. 2. Follow the cooking directions on the ramen package to cook the noodles. Discard the seasoning packet. 3. Place the drained, cooked noodles in a sealed container and put them in the fridge for 2 hours to chill. 4. Once chilled, add the noodles, coleslaw, olive oil, and vinegar to a medium-size bowl. Toss everything together with tongs or two forks. 5. Transfer to your bowl. Top with pepper.

Extras: 1. You can make a simple coleslaw yourself by shredding carrots, and white and purple cabbage. 2. Top with fresh cilantro or parsley for a pop of added flavor.

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2022.

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Get Out, Get Wet, & Try Something New! Photo: Gem Munro Van: Mtn High Outfitters

There is no shortage of fun and

LIVE THE VAN LIFE JUST A SIP

WET N' WILD

By: Tracie Morse

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