A North Dakota man says he did not stab a woman to death inside a tribal casino
Casino surveillance doesn’t show any person entering or exiting the hotel room
The suspect says he awoke to find a dead woman in his hotel room
A North Dakota man accused of stabbing a woman to death inside a tribal casino hotel room has pleaded not guilty.
North Dakota’s Rolette County Sheriff’s Office alleges that Rigoberto Mendez Morales, 58, stabbed a woman to death inside his Sky Dancer Casino & Resort hotel room. Mendez Morales claims to have no recollection of the murder and has pleaded not guilty to second-degree murder in Indian country. (Image: Rolette County Sheriff’s Office)
Last month, law enforcement officers with the Rolette County Sheriff’s Office responded to the Sky Dancer Casino & Resort in Belcourt, North Dakota, where 58-year-old Rigoberto Mendez Morales said he awoke to find a woman dead in his hotel room. The victim was identified as a Native woman enrolled with the Three Affiliated Tribes of the Fort Berthold Indian Reservation.
During a Zoom appearance in the North Dakota’s US District Court from the Ward County Jail, Mendez Morales, through his Spanish interpreter, pleaded not guilty to the charge of second-degree murder within Indian country.
US Magistrate Judge Alice Senechal ordered that Mendez Morales remain in custody until his jury trial begins on April 14.
Affidavit Shines Details
The criminal complaint details that at approximately 6:07 am on the morning of Jan. 10, 2026, the Rolette County Sheriff’s Office received a 911 call stating there was a person dead at the Sky Dancer Casino & Resort. Police officers responded to the property, owned and operated by the Turtle Mountain Band of Chippewa, where they found Mendez Morales sitting on the hotel room’s bed.
A female, identified only by her initials BTM, was located on the floor. Investigators said Mendez Morales had blood on his clothing and face, and his right eye was swollen and bleeding. BTM was determined to have been stabbed to death.
Video surveillance from the hotel hallway showed Mendez Morales and BTM enter the room shortly after midnight. No one else entered or exited the room until the police arrived.
When law enforcement detained Mendez Morales, they found he was in possession of a multi-tool (Leatherman-type), which was covered in what appeared to be blood. The FBI later collected the Leatherman multi-tool as evidence pursuant to a search warrant. A substance that appeared to be blood was observed on the knife blade of the Leatherman as well as what appeared to be long black human hairs, which law enforcement observed to be consistent with BTM,” the charging complaint detailed.
“Mendez Morales stated he consumed three alcoholic drinks while gambling. Mendez Morales did not recall returning to his room. Mendez Morales could not recall why he had blood on his pants, shirt, and multi-tool, and denied touching BTM when he saw she was on the floor and covered in blood. Mendez Morales stated he woke up on his bed and saw BTM was not moving,” the affidavit continued.
Possible Sentence
The US attorney alleges that Mendez Morales “did unlawfully kill a human being, namely, BTM, an Indian, with malice aforethought.” The federal crime is prosecuted under the Major Crimes Act.
A person found guilty of second-degree murder in Indian country faces life in prison.
If you subscribe to the notion that national parks are America’s best idea, you need to visit ground zero. Not only is Yellowstone the country’s oldest national park, it’s also still as wild as they come.
In this 2.2 million-acre park—larger than some states—the very ground bubbles and steams, fueling the highest concentration of geysers in the world. Wildlife like grizzly bears, moose, bison, and wolverines endure here, thanks to the park’s vast protected habitat. Mountains overlook enormous waterfalls, trout-filled rivers, quiet lakes, and the most remote landscapes in the lower 48. You could spend a lifetime exploring Yellowstone National Park and still discover something new every time you visit.
No wonder Sierra Nevada Brewing Co. is among Yellowstone’s biggest fans. A respect for wild places has been part of the brewery’s DNA since founder Ken Grossman named it after one of the country’s most iconic mountain ranges. That legacy continues this spring as the brewery features a special collection of its flagship Pale Ale dedicated to four national parks, Yellowstone included. (The other three are Big Bend, Great Smoky Mountains, and Yosemite.)
Sierra Nevada Brewing Co. features a special collection of its flagship Pale Ale dedicated to four national parks, Yellowstone included.
The beer hasn’t changed, but the artful limited-edition packaging shines a spotlight on these iconic parks. Sierra Nevada Brewing Co. is backing that up with a donation to the National Park Foundation to support wildlife and habitat conservation. “Our national parks are a jewel that we need to preserve,” Grossman says. “Connection to nature is really critical. I think it’s our legacy to preserve those places forever.”
Amie Engerbretson, professional skier and Sierra Nevada Brewing Co. ambassador, agrees. “The national parks are where you see the very best that Mother Nature has to offer,” she says. “And they’re so accessible, it makes it possible for all people to see some of the coolest places in the world.”
With so much to see and more than 1,100 miles of trail, it can be hard to decide exactly where to spend your time in the park. Here’s our guide to Yellowstone’s can’t-miss spots to hike, camp, explore, and “cheers!” a day well spent.
Yellowstone National Park (Photo: Getty)
Best Day Hike
Lone Star Geyser
It’s not just the backcountry geyser—a 45-footer erupting from a 12-foot-high mineral cone every three hours or so—that makes this five-mile round trip such a pleasant way to spend a few hours. It’s the flat, shady trail that traces the Firehole River through a conifer forest. The trail is partially paved (you can even bike most of the way to the geyser) and a welcome break from the crowds just down the road in Upper Geyser Basin. But yeah, catching a water show in relative solitude is a nice perk.
Pale Ale moment: From the trailhead, walk next door to the Kepler Cascades overlook and tip one back while listening to the triple-tiered waterfall.
Best Backpacking Trip
Heart Lake
Kick back on the pebbly beach surrounding this out-there lake for a day or two, scoping for trumpeter swans, elk, grizzlies, and wolves in the daytime hours and getting dazzled by the stargazing at night. The out-and-back from the Heart Lake Trailhead is a shade over 17 miles total, but you’ll want to tack on the seven-mile round-trip side hike to the summit of 10,308-foot Mount Sheridan. From the top, you’ll spy Heart Lake, as well as Yellowstone, Lewis, and Shoshone lakes, with the Absaroka Range rising regally on the skyline. Tip: For the best shot at your preferred itinerary, sign up for the early access permit lottery.
Pale Ale moment: Evening in camp, fire crackling in the foreground, Heart Lake just beyond.
Best Peak Hike
Avalanche Peak
Short, sweet, and steep is what you get on this 4.2-mile round-trip hike on the park’s east side. The trail huffs up 1,000 feet per mile, traversing talus slopes and narrow ridgelines en route to a dizzying view of Yellowstone Lake. Target July or August for this strenuous trip. Before then, the trail will probably be snow-covered; after that, grizzly bears start to show up looking for whitebark pine nuts (always be bear alert and carry bear spray in Yellowstone National Park).
Pale Ale moment: Post-hike, from the trailhead, cross the road and grab a picnic table next to pretty little Eleanor Lake.
Best Campground
Slough Creek Campground
The Lamar Valley in the park’s northeastern corner is wildlife central, with excellent chances of spotting resident wolf packs, bison, elk, and bears. Animals are early risers, and you should be, too—an easy task when you’re sleeping right in the thick of the Lamar. This quiet 16-site creekside campground also offers trout fishing and easy access to the Slough Creek Trail.
Pale Ale moment: Pop up your camp chair on the rocky beach and enjoy a creekside happy hour.
Best Ski
Riverside Ski Trail
Tour through quiet conifer forests, along the wide Madison River, and across meadows with views of the Madison and Gallatin ranges on this 7.7-mile lollipop loop out of the gateway town of West Yellowstone. From the park boundary, glide through the woods for one mile, then turn right to ski the shorter Upriver Loop. When you return to the junction, continue north to explore the Downriver Loop’s waterfront views.
Skiing in Yellowstone National Park (Photo: Getty)
Pale Ale moment: Hang out under the evergreens east of the trailhead—just make sure not to step in the ski track.
Best Old Faithful View
Observation Point
From this overlook above Upper Geyser Basin, just a short distance from the boardwalk, you can watch Old Faithful erupt, far removed from the geyser’s famous crowd scene. Walk the first part of the boardwalk, then peel off on the Observation Point Trail to the switchback a half-mile up the hill. Return the way you came for a 1.6-mile round trip.
Pale Ale Moment: Yellowstone offers overnight options for every budget and preference. Relocate to a lodge, cabin, or campground (make reservations early), and “cheers” America’s first national park.
Note: It’s always smart to check the park website before your trip for conditions and safety information, as well as where alcohol consumption is permitted.
Sierra Nevada Brewing Co., founded by Ken Grossman in 1980, is a pioneer in craft brewing. With breweries in California and North Carolina, it’s known for quality ingredients, innovation, and sustainability. Popular beers include Pale Ale, Hazy Little Thing, and Torpedo. Learn more at sierranevada.com.
For more than two decades, the premier freeride mountain bike competition, Red Bull Rampage, has featured the world’s best athletes in the iconic red-rock deserts of southwest Utah. And for the first time, eight of the world’s best female freeride athletes joined the ranks of freeride’s greatest to compete in the inaugural Red Bull Rampage women’s competition. It was a day to be remembered in mountain biking history.
All the attention was on the finals, held on October 10, when riders flashed down their lines in less than two minutes per run. It was a historic moment, years in the making, and regardless of the results, no one was happier to see it than Casey Brown. The Canadian women’s freeride pioneer has built her career around proving women belong at Rampage. In 2019, Brown even competed in the qualifying competition, Proving Grounds, hoping to earn a spot in the men’s competition. “Being here this year felt surreal,” says Brown. “The whole ten days [building lines at Rampage]. Waking up every morning going, ‘OK I’m going to go dig for my own line at Rampage,’ which is a dream come true. We all wanted this, and we got such an awesome zone to build our lines.”
Samsung Galaxy Z Flip6 and Galaxy Ring (Photo: Samsung)
Brown was referring to one of the things that makes Red Bull Rampage so special: Competitors ride their own custom-built lines. It may look like a one-day event to spectators, but the real competition started more than a week earlier, when athletes and their dig crews spent long days scouting and molding their lines. After creating a line featuring multiple vertical drops, step-downs, and jumps, Brown finished third—an amazing result on its own—and also earned the coveted McGazza Spirit Award, presented to the athlete who best exemplifies the spirit of freeride through camaraderie, sportsmanship, and passion for freeride. “I’m so honored to take the award home,” says Brown.
In a competition this tight, with so many elite riders, every part of the preparation process makes a difference, and Brown says using Samsung Galaxy Z Flip6 was key to her success. Building a line requires a fine balance of calculated risk versus reward, finding that razor’s edge between what’s possible—and what’s not. “It’s really impressive to see the builds going down and seeing what [the riders] create with the terrain that we’ve been given,” Brown says. “There is a lot of visual scoping and taking photos to get the lay of the land. Using the Z Flip6 has been awesome. You can stand it up on its own. You’re not struggling to find a place to set it when you’re trying to take a selfie from a distance with the crew. And all you have to do is show your hand to get it to start the timer, which is really cool. Also, I really like the camcorder-style filming. It feels a lot more natural. I love the FlexWindow. And the phone can fit in my pocket and hooks on so you can kind of have it hanging out if you want to film something on your bike. You can get a lot more content that way.”
The inaugural women’s competition at the 2024 Red Bull Rampage. (Photo: Samsung)
Brown also relied heavily on Galaxy Ring to ensure she stayed in peak physical condition in the leadup to competition day. Thanks to Energy Score—a daily reading based on the previous day’s sleep, activity, and heart rate—she could ensure that she optimized recovery and stayed hydrated even after the most grueling days of digging and practicing lines.
“Samsung’s Galaxy Ring has really helped me map my sleep and gauge my energy for the day and be able to adjust,” Brown says. “It’s definitely full-on out here, and any little tool you can have that gets you a little bit ahead is a huge help. I also like that you can check your stats easily with Z Flip6’s FlexWindow—you don’t even have to open your phone. It’s also cool that you can gesture for a photo with Galaxy Ring by simply pinching your fingers together.”
Another female athlete, Argentinian Camila Nogueira, also used Galaxy Z Flip6 to refine her line, leveraging FlexCam with Galaxy AI to capture and analyze her run.
“Galaxy Z Flip6 is really pretty sick,” she says. “I can flip it to 90 degrees, and it’s really cool because I can put it anywhere on my course and just film from there. Also supercool: Galaxy AI lets me rewatch videos in slow-mo, and I can see exactly where I need to go slower and faster. It has so many AI tools that actually help to do [Rampage],” Nogueira adds. “The technology helps because first I can see my speed. If I want to check out something with more details, I can touch the screen and then slow-mo.” Using Instant Slow-Mo with Galaxy AI allowed Nogueira to fine-tune her speed and braking points.*
Because of the difficulty in designing and building a top-to-bottom run in less than a week, athletes often team up to take advantage of the terrain’s most challenging features. Brown and Nogueira linked up to create one of the most death-defying features of the women’s event, a rock roll nicknamed the Laundry Chute that required harnessing the dig team into ropes to access the terrain. Using Galaxy AI on their Z Flip6 phones, Brown and Nogueira could reimagine what was possible and assess terrain with precision.
In the aftermath of this historic event, one thing is clear: The future of freeride mountain biking is being reimagined—by not only the athletes but also the technology empowering their ambitions. Whether you’re a professional rider sending it over canyon gaps in the Utah desert or a local hero looking to share your latest ride with friends, Samsung Galaxy devices are helping athletes take their riding to the next level.
*However, like all the riders, Nogueira is always pushing what’s possible in the sport—she suffered a crash in training that left her unable to compete in the finals.
Colorado is home to four seasons of vast wonders, with its mountain views, wide-open spaces, and opportunities to connect with the land. It’s no surprise the state attracts hikers, mountain bikers, skiers, and road-trippers from around the world. But Colorado’s beauty is on full display in fall, when the landscape transitions into a golden masterpiece—a dream for any outdoor enthusiast. To fully capture the magic of fall in Colorado, we talked to three members of the Colorado Mountain Club, an inclusive community dedicated to mountaincraft education, adventure, and conservation.
Fall road trips are an excellent way to explore Colorado’s diverse landscapes. The best person to ask about the state’s scenic driving routes is Matt Enquist. As the author of Colorado’s Best Hikes for Fall Colors, Enquist has driven all over the state in search of the best destinations to see the changing leaves. He lives in a hiking, skiing, and climbing haven—the San Luis Valley, in south-central Colorado. The area is home to Great Sand Dunes National Park and Preserve and the impressive Sangre de Cristo Range.
Outside: Colorado is packed with beautiful driving routes. What do you love most about fall road-tripping in Colorado?
Matt Enquist: I love the fresh, cool air and the hunt for the perfect campsite. There’s no time to be outside like in the fall. The beauty of the changing leaves, the perfect weather, and the opportunity to get outside before a long winter truly make fall the best time of year.
Fall road trips are an excellent way to explore Colorado’s diverse landscapes. (Photo: Matt Enquist)
Out of all the fall road trips you’ve been on in Colorado, which one is the most memorable?
When I was writing my book, my research took me all over the southwestern part of the state. The drive from Durango up to Ouray along the famed Million Dollar Highway, through Ridgway, and down into Telluride via Last Dollar Road was truly incredible. The route has jaw-dropping color at every turn, prominent peaks, and some of the best camping I’ve found. Ouray is full of hot-spring pit stops, Ridgway has great food, and Last Dollar Road is an adventure in and of itself. The dispersed camping overlooking Wilson Peak and its sea of yellow, red, and orange aspen leaves is world class.
The cool fall days in Colorado are perfect for mountain biking. And Riley Hanlon knows the state’s mountain biking trails well as a Colorado Mountain Club member and a freelance filmmaker based in Golden. Home to miles and miles of glorious mountain biking areas, including North Table Mountain and White Ranch Park, Hanlon loves spending time riding with family near the Front Range and beyond.
There’s nothing quite like biking through colorful aspens in the crisp autumn air. Can you describe your perfect fall ride in Colorado?
Riley Hanlon: It’s finally time for layers and warm drinks! After the heat of summer, I get so excited for brisk fall mornings. I enjoy having cozy layers and hot coffee for the drive to wherever I’m riding and getting to start with some layers on for the ride, shedding them as I go without ever getting too hot. My perfect fall ride in Colorado also includes finding the best spots to fly through golden aspens!
Sara Hanlon and Josh Huff riding trails near Vasquez Creek in Winter Park, Colorado. (Photo: Riley Hanlon)
If you could only recommend one Colorado mountain biking destination to someone planning a fall visit, what would it be and why?
People staying in the Rocky Mountain Front Range—from Colorado Springs to Fort Collins—tend to focus on getting out to Crested Butte or other far-out destinations, but I personally love Winter Park. You can get some lift assist at Trestle Bike Park if that’s your thing. Or get laps on the trail systems off Vasquez Creek for some easy-access rock rolls and great flow through aspen groves. And afterward you get to stroll through the village or get a beetroot latte from Moon Frog Cafe (my favorite!). It’s an enjoyable day trip from the Front Range or a good first or last stop on a camping trip out in the mountains.
When it comes to finding scenic fall hiking trails in Colorado, Urszula Tyl knows exactly where to go. As a trip leader for Colorado Mountain Club, Tyl spends a lot of time safely guiding hikers into beautiful areas. She also enjoys exploring new trails and backpacking in Colorado’s pristine wilderness. Her vibrant energy and zest for getting people together outside made her the perfect person to ask about fall hiking in the state.
Colorado is a well-known hiking destination with a seemingly endless selection of trails to explore. Why is the state’s fall hiking unlike anywhere else?
Urszula Tyl: There are many reasons I look forward to fall hiking in Colorado. Fall brings pleasant temperatures, making it a perfect time to enjoy a hike. As summer ends, so does the monsoon season, which brings less risk of afternoon storms and more time on the trail.
Colorado also has spectacular fall foliage. The aspens all around the state begin to change color and create a beautiful contrast against the green pine forests and mountain landscapes. You don’t have to go far to get a glimpse of fall color. However, many areas across the state, such as Rocky Mountain National Park, are especially breathtaking to see. If you visit RMNP in fall, you might hear elk bugling, too.
There are a variety of ways to experience the magic of fall in the state. Whether you’re looking for a multiday adventure, a morning hike in the mountains, or a cool evening stroll along the river, the options to get out and explore around the state are seemingly endless. There are trails for everyone in Colorado, including accessible trails in Staunton State Park.
Urszula Tyl recommends exploring the Raccoon Trail in Golden Gate Canyon State Park. (Photo: Urszula Tyl)
To experience the magic of Colorado trails in the fall, what area do you recommend visitors explore and why?
For a truly magical fall hiking experience in Colorado, I recommend exploring the Raccoon Trail in Golden Gate Canyon State Park. This trail offers a fantastic opportunity to witness the vibrant fall colors of the aspens among the rugged mountain peaks and pine trees.
The 3.1-mile Raccoon Trail is easily accessible to anyone staying in the Front Range and provides beautiful panoramic views throughout the hike. As you meander through the colorful foliage, you’ll find serene spots that capture the essence of fall in Colorado.
After your hike, unwind in nearby Golden, where there are plenty of food options available. One of my favorites is the Golden Mill, a food hall with a diverse range of dining options, plus beer, cocktails, and wine on tap. Enjoy a variety of foods, from Mexican to sushi, and take advantage of the rooftop with views overlooking Clear Creek.
Explore the interactive map of Raccoon Trail on COTREX.
Colorado is a four-season destination offering unparalleled adventure and recreational pursuits, a thriving arts scene, a rich cultural heritage, flavorful cuisine, and 28 renowned ski areas and resorts. The state’s breathtaking scenic landscape boasts natural hot springs, the headwaters of seven major rivers, many peaceful lakes and reservoirs, 12 national parks and monuments, 26 scenic and historic byways, and 58 mountain peaks that top 14,000 feet. For more information or a copy of the Colorado Official State Vacation Guide, visit Colorado.com or call 1-800-COLORADO. Follow Colorado on TikTok, Facebook, Instagram, and YouTube.
Mike Krzyzewski still has memories of Chicago’s Polish Broadway, the stretch of Milwaukee Avenue near Wicker Park that was once a hub for Polish restaurants and businesses. The Naismith Basketball Hall of Fame coach grew up in the area and despite his long career at Duke University, the memories of Chicago cling to him.
“You know, every once in a while, some friends or my family will send me a care package of Polish sausage, one of the sandwich meats — I don’t know if they still make a Krakowska — and I just put it on white bread and eat it,” the 77-year-old hoops legend says. “My family would say, ‘You’ve got to put something on it, tomatoes, lettuce?’ I said, ‘No, no, no — it’s a good sandwich with good meat and good bread.’ Chicago food’s terrific.”
Krzyzewski will be in town later this month for a charity event through the V Foundation, raising money for cancer research. The event, called Chicago Epicurean, leverages the city’s prominence as one of the best places to eat in the country. The foundation is named after one of Krzyzewski’s friends and rivals, Jim Valvano, the former head men’s basketball coach at North Carolina State University. Valvano died in 1993 from metastatic adenocarcinoma. Krzyzewski says Valvano recruited him to be part of the foundation more than three decades ago and that’s why he sits on the V Foundation’s board.
Chicago Epicurean kicks off on Thursday, September 19, at the Aviary with an invite-only event hosted by chef Grant Achatz of three-Michelin-starred Alinea. Krzyzewski says he looks forward to meeting Achatz, as he’s been reading more about the chef’s recovery from Stage 4 cancer, a disease that forced surgeons to remove a part of the chef’s tongue. Achatz says it’s important to increase early cancer detection and to raise awareness among patients, clinicians, and pharmaceutical companies while empowering people to be their best advocates in a comfortable and confident environment.
“As a survivor of a lesser prevalent cancer type that is on the rise — especially in people under 30 — I feel it is my responsibility to raise awareness,” Achatz texts, adding: “I am happy to support the V Foundation in its efforts to combat this disease and bring a better quality of life to millions of people each year.”
The public-facing events include a cooking demonstration and lunch with Top Chef alum Fabio Viviani and the auction and gala on Friday, September 20, hosted by Coach K at City Hall in Fulton Market.
There are parallels between the intensity of restaurants and sports, the sometimes fiery Krzyzewski says. That was also noticed in The Bear, a TV series filmed in Chicago that cast Coach K unknowingly into a role the past two seasons. Coincidentally his middle daughter, Lindy, is nicknamed “Bear.” While Krzyzewski didn’t appear in the show, his book, Leading with the Heart: Coach K’s Successful Strategies for Basketball, Business, and Life becomes a source of inspiration and support for Ayo Edebiri’s Sydney Adamu. Krzyzewski and Edebiri share the same talent agency, CAA, and the coach has sent an autographed book to the actress.
“The passion and the intensity that’s shown up in that show is remarkable and that’s why they’ve won so many awards,” Krzyzewski says. “They’re seeking excellence, and they know in order to seek excellence you need everybody on the team seeking it and working as one. There’s a lot of pressure in those kitchens.”
He adds that the culinary world is “very innovative too. You’re not just making a hamburger or hot dog — they’re producing a hell of a lot more than that,” Krzyzewski says. “Although the Chicago hot dogs and hamburgers are pretty good, too.” (Krzyzewski confesses he loves pizza, but isn’t enamored with Chicago deep-dish.)
Krzyzewski says they didn’t dine out much at restaurants growing up, but enjoyed homemade pierogi and sauerkraut. The family was fond of the White Eagle, the event venue that’s famous among the city’s Polish community on the Northwest Side in Niles. Though Krzyzewski’s father, William, was an elevator operator, he would eventually dive into the world of hospitality. He ran a spot that mostly served quick breakfasts and lunches to factory workers near California and Cermak in Little Village: “He wasn’t doing through anything innovative,” Krzyzewski says. “It was really a hard business.”
His father would go on to run a tavern called Cross’ Tap near Damen and 21st Place on the Lower West Side. William Krzyzewski went by the name of “Cross” — his son says during the time of World War II, his family was impacted by ethnic discrimination.
A graduate of the U.S. Military Academy at West Point, Krzyzewski says he learned to enjoy different types of foods while depending on Army rations for sustenance. That comes in handy being away from Chicago in the realm of the Atlantic Coast Conference.
“My experience of being an Army officer and then traveling all over the United States and coaching is that you get spoiled by different foods from different cultures,” Krzyzewski says. “I’m also a big Las Vegas guy, and they have some of the amazing restaurants in the world, so I’ve adapted really well.”
While Krzyzewski says he isn’t interested in owning a restaurant, he says he does enjoy seeing friends, family, and former players post photos of their meals on social media.
“I like when people do that, and it also shows that you’re having a good time with friends, and so you would want friends to have a good time with family and friends, so they’re sharing that experience with them,” Krzyzewski says.
Whether you’re looking for beautiful fall colors, a change of scenery for your remote office, or both, North Lake Tahoe is the perfect destination for any getaway. From its scenic hiking trails to the breathtaking lakeshore, the area’s vibrant fall colors just make everything better. To learn more about this awe-inspiring escape in the Sierra Nevada, we have some fall adventure tips from the North Lake Tahoe team. Here’s what they said.
North Lake Tahoe’s vibrant fall colors just make everything better. (Photo: North Lake Tahoe, Chris Segal)
Why Fall Is Special
If you like vivid autumn colors, fun events, and open space, you’ll love North Lake Tahoe in the fall. During this secret season, the community celebrates with the Made in Tahoe Festival, two Oktoberfests (one in Tahoe City and one at Palisades Tahoe), a collection of food and wine festivals, and more. It’s also a perfect time to leaf-peep while exploring hiking or biking trails, taking a swing on a golf course, zipping down treetop ropes courses, walking along the beach, strolling around the destination’s 12 unique towns, hopping in the water to kayak or stand-up paddle—the opportunities are endless. Come for a weekend getaway or midweek escape to breathe it all in and experience Lake Tahoe in the secret season.
Experience North Lake Tahoe in the fall. (Photo: North Lake Tahoe, Granlibakken, Wade Snider)
Take a Trail
While there are hundreds of trails to explore, we collected the top 12 for hiking and biking in North Lake Tahoe to help narrow the selection. These are some of the trails that made the list:
Tahoe Rim Trail North Shore Segment: A well-known 165-mile point-to-point trail, the Tahoe Rim encircles the entirety of the Tahoe Basin. Hiking a short segment of the trail along the North Shore is a great way to experience fall color along Lake Tahoe.
Tunnel Creek Trail: The view at the top overlooks one of the best panoramic views in Lake Tahoe. This 4.7-mile out-and-back trail is also home to Monkey Rock.
Eagle Rock Trail: This short 0.7-mile trail only takes about a half hour but carries a huge payoff. From the top of Eagle Rock, you get an incredible view of Lake Tahoe and the surrounding mountains.
Vikingsholm Trail: Take this 1.7- mile trail down to the Emerald Bay beaches and the historic Vikingsholm Castle (open for tours May 25–September 30). Keep in mind that it’s a steep hike back to the parking area from the shore.
Hike the Vikingsholm Trail down to the Emerald Bay beaches. (Photo: North Lake Tahoe, Myles McGuinness)
Hiking and mountain biking are some of the most popular activities in the region, and it’s important to leave no trace by staying on the trail, packing out what you packed in, and giving wildlife space. Learn more and help Make a Clear Difference in the region.
Get on the Water
The crystal-blue waters of Lake Tahoe create a one-of-a-kind fall backdrop. From an early morning walk on the beach to a sunset dinner cruise, time spent on and near the lake creates truly unforgettable experiences. Kayaking and paddleboarding are favorites, and you can use the Lake Tahoe Water Trail to guide your journey along 72 miles of fun. The route connects designated launch and landing sites that feature restrooms and interpretive displays.
For a truly unique experience, rent a clear-bottom kayak during the day, or paddle an LED-lighted kayak on a guided stargazing tour. And if you plan to bring your own watercraft, please wash, clean, and dry it before putting it into the lake to help prevent the spread of invasive species.
Get on the water in a clear bottom kayak. (Photo: North Lake Tahoe)
Fishing along the lakeshore or on the river is a great activity for any age. You can also cast a line from a boat or kayak. Trout and salmon are common catches along the West Shore, in Sawmill Lake (reservations required), and at Martis Reservoir. Be sure you understand safe fish handling and catch-and-release practices.
Try the Bites and Brews
North Lake Tahoe is home to some of the most enticing dining options in Northern California and Nevada. And the beer scene isn’t too shabby either! Take your pick of more than 150 restaurants and breweries. Some spots will also welcome your four-legged companions.
The ultimate resource for finding a frosty brew after an outdoor adventure? The Ale Trail. From most trailheads, there’s a world-class brewery, bar, or restaurant nearby. This means you can start your day working up a sweat and end it with regionally crafted refreshments. If rum is more to your liking, check out the Rum Trail—a collection of five restaurants and bars located around the North Lake Tahoe shoreline offering specialty rum cocktails.
Drink tasty brews on the Ale Trail. (Photo: North Lake Tahoe, Ryan Salm Photography)
Looking for the best bites around Lake Tahoe? Download this interactive map. Dine in or take your meal to enjoy at one of the many picnic tables along the beaches—just be sure to dispose of your trash in the designated receptacles.
Adventure Deeper
Midweek adventures offer more open space. With 12 unique towns, it can be hard to choose a base camp, but we’ve created a quiz and itineraries to help guide you to the best town for you. By extending your stay, you have time to explore more of North Lake Tahoe. If you need a hand in planning, we have your Tahoe Trifecta. Just spin the compass and uncover your ideal itinerary in the mountains, on the lake, and around town. Ultimately, an extended trip allows you to more freely explore the region, escape into nature, and feel rejuvenated.
Adventure with more open space. (Photo: North Lake Tahoe)
North Lake Tahoe spans two states—California and Nevada—and boasts two dozen beaches, 11 downhill ski resorts, ten cross-country ski areas, hundreds of miles of biking and hiking trails, and communities filled with local artisans and shopping experiences. North Lake Tahoe is a 45-minute drive from Reno-Tahoe International Airport, two hours from Sacramento International Airport, and just over three hours from San Francisco International Airport. Visitor information centers are located at 100 North Lake Boulevard in Tahoe City, 8611 North Lake Boulevard in Kings Beach, and 969 Tahoe Boulevard in Incline Village. For more information, visit gotahoenorth.com.
All nature is good, but some nature is just a little more fun. That’s the case in coastal Alabama, where landscapes collide and sandy beaches meet freshwater lakes meet pine-oak woods meet the mighty Gulf of Mexico. That diversity means you can enjoy outdoor activities of all kinds within the span of just a few miles. Hiking and biking trails wind through an astounding variety of ecosystems. You can also enjoy canoeing, kayaking, stand-up paddleboarding, and foilboarding—and that’s just above water. A vast artificial reef system off the Alabama coast provides habitat for a highlight reel of gulf life and amazing snorkeling and diving. Try packing all this into one weekend and get your fill of nature, guaranteed.
Paddling
At Alabama’s Beaches, the kayaking and paddleboarding options are so rich and varied they have their own trail network: the Coastal Alabama Back Bay Blueway. Stretching 30 miles from Fort Morgan in the west to Orange Beach in the east, the system encompasses four distinct trails and 21 launch sites. Fort Morgan Trail on the western end dips into Mobile Bay, where you can paddle past a Civil War–era fort and Bon Secour Bay. Little Lagoon Trail, which covers ten miles and has three launches, is known for great kayak fishing and a sandy bottom.
Snorkeling
Just head out a few hundred feet into the Gulf to reach the Orange Beach Snorkeling Reefs, three artificial (a.k.a. circalittoral) reefs constructed to make homes for marine creatures like red drum, grouper, crabs, and sheepshead. The reefs average just eight feet deep and can be reached from Romar Beach, Alabama Point, and the Gulf State Park Pavilion. This easy-access site is great for snorkelers of all levels.
Take a closer look at the underwater world. (Photo: Alabama’s Beaches)
Dolphin Cruising
No other wildlife sighting thrills quite like spotting dolphins playing in the bright-blue waters off the coast of Gulf Shores and Orange Beach. Booking a dolphin cruise from one of the many tour operators in either town is the best way to get a good look at these amazing creatures. Options range from sailboats and catboats to tour boats and glass-bottomed vessels.
Fishing
The fish are always biting on Alabama’s Beaches, whether you’re casting right into the surf or heading miles offshore. The newly renovated Gulf State Park Pier is a favorite spot for onshore angling. Locals and travelers alike come here to try their luck catching Spanish mackerel, flounder, Florida pompano, and more. Plus, the logistics are easy: you can buy a fishing license, rent a rod and reel, and buy bait all on-site.
Spend some time fishing on the Gulf. (Photo: Alabama’s Beaches)
Wildlife
On the western side of Gulf Shores, Bon Secour National Wildlife Refuge provides a quiet sanctuary for rare and threatened creatures. The refuge protects neotropical songbirds as they migrate through the area in spring and fall, provides crucial habitat for the endangered Alabama beach mouse, and hosts nesting loggerhead, green, and Kemp’s ridley sea turtles. A network of hiker-only trails weaves through Bon Secour’s diverse ecosystems, including sand dunes, marshes, and maritime forests. Highlights include the Jeff Friend Trail, a one-miler that loops through the coastal woods; Gator Lake Trail, a two-mile dune ridge-walk to a peaceful lake; and Pine Beach Trail, a four-mile out-and-back that connects a saltwater lagoon and a freshwater lake.
Take a hike, and watch for wildlife. (Photo: Alabama’s Beaches)
Camping
Looking to really get away from it all? Gulf State Park’s Outpost Campsites require a 1.5-mile hike or bike ride to access. But the effort is rewarded with a unique campground that comes with shelter and beds, so you don’t need to pack a tent or sleeping pads. The park provides three military-style canvas platform tents that each come with four cots, a shaded porch, and beach chairs. Guests share on-site bathrooms with showers. There’s water but no electricity, ensuring dark skies and great stargazing.
Go camping at Gulf State Park. (Photo: Alabama’s Beaches)
Welcome to Alabama’s Beaches, where pristine white sands meet warm Gulf waters, perfect for those seeking both relaxation and adventure. You’ll find everything from kayaking and paddleboarding to hiking and fishing. Learn more at AlabamaBeaches.com.
Your favorite outdoor spaces are irreplaceable. Whether you find your connection to nature while hiking in the mountains, picnicking at a city park, or moving cattle on horseback, the outdoors is a place that needs care and protection. The topic of land conservation is where people from many different backgrounds meet and something out of the ordinary happens—they all agree. Hiker and adventurer Myranda Hausheer got to learn this firsthand when she went to visit Welch Cattle Company in Larkspur, Colorado. Here’s what she learned from the experience.
Outside: Where do you find connection with the outdoors?
Myranda Hausheer: I love everything outdoors. Some of my favorite activities are hiking, mountain biking, fly-fishing, skiing, camping, backpacking, off-roading, and paddleboarding. The longer I live in Colorado, the more hobbies I seem to collect! But getting outdoors doesn’t have to be complicated or intense—I also love taking walks at the local park or drinking coffee on my patio. Spending time outside makes such a positive impact on my life. It helps me get physically stronger, gain confidence (especially on solo adventures), and improves my mental health and overall well-being. I love seeing the wide variety of folks out on trails and meeting new people who love nature too. It’s really special to feel connected to people from different backgrounds through nature.
What do hikers, conservationists, and ranchers all have in common?
We all love the outdoors and share a profound connection to the natural world—preserving it for future generations is a shared responsibility and mission. As an outdoor enthusiast who has a variety of hobbies, following trail etiquette, practicing Leave No Trace ethics, and educating others about how to care for our wild spaces are important to me. And these things are generally valued by all who love and cherish our natural resources and recreation areas.
On my visit to Welch Cattle Company in Larkspur, Colorado, I learned more about how much outdoor enthusiasts and ranchers have in common. Both communities share an admirable level of determination and grit, whether that’s summiting a challenging peak or fixing fences on a hot summer day.
What are some of the benefits of cattle grazing and ranching?
Similar to bison, cattle have been part of a natural cycle of grazing land, providing food for humans for centuries. Grazing even provides a variety of beneficial ecosystem services.
Water cycle regulation: Cattle grazing increases the population of native plants and returns nutrients to the soil. This cycle improves soil quality and water retention, preventing excessive runoff from rainfall.
Wildfire suppression: Grazing helps manage overgrowth—often inclusive of invasive weeds and shrubs—that would otherwise act as wildfire fuel. By reducing overgrowth and increasing soil moisture, grazing significantly reduces the intensity of a fire, should one catch.
Wildlife habitat preservation: Cattle can coexist with many species of wildlife—some of these species even rely on grazing for survival. By grazing land instead of developing it, we’re protecting essential wildlife habitat. Additionally, invasive plant removal from grazing helps restore native plants that are crucial to wildlife, including insects and birds.
Carbon sequestration: One of the best ways to sequester carbon in the soil is with proper grazing management. When cattle graze, they chew down the plants to a healthy level. When the plants regrow, they pull more carbon from the atmosphere than would be sequestered without grazing. Cattle’s hooves also help extract nutrients from manure and plant residue back into the soil, increasing soil nutrient levels.
Grazing lands in the United States are crucial for carbon sequestration, as they are estimated to contain 10 to 30 percent of the carbon stored in the soil. On land where crops would be unsuccessful—29 percent of the total grazing land in the United States—cattle become part of a process to upcycle vegetation, inedible for humans, into high-quality protein.
How do the benefits mentioned above align with your conservation values as an outdoor recreationist?
We all have an important part to play in taking care of nature. Although our roles as hikers, conservationists, and ranchers are different, they’re each crucial. We all love nature, enjoy the benefits of getting outside, and care for animals (wildlife and cattle) and the planet. If we can all do our part and help educate future generations, then we can leave a positive impact for years to come.
Why is land and natural resource conservation important to ranchers?
Anyone who works in agriculture, ranchers included, cares deeply for the environment and has a vested interest in sustainability. They want to care for the land and leave it better for future generations—just like outdoor recreationists. And without careful, strategic management, there are no cattle. Ecosystems all work in symbiosis, and if the land and the organisms that inhabit it are not healthy, it won’t be there for recreationists, conservationists, or ranchers.
Paid partnership with National Cattlemen’s Beef Association, a contractor to the Beef Checkoff. Learn more at beefitswhatsfordinner.com.
You could say that making memories is our highest purpose. The experiences we remember fondly (or not) become part of who we are. So you can’t aim high enough when it comes to making good memories.
That’s why we go on vacation. Traveling with family and friends, seeking out new places and activities, breaks us out of the day-to-day rut we all fall into. You probably know that’s true—just think about how hard it is to remember details from a routine workweek last year compared to recalling last year’s big adventures.
Researchers have actually begun to study this phenomenon, and it turns out that your brain likes experiencing the unexpected. Unexpected events trigger the nucleus accumbens—the brain’s pleasure center, delivering a shot of feel-good dopamine. That would be good enough on its own, but it gets better: a recent study by MIT scientists suggests that the element of surprise also improves memory. So feel good and remember it better—win-win.
Which is why Alabama’s Beaches should be at the top of your list for vacation planning. If you’ve never been there, prepare to be surprised and amazed by the sugar-sand beaches, aquamarine waters, leaping dolphins, and gorgeous sunsets. It’s a coastal paradise, with 32 miles of white quartz sand on the Gulf of Mexico, split between the adjacent towns of Gulf Shores and Orange Beach. Here are three spots where the unexpected is on the itinerary.
Beach
Get two beaches in one at Little Lagoon Pass Park, which sits right on the pass where Little Lagoon empties into the Gulf of Mexico. This means you can lounge on the white sands of the Gulf or along the placid waters of the lagoon—a great choice for families. There’s a fishing pier on the lagoon side if you want to cast a line for flounder or speckled trout, plus convenient parking, bathrooms, and showers.
Little Lagoon Pass Park. (Photo: Alabama’s Beaches)
Underwater
Discover a whole new world under the waves. In 1920, the Whiskey, a 200-foot Spanish rum runner, sank just off the Gulf Shores coast. Today, the Whiskey Wreck is a stellar spot for snorkelers and beginner divers. It’s a shore dive, just 150 yards off the beach (and Bahama Bob’s Beach Side Cafe), and because the ship sank in about 20 feet of water, it’s easy to see the wreck and its marine life.
Take a closer look at the underwater world. (Photo: Alabama’s Beaches)
Food and Drink
Not only can you order seafood boils and lobster rolls at Zeke’s Restaurant, an iconic Orange Beach establishment, but the chef will also cook up your catch of the day. And since Zeke’s also operates a marina and fishing charters, it’s a full-service operation, from casting to cleaning to cooking. Nothing will surprise you like hooking a snapper and amaze you like eating it that night.
Dine and drink by the water at Zeke’s. (Photo: Alabama’s Beaches)
Above the Water
The coastal conditions here have made Gulf Shores and Orange Beach a hotbed for foilboarding, where you “surf” on top of the water. Foilboards (also called hydrofoils) have a fin or foil that lifts the board out of the water, so you’re cruising above the surface. It’s as wild as it sounds. Beginning foilboarders should head for the back bays of Orange Beach, while more experienced riders can surf the Gulf waters. Rentals and lessons are available from Foil Gulf Coast.
Welcome to Alabama’s Beaches, where pristine white sands meet warm Gulf waters, perfect for those seeking both relaxation and adventure. You’ll find everything from kayaking and paddleboarding to hiking and fishing. Learn more at AlabamaBeaches.com.
If you’re doing summer right, you’re busy hunting swimming holes, hiking new trails, and making the most of the long days and warm weather. You’ll need proper nutrition for all of these adventures. Fortunately, eating healthy, even on the move, doesn’t have to be complicated.
“There’s a lot of conflicting advice out there, which makes it hard for people to know what’s truly healthy,” says Becky LaChance, a registered nurse, fitness coach, and nutritionist who specializes in delivering straightforward advice to an active audience. “I don’t believe in restriction or fad diets. Instead, it’s about making small, one percent better choices daily and fueling yourself effectively for workouts or long days at work. I love easy-to-make, nutritious recipes with minimal ingredients.”
That’s where Isopure protein powders come in handy. They contain 100 percent pure whey protein isolate, which helps support daily protein needs for a well-balanced life. Isopure Infusions, with its refreshing fruity flavor, is great for hot summer days. It packs 20 grams of whey protein isolate into each scoop and contains no fat, artificial flavors, or added sugar. LaChance also likes Isopure Zero/Low Carb Protein—with 25 grams of whey protein isolate per serving, it’s a great addition to smoothies and other recipes.
“I work with so many health care workers who need quick, healthy options to fuel their demanding shifts,” LaChance says. “That’s why Isopure is perfect. With minimal ingredients and high protein, it’s easy to pack in a work bag and makes a great midmorning or late-afternoon snack to get protein on the go.”
Try these two smoothie recipes that include Isopure Infusions (Citrus Raspberry Protein Smoothie) and Zero/Low Carb Protein (Straw-Nana Split Smoothie) for a delicious and easy-to-make drink, and get a boost for all the adventures ahead.
Add all ingredients to a blender and blend until smooth.
Part of Glanbia Performance Nutrition, Isopure features a wide range of products to address all kinds of nutritional needs, with offerings such as Zero/Low Carb Protein Powder, Zero Carb Unflavored Protein Powder, Infusions Protein Powder, and Collagen Powder. Isopure aims for the highest standards of protein, made with simple ingredients—all without sacrificing taste. Isopure products can be found nationwide in specialty and mass retail stores, gyms and fitness centers, and most online retailers. To learn more, visit theisopurecompany.com and follow the brand onFacebook,Instagram, andYouTube.
You know the tired cliché: nobody walks in Los Angeles. Why not? Because it’s way more fun to run. L.A. occupies a vast 466-square-mile swath that stretches from the Pacific Ocean to the San Gabriel Mountains, which rise thousands of feet above the cityscape. In between are countless urban routes, trails, parks, and paths that weave together L.A.’s unique neighborhoods and form a sun-soaked playground for runners.
“We have so many different vibes,” says Kate Olson, founder of L.A. Running Connoisseur, an online guide to the city’s running scene.
Olson has lived and run in Los Angeles for more than 12 years, and she has experienced firsthand how the city’s varied terrain, diverse population, and enthusiastic running community create a truly epic place to run. We recently talked with her to get her recs for must-do routes, notable running events, and key resources. Consider this your invite: step into the sunshine and get ready to discover why everyone runs in L.A.
Routes
Runyon Canyon: Perhaps the most famous trail in Los Angeles, Runyon Canyon is a killer workout and an excellent place for people-watching. Road runners can ascend the paved fire road for an out-and-back adventure of 2.8 miles, and trail runners can follow a rugged three-mile loop that circles the park. It’s also a great place for dogs, with an off-leash area on a section of the paved road.
The Hollywood Sign: “Everyone wants to run behind the Hollywood sign,” says Olson, and getting to the iconic landmark comes with a bonus experience: exploring the 4,200-acre Griffith Park, one of the largest municipal parks in North America. Olson suggests a three-mile out-and-back along the Aileen Getty Ridge Trail. This route features sweeping views and a stop at the Wisdom Tree (a lone pine growing atop a prominent peak) before topping out just above the Hollywood Sign.
Hollywood Reservoir: Not into climbing? Head to the Hollywood Reservoir for a paved 3.3-mile loop around a large body of water. In addition to panoramic views of the city and the Hollywood Sign, you might spot some local wildlife—Olson recently encountered deer while running here.
Baldwin Hills Scenic Overlook: This state park is an island of wilderness in the middle of West L.A. Start at the trailhead on Jefferson Boulevard and make a one-mile switchbacking ascent to the overlook’s 500-foot peak. Once there, you can enjoy 360-degree views of the city, including downtown skyscrapers and the Pacific Ocean. For more mileage, continue on trails to explore the adjacent Kenneth Hahn State Recreation Area.
Marvin Braude Bike Trail: This is L.A., so a trip to the beach is required. Get your fix while jogging on this 22-mile paved trail—specifically the Santa Monica to Venice Beach segment. You’ll pass under the Santa Monica Pier (mid-run Ferris wheel ride?) and run through the famed Muscle Beach bodybuilder hangout. Pro tip: Make a pit stop at the Venice Beach Skatepark to watch skaters pull off all kinds of aerial stunts.
Los Angeles includes a vast variety of routes to entertain every kind of runner. (Photo: Getty Images)
Events
CicLAvia: This recurring series of events closes L.A. streets to car traffic and opens them to pedestrians and cyclists—an ideal way to explore new neighborhoods and see the city from a different perspective. Recent editions showcased South L.A. and Venice Boulevard, and each route has sitting areas with food and drink vendors, so you can stop for a mid-run snack.
Los Angeles Dodgers Foundation Sunset Run: You don’t have to be a baseball fan to appreciate this event. Dodger Stadium, set amid the hills of Elysian Park, is one of L.A.’s most notable landmarks, and this race series (there’s a 5K, 10K, and kids’ run) is a great way to experience it. The event is held at sunset for incredible views of the stadium, city skyline, and surrounding parkland.
Homeboy 5K: For more than 30 years, Homeboy Industries has helped formerly gang-affiliated and incarcerated people get back on their feet. This fun race, held in Chinatown, near downtown L.A., is an excellent way to support the group’s work and explore a unique corner of the city.
Los Angeles offered every kind of terrain from mountain trails to coastal paths. (Photo: Getty Images)
Local Resources
Clubs
Keep It Run Hundred: Olson loves Keep It Run Hundred for its welcoming, beginner-friendly atmosphere. The group hosts weekly runs in Inglewood and Culver City and places a special emphasis on supporting underserved communities in South Central L.A.
New Basin Blues: Running with New Basin Blues is a must for anyone who’s trail curious. This club explores the best dirt routes in the L.A. region. All levels are welcome at their weekly runs on Thursdays and Sundays.
Stores
Run With Us: Olson is a big fan of this independent running store in Pasadena thanks to its weekly group runs and top-tier apparel. “I am obsessed with their sock collection,” she says.
New Balance Stores: Browse the latest apparel, get your feet scanned and fitted for a pair of shoes, or meet up for a guided run at one of New Balance’s two L.A. retail locations. (There are storefronts in Brentwood and Santa Monica.) They’re the perfect launching points for diving into the city’s running scene.
Independent since 1906, New Balance empowers people through sport and craftsmanship to create positive change in communities around the world.
For elite runners, proper nutrition is one of the key ingredients to success. But among the rigorous workouts and races, maintaining a balanced diet that’s optimized for performance and recovery can be a challenge on its own. That’s why the pros turn to trusted brands like NOW Sports to round out their training with essential nutrients. As the official sports nutrition partner of the Brooks Beasts Track Club, NOW fuels winners and record-setters—but its products are also useful for everyday runners. To learn more about how the Brooks Beasts are fueling for the win with NOW, we talked to Kyle Pfaffenbach, PhD, the team’s nutritionist and associate professor of health and human performance at Eastern Oregon University, and seasoned team member and world record holder Brannon Kidder. Here’s what they had to say.
Nutrition for Runners
Outside: Who are the Brooks Beasts, and why is their nutrition so important?
Kyle Pfaffenbach, PhD: The Brooks Beasts are a professional track team consisting of some of the world’s best middle-distance runners. Nutrition is one of the four foundational pillars of training, with workouts, sleep, and mental health being the others. Proper nutrition, first and foremost, promotes overall health and wellness. From a performance perspective, sound nutritional practices allow the Beasts to train effectively, recover properly, and race competitively.
Brooks Beasts are a professional track team consisting of some of the world’s best middle-distance runners. (Photo: Tim Healy/RunnerSpace)
What are some of the most beneficial supplements for runners?
Pfaffenbach: The most important point to remember is that supplements are just that—supplemental to a healthy diet. If a runner’s overall diet is not sorted, supplements rarely make up for that. Once a healthy diet is in place, one of the most important supplements is whey protein. Whey is a highly absorbable form of protein that kick-starts the recovery process when taken after each run. Next would be collagen peptides. Collagen peptides taken before runs may support ligament synthesis, which could help maintain healthy soft tissues.* There is also a variety of effective supplements that may offer benefits to runners, including beet root powder, creatine, beta-alanine, and tart cherry.
Why do Brooks Beasts choose to use NOW Sports Nutrition products over other brands?
Pfaffenbach: We trust NOW Sports. NOW is transparent with its testing and quality control. The supplements are manufactured in-house under very strict conditions. Many of the products in the Sports Nutrition line are third-party tested and certified through Informed Sport. Finally, we like that NOW offers uncomplicated, straightforward supplements in effective doses. They avoid overly complicated products with complicated blends that often have ineffectively small doses of the desired ingredients.
Fueling for Wins
Brannon, what does your daily regimen and post-workout for nutrition look like?
Brannon Kidder: For my daily nutrition goals, I typically focus on my macronutrient needs. I don’t count these values every day, but I have tracked them in the past to get an idea of what an ideal day would look like. Every day, I shoot for the same fat and protein goals and then vary the carbs to suit my needs. I always make sure that I am getting enough fats and protein first for my recovery. Then, I will make sure to fuel appropriately with carbs for my hard and long efforts. I eat carbohydrates every day, but the needs change for a five-mile recovery day versus a 15-mile run.
Even though the food changes from day to day to suit my training needs, I always focus on hydration and recovery.* I add an Effer-Hydrate tablet to my water before and during my workouts to help replenish what I’m losing through sweat. Then, I drink a shake using Whey Protein Concentrate with some carbs added following training.
As far as daily supplements, I’ll also take Beta-Alanine pre-workout to delay muscle fatigue and speed up recovery time.* And as part of my recovery plan, I use HMB Powder to help maintain muscle strength and mass.*
I have been a member of the Beasts for more than seven years, and I try to dial in nutrition a little more each year. When I’m eating well and using supportive supplements, it can really help optimize my performance.*
What have been some of your biggest accomplishments this season?
Kidder: We started off the outdoor season with a world record in the distance medley relay! It is a somewhat rare opportunity to run a relay as a professional. When the chance to run a DMR was presented to me and my teammates—Brandon Miller, Isaiah Harris, and Henry Wynne—we jumped at the opportunity. We were excited for the chance to race as a team again. There is something special about racing with and for your team rather than an individual event.
Going into the event, we were excited about assembling such a good team and thought we might be able to take a pretty good shot at a world record. On paper, we had the ability to do it, but most of the time your relay result isn’t as simple as adding up everyone’s on-paper personal bests. I think we were able to get the record because we were all running for each other. We knew it would take all four of us having a good day to get the record, and we got the job done. I ran better than I would have knowing my three teammates were relying on me. The season is just getting started, but that has definitely been my biggest accomplishment so far.
What advice can you give runners working toward personal goals in the sport?
Kidder: Whenever I’m asked this question, my answer is always “be consistent.” Running is a sport that really gives you back what you put into it, but sometimes those gains are measured in months and years rather than days and weeks. It’s hard to tell in the moment, but having many solid days stacked on top of each other is the best way to improve. A bunch of good workouts and runs will always beat some great workouts surrounded by inconsistency.
NOW® Sports products have been recognized among the best in the industry, backed by world-class research and development standards and quality-sourced ingredients, to support a range of sports nutritional needs for professional to everyday athletes.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Pre-race yoga sessions. Training guides and support from female Olympians. Chocolate milk toasts. Tampons stocked in every Porta-potty. You’ve never seen a race quite like this before—and it’s changing the face of running for rookies and elite athletes alike.
Every Woman’s Marathon, powered by Team Milk, is a U.S. marathon designed by women, for women. It was born of a clear need: the dire lack of female-centric marathon experiences available for distance runners. Though almost half of American marathon participants are women, 60 percent of female runners feel that endurance races cater more to men. Historically, women were excluded from marathons because of the (ridiculous) belief that they couldn’t handle the distance; it wasn’t until 1972 that the prestigious Boston Marathon allowed women to participate. That legacy of exclusion still persists across many distance races even today, with race design, gear, and training guides predominantly geared toward men.
The chocolate milk toasts are part of what makes Every Woman’s Marathon, powered by Team Milk, special. (Photo: Milk Processor Education Program)
The first-ever Every Woman’s Marathon seeks to change all that. Scheduled for November 16, 2024, in Savannah, Georgia, this race puts women front and center. These 26.2 miles have been designed to be a physically, psychologically, and emotionally safe space for all women, from first-timers to experienced runners. Organizers emphasize community above competition, making sure the event welcomes all running abilities and body types. After all, 88 percent of women in a recent survey expressed the need for race events that embrace more diverse participants, and nine out of ten female distance runners say being part of a community is what motivates them to run.
What makes Every Woman’s Marathon truly for every woman? Each participant gets access to training and nutrition plans, which include tips and tricks from the marathon’s advisory board, including two-time Olympian Des Linden, Harlem Run founder and trailblazer Alison Mariella Désir, eight-time national champion Deena Kastor, cancer survivor and world champion adaptive athlete Danielle McLaughlin, and the first woman to compete in the Boston Marathon in 1967 Katherine Switzer. These training guides are tailored for every kind of runner, from mothers to beginners to longtime racers. More than just a race, Every Woman’s Marathon features two days of community and wellness programming, complete with cooking and yoga classes, inspiring panels, and an epic post-race party. All events were designed with families in mind and feature amenities like nursing pods and a designated kids’ play area. And the marathon itself will have wheelchair-accessible lanes, spirit squads at every mile, and a nonstop empowering vibe. (Oh, and organizers truly mean the every part: this marathon welcomes all adults, including trans or nonbinary people and men.)
Each race participant gets access to training and nutrition plans. (Photo: Milk Processor Education Program)
Team Milk and marathons are a natural match. Cow’s milk is a nutritional powerhouse for runners, providing fuel, hydration, and recovery benefits all in a single glass. “Milk is one great option for runners because it provides all of the important pre- and post-run nutrients in one drink,” says Stephanie Darby, a Colorado-based registered dietitian who focuses her practice on female runners. “It has protein and carbohydrates, a little bit of fat, electrolytes, and fluids.”
Let’s break that down: the high-quality protein found in cow’s milk supports lean muscle development. Women know the power of this strength-building nutrient, with 70 percent of female runners reporting that they seek out protein to support their training. Carbohydrates and fat provide crucial energy. Fluids help replace what runners lose through sweat during a training session or race, and electrolytes restore fluid balance and support muscle function. Specifically, milk contains three key electrolytes for athletes: magnesium, sodium, and potassium. Milk also packs B vitamins, which help convert food into energy; vitamin A, zinc, and selenium, all of which support immune system health; iodine, which helps regulate the metabolism; and calcium, vitamin D, and phosphorus, which are critical for bone health.
Cow’s milk is a nutritional powerhouse for runners, providing fuel, hydration, and recovery benefits all in a single glass. (Photo: Milk Processor Education Program)
That extensive list of nutrients makes milk an excellent training partner anytime, but it’s particularly powerful as a recovery drink, Darby says. “It’s ideal after training,” she notes, “because you need its 3:1 ratio of carbohydrates to protein to replenish your glycogen stores”—your muscles’ fuel supply. “It also has the fluids you need to replenish from sweating.” In fact, milk’s fluid-plus-electrolytes package rehydrates even better than water. Scientific studies have shown chocolate milk in particular excels as a recovery beverage, building better muscle glycogen concentrations than carbohydrate-only drinks do and extending running capacity for extra workouts.
Not only that, but drinking milk also helps prevent muscle soreness by quickly replacing fluids and nutrients, keeping runners on track with their training. Darby points out that runners often don’t feel hungry after exerting themselves, so “It can be hard to consume adequate nutrients for recovery.” Milk, an all-inclusive, easy-to-consume recovery drink, makes getting those critical nutrients much more palatable.
Register for Every Woman’s Marathon, and join the more than 4,000 women already committed to gathering in Savannah, Georgia. (Photo: Milk Processor Education Program)
But the benefits aren’t confined to after a run. Milk provides sustained energy to fuel workouts, both short and long. Incorporating milk into the diet all day long—from morning smoothies, oatmeal, or lattes to afternoon protein shakes to golden milk in the evening—helps ensure runners have the oomph they need to tackle marathon training.
Registration is now open for Every Woman’s Marathon! Join the more than 4,000 women already committed to gathering in Savannah here. When you sign up, a portion of the registration fee goes to your choice of one of five incredible organizations dedicated to supporting women and girls: Girls on the Run, Black Girls Run, 261 Fearless, St. Jude Children’s Research Hospital, and Girl Scouts of Historic Georgia. The marathon world will never be the same.
The Milk Processor Education Program (MilkPEP), based in Washington, DC, is funded by the nation’s milk companies and is dedicated to educating consumers and increasing the consumption of fluid milk. For more information, visit MilkPEP.org.
It’s been 15 years since government officials destroyed my people’s sacred land. Wielding chainsaws and bulldozers, they uprooted our millennia-old traditions and reduced our holy site to overturned earth and scattered rubble. That senseless attack can never be undone. But recently, we finally received some justice for what we lost.
I was a young woman when I first visited Ana Kwna Nchi Nchi Patat, known in English as the Place of Big Big Trees. It is a beautiful and sacred spot, nestled beneath the snow-capped peaks of Mount Hood in Oregon and surrounded by ancient, old-growth trees. Since time immemorial, my people have journeyed to this place to pray, meditate, perform religious ceremonies, gather medicine plants, and honor our ancestors who are buried there.
However, in 2006, the government proposed adding a turn lane to the nearby U.S Highway 26—part of a plan to ease travel between Portland and tourist attractions like Mount Hood. Our tribal members soon alerted government officials to the religious significance of the land and pleaded with them to add the turn lane in a way that still preserved our sacred site.
Our pleas fell on deaf ears. Two years later, government officials unleashed bulldozers on the site, cutting the ancient trees, desecrating ancestral burial grounds, and destroying a centuries-old stone altar. They did this even while admitting there were ways to add a turn lane without harming the site. It was harrowing. To see those trees fallen and the land ravaged by machinery was to see the very soul of my people crushed.
We initially tried to negotiate with the government to restore the site, but we were unsuccessful. We then went to court with the help of the Becket Fund for Religious Liberty, arguing that the government’s actions had violated our rights under the Religious Freedom Restoration Act (RFRA). Over the course of a decade the federal courts sided against us, ruling that the government would not be held accountable for destroying our sacred place, and that its actions did not burden our ceremonial, cultural, and religious ways of life.
It felt like a nightmare that wouldn’t end. My people spent years in a legal odyssey that never should have begun. We tragically lost those who fought alongside us, like my dear friends Chief Johnny Jackson and Michael Jones, who passed away without seeing a resolution.
With nowhere left to turn, we appealed last year to the Supreme Court, hoping to receive justice for what we had lost. We wanted the Court to make clear that Native sacred sites deserve to be treated with the same dignity as any traditional house of worship.
Views of Mount Hood National Forest, a mountain and river wilderness area located only an hour and half drive from the city of Portland, as seen on Sept. 29, 2020, Oregon. Andrew Lichtenstein/Corbis via Getty Images
And recently, with the Court about to consider our case, the government finally backed down. After negotiations with our attorneys at the Becket Fund for Religious Liberty, the government decided to settle our case. It has promised to take concrete steps to restore our site to its original condition—replanting a grove of native trees, paying to rebuild the sacred stone altar, and recognizing the historic use of the site by Native Americans.
While the heartbreak of that destruction will remain a dark chapter in the history of my people, this settlement comes as a bright ray of hope. The Place of Big Big Trees will never be what it once was, but it brings me peace to know that we’ll be able to gather there once again as we’ve done throughout our history.
I pray that the next time the government considers committing another injustice against Native sacred land, it will remember what happened at Ana Kwna Nchi Nchi Patat. Holy places like ours shouldn’t need four walls and a steeple to be protected from government bulldozers.
Carol Logan is a spiritual practitioner of the Clackamas and Kalapuya Tribe. She was joined in her lawsuit by Wilbur Slockish, Jr., hereditary chief of the Klickikat and Cascade Tribes of the Yakama Nation, descendent of Chief Sla-Kish, signatory of the 1855 Treaty with the United States.
The views expressed in this article are the writer’s own.
Uncommon Knowledge
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Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
