This is an emergency device, absolutely crucial for mountain personal. Emergency situations can occur, not only in mountains, but lower hills, desert, jungle, ocean, lakes and rivers and even in the air.

It has a super rugged and compact case, waterproof up to 10 meters, with 6 years of battery. It works anywhere in the world. There is no subscription fee and no call charges.

the beacon first gets your location by using at least 4 of the 32 GPS satellites. Then it transfers your acquired coordinates by reaching any of the 12 circulating COSPAS-SARSAT satellites to the emergency services through 406mHz.

The device can transfer your position during 24h in worst case scenario (even at -20°C) In ideal temperature situations this can be largely extended, just keep it always clearly pinpointed towards the sky!

My recommendation is to never go alone on dangerous track, this is the first rule then bring a phone as an extra weight is a must. minimalist people sometimes do not realize the risk they are taking. A twisted ankle can be quickly done. This won't save you it will just give your location.

Your ‪running‬ mechanics are determined by the strength and flexibility of certain muscles and how your body is built. Here are a few basics to help you maintain proper running form on any terrain from exercise physiologist Adam St. Pierre and Christy Barth, a physical therapist and strength and conditioning specialist, both of the Boulder Center for Sports Medicine:

Maintain a short, quick stride
Do not try to lengthen your stride; avoid reaching forward with your foot, which can lead to overstriding and will set you up for injury.

Keep your knee in line
 Make sure your foot strikes under your knee, not in front of it, which can lead to injury. It doesn’t matter whether the heel or forefoot hits the ground first, as long as your foot is not in front of your knee. This is especially important when running downhill.

Push up and off
Focus on pushing up and off the ground behind you.

Watch your elbows
Keep your elbows bent at 90 degrees or less.

Relax your hands
Keep hands loose and below your chest. Make sure your hands don’t cross your midline and your hands don’t punch forward, both of which can throw off your gait. Pay careful attention to this when you’re carrying something like a music player or a dog leash. Switch hands halfway through the workout if possible.

Work your core
When starting a running program, it is also a great time to start working on your core strength, particularly your glutes and abdominal muscles. A strong core makes it easier to stay upright—even when you’re tired—and avoid leaning too far forward from your hip, which can lead to injury.

Many people struggle with hamstring stretches. They are a muscle group that tightens up quickly and depending on your posture can be overworked. One often doesn't realize one has tight hamstrings until movement patterns are affected, or the onset of knee or back pain. Hamstring stretching exercises are a necessary part of training in any sport and are useful in the maintenance of good posture. 
Stretching tight hamstrings sometimes seems like a full time job and recurring hamstring injuries are a common source of frustration for many athletes. So why is stretching hamstrings so difficult? It all boils down to our postural habits, the anatomy of the hamstrings, and the way we stretch them.

What Does Legs Up the Wall Do for Your Body?

Lying on your back with your legs extended up the wall, known as Viparita Karani or Legs Up the Wall by yoga practitioners, is thought to offer benefits for the body and mind. In this restorative pose, you can support your pelvis and lower back with a bolster or a couple of folded blankets, or you can do it with no props. This pose is suitable for beginners, and you can relax in the position for quite a while, even up to 20 minutes at a time.

Stretch

By straightening your legs against the wall, you gently stretch your hamstrings, the muscles on the backs of your thighs. When you perform Legs Up the Wall with a bolster or blanket supporting your pelvis, you also stretch the front of your torso. You can benefit from this stretch by performing it after a leg-intensive workout such as running.

Circulation

Any time you stand or sit, your body has to work hard to pump blood from your legs back to your heart. In Legs Up the Wall, your legs are higher than your heart, and gravity can help the circulation of both blood and lymphatic fluid. This improved circulation can help you recover from your workouts, and it can help control blood pressure and improve the condition of varicose veins.

Mental Health Benefits

Performing this quiet, restorative pose can help calm your mind and relieve anxiety. The authors of a study published in "Alternative Therapies in Health and Medicine" found that participating in yoga classes that included inverted poses was associated with a reduction in symptoms of depression. Experts at TeensHealth.org recommend Legs Up the Wall, an inverted pose, to help relieve depression.

Many people wonder if going gluten-free is just another diet trend. The answer is no. There are people who have celiac disease and can’t eat it; people who have no problem eating it; and people who fall in the middle and can eat it but are sensitive to it.

Gluten sensitivity is a reaction to gluten that doesn’t show up in celiac disease tests, even though it’s a real thing. Scientists from around the world are working on a new classification system for gluten related illnesses that’ll include celiac disease, wheat allergy, and non-celiac gluten sensitivity (NCGS).

What is gluten and why does it cause trouble?

Gluten is a protein found in wheat and a few other grains like rye and barley. People who have celiac disease, about 1 in 100 people, have an immune reaction to gluten when they eat it.

The immune reaction triggers an attack on their small intestine. These attacks can damage the body’s villi, finger-like projections that line the intestine and help digest and absorb nutrients into the body.

Diagnosing celiac disease starts with taking a medical history and blood tests for antibodies to gluten. Sometimes a biopsy of tissue from the small intestine is done to confirm the diagnosis. But neither test will show NCGS, unfortunately.

How to know if you are sensitive to gluten

Roughly 1 in 20 people have symptoms of gluten sensitivity. The symptoms can be similar to those of celiac disease, or can be vaguer and show up outside of the gut, like:
Behavioral changes such as cloudy thinking and irritability
Bone or joint pain
Eczema or psoriasis
Fatigue
Leg numbness
Muscle cramps
Weight loss

There’s also a special case for people with irritable bowel syndrome (IBS). They are four times as likely to have celiac disease, and about 40 percent of them have problems with gluten that improve when they go on a gluten-free diet.