orange sun in sky

Sunshine Dilemma – SPF vs. UPF: What’s The Difference?

Most of us love waking up and seeing bright, beautiful sunshine waiting for us outside. That warming sun can provide endless opportunities for beach trips, hiking, and other fun outdoor activities. 

While thinking about the countless adventures you can have on warm, sunny days, it’s also worth sparing a thought for your skin; specifically, how to protect it.

kayak fishing at dawn

What’s So Dangerous About the Sun?

There must be a reason why we lather ourselves in sunscreen and wear sun hats and skin protection sleeves. It’s because the sun can be dangerous. However, not everyone understands how hazardous it can be and the repercussions of poor sun safety. 

fiery sun

Exposure to the sun’s ultraviolet (UV) rays can result in skin, eye, and immune system damage. Sunburn and excessive UV light exposure can also result in skin damage, which might cause premature skin aging and even skin cancer

The Sun’s Ultraviolet Rays

UV radiation type chart

Earth’s atmosphere absorbs UVC (Ultraviolet-C) rays , so we don’t need to worry about those. However, long-term exposure to UVA (Ultraviolet-A) rays can cause wrinkling, aging, and skin elasticity loss.

UVB (Ultraviolet-B) rays can increase your risk of skin cancer compared to UVA rays. However, UVA rays may increase UVB’s damaging effects, like cataracts and skin cancer. 

CDC UV Rays graphic


Sun Protection Factor (SPF) vs. Ultraviolet Protection Factor (UPF)

So, what’s the difference between SPF and UPF?

Well, let’s take a look at what differentiates them…

sun and clouds

Sun Protection Factor (SPF)

Sun protection factor is a rating included on sun protection products for skin, like sunscreen and lip balm.

This is because the SPF rating measures how much protection a product can provide against UVB radiation, the UV ray known to cause sunburn and contribute to a skin cancer diagnosis. 

SPF 50 sunscreen

Most SPF products like sunscreens and lotions are produced for the sole purpose of preventing sunburn. Whether you’re hiking or relaxing poolside, SPF products can be crucial to wear at all times. 

Ultraviolet Protection Factor (UPF)

In contrast to SPF, the ultraviolet protection factor (UPF) is a rating for UV radiation that penetrates fabrics to get to the skin. It factors in UVA and UVB radiation, whereas SPF only factors in UVB.

UPF is something you might see mentioned on the labels of sun-protective clothing items like specific fabrics and hats. The higher the UPF rating, the less UV radiation can pass through the material.  Like SPF, UPF products are designed to prevent sunburn. However, they also aim to reduce the risk of skin damage. 

How to Protect Yourself From the Sun’s Harmful Rays

As much as we love spending time outside basking in the sun’s rays, that doesn’t mean we can’t keep ourselves safe when we do.

You can take a number of proactive measures to protect yourself and your family whenever you venture outside for relaxation or outdoor activities

Apply Sunscreen

Sunscreen is one of the easiest ways to protect yourself from the sun’s damaging effects. It’s also one of the most effective ways to prevent sunburn while reducing the risk of melanoma and non-melanoma skin cancer. 

However, what you use and how you use it matters in your bid to enjoy sun protection.

sunscreen in hand

Apply a broad-spectrum, water-resistant sunscreen to all exposed skin. Ensure it has an SPF rating of at least 30. Remember, the higher the number, the more protection you can enjoy.

Seeing broad-spectrum on the label can also give you peace of mind that the sunscreen can protect you from UVA as well as UVB rays. 

Re-applying the sunscreen every two hours will help maintain its protective barrier. However, you’ll need to apply it more frequently if you’re sweating, participating in swimming or other water sports, or exposed to moisture in other ways. If you don’t like the feeling of sunscreen on your lips, purchase an SPF lip balm for total protection. 


Wear Protective Clothing

The less skin you expose to harmful UV rays, the more protected you can be. Alongside applying sunscreen to any exposed skin, you can also wear protective clothing.

Long-sleeved shirts or T-shirts with skin protection sleeves, pants, sunglasses, and hats can all be excellent options. You might also like to purchase clothing and accessories with tightly woven fabric or an ultraviolet protection factor rating. 

Seek Shade

Spending time in the sunshine can be fun, but you don’t have to spend all day in it.

Seek shade when the sun’s rays are at their strongest, which is typically between 10 am and 4 pm. Fortunately, seeking shade when you’re out and about can be easy.

woman with sunscreen on nose

Get Vitamin D In Other Ways

If your entire aim with being outside in the sunshine is to ensure you get enough vitamin D, consider obtaining it in other ways. You can obtain vitamin D through supplements, oily fish, eggs, and red meat. Some food producers also add it to other foods like plant milk and breakfast cereals. 

Final Thoughts on SPF vs. UPF

As much as we can enjoy seeing the sun when we’re participating in outdoor activities, it can be more harmful than you think. So the more you know about sun safety and protecting your skin, the smaller your risk of sun-related illnesses and damage might be.  

Remember to wear sunscreen an UPF protective clothing… and have fun outdoors!

best fishing movies

“Catch” A Movie | The 8 Best Fishing Movies Of All Time

on . Posted in Blog, Fishing

When it comes to movies about fishing, there are some well-known titles and others that may have escaped your notice.

So, when narrowing down the list of the best fishing movies of all-time, it’s possible that there may be some names that don’t necessarily align with you popular choices (if you’re looking for films like “Gone Fishin'” from 1997… well, tough luck!)

Some critics may notice the absence of classics like the 1956 version of “Moby Dick,” starring Gregory Peck. But, since finding a large school of muskies is more likely than stumbling upon a rigid list for this niche genre, let’s venture into uncharted territory!

#1 The Complete Angler (2003)

English writer Izaak Walton penned The Complete Angler, a significant book in fishing’s history, during the 17th century. Although fishing has been a part of human existence since time immemorial, Walton’s writings provided comprehensive documentation on fishing techniques.

This documentary follows Walton’s journey through England and delves into the early stages of formalized fishing.


#2 Low & Clear (2013)

low and clear fishing picture

The Low & Clear documentary captures the reunion of two former friends as they embark on a final fly-fishing trip, representing the purest example of the entire fishing genre.

Throughout their journey, the two men discover the reasons behind their growing apart over the years. The ensuing saga reveals the well-known reality of how fishing can bring out the best and worst in men.

Notably, the film showcases remarkable cinematography and breathtaking shots of the British Columbia wilderness, immersing viewers in the desire to be waist-deep in steelhead waters. Don’t just take our word for it – watch the trailer and get hooked.

[NOTE: Unfortunately, not all films on this list may be available in your region. Even if the movie is available to watch in your home region, things may change when you travel. To avoid the vagaries of streaming services, you can use a VPN for travel, which bypasses regional restrictions. VPN allows you to move freely between countries in a virtual environment. Can’t access the film in Norway? Just change your IP address to the USA.]


#3 Silver King: The Birth of Big-Game Fishing (2012)

silver king fishing movie

This is the history of one of the world’s most renowned game fish, the tarpon.

One of the notable events of this movie was the capture of William H. Wood’s 93-pound tarpon. The trophy specimen was caught in Florida’s Sanibel Island with an ordinary bamboo fishing rod and mullet for bait were used.

Wood’s achievements have inspired countless anglers around the world to set out in search of record-breaking fish. Among those anglers were even Presidents Theodore Roosevelt and Herbert Hoover.

Since then, the tarpon has captivated the hearts and minds of countless anglers who have sought after them. The documentary features rare archival film clips of early tarpon anglers as well as vintage footage from the 1930s, ’40s, and ’50s, alongside compelling modern footage. Together, they shed light on the fascinating story behind the inception of big-game fishing and the ongoing conservation efforts aimed at preserving this species.


#4 Ondine (2009)

ondine fishing movie

Colin Farrell, an Irish trawlerman, catches a stunning woman in his nets and becomes entangled in the mystery of her identity – is she a refugee or a mermaid (known as a “Selkie” locally)?

Neil Jordan’s contemporary fairytale exudes warmth and wit, boasting exceptional performances.


#5 The Old Man And The Sea (1958)

old man and the sea

Based on Ernest Hemingway’s masterpiece, we’ve seen at least several adaptations and even a 1990 miniseries. IMAX 1999 also turned out to be worthy, but the depth of the masterpiece was best conveyed in John Sturges’ 1958 adaptation.

There are no classic fishing moments here; they even used an enclosed reservoir to film it. However, all this is covered by Spencer Tracy’s game. Hemingway himself reportedly considered it worthy, and we agree with that assessment.


#6 The Perfect Storm (2000)

The first hour of The Perfect Storm film presents a gloomy and drawn-out depiction of a struggling fishing community. It is an adaptation of Sebastian Junger’s thrilling bestseller, with Wolfgang Petersen at the helm.

As expected, the film delivers its spectacle in the form of a meteorological phenomenon that ruthlessly batters our courageous crew, featuring George Clooney, Mark Wahlberg, John C. Reilly, William Fichtner, Allen Payne, and John Hawkes, leaving them in soggy dire straits.


#7 A River Runs Through It (1992)

a river runs through it fishing movie

It would’ve been difficult for this movie to fail with a handsome star like Brad Pitt, but it’s the captivating story and cinematography that truly captured global audiences’ hearts and minds.

“A River Runs Through It” follows two brothers as they navigate their own challenges in early 1900s Montana, with fly fishing always at the forefront.

The film’s beautiful and poetic narration, directly adapted from the novella of the same name, immerses viewers and provokes contemplation of life’s profound inquiries.


#8 Alamo Bay (1985)

alamo bay fishing movie

You may have never heard of this gritty 1980’s fishing film with Ed Harris. But, it’s definitely on the list.

The film is set in the coastal waters of a Texas Bay town and follows a vindictive Nam vet who clashes with Vietnamese refugees encroaching on the local fishing industry.

Remember “Field of Dreams”? Well, this film and that one only have one thing in common – Amy Madigan, who is amazing.

Harris and Madigan, both on and off the screen, deliver outstanding performances despite the sometimes awkward dialogue. They create an entertaining show that explores the submerged politics of commercial fishing, the pursuit of the American Dream, and the sacrifices required to follow one’s heart – all in the name of fish.



While fishing films are not always about fishing, they are always related to it in some way. Sometimes we see an incredible storm, sometimes a story of survival, and other times we see unique fishing spots. If you are a true fishing fan, you may well appreciate all of these films.

cyclist at sunset

Bike For The Burn! [How Many Calories Do You Burn Biking?]

on . Posted in Biking, Blog

Biking can be fun exercise. But how much of a calorie deficit will biking helping you achieve?

For that matter, what’s a calorie deficit?

Let’s take a look at these questions and more, so that you can optimize your health routine and shed those extra pounds!

In addition to providing the freedom of the open road and the joy of fresh air, biking is a popular form of exercise that is effective in burning calories and enhancing general health.

First Things First… What Is A Calorie Deficit?

One of the most basic rules of weight loss is that you need to burn more calories than you eat.

So, when you burn more calories through exercise and normal bodily processes than you take in through food and drink, you have a calorie deficit.

To optimize your weight loss goals, this caloric deficit should be monitored very strictly.

How Many Calories Do You Burn Biking?

So, how many calories does riding a bike burn exactly? 

Well, one quick way to find out is a calorie deficit calculator.

match burning

Whether it is a brisk spin class at the gym or a leisurely ride around the park, cycling can be crucial to reaching a calorie deficit, which is a necessary step in losing weight.

Calorie deficit calculators are extremely helpful for tracking how many calories you burn while biking. An online calculator like this will give an estimation of your calorie burn during biking so that you can be sure you are maintaining a calorie deficit.

This way, you can balance your bike rides with your meals (caloric intake) and customize your diet and exercise routine to achieve your weight-loss goals.

Although a calorie deficit calculator is a great tool to measure your calorie burn while biking, there are many determining factors.

So, let’s examine the mechanics of riding and how it relates to burning calories!

Factors Affecting Calories Burn While Biking

biker on the road

Your weight, how hard you exercise, how fast you go and the terrain are all factors that determine what your calorie burn will be when biking/cycling.

Several things affect how many calories you burn while biking. These include:

  • Your weight
  • How hard you bike
  • How fast you ride
  • Environment

When two people do the same exercise, the person who is heavier will often burn more calories because his/her body has to work harder to move their weight.

Similarly, the more intense the riding, the more calories are burned. Also maintaining a faster speed while biking will also increase calorie burn.

It takes more energy to walk uphill or on the rough ground than on the smooth ground, so more calories are burned. The same is true with biking.


Biking and Calorie Counting Tools

It is recommended to use a biking calculator approximately 6 times, altering the effort and length, in order to acquire an average estimate of your calorie burn per biking session.

Calculating Energy Expended While Biking/Cycling:

  • Leisurely Riding: For people who are new to biking, a slow ride (less than 10 mph) is a good way to start. For someone weighing about 155 pounds, this kind of ride burns about 200 to 300 calories per hour.
  • Moderate Effort: Riding a bike at a moderate speed (10–14 mph) can burn between 300 and 600 calories an hour, based on your weight and the surface.
  • Biking Fast: If you ride your bike faster than 20 miles per hour, you can burn up to 1,000 calories an hour, which is a lot for someone who weighs about 155 pounds.

Use a calorie deficit calculator to get an accurate estimate of the number of calories you will burn while biking. These types of handy tools take into account your weight, the duration of your bicycling session, and the intensity of your workout to predict calorie burn. 

Keep in mind that these numbers are just estimates. A calorie deficit calculator can help you get more accurate numbers for your specific situation.

How To Burn The Most Calories While Biking

Doing intervals, off-road riding, and consistency in your biking will help you burn more calories.

Do Intervals

Adding interval training to your riding routine can help you burn a lot more calories. Changing between short bursts of high intensity and rest times helps your body burn more calories during the workout and for hours afterward.

Get Off The Road

biker holding bike above head

Tougher terrain = greater burn when it comes to biking!

Most of the time, mountain biking or off-road biking burns more calories than street cycling because the terrain is more difficult and takes more physical effort to get through.

Be A “Regular Joe”

When you bike regularly, your stamina and muscle strength improve. This lets you perform better, which means you burn more calories because you can keep up higher intensities for longer.

Use Technology 

Cycling apps and gadgets that work with calorie deficit calculators can give you more accurate information that helps you keep track of and improve how many calories you burn.


Cycling And Biking To Maintain A Calorie Deficit

women cycling

Consistency is key when it comes to maintaining a calorie deficit…

A single bike ride can certainly help you lose calories for the day.

But, to keep the weight off, you need to maintain a calorie deficit over time. Biking, eating well, and using a calorie deficit calculator on a daily basis can help you keep the calorie deficit you need to lose weight.

Remember that it’s best to lose weight slowly and not all at once, because a big calorie shortage can be unhealthy or impossible to maintain.

FAQs About Calorie Burn From Biking

How accurate are bike calorie loss calculators?

Although calorie deficit tools can give you a good idea, they aren’t always right because they can’t tell what your metabolism is like or how hard you are working. But, they are a good way to get a rough idea of how many calories you burn.

Is it possible to burn a lot of calories just by biking?

Indeed, biking can help you burn a lot of calories, especially when you do it regularly and combine it with a healthy diet. The important thing is to bike at a speed and distance that will result in burning more calories.

How often should I ride my bike to maintain my calorie deficit?

How often you bike should depend on your fitness level, your goals, and your routine.

Most standards say that to stay healthy and help with weight loss, you should do moderate-intensity cardio for at least 150 minutes or vigorous-intensity cardio for 75 minutes per week.

Does riding a bike burn more calories than walking?

Biking is usually a better way to burn calories than walking because it’s more active. However, walking can indeed burn a lot of calories, especially if you do it for a long time.

Final Thoughts On Biking For Calorie Burn

Biking is not only a fun activity, but it can also help you lose weight and keep it off.

To burn the most calories, use a calorie deficit calculator and make sure your bike routine is right for your fitness level. 


Biking is great for leisure, exercise and calorie burn, and sight seeing… safe biking!

You can reach your calorie-burning goals by biking in a variety of ways, from slow rides in the country to fast rides on difficult terrain.

So, have fun on your bike ride and remember that biking is good for your mental and physical health in many ways!