The day before my trip, I ate lunch with coworkers at a favorite sushi place off of Elliston Street. I also ate leftover Chipotle for dinner.

Around midnight, food poisoning struck with a vengeance. I hurtled myself out of bed and curled intimately around the toilet for hours.

Shit.

Shit-Shit-Shit. I fly out for Baker soon. Will I have to cancel?

Eyes bloodshot. Stomach queasy. I slow-walked through the airport questioning my life decisions.

There would be heated conversation later as to the cause of said food poisoning: “The Great Debate of Chipotle v. Samurai.”

Either way—my body gets the ick anytime I’m around sushi. California Rolls I can do. Real sushi, I cannot.

My old sushi debacle got me thinking about how important it is to know your body.

Each adventure is ripe with info on how your body reacts to food, climate, clothing, terrain.

Pro Tip: After each trip, write down lessons learned regarding food you liked, you didn’t. Gear that worked, didn’t.

Honest Self-Assessment

Last week, I shared “know your mountain.”

Once you know your mountain, it’s time to do an honest, judgement-free check in with yourself.

Current Fitness Level

1. Can you comfortably walk 5+ miles on flat ground?

2. Can you hike 3-5 miles with a light pack (15 lbs)?

3. Do you currently incorporate regular cardio (3+ times/week)?

4. Can you do basic strength exercises (squats, lunges, step-ups)?

Hiking Experience

1. Have you done any day hikes with elevation gain (1,000 + feet)?

2. Have you hiked with a weighted pack before?

3. Have you been uncomfortable or pushed yourself physically in nature?

4. Have you dealt with challenging trail conditions (rocks, exposure, weather)?

Time Reality Check

1. How many days per week can you realistically dedicate to training?

2. Can you commit to 4-6 training sessions per week for 12-16 weeks?

3. Do you have access to hills, stairs, or elevation for training?

4. When is your hike date? (This determines your timeline)

Your hike and self-assessment determines your training program—structure, intensity, length of your program.

I made a ton of a mistakes on my first long hike in the Grand Canyon and earned some very attractive zombie feet.

So. To help you avoid your own zombie feet (and therapy bills), I created an iconic hike ready coaching guide and training plan.

Who is this for?

• Beginner to intermediate level hikers

• Current fitness includes regular cardio (3+ times a week)

• Can comfortably walk 5+ miles

• Familiar with basic strength body weight moves (beginner - intermediate level)

• Goal hike is 15-25 miles

• Hikers ready and motivated to commit to training 12-16 weeks for their iconic hike

I wrote this guide specifically with Grand Canyon Rim-to-Rim in mind, but it can be applied to something like the Maroon Bells 4 Pass Loop or Teton Crest Trail as well.

If you’re ready to check it out, here’s the link: Iconic Hike Ready Guide for Beginners

Alright, signing out for now. Mt. Baker…. Here I come!

See you on the trails,

Haley + Fitz

Ready or not…here I come!

Mt. Baker is a glaciated active volcano and stands at 10,781 feet (3,286 meters) in the Pacific Northwest.

This is another peak I’ve attempted before, but was unable to summit due to 60 mph wind gusts.

After my first Rainier trip in 2014—climbing with friends, not official guides—I was scared witless. In hindsight, it was probably not the safest thing for the newbs (me) or my friends.

At the recommendation of my wise friend, Dan, I signed up for a 7 day mountaineering course on Mt. Baker in 2015.

I was totally geeking out about mountaineering circa 2015-2016!

So.

It’s been 11 years and I figured I’d give myself another shot at a Baker summit. I know, I know…summits aren’t everything.

But they sure are sweet.

If it happens, great. If not, that’s okay too. I’ll still be unplugged, backpacking in the beautiful wilderness.

That mindset—the wilderness itself being the reward—is only possible because of the preparation beforehand.

It’s been a minute since I’ve written a practical post.

I’ve been swimming in the deep end for weeks, excavating truths and untruths on Mt. Rainier. If you missed it, here’s the braided essay from last week:

But this week, I thought I’d share something lighter and practical—know your mountain.

Know Your Mountain

Not all hikes are created equal.

Ten miles in the desert is different than 10 miles through a boulder field is different than 10 miles on a glacier is different than 10 miles in the Great Smoky Mountain National Park.

Your training depends on the type of mountain you want to climb, so first, let’s get to know your hike.

Four Factors That Define Every Hike

1. Distance - determines endurance needs and fueling strategy

2. Elevation gain (and loss) - determines your leg strength, pacing strategy, recovery needs. Note: Downhill is often harder on your body than uphill.

3. Terrain type - the surface - smooth trail, rock scrambles, loose scree, exposed ridgelines. This determines balance, footwork, and mental requirements.

4. Weather / Season - determines hydrating strategy and clothing requirements

For example: Rim-to-Rim Grand Canyon

• Distance: 21-24 miles (depending on route)

• Elevation: ~5700’ descent; ~6,000’ gain

• Terrain: Well-maintained, relentless

• Key Challenge: Descending first, then climbing out. Heat.

• Training focus: Downhill quad strength, sustained effort over 10+ hours; heat acclimation

• Strategy: Avoid Box Canyon in high heat

Blogs, National Park websites, AllTrails App, Google or AI search, maps -research multiple ways to learn about your hike.

What hike have you been dreaming about?

Tour du Mt. Blanc, John Muir Trail, W or O Trek in Patagonia, and maybe Annapurna Circuit are on my Thrive List.

What’s on yours? Hit reply and let me know.

Next week, we’ll get into an honest self-assessment so you have a solid awareness of where/how to begin training.

See you on the trails,

Haley + Fitz

I’m training for Mt. Baker and the Maroon Bells 4 Pass Loop—both in July. Perhaps a little ambitious to stack both in the same month, but I’ll be sure to keep you posted!

Maybe you have one big adventure on the calendar yourself. Perhaps Mt. LeConte in the Smokies or a peak in Colorado.

This got me thinking about strength training and what I wish I knew when I first started training intentionally for longer hikes.

I shredded my feet, my quads, and my soul on my first long hike in the Grand Canyon. You don’t have to.

Maybe you don’t love the gym (I prefer trails) or maybe the gym is intimidating. What’s a “pump shirt” anyway?

I get it—but hear me out:

Strength training is non-negotiable for any hiking activity. BECAUSE it prevents injury, builds fatigue resistance, and makes you feel like Superwoman on the trail.

Seriously.

ALSO—strength training comes with a nervous system benefit. It’s called “heavy work.” Pushing, pulling, or lifting heavy objects calms the nervous system.

Talk about Wild Calm IRL (in real life).

Here is one simple routine you can try even if you have no prior strength experience and don’t want to spend hours at the gym.

1. Bulgarian Split Squat

   1. Elevate rear foot on a bench or step.

   2. Lower back knee towards the ground. Chest tall. Front knee tracking over toes.

   3. Push through front heel to stand.

   4. Repeat x 10 each leg. Once it feels easy, hold dumbbells for added resistance.

2. Plank Pull Through

   1. Start in high plank with a weight just outside one hand (ie. kettlebell or dumbbell)

   2. Reach under your body with the opposite hand. Grab weight and pull across.

   3. Keep hips as still as possible. Avoid rocking side to side.

   4. Repeat x 10 each side (20 total).

3. Overhead Carries

   1. Hold a weight overhead with your arms full extended (ie. 10 lb dumbbells)

   2. Walk slowly across the room. Keep core tight and ribs down.

   3. Stay tall and controlled.

4. Single Leg Calf Raises + Single Leg Hops

   1. Stand on the edge of the stair or step, one foot / heel hanging off.

   2. Lower heel down below the step.

   3. Press through the ball of foot to rise to your toes

   4. Single leg hops x 10 each side

   5. Repeat x 10 each side.

   6. Progression: may wear a weighted backpack for added resistance on calf raises.

BONUS MOVE

5. Copenhagen Plank

   1. Lie on your side with the top leg supported by a bench or chair.

   2. Lift hips so your body forms a straight line, supporting yourself with your forearm and top leg

   3. Hold x 20-30 seconds. Switch sides.

   4. Modification: start with the top knee supported by the bench

Do 3 rounds of each of these exercises twice a week. Should take 20-30 minutes or less, especially as you become familiar with the moves.

Why do these exercises matter?

Hiking involves moving over uneven, rocky, rooty, muddy, sometimes sandy terrain.

Many women make the mistake of just training cardio and don’t incorporate strength training.

Together, these movements:

• Build single length strength and stability (for uphill and stabilizing your body on descents)

• Strengthen inner thighs (Copenhagen plank) which helps to stabilize hips and knees on uneven terrain

• Train core and full body stability - key for balance on uneven terrain

• Build ankle strength - important for shock absorption and preventing injury in Achilles, calves, and feet.

I’ve led a few R3 Trips (Rim-to-Rim-to-Rim in the Grand Canyon) and friends ask me how to train. These 4-5 exercises are a great foundation to build your hiking Superwoman body.

If you are planning a hiking adventure, I created a resource called the Iconic Hike Ready Guide.

This is for you if you are self-motivated and would like a 3-4 month planning and training framework. It’s $47 and you can learn more about the resource here:

Iconic Hike Ready Guide

As always, thank you for reading. And if you have a hiking adventure planned this year, let me know! I’d love to hear about it.

Cheers,

Haley + Fitz Roy

Seven miles down, seven miles across, seven miles up.

Turn around.

Repeat.

All in one push.

It’s just a hike right?

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My first Grand Canyon Rim to Rim to Rim (R3)–42 miles, 20,000 feet of elevation change–I grossly underestimated the enormity of the endeavor.

And wound up with temporary nerve damage, a broken spirit, and feet that could star in zombie movie (meat mallet: meet my feet).

Here’s the thing: Gym fit, marathon fit—doesn’t translate into mountain fitness.

Prior to my first R3, I finished my first century–a 100 mile bike ride.

I thought I was ready.

I wasn’t.

Footwear, mindset, nutrition, training—I made every mistake in the book.

What I didn’t know…

1. Footwear is your most important piece of gear—shoes and socks. Stiff boots–even lightweight—not ideal for endurance hikes. I prefer Topo or Altra Trail Runners.

2. Body glide is magic and essential—apply LOTs to at-risk locations, including feet. Spare socks and wet wipes to clean your feet half way—also magic.

3. 100 miles on a road bike is easier than 42 miles in the Grand Canyon. Terrain, climate (ie. desert v alpine), elevation gain, trail technicality—train your stabilizer muscles.

4. Nutrition can make or break your hike. Hydration, salt intake, calories per hour—your gut needs training too.

5. Sometimes the “worst” experiences can be the best thing. This particular one happened to be a gateway drug for me (the drug of endurance adventure, that is)

6. You can do hard things and you can go farther than you think. I blasted past my perceived edge—not my intention, I admit—but one must learn to roll with the punches.

7. This adventure melted away all pretenses and shook me to my core. I swore I would never return. I never wanted to see a picture of the natural wonder—Ever. Again. But….time heals. Something shifts. Perspective is gained.

I returned 2 years later for one of the most beautiful, redeeming experiences in the canyon.

I’m grateful for my first Type II R3 debacle—but, no one else has to go through that unnecessarily.

If you’re new here, welcome to Wild Calm.

You might be goal-oriented and high achieving, but craving something bigger.

Here–we chat about how to train for big hikes while building strength and a steady nervous system along the way.

Save Yourself: If you’re craving something wild, start here:

This is what I’d wish I’d know in the beginning:

I’m curious, do you have your heart set on a big hike? Which one are you thinking about?

I’d love to know!

~Haley

It’s spring here in Nashville and I’m emerging from my cocoon.

To brunch and what not.

I lunched with a friend recently and she asked about training for Maroon Bells 4 Pass Loop.

Which got me thinking about my Rainier trip (circa 2024).

The day after reaching the peak (summits are sweet, but never the point)

Beautiful, clear sky—

Exhausted and riding a summit high🏔️.

Navigating slushy Muir snowfields on a descent—

Not my favorite, I admit.

Descending is often more treacherous than ascending.

One minute I was upright.

And the next—

Feet slipping.

Stomach flipping.

Adrenaline pulsing.

I gripped my hiking poles as if my life depended on it.

I hit the snow-packed earth.

And landed myself a rotator cuff injury.

On top of an overuse foot injury flaring mere weeks before Rainier🙄.

The unfortunate truth: The older we get, the longer injuries take to heal.

Silver lining—my forced pause had me re-thinking fitness for Cotopaxi.

I adjusted.

And as a result, I entered the Cotopaxi trip the strongest I’ve ever been🦁.

Here’s what women over 35 need for big adventures:

(You need more than luck🍀)

#1 An alpine-specific fitness plan balancing cardiovascular endurance (sustained effort), elevation strength (uphill and downhill), functional strength (prevents injury, builds hiking muscular endurance), and recovery.

(Many folks only train cardiovascular endurance and wonder why they struggle).

#2 Nutrition Plan– food is fuel. Many consider nutrition as an afterthought–DON’T– your body needs nutrients for building muscular endurance.

And your gut needs training too.

Day-of-hike nutrition is different from post-training nutrition.

Your nutrition plan determines whether you have energy at mile 12 or you bonk.

#3 Gear systems that are tested and work for you. No new gear on day-of hike and— for goodness sakes—don’t do what I did on my first Grand Canyon and wear barely-broken-in stiff hiking boots.

You need hiking shoes that have been broken in - at least 40-50 miles - prior to your trip.

#4 A mental game plan for when you want to quit. You’ve chosen your hike (Wild) and now you need to build a steady nervous system (Calm)—the Wild Calm Way.

Part of the process is a strong mental game.

It’s not about being fearless–it’s about moving forward even when you’re afraid (and good judgment, of course:-)

I learned all this the hard way on many Type II adventures–Rainier, Grand Canyon, Ironman.

You don’t have to.

I created a resource with the full framework—the Iconic Hike Ready guide.

If you are newer to hiking or have some experience but doubt if you can really tackle a summit —this guide is for you.

Check it out HERE [$47]

If you have a peak or trek in mind, but not sure if this guide will help—hit reply and ask—I’ll let you know!

See you on the trails–

Haley + Fitz

Re-entry is shaky.

It’s been 2.5 weeks since I returned from Cotopaxi—without a summit.

I’m exhausted, irritable, and flat.

More than once, I’ve daydreamed about moving across the country.

Everyday conversations—new cars, elevator fears, spreadsheets—aggravate my nervous system. I retreat into Spotify and noise-canceling earbuds.

I breathe a little easier.

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On Cotopaxi—my system absorbed hits of cortisol, adrenaline, dopamine, and shared purpose with a team moving towards a common goal.

We didn’t summit.

Avalanche risk forced us to turn back.

No summit highs to ride—only grief and disappointment to process.

From awe and intensity to cubicles, emails, and fluorescent lights—it’s a shock to the system.

If you’ve ever returned from a big adventure, you might know this feeling—the strange emotional whiplash from peak to everyday life.

WILD CALM REFRAME (You did Wild→Now It’s Time for Calm)

You’ve gone through something special. Something not a lot of humans have experienced.

• Maybe it’s your first long hike

• Or your first big summit

• Or a multi-day backpacking trip

• Or maybe a zen retreat in Costa Rica

You’re attuned to the sounds of nature. A slower, more intentional pace of living.

Returning to your day-to-day city life, can be…

Jarring.

To say the least.

Horns blaring. Lights flashing.

Overstimulation everywhere.

Key Lesson: The shock is real. You had a peak experience and normal life can be an energetic mismatch. Everything you feel—flat, bored, depressed, detached— post-adventure is normal.

Now, what do you do about it?

WILD CALM INTEGRATION - 5 STEP FRAMEWORK

5 Steps to Transform Adventure into Growth

Step 1: Cocoon (1-3 weeks–depends on adventure)

Rest, Eat, Sleep, and MORE Sleep.

Your priority is to get yourself back to your physical baseline.

No overscheduling.

This is not the time to jump back into everyday life (if possible).

What to do:

1. Prioritize sleep–above everything. Your body is recovering from extreme stress.

2. Protect solo time – decline invitations, clear your calendar.

3. Spend time in nature - your nervous system craves it. Even sitting outside.

4. See only energy-giving friends - be intentional; supportive energy only

5. Let yourself feel what you feel - gratitude for a warm shower, grief for no summit, relief for safety, loneliness, restlessness–it’s all valid

6. Seek out what feels good - sauna, massage, naps, good books, cozy meals

Highly Sensitive Person (HSP)-specific - You’ll need a minimum of 1-2 weeks in the cocoon phase. Don’t apologize for it. Your system needs more time than others.

Physical Recovery Timelines:

• Light adventures: 3-7 days

• Major expeditions (Cotopaxi, R3): 2-3 weeks to baseline

• Extended adventures: 3-4 weeks minimum

Why this matters: You can’t integrate when depleted. Rest IS the work of this phase.

Step 2 Capture (Days 4-14)

Document before it fades.

Get your adventure out of your head onto the page. Bullet points are great. No major processing, just what happened, what you felt, what surprised you.

What to do:

• On the plane ride home (if energy allows)

• Bullet points of each day

• Immediate feelings, highlights, lowlights

• Questions you have

• Distance, elevation gain, trail names & locations

• Review your pictures

• Sensory details (short of breath, felt strong)

• Funny or hard memories (bus stuck in the mud)

• Free write… what I don’t want to forget, what I feel

What to capture:

• Timeline and facts (before you forget details)

• Physical experience (altitude symptoms, how your body responded, what worked/didn’t)

• Mental/emotional moments (when you wanted to quit, when you felt strong, the decision to turn around)

• Sensory details (cold, wind, gasping for breath, the sound of crampons on ice)

• Surprises (good and bad)

What I do - I bring my trail journal and I bullet point the highlights at the end of each day.

Why this matters - after 2-3 weeks, the details begin to blur. Capture the outline of your trip and what’s more important to you. Nuance fades after a while.

Prompts

• What happened vs. what I expected...”

• “The moment I wanted to quit was...”

• “What surprised me most about my body/mind was...”

• “This mountain taught me…”

Step 3: Extract (Weeks - 2-6)

Mine for meaning and lessons

Move from what happened to what this means. This is where you extract key lessons you can absorb into your life–your Wild Calm Wisdom.

No need to force analytics or introspection–let it come when it comes.

What to do:

Review what you captured in Step 2 and ask:

• What did I learn about my body and mind?

• What did I learn about how I respond to challenges?

• What do I need to accept about myself?

• What do I not want to forget?

Translate to life:

• On trail: When I wanted to quit at mile 8, I focused on natural landmarks I could reach

• In life: When projects are overwhelming, I do what I can in 10 minute blocks and release the rest

• On trail: Turning around at 17,000 feet was the right call.

• In life: When life gets hard, success doesn’t always mean reaching the goal–sometimes it’s good judgment. Focus on what I can control and let go of the rest.

Write down:

• What the mountain taught me

• What I proved to myself

• Trail Wisdom I want to remember

HSP- specific - Your processing becomes your superpower. But don’t force introspection. You may not feel like it immediately upon returning – honor it. It will come.

Why this matters: Your trip moves from I went to Ecuador to climb Cotopaxi to embodied mountain wisdom you carry with you every day.

Phase 4: Simplify & Re-focus (weeks 3-6)

Clear Clutter & Clarify priorities

Clear your physical and digital clutter to create space. Clearing your physical environment creates space in your inner world.

Mountain experiences highlight contrast–what we truly value versus illusions and distractions.

Simplify:

• Physical clutter: Clear out what doesn’t serve you (clothes, gear, stuff you don’t need)

• Digital clutter: Unsubscribe, delete apps, organize photos, delete emails

• Calendar clutter: Say no to obligations that drain you

• Mental clutter: Let go of comparisons, old stories, shoulds

Ask yourself:

• What do I want MORE of in my life? (Nature time, alone time, challenge, depth)

• What do I want LESS of? (Busy-ness, surface relationships, things that don’t align)

• What’s one thing I can change based on what I learned?

Refocus on what matters: After Cotopaxi (or any big adventure), you return with perspective. Everything feels smaller and clearer. Use that clarity.

Examples from my experience:

• After Himalayas: Needed MORE time in nature, booked Patagonia because wanderlust wasn’t satisfied yet

• After first R3: Needed time to recover, but didn’t want to shrink—eventually booked ice climbing

• After all adventures: Grateful for warm bed, shower, home—what you took for granted becomes precious

Create or update rituals:

• Morning nature walks

• Weekly solo hike

• Journal check-ins: “Am I living like someone who embodies mountain wisdom?”

• Physical reminders: Wear a bracelet from the trip, set trip photo as phone wallpaper

HSP-Specific: You NEED simplicity and space to function well. Post-trip is the perfect time to ruthlessly protect what your nervous system requires.

Why this matters: The mountain gave you clarity. Life will try to fill that space back up with noise. Defend it.

Phase 5 Choose Your Next Edge (2 mo+)

Integration isn’t complete until you choose what’s next for you. You’ve rested, processed, extracted, simplified–now it’s time to choose your next edge.

What to do:

Decide what’s next:

• Another adventure? (If so, what? When? How will you prepare differently?)

• A different kind of challenge? (Creative project, career move, relationship boundary)

• A pause to consolidate growth? (Sometimes the next edge is NOT pushing—it’s embodying)

Use what you learned:

• After first R3 disaster: “I wrote down what I’d train/prep differently next time” → This informed future attempts

• After Himalayas: Booked Patagonia a few months later → Wanderlust wasn’t done

• After Patagonia #2: Needed more cocoon time & embodying

Ask yourself:

• Am I ready for the next challenge, or do I need more integration time?

• What does my body/nervous system need?

• What would challenge me without destroying me?

• What would I regret NOT doing?

The Integration Test:

• Can I articulate what I learned from the last adventure?

• Am I carrying those lessons into daily life?

• Do I feel like I’ve grown, or am I just collecting experiences?

Set the intention:

• What’s the next edge?

• When (realistic timeline)?

• How will I prepare differently based on what I learned?

HSP-Specific: You need more recovery time than others between big pushes. Don’t rush this phase.

Why this matters: Growth requires continuing to push edges. But SUSTAINABLE growth requires integrating before expanding. You’re building solid ground in Phase 5, not just chasing the next high.

The Wild Calm Cycle:

WILD (Push your edge) → CALM (Rest and process) → INTEGRATE (Extract and embody) → EXPAND (Choose the next edge)

This isn’t linear—it’s a spiral.

Each adventure builds on the last.

Each integration deepens your understanding.

Each new edge expands what’s possible.

INTEGRATION TIMELINE AT A GLANCE:

Days 1-7: COCOON (Rest, recover, protect your system)
Days 4-14: CAPTURE (Document)
Weeks 2-4: EXTRACT (Mine for meaning)
Weeks 3-6: SIMPLIFY & REFOCUS (Clear clutter, clarify priorities)
Month 2+: PROJECT FORWARD (Choose your next edge)

Special Consideration for Non Summits

When you turn around (like Cotopaxi at 16,800 feet):

Integration is MORE important, not less.

You have to make meaning of an “incomplete” or “ambiguous” experience.

Additional prompts:

• “Turning around taught me...”

• “Good judgment looks like...”

• “Success means...” (redefine it)

• “What I’m taking from this attempt is...”

Non-summits often teach more than summits. Don’t rush past this—the lessons are there.

One I’m bringing forward is to stop outsourcing my inner validation to outcomes.

Maybe you’ve felt this too—the temporary highs from summits and achievements.

It gets tricky when we reach the top and start chasing the next peak—without fully appreciating the current one.

So just for a minute, let’s pause and recognize how far we’ve come—because you’re doing great.

If you’ve made it this far, thank you for reading!

P.S. Returning from a big hike can feel overwhelming. What helps you process and integrate these experiences? Comment below—I’d love to hear

I stepped out of Refugio Jose Rivas at midnight onto the snowy slopes of Cotopaxi in Ecuador (15,953 feet / 4,864 meters).

Layered in winter clothes, mountaineering gear, a light pack, and headlamp—I breathed deeply.

Or tried to—oxygen is thin around 16,000 feet.

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Minutes later, we turned hard left and climbed up the face of the Neck of the Moon (a.k.a. Cotopaxi). Blanketed in darkness, I focused on the path before me.

Our team moved at a snail’s pace as altitude and incline demanded patience.

Seven days of acclimation hikes culminated in this summit bid. Six hours until the 19,347’ (5897m) peak and another three hours back to base camp.

I felt strong all week—mentally and physically, despite cumulative sleep and oxygen debt.

We crept up the white moonscape and fatigue seeped its way into my bones. It’s way too early in the climb for this feeling.

Our guides kick-stepped the trail in the snow and I gratefully followed.

Breathe in. Out.

The night was calm—no wind and a clear sky—starkly different than the prior day when snow clouds shrouded Cotopaxi.

There was a 50% chance we would not be able to attempt a summit.

It felt good to move as I was a bundle of nerves hours before the climb.

An hour and a half into our ascent, our guide received a call on the radio:

Chicos, tenemos novedades. Guys, we have some news.

Key Takeaways (What I Learned at 16,800 Feet)

If you’re considering Cotopaxi or another high-altitude adventure, here’s what this experience taught me.

1. Acclimatization is non-negotiable - Altitude does not care about your fitness. Go slow, hydrate, and minimize or eliminate alcohol.

2. Technical skills matter - Glacier travel, rope team movement, self-arrest, crampon technique and the rest step are important.

3. The right gear is the difference between an enjoyable experience or an extremely uncomfortable one (or death).

4. Weather windows are real - the stars must align for a successful summit.

5. High-altitude mountaineering is not like hiking—the physical, technical, and mental demands are different. Know what you’re signing up for.

6. Your body will surprise you—the mountain teaches what even the best preparation can’t. I trained well and felt strong, but struggled sleeping at altitude.

7. Success isn’t always summiting—sometimes the mountain says no and that’s okay too.

   Getting to the top is optional. Getting down is mandatory.

   - Ed Viesturs

So, Why Cotopaxi?

I’ve had Cotopaxi—a 19,347’ active volcano in Ecuador—on the brain since 2024. Injury and life delayed the expedition. But the delay gave me time to build an alpine-fit base.

Why climb high? Why not?

Yes, there is objective risk in mountaineering. But there’s also risk sitting at home watching TV—it’s just less immediate and more socially accepted.

I’m drawn to alpine adventure for the physicality, glacier travel, and for the views.

There’s nothing like a sun rise over otherworldly glacial terrain.

Truly.

Summit highs—those peak experiences— are unparalleled.

But, spoiler alert—this is not a story of a successful Cotopaxi summit.

Instead, the mountain demanded ambiguity and a reframe of what success means.

The stars didn’t align for a summit, but perhaps darkness is necessary for the light.

5 Phase Preparation Framework

Phase 1: Build Your Base (16-20 weeks out):

High altitude mountaineering is not like regular hiking.

It’s steep, in uneven, glacial terrain in frigid temps—a pack on your back and lungs working with 30-50% less oxygen than at sea level.

My Cotopaxi Training Plan:

1. Cardiovascular (CV) endurance 3x/wk—hiking, cycling, trail running

2. Strength (alpine focus) 2x/wk—one squat day, one deadlift day, and descent training

3. Weighted pack progression 1x/wk—work up to 30-40 lbs; heavier than summit day

4. Elevation gain— stairs, hills, inclined treadmills

5. Progressive altitude exposure if possible — I did not have access

6. HIIT/SIT 1-2 x/wk—short burst < 5-10 min

7. Mobility 3-5 x/wk—key for recovery and injury prevention

8. Rest Day 1x/wk—also, de-load every 4th week

I prefer trail running (with my pup!) but cycling is also a strong activity for your CV base.

Training Priority - CV endurance, strength, weighted pack and elevation gain.

HIIT and SIT are secondary but powerful additions which help when short energy bursts are needed. Here’s an example training week:

Example Strength Session

1. 1st round: squats, plank w/kettlebell pull through, band or cable Y pull x 3-4 rounds.

2. 2nd round: curtsy squats, Turkish get-ups, overhead carries, Copenhagen side plank (help with descents) x 3 rounds.

3. HIIT: box jumps & burpees

4. Pro Tip: Bulgarian split squats are great for prepping for descents

Key Lesson: Gym Fit does not equal Alpine Fit. A strong body prevents injury and makes the experience exponentially more enjoyable.

Phase 2: Master Technical Skills (8-12 weeks out)

Skills save lives.

Cotopaxi was my 5th mountaineering experience in the span of a decade.

My prior history: 2 Rainier attempts (1 summit); 1 week Mt. Baker course, 6 week NOLS India Himalayas (2 weeks glacier travel).

That being said, many times clients won’t have any practical experience. That’s okay—but research your guide company and ensure they have a skills day.

What can you do prior to your trip (especially if you live in the lowlands like Nashville, TN)?

Books and YouTube videos help you visualize and provide a frame of reference.

Here’s what I would start with:

1. Crampon techniques

2. The rest step

3. Ice axe and self-arresting

4. Rope team coordination

5. Glacier travel basics

6. Pressure breathing

Review and mentally rehearse the moves you see in the video. You’ll be pleasantly surprised how helpful this will be.

The Mountaineering Bible I own: Freedom of the Hills

Key Lesson: The glacier does not care about your acclimatization if you can’t use crampons properly.

Phase 3: Dial in Your Systems (Gear & Nutrition) (6-8 weeks out)

Having the right gear for high altitude can be the difference between summiting or not (or frostbite or life or death). Your guide company will provide a gear list.

1. Mountaineering Boots

   1. I have La Sportive Baruntse—double boots. They weigh 5.2 lbs and are very warm. For lower altitude climbs, you likely won’t need double.

      Break them in—15-20 miles!

      (For our acclimation hikes, I used my trail runners - Topo Brand.)

2. Layer System for Extreme Cold

   1. It’s amazing how your body heats up in frigid temps while hiking uphill on steep terrain. And how quickly you freeze when you stop.

   2. Here’s what I wore for the Cotopaxi summit attempt:

      1. Top (inner—>outer):

         1. Short sleeve synthetic shirt

         2. Capilene Thermal Hoody (I use Patagonia thermal base layer)

         3. Fleece (I use Patagonia Nano-Air Hoody)

         4. Hard Shell (I use Mountain Hardwear)

         5. Plus: Buff and Climbing Helmet (in my pack, I have an 800 down count puffy jacket)

      2. Bottom - Windproof or resistant pants. I wore wind-resistant pants with fleece lining.

      3. Gloves - I have a pair of Rab “work” gloves for managing the rope and Gore-Tex Mittens.

      4. Technical - I rented crampons, ice axe, and harness

3. Nutrition and Hydration Systems for Extreme Cold

   1. You burn a ton of calorie—so eat up in the days prior, but you don’t need as much as you might think for the actual summit attempt.

   2. Eat carbohydrates, protein, and more carbohydrates and minimize alcohol.

   3. Summit Day:

      1. 2 liters of fluid (I use Scratch or LMNT) in Nalgenes.

      2. Place Nalgenes INSIDE your bag (not outside). They will freeze on the outside or slide down the mountain lost forever.

      3. Food - I prefer Scratch or Precision Fuel chews or Snickers (bite-sized).

      4. Pro Tip: Take food out of wrapper and place in a Ziplock bag. Place in jacket pocket or pack hip belt so it’s easy to access.

Key Lesson: Every little thing will drain your energy on these climbs—make your systems as efficient as possible.

Phase 4: Acclimatize Strategically (longer really is better:-)

Unless you live at altitude, opt for the longer acclimatization schedule.

Altitude does not care how fit you are.

Go slow. Painfully slow.

Day-by-Day Cotopaxi Acclimatization Plan:

1. Day 1 & 2 Quito 9350’ (2850m) - I arrived a day early for an extra acclimatization day.

   1. How I felt: stomach a little queasy, better on Day 2

2. Day 3 Hike to Ilalo 10,449’ (3185 m)

   1. Distance: 5.4 miles

   2. Elevation gain: 2700 feet

   3. Duration: ~6 hours

   4. How I felt: body felt strong, but moderate headache, strong appetite

3. Day 4 Hike to Pasochoa ~13,000’ (3962 m)

   1. Distance: 11.4 miles

   2. Elevation gain: 2300 feet

   3. Duration: ~8 hours

   4. How I felt: headache improving to “mild,” strong appetite

4. Day 5 Hike to Hacienda Los Mortinos 11,808’ (3600m)

   1. Distance: 7.6 miles, easy

   2. Elevation gain: minimal

   3. Duration: ~5 hours

   4. How I felt: poor sleep, but no headache, excited for King size bed tonight!

5. Day 6 Hike to Ruminahui 15,092’ (4600m)

   1. Distance: 7 miles

   2. Elevation gain: 2560' feet

   3. Duration: 6.5 hours

   4. How I felt: poor sleep, 87% O2 sats, minor headache, felt strong hiking

6. Day 7 Hike to ~16,400’ on Cotopaxi (glacier skills practice)

   1. Distance: 0.6 mi

   2. Elevation gain: 971 feet

   3. Duration: 3 hours

   4. How I felt: poor sleep, 89% O2 sats, felt strong hiking, strong appetite

What I would do differently: I fully expected not to sleep the night of the summit attempt.

What caught me off guard was 5-6 nights of poor sleep starting in Quito.

I struggled to breathe at night, falling and staying asleep—the cumulative sleep debt on summit day was significant.

Now I know how my body responds (international travel plus high altitude for a week).

What I would consider next time: melatonin —a natural sleep aid. It won’t help with periodic breathing, but it may help with sleep onset.

Why I won’t use Diamox: I’m a pharmacist who doesn’t like to take medications… I have tried Diamox on my first Mt. Rainier trip—I still experienced altitude symptoms and I didn’t like the way I felt on the drug.

If you decide on Diamox- take it at home so you know how your body responds. Diamox can cause blurry vision and that’s something you don’t want to discover during your trip.

Key Lesson: Altitude does NOT care how fit you are. Go slow. Hydrate (with electrolytes) and eat carbohydrates.

Phase 5: Execute & Adapt (Summit Day)

Weather windows are real.

Clouds rolled in—along with rain & snow—and there was a 50% chance of attempting the summit.

We divided into rope teams and chose our start time.

My “go time” was midnight—aiming for a sunrise summit at 6 am.

I “went to bed” at 6 pm and “awoke” at 1030 pm (to do my business…yay, nerves!)

Your main goal before a summit attempt is get horizontal, close your eyes, and rest. Have your playlist ready.

Now…back to our story:

We adopted a beautifully slow snail’s pace up the steep, snowy terrain. An hour and half into our 6 hour climb:

Chicos, tenemos novedades. Guys, we have news.

The first group reached the glacial traverse and assessed the conditions.

The terrain analysis showed 2 layers of snow, air pockets, hail, and ice—prime avalanche conditions.

Our guides made the correct call to turn around - the avalanche risk was too high. It was not safe to continue—(folks have died on this mountain in avalanches).

That was it.

We turned around at 16,800 feet—2,547 vertical feet from the summit.

I heard the news, and I—exhaled. I was relieved.

I could return to my warm sleeping bag and fall into sweet oblivious sleep.

While I felt strong all week, the inklings of a Pain Cave threatened me way too early in the climb.

I almost asked for a quick break when we stopped and heard the news.

I don’t know what would’ve happened, or how I would’ve felt, but it didn’t matter. Turning around was the right call.

I knew I would be disappointed the next day.

And I was.

But the mountain made the call (via our highly competent guides).

I collapsed into my sleeping bag and for the next 4 hours, slept better than I had all week.

At sunrise hours later, I witnessed the clear summit and tears filled my eyes. Maybe it was awe, but it was mostly disappointment.

That’s okay—both were true for me in that moment.

Key Lesson(s): Competent guides are worth the expense. And, success doesn’t always mean summiting. Success also means turning around.

Cotopaxi By the Numbers

• Cotopaxi Refuge Jose Rivas: 15,953 feet (4864 meters) (53% oxygen availability)

• Elevation reached: 16,800 feet (50% oxygen availability)

• Summit elevation: 19,347 feet (5897 meters) (47% oxygen)

• Climbing duration: 1.5 hour up to 16,800’; 15 min down to Refugio

• Acclimatization days: 7 days

Real Trail Talk: I was breathing air at 50% less oxygen than sea level (Miami).

What I Wish I’d Known

I, for some reason, thought I was climbing in dry season (I was not). So, I wish I would have brought rain pants.

Next time, I will make time for a hot springs micro adventure after the climb.

If You’re Planning Cotopaxi

• Go with Andean Face - I had the best experience with this guide company. Highly recommend and book directly for best pricing. I can’t say enough good things about Javier, Pablo, Marco, Daniel, and all of the mountaineering guides.

• I went in early February - next time, I’ll try November - January. Nothing is guaranteed and folks were summiting days before our bid in early February.

• Consider signing up for a Quito City Tour, a Galapagos side trip, or a hot springs adventure as well.

• If you’re on the fence, here is your nudge! Even if you don’t summit, it is still an amazing and memorable adventure—one of my favorites.

If you’ve made it this far, thank you for reading.

Next week, I’ll tackle integration and non summits. These sorts of trips change you and this one was no different.

P.S. Here’s a Bonus Highlight Reel:

We were a team of 11 (plus guides) from Belgium, the US, Quebec, Paraguay, Pakistan, and Ecuador.

Different ages (30’s - 65 years), different walks of life, 6+ languages (yours truly with the broken Spanish:-)—and from Day 1, we were one team.

One unit—supporting each other the entire way.

Everyone was incredibly kind and I am very grateful to have been part of this team.

Each day held unique adventures and beauty:

• Super slippery muddy trails

• Watermelon on Ilalo summit

• Two rainbow rings around the sun

• WiFi and flushing toilets at our campsite

• Two local guide dogs escorting us

• Road mud-slide hazard (too dangerous to drive over)

• Bus stuck in the mud (we had to push…well, the guys did)

• King size bed in the nicest mountain hotel I’ve ever stayed

• The best herbal tea ever — seriously. Secret ingredients and all.

• Cows, chickens, and so many birds

• Rock scrambles and waterfalls

• Stunning views of Cotopaxi, Ruminahui, Pasachoa

• Laughs, deep conversations, awe, presence, and memories I will keep forever

  Thanks for reading Wild Calm! Subscribe for free to receive new posts and support my work.

  P.P.S If you enjoyed this post and found it helpful, please consider sharing and spread the word.

Till next time,

Haley + Fitz Roy (my Goldendoodle)

THE final Cotopaxi (19,300’ volcano in Ecuador) countdown is really here. I am both excited and nervous.

Twitterpated, if you will. (Yes, twitterpated is a real word.)

Anticipating the adventure.

And also overwhelmed with a long to-do list before my international expedition. Ahhhh…!

Breathe. One step in front of the other.

Okay, I’m good now:-)

One thing I like to do to get my head straight before a big adventure is watch the documentary Meru.

Have you seen it?

It’s a true story about Jimmy Chin, Conrad Anker, and Renan Ozturk climbing the Shark’s Fin in the Indian Himalayas.

Talk about inspiration, grit, courage, and simply a remarkable story! Highly recommend.

Side note…it’s what inspired me to sign up for my own NOLS Himalayan Expedition a few years back—How My Meltdown Moment in the Himalayas Will Make Your First Big Hike Better

But as I countdown the final days, I thought I’d share my approach to tapering.

Which brings me to the focus of this week’s newsletter…

Tapering before your big hike

You may be wondering…

• What is a taper?

• Do I really need a taper if I’m just hiking?

• I want to taper but I don’t want to lose fitness or feel sluggish.

• When do I start my taper and for how long?

Great questions. I’m so glad you asked. Let’s break these down.

What is a taper

The purpose of a Taper Period is allowing your body to fully recover and experience a state of supercompensation from the long-term stress of your training.

After a focused Peak Period, you will enter the Taper phase reducing your volume and intensity of training.

Warning: You may experience “antsy” or anxious feelings or even mild depression.

You may not feel these things, but know that if you do–these are completely normal during the Taper phase!

Before we go further…

Wild Calm Perspective

In a society where we are constantly told: do more, be more, achieve, succeed…

Yada, yada…

Tapering may be especially challenging for some.

Our nervous systems can become addicted to the stress response, so slowing down can feel really uncomfortable.

Which may show up as the antsy, anxious feeling I mention above.

I’d like to offer these questions for your own ponderings:

• What if tapering isn’t about doing less, but arriving more whole?

• What if the final prep for your hike isn’t physical, but nervous system regulation?

• What if rest is a form of courage?

• How would your hike begin differently if you showed up calm instead of depleted?

Ok, back to the practical…

Do I really need a taper if I’m just hiking?

There’s debate on this topic.

My thoughts:

For a major hike like Grand Canyon rim-to-rim, major summits, through-hikes, multi-day treks—YES—do not skip the taper!

Why? You’re not gaining any measurable fitness 1-2 weeks out AND you’re at greater risk of injuring yourself.

It’s better to be a little undertrained (but full of energy) than injured.

For shorter day hikes, taper is less important and likely unnecessary.

I want to taper but I don’t want to feel sluggish or lose fitness

I get it. You’ve been training. But your big hike is a little out of your comfort zone and you’re not sure if you’re ready.

This. Is. Normal.

If you’ve completed 85-90% of your training, you’re good.

This one is worth repeating:

You’re not gaining any measurable fitness 1-2 weeks out AND you’re at greater risk of injuring yourself. Better to be a little undertrained than injured.

The hay is in the bag. Or is it the barn?

To work out any extra energy, go for walks, practice yoga, keep up your mobility!

Here is my 7 min Wild Calm Mobility Routine.

You’ve got this. Trust the process. Trust the Taper.

When do I start my taper?

The amount of time it takes for you to realize the supercompensation (a.k.a becoming superhuman) varies depending on the length and intensity of your training AND quality of recovery.

If you’ve trained consistently and intentionally 4-5 months or more, you’ll need about 2 weeks of tapering to see superhuman status.

For consistent, progressive training less than 4 months, your taper may be shorter—4-7 days roughly.

In practice this may look like:

This is one example if you’re training for a 15-20 mile or so hike based a 3-4 month training block:

Tapering as a metaphor

Like many adventures and nature experiences, everything is a metaphor for life, and tapering is no different.

I listened to a podcast about noticing when you’re pushing a boulder up a hill versus the path of least (or less:-) resistance.

If you feel you’ve been pushing the boulder up a hill…

• Where in your life can you reduce the volume and intensity?

• What can you let go of that’s not yours to carry?

• Or maybe the question is: how can you pivot?

Final Thoughts

I know it can be tough slowing down, but your body will thank you when you show up for your big hike.

Prioritize sleep, nutrition, hydration, final logistics, and mindset during your taper period.

Tapering can feel uncomfortable—just know you’re storing energy for your start and your body will thank you.

Okay…I’ll leave you with that for now.

Hit reply and let me know what you think about this one. I always enjoy hearing from you.

Maybe share a moment you realized you were pushing a boulder uphill.

Or an area where you would like to taper.

Or if you have any training tapering questions, I’m here for it!

Till next time and I’ll see you on the trail,

Haley + Fitz Roy (my hiking and writing buddy)

P.S. If you have a big hike in mind—Half Dome, Rim-to-Rim, your first summit, but you’re stuck between “I really want to do this” and “I have no idea if I’m capable.”

Here’s the truth: You ARE capable. You just need the right system.

This is the exact 12-week training system I’ve used to prepare for iconic hikes—and now I’m sharing everything so you can confidently tackle yours.

Grab your guide: How to Go from Doubtful to Iconic Hike Ready in 12 Weeks.

The beginner nutrition mistakes I made on my long hike nearly ended my Grand Canyon crossing. Here's what I wish I'd known about fueling.

Darkness settled in the canyon and every step was a gamble–would I continue or collapse? Countless salt capsules merely kept the edge of muscle cramping at bay.

What if I collapse and can’t walk out? Just get to Phantom Ranch and reassess.

I completed the Grand Canyon–42 mile rim-to-rim-to-rim—barely, with scars both visible and invisible—and no clue how to properly fuel for such an endeavor.

6 months later, I signed up for Ironman Cozumel on a dare while ice climbing in Ouray—only two sprint triathlons under my belt.

Shit. What did I get myself into?

Despite 9 months of training— I screwed up my nutrition plan in Cozumel and found myself projectile vomiting at mile 88 on the bike course.

I completed the 140.6 miles and called myself an Ironman.

But, I couldn’t call myself wise if I didn’t assess what went wrong.

Nine months of Ironman training (plus race day) provided invaluable insight into endurance fueling that I apply for all of my hikes.

You don’t need to complete an Ironman to apply these endurance fueling principles and put them to good use.

The Disasters That Taught Me

Disaster 1: First Grand Canyon (rim-to-rim-to-rim or R3)

While the biggest mistake on my first R3 revolved around inappropriate footwear, nutrition played a critical role in how I felt–especially towards the end of the debacle.

My energy centered around excruciating foot pain and I neglected proper fluid hydration.

I took salt capsules, but they were slow to absorb, and my fluid-salt balance was off, prompting severe muscle cramps.

And nausea.

And delirium.

And hallucinations (Disney characters).

Taste fatigue set in and I couldn’t stomach my PB&J sandwiches. Around hour 21 of 28, my teammates (literally) fed me gels so I could walk up the South Kaibab trail.

The lesson: Nutrition - before, during, and post hike - is the difference between bonking and feeling strong. Note to self: Figure out a new salt strategy.

Disaster #2: Ironman Cozumel & Projectile Vomiting at Mile 88

I had a nutrition plan, but still learned a hard lesson—let’s dive in to what went wrong (and how you can avoid it).

The Wake Up Call: Training for Ironman

I sat in the Montrose, Colorado airport and stared at the Ironman Cozumel sign up page on my phone.

I hit submit.

I landed in Nashville and my stomach plummeted.

What did I just do? I have no clue what I’m doing. I have 9 months to train for 140.6 miles - 2.4 mile ocean swim, 112 mile bike, and 26.2 mile run. Plus nutrition. I need a coach.

And a miracle.

Ironman became my nutrition laboratory for my endurance adventures.

Here’s what I learned…

The Ironman Nutrition Laboratory - Mistakes I Made & Lessons Learned

Mistake #1: Not eating enough or eating too much

Under-fueling or over-fueling results in either bonking or caloric overload–neither of which is appetizing.

Bonking is the “technical” term for severe energy depletion. You deplete glycogen stores and hit the proverbial wall–requiring a Herculean effort to continue moving.

Over-fueling is when your gut can’t absorb nutrients fast enough. Everything backs up, resulting in nausea and (in my case) vomiting.

During Ironman Cozumel, I ingested too many calories too quickly after the ocean swim.

New to saltwater swimming (I live in Nashville and prefer mountains to beaches), I drained three bottles of sports drink in 90 minutes—twice as fast as planned. I followed my fueling schedule, but my body couldn’t absorb the calories.

Nausea plagued me for 2.5 hours on the bike until I ground to a halt and projectile vomited at Mile 88.

Lesson learned: Fueling is not just about WHAT you ingest, it’s about TIMING and ABSORPTION capacity as well.

Mistake #2: Not having a nutrition plan (calories per hour matter)

Nutrition is the 4th event in Ironman. It matters. A lot. It’s important to dial in nutrition on your bike so you can run your marathon. Hiking is more forgiving, but no less important.

Proper nutrition (food and fluids) gives mental clarity, energy, and focus in Ironman—and the wild.

So, how many calories do I need?

It depends on….

• your metabolism (how fast you process food for energy)

• your backpack weight

• intensity and duration of your hike

Let’s get a little technical for a minute (bare with me) - here is a way to ESTIMATE your caloric need for your hike:

Step 1: Calculate your basal metabolic rate (BMR)

(How many calories you burn with no activity)

Formula for women:

Step 2: Calculate caloric intake needed for hiking

To roughly estimate calories, assign a metabolic equivalent of task (MET):

• Moderate intensity hike = MET of 3-6

• High intensity hike = MET of 6-9

This is a rough estimate of # of calories needed.

Do you have to do math before you hike? Absolutely not. Test your body in training with a variety of foods and fluids and document what works and what doesn’t.

Pro Tip: It is more important to pay attention to:

• what you eat

• how much you eat

• how you feel during and after a hike

Over time, you’ll know how much you need to maintain your energy and fully recover.

Mistake #3: Waiting until you’re hungry to eat

Prime your body before a big hike (~12+ miles or 7+ hours) before you set foot on the trail. I fuel and hydrate with intention 2 days prior.

For Ironman, my coach told me to eat A LOT and frequently 2 days before a race.

I now apply this principle for my 30 - 40 mile hikes:

• 2 days prior: eat every 3 hours

• hydrate with fluids + electrolytes constantly

• Goal: Not to make yourself sick, but to “fill your tank”

Eat normally (not intentional extra calories) the day before the race/hike and get off your feet by 5 pm if possible. Continue to hydrate—coconut water is an excellent electrolyte option.

During your hike, aim to eat roughly each hour.

In Ironman and endurance hikes, taste fatigue often occurs. You’re tired of eating and nothing sounds good. This typically occurs later in the hike.

Pro Tip: Eat real food consistently early. Save chews or gels for taste fatigue when you don’t want to eat something heavy, but need a boost.

Mistake #4: Trying new foods on Hike Day

One tried and true lesson for Ironman that translates to the mountains— nothing new on race day– no new food, fluids (or gear for that matter).

No one wants GI distress in everyday life, much less in remote conditions on challenging terrain.

Train your stomach like you train your endurance and strength. Notice what your body likes and does not like. Hike in similar conditions if possible—ie. hot and humid versus dry or cold.

Mistake #5: Ignoring electrolytes

Ignoring electrolytes on long hikes (especially in heat / humidity) can be dangerous and result in diluting sodium in your blood (hyponatremia).

Consider the climate and how much you sweat. If you sweat a lot and your hike will be hot / humid—more electrolytes & salty foods. Cooler climates—less electrolytes.

PRE-HIKE: Hydrate with fluids + electrolytes 1 to 2 days prior to hike (ie. coconut water)

DURING YOUR HIKE (fluids + electrolytes):

• General rule: 0.5 liters per hour of hiking (more if hot, less if cool)

• For a 10-hour hike, that’s 5 liters (carry 2-3L, refill if possible)

• Drink BEFORE you’re thirsty

ELECTROLYTES: When you sweat, you lose sodium, potassium, magnesium. Just drinking water isn’t enough.

What you need:

• Electrolyte tablets, powder, or drinks (Nuun, Liquid IV, LMNT, Base salts etc.)

• AND salty snacks throughout the day (pretzels, chips, salted nuts)

Signs you need more electrolytes:

• Headache despite drinking water

• Muscle cramps

• Fatigue that doesn’t improve with food

• Feeling “off” even though you’re hydrated

Test during training. Find an electrolyte option that doesn’t upset your stomach

Mistake #6: Not having a variety of food (real food v. gels)

One of the key lessons in Ironman nutrition (and hiking) is to eat what tastes good to you.

And feels good to your body—meaning: notice how your body feels during the hike and 1-2 hours after.

• Are you energized or depleted?

• Do you have brain fog or mental clarity?

Pro Tip: Gels require lots of water to absorb and can cause GI upset. Train with the exact chews/gels you will use. I personally like Muir gels.

Mistake #7: Not considering timing of caloric intake

From my Ironman projectile vomiting debacle, I learned the hard way timing is everything.

Too much too soon: absorption issues. Not enough with infrequent intervals: bonking.

Consider calories from fluids as well as food.

On Ironman, my timing strategy was every 30 minutes. For hiking, my timing strategy is every 45 - 60 minutes.

My Mountain Fueling Strategy

My fueling strategy will vary depending on hike intensity, duration, and climate. In general, the example below is my fueling strategy for an all day hike (12+ hours):

Before the hike (pre-fueling)

• 1-2 days prior, hydrate with electrolytes (lemon water + himalayan salt or Nuun or coconut water)

• Dinner before: Complex carbs (ie: pasta with chicken and olive oil & sweet potatoes)

• Pre-hike breakfast: Bagel with peanut butter & honey & salt & banana

During the hike

• Calories while moving (200-300 calories per hour)

• Easy-to-digest foods (your stomach doesn’t digest well under exertion)

• Foods you’ve tested (summit day is NOT the time to try new things)

Post- Hike

• Protein drink within the first hour

• Plan for a restaurant meal if possible (high protein, carbs, and a little fat—burrito or hamburger and fries are my favorites)

Here is my sample food list for a 20-30 mile hike:

THE IRONMAN MINDSET APPLIED TO MOUNTAINS

Ironman taught me nutrition is equally as important as swim, bike, run training and requires planning and testing. Nutrition can make or break your hike.

Nutrition needs are different for everyone and vary depending on intensity, duration, and climate.

Take the general rules but test them on training hikes and pay close attention to how your body reacts. Energetic? Depleted? Nauseous? Clear-headed?

General Rules:

• 200-300 calories per hour

• 0.5 L/ hour fluids + electrolytes

• Extra salt (ie. Base salts)

• Pre-load electrolytes (ie coconut water)

• Fuel consistently (every 30-60 min)

• Post-hike fueling recovery (protein drink within 1 hour)

• Mixture of sweet, salty - variety of tasty, calorically dense foods

• Save caffeine like Coca-Cola or 5-hour energy for “emergency energy”—they can bring you back from bonking

  

CLOSING:

Don’t treat nutrition as an afterthought. Nutrition is integral in your planning and training.

After my first Grand Canyon debacle, I returned for a 2nd attempt at the 42 mile rim-to-rim-rim hike 6 months after my Ironman.

I had a nutrition plan AND I listened to my body. Minor nausea crept in around mile 15 and I adjusted.

I hiked the last 7 miles up the South Kaibab trail under brilliant starlight feeling strong and in deep awe of the Grand Canyon—nutrition made that possible.

Pro Tip: After each training exercise and big hike, document what nutrition works, what didn’t work.

Don’t expect to get it “perfect” the first time. Take the principles and apply to your training.

Your Next Step

Nutrition can make or break a long hike—but it’s only one piece of being truly iconic-hike ready.

If you’re training for a big hike, grab How to Go from Doubtful to Iconic Hike Ready in 12 Weeks—my complete training and preparation system for beginner women tackling their first iconic hike.

Inside the guide, you’ll get:

• A clear nutrition list and fueling guidance so you know exactly what to eat, when, and why—before and during long hikes

• A progressive training plan that builds hiking-specific strength and endurance without living in the gym

• Gear guidance you can trust, so you buy what matters and skip the rest

• Tools to quiet self-doubt and stay steady when things get hard

• A step-by-step plan that replaces guesswork with confidence

This system is perfect for you if you want to:

💪 Build hiking-specific fitness without spending hours at the gym
🥾 Fuel your body properly so cramps, bonking, and energy crashes don’t derail your hike
🎒 Know exactly what gear and nutrition to bring—without overpacking
🧠 Trust your body and your prep when the trail tests you
📋 Follow a clear, realistic plan instead of piecing things together from the internet
⛰️ Stand at the summit knowing you earned it through smart, intentional preparation

This guide meets you where you are—and prepares you for where you’re going.

👉 Ready to start the fun? Get the guide here:
How to Go from Doubtful to Iconic Hike Ready in 12 Weeks

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What’s your biggest nutrition question for your first big hike?

Many how-to gear guides for women focus on the wrong things. Here's what women actually need for the trail - including stuff no one talks about.

After carrying a 65 pound pack up a Himalayan glacier, earning massive blisters on my first rim-to-rim-to-rim, and completing multiple 30-50 mile through hikes, I’ve learned this:

Beginners overthink gear.

You spend hours researching the best hiking clothes, perfect trekking poles, and the ideal water filter.

Here’s the truth: three things make or break your hike. Everything else is negotiable.

Get these three right, and you’ll be fine. Get them wrong…

I learned these lessons the hard way - and suffered unnecessarily because of it. To be honest, I had to learn the footwear lesson more than once unfortunately.

Let me save you the pain (and money).

Here are the only three pieces of gear that really matter for your first big hike. Caveat: There are nuances depending on the type of hike (glacier, through hike, multi-day trek, day hike) and season (winter v summer).

This post aims to prepare you for a big day - 10-18ish miles- and lay the foundation for future hikes.

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Essential #1: Footwear

Why this Matters Most

Your feet carry you 10-20+ miles. Destroy your feet, destroy your hike.

On my first Grand Canyon hike, my new-ish, sort-of broken in boots gave me blisters at mile 3.

At mile 21, my feet looked like someone had beaten them with a meat cleaver. I still had 21 more miles to go.

That pain was 100% preventable.

What You Actually Need:

Shoes vs. Boots - The Great Debate

The Decision:

• Trail runners: Light, flexible, good for maintained trails, faster break-in time

• Trail shoes: In-between runners and boots, some are water proof

• Hiking boots: More support, ankle stability, better for rough terrain or really heavy packs, longer break-in time

For your first big hike: Any of the three will work.

Choose based on:

• Terrain (maintained trail v. loose scree v. glacier)

• Ankle stability (I intentionally strengthen my feet & ankles with a Mobo board)

• Personal preference (some folks hate boots (me!), some folks love them)

What matters more than boot v shoe:

• FIT: no hotspots, room for toes to splay on downhills, snug heel

• BROKEN IN: Wear on 30+ training miles before your big hike

• TESTED: Same socks, same conditions as your actual hike (if possible)

My mistake: I wore new rigid (albeit lightweight) boots on rim-to-rim-to-rim - only about 4 weeks of “breaking in” time with less than 20 miles total of wear. Never again.

What I do now: Opt mostly for trail runners. Focus on foot and ankle stability. New footwear gets 30+ miles of break-in before any big objective.

I did wear hiking boots in the Himalayas because of technical terrain and a 62+ pound pack. BUT— the boots were flexible and had more give than my rigid Grand Canyon debacle boots.

SOCKS:

This matters more than people think.

Don’t: Wear cotton (holds moisture→ blisters)

Do: Merino wool or synthetic hiking socks

What I use:

• Darn Tough or Smart Wool socks

Cost: $15-$25 per pair (worth it)

BLISTER PREVENTION:

Before your hike:

• Break in footwear (non-negotiable)

• Test your socks

• Identify hotspots during training

• Consider Tuf-Foot - helps toughen your feet- during training

• Slather your feet in Body Glide - reduces friction

• Bring a spare pair (or two) of socks

• Bring Wet Wipes to clean feet half-way through the hike (if a longer hike)

During your hike:

• Stop at FIRST sign of hotspot

• Apply moleskin or tape immediately

• Don’t “wait and see” - blisters happen fast

Lesson from (another) Grand Canyon rim-to-rim-to-rim (r3): I wore trail runners, but I used an older pair of smart wool socks. They weren’t as soft as a new pair and rubbed blisters (not nearly as bad as the first time).

Pro Tip: Buy new socks if they lose that “softness” from too much washing and drying.

Also, I may just have extra sensitive feet…

WHAT YOU CAN SKIP:

• Expensive “high-tech” boots if you’re on maintained trails

• Multiple pairs of boots or trail runners - one good pair is enough to start

I trail run - so I alternate through 2 pairs of trail runners while training.

No. 1 Gear Priority: Get your footwear right. Everything else is fixable on the trail. Destroyed feet are not.

Essential #2 - Pack

Why This Matters

A poorly fitted pack will wreck your shoulders, hips, and/or back by mile 7.

On one Grand Canyon R3, I opted for a smaller pack. While lighter, the shoulder straps were thin. By mile 11 (of 42), the straps dug in. The hip belt didn’t distribute the weight well. My shoulders and back hurt the whole way.

Your pack should feel cozy - like a natural extension of your body. If you’re constantly adjusting straps - it’s wrong.

What you Actually need:

SIZE:

• Day hikes (6-15 hours): 20-30 liter pack

• Overnight/multi-day: 40-65 liter pack

For your first big hike (day hike): 25-30 liters is plenty

This is MORE important than brand:

• Hip belt carries 80% of weight (not your shoulders)

• Hip belt needs to sit on hip bones, not waist

• Shoulder straps should not dig in

• Sternum strap keeps shoulder straps from sliding

• Load lifters (top straps) pull pack close to body

GET Fitted at a store. Seriously. REI, local outfitter - don’t skip this.

Worth the trip even if you decide to buy online.

FEATURES THAT MATTER:

• Hip belt with padding

• Hydration bladder compatible

• External water bottle pockets

• Hip belt pockets (snacks, phone easily accessible)

Features that DON’T matter for beginners:

• Tons of compartments (extra weight)

• Built-in rain cover (use trash bag to line inside of bag)

• Expensive ultralight materials (nice to have, not necessary)

PACK WEIGHT RULE:

• Aim for 10-20% of your body weight MAX for a loaded pack.

• Example: 150 lb person - 15-30 pound pack.

• Over 30 pounds for a day hike = too much weight.

What you can SKIP:

• Multiple packs - start with ONE good day pack

• Ultralight gear obsession - this comes later

• Fancy organization systems

Test your pack on multiple training hikes with the weight you’ll actually carry.

Essential #3 - Hydration System

Why This Matters

Around mile 25 of rim-to-rim-to-rim, taste fatigue hit hard. I walked carefully, fighting off leg cramps. Why? Not enough varied fluids and the wrong electrolytes. I had salt tablets, but I lost sodium faster than I could replace it.

Hydration isn’t just water. It’s water + electrolytes + having a system that makes drinking easy.

Cold climate versus warm climate matters. I need more salt replacement in hot weather.

What You Actually Need

Option 1: Hydration bladder (ie. Camelback)

• Pro: Hands-free. Can sip constantly. Holds 2-3 liters

• Con: Hard to see how much you’ve drunk; annoying to refill. Tube will freeze in freezing temps.

Option 2: Water bottles

• Pro: Easy to refill, see how much you’ve drunk, cheaper. Preferred in freezing temps.

• Con: Have to stop to drink (less likely to stay hydrated)

My preference: Hydration bladder for long days (easier to stay hydrated) + empty Nalgene (w/water purification) or Katydyn (water purification bladder)

For your first big hike: Either works. Choose what you’ll actually USE.

How Much Fluid:

General rule: 0.5 liters per hour of hiking

Adjust for:

• Heat (more)

• Altitude (more)

• Your sweat rate (more if you sweat heavily)... yours truly

Pro tip: Weigh yourself before & after a training hike. Every pound lost = ~16 oz of fluids you would need to drink on the trail that you didn’t.

Pro tip: Desert hiking (ie. Grand Canyon) - your sweat evaporates quickly (v. humid hiking), so even though you aren’t sweating, you’re still losing fluids. Stick to your hydration plan!

Electrolytes (CRITICAL):

Water alone isn’t enough on long hikes.

You lose sodium through sweat. Drinking only water dilutes your blood sodium. Result: hyponatremia (cramping, nausea, fatigue).

My system (learned the hard way):

• Pre-game with bottle of coconut water (for 20+ hour hikes, I’ll begin 1-2 days prior)

• Electrolyte powder mix in my bladder

• Sip every 15-30 minutes

• Base salts (not tabs or capsules) every hour or so (for hot hikes - I sweat a lot - I adjust depending on climate)

• Brands: Nuun, Scratch, LMNT, Base Salts

Pro Tip: I personally prefer Base Salts because of quicker onset and absorption.

Pro Tip: Helpful to have access to plain water to rinse your mouth on a long hike. But I primarily hydrate with electrolytes fluids.

Don’t skip this. It’s the difference between feeling good, finishing strong and cramping at mile 17.

Water Sources on Trail:

Research beforehand:

• Are there reliable water sources?

• Do you need a filter? (ie. streams/lakes)

• Can you refill or carry all your water?

For your first big hike (day): Carry all the water you need if sources unreliable. Better heavy than dehydrated.

What you can skip:

• Expensive water filters

• Fancy electrolyte brands

Hydration + electrolytes can make or break your hike. This is where many rim-to-rim disasters go wrong.

What About Everything Else?

But what about clothes? Navigation? First aid? Food? Trekking poles? Sun protection?

These matter, but not make-or-break (depending on the hike).

Clothing:

Whatever athletic clothes you own (just avoid cotton!)

3 Layer System

• Base - wear next to skin - thin, breathable, wick moisture

• Insulating - for warmth (ie. fleece or soft shell)

• Protective - against wind or rain (ie. hooded rain jacket)

Figure out where you want to go and kind of clothing for the climate and conditions. Shop your closet first. Make a list of what else you need. Borrow from a friend or visit a local outdoor store.

Navigation:

Depends on hike & available information

• Your phone for navigation (ie. AllTrails app - download offline map)

• Topo map

• Photocopy of guidebook

First Aid

Small - basic first aid. Consider anti-nausea and anti-diarrheal meds for longer hikes.

• Blister care & band-aids

• Ibuprofen

• Anti-nausea

• Anti-diarrhea

Food

Pack enough for the drive, the hike, and post-hike.

• Sweet & salty foods (trail mix, jerky, dried fruit)

• Sandwich or wrap if you stop for lunch

• Cooler with protein shake (post-hike)

Trekking Poles

• Nice to have, not essential for most maintained trails on day hikes

For a rim-to-rim hike, I would recommend hiking poles (save your knees on the downhill)

Sun Protection

• Hat

• Sunglasses

• SPF 30+

I often wear a lightweight sun hoody (with thumb holds to cover hands), ball cap, sunglasses, & sunscreen.

Headlamp

YES–An easy trail in daylight can be impossible to follow at night.

• Headlamp with spare batteries

Are there better options? Sure. There are expensive, high-tech, super lightweight gear and clothing out there.

Do you NEED them for your first big hike? Likely no, depending on your hike and the conditions.

You don’t need $2,000 worth of equipment to start hiking.

You need:

1. Good footwear (broken in)

2. A properly fitted pack

3. Water + electrolytes

Start with the essentials. Add specialized gear as you discover what YOU actually need.

Get the three essentials right and slowly upgrade as you go, if you choose.

OK, But What About Personal Care?

What if I’m on my period? How do I pee and poop?

I’m so glad you asked. It can be hard to find answers to these questions for us wild women out there. Keeping clean is a balance between what you do in your home bathroom and what’s practical in the wild.

Create your Toilet Kit (ziplock bag with toilet paper, moistened wipes, hand sanitizer, period products)

Outdoor bathroom considerations for females:

• Use what you have at home for your periods (avoided scented products)

• Keep a second bag for disposing waste (double bag on hot days)

• Pack out all used TP, wipes, tampons, pads

• Wear a light feminine pad to catch urine leaks

• Can use a bandana or pee cloth to wipe urine - let dry on outside of pack in sun to sanitize

• Apply Body Glide in key areas to avoid chafing. There is NO such thing as TOO much Body Glide.

How to pee & poop in the wild:

• Find a spot at least 50 feet from the trail & if possible, 200 feet from water

• Pee on dirt or rocks (not plants)

• Avoid peeing on boots, socks, etc

• Can consider a female urination device (I’ll share a personal story in a future post) but practice first

• To poop, dig a 6 inch hole. Do your business. Pack out any used wipes. Fill the hole in with dirt.

There IS another way to poop in the wild without using toilet paper (it’s not as traumatic as you might think, at least after the second or third time). I’ll share details in a future post.

How To Test Your Gear

The most important part: Don’t show up to your big hike with untested gear.

The Process

Week 1-4 of training:

• Wear your footwear on every training hike

• Break in gradually (3 mi →5 mi →8 mi)

• Note any hotspots

Week 5-8:

• Load your pack with weight you’ll carry on day of hike

• Adjust fit

• Test hip belt, shoulder straps, sternum strap

Week 9-12:

• Do a “dress rehearsal” hike

• Wear exact outfit, full pack weight, hydration system

• Practice drinking on the move

• Test your electrolyte timing

Everything needs to feel familiar on the game day hike.

Your Next Step

Gear can feel overwhelming when you’re starting out. There are a ton of options, many opinions, and a million ways to spend your money.

Here’s what actually matters:

1. Footwear - get fitted, break them in, test thoroughly

2. Pack - get the right fit, load it properly, test with weight

3. Hydration - carry enough water, bring electrolytes

Everything else is secondary. (Caveat: There are nuances depending on terrain, climate (winter v summer), and technical aspect. This post is geared towards a 10-18 mile big day hike)

Want the complete system?

Your First Iconic Hike includes:

💪 Build hiking-specific fitness without spending hours at the gym every day

🥾 Know exactly what gear to buy (and what you can skip) with tested recommendations

🎒 Feel confident your body can handle the distance, elevation, and challenge

🧠 Quiet the self-doubt and trust yourself when it gets hard

📋 Follow a clear, step-by-step plan instead of guessing what to do

⛰️ Stand at the summit knowing you earned it through smart preparation

Everything you need to show up prepared - without overthinking it.

Get the guide: $47

Or subscribe to Wild Calm for free weekly tips on training, gear, and mountain wisdom.

Subscribe now

See you on the trail,

Haley

P.S. What gear question are you most confused about? Ask below and I’ll answer in the comments or in another post!

Figuring out how to train for your first major mountain while working full-time feels impossible. It's not - but you need a different approach than the pros use.

You’ve picked your peak. You’re excited. You’re committed.

Then you look at your calendar: 8-5pm job, 5 days a week. Maybe some evening commitments. Weekends that fly by.

And you wonder: How am I supposed to train for a major mountain while working full-time and doing all the things?

Here’s the truth: Most training plans are written by pros or guides who have all day to train. They tell you to start training like it’s your part-time (or full-time) job.

That’s not your reality.

I’m a full-time pharmacist who’s climbed up to 18,500’ in the Himalayas, summited Mt. Rainier, and completed 40+ mile through-hikes— all while working either full-time hospital or Corporate hours.

And right now, I’m training for Cotopaxi while managing the same time constraints.

Here’s the system I use - and the one I teach women preparing for their first iconic hike while balancing real life.

Why Generic Training Plans Fail Desk Workers

The problem with many plans…

They assume you have:

• Unlimited training time

• Immediate access to mountains/elevation

• No energy depletion from work

• No other life responsibilities

• Athletic background or baseline fitness

The reality for corporate women:

• 40-55+ hour work weeks

• Mental & emotional exhaustion (on top of physical)

• Live at sea level, training for altitude

• Family/social commitments

• Starting from “I haven’t hiked regularly in years”

• Highly sensitive nervous systems that need more recovery (yours truly!)

When I started training smarter (not harder), incorporating injury prevention exercises, and working with my constraints - everything changed.

The Mindset Shift You Need

Before we get tactical, think like an ice cube.

Ok, ice cubes don’t think (that we know of), but I want to channel James Clear in Atomic Habits for you:

“Imagine you have an ice cube sitting on the table in front you. The room is cold and you can see your breath.

It is currently 25 degrees. Ever so slowly the room begins to heat up. 26, 27, 28, 29, 30, 31. Still nothing happens.

Then, at 32 degrees, the ice begins to melt.

A 1 degree shift, no different from the temperature increases before it, has unlocked a huge change.”

Shift 1: Progressive, Not Perfect.

You don’t need to be an athlete. You may think nothing is happening. But your potential is just being stored - until you get to your 32 degrees - then you unlock your change.

Consistent progressive overload over time matters more than a few long, intense days.

Shift 2: Consistency Over Intensity

Intensity has a role, but consistency takes priority. Self-assessment of current state and knowing when and how much to “push” is key.

If you haven’t sprinted since middle school and you decide to go all out on the track, you’re serving yourself up for injury.

Shift 3: Your Job is Part of Your Training

Standing, walking, taking the stairs at work –these movements are part of your training. Work and training are not separate, they are both part of your day.

Shift 4: Recovery Isn’t Optional

Training days create micro-tears in your muscles. Rest days are when you BUILD your muscle and improve your strength.

Rest days are not optional.

Desk work + intense training + life happens = burnout if you don’t build in rest and train with intention. Wild calm comes from intention, not destroying yourself.

Training is a 12-16 week commitment, not a sprint. Treat it like a part-time passion project alongside your full-time job.

The 12-Week Training Framework

Here’s the system I personally use and teach. It’s designed for folks with jobs, limited time, and real-world constraints.

THREE PILLARS OF TRAINING

Every week includes three types of training.

Pillar 1: Endurance (2 x per week)

Endurance includes long steady hikes (or trail runs) that build your ability to sustain efforts for hours.

How to do it:

*Mileage depends on the objective. The following mileage example assumes a goal of ~17-21 miles. You can adjust up or down or lengthen the plan based on current fitness, time to objective, and hike itself.

Weeks 1-4: (Base)

• 4 - 5 miles → 9 -10 miles by the end of the base period

• Moderate pace

• Gradually incorporate weighted pack (10-12 lb)

• Time on feet matters more than distance

• When: Weekend mornings

Weeks 5-8: (Build)

• 8 miles build to 12-14 miles by the end of the build period

• Add elevation 1,000-2,000’ ft if possible (incorporate stair training if not)

• Increase pack weight (15-17 lb)

• Practice nutrition & hydration strategy & salt strategy

• When: weekend mornings

Weeks 9-12: (Peak)

• 12 miles build to 16-18 miles by the end of the peak

• Elevation: 2,000-4,000’ gain if possible (stair work if not)

• Full pack weight simulation (Pro tip: OR more → can make actual pack weight feel “easier”)

• Practice actual hike conditions if possible (heat, cold, terrain)

• When: weekend mornings

For folks with no local elevation:

• Find a stairwell at work or parking garage (lunch break)

• Treadmill incline or stair stepper at gym

• Stadium stairs on weekends

• Hill repeats

Every 4 weeks, incorporate a de-load period to allow for muscle adaptation and build – your volume and intensity overall should be less on de-load weeks.

PILLAR 2: Strength & Power (2x per week)

Targeted strength and power work to build functional fitness for hiking: legs, core, stability, with some arm/shoulder work for balance.

Why it matters:

Think of strength training as the fountain of youth (and energy and confidence and enjoyability of a hike) - not to mention injury prevention!

Think of power training as the secret sauce for dramatically improving your performance at altitude, on steep sections, and overall endurance –just to name a few benefits!

Power training (like HIIT (high intensity interval training) or SIT (sprint interval training) is especially beneficial for women. I’m not an expert, but I follow Stacy Sims - an exercise physiologist who provides a wealth of information for women-specific training and nutrition.

Her work is the reason why I am intentional with my strength, HIIT/SIT, and mobility routines.

How to do it:

The Minimalist Strength Routine (30-45 minutes)

At a gym or home:

1. Squats or lunges (3-4 sets of 12-14 reps) - quads & glutes

2. Steps ups or box steps (3-4 sets of 10-15 each leg) - hiking-specific (progression - add a weighted pack)

3. Calf raises (3-4 sets of 20-25 reps) - ankle stability

4. Planks (3 sets of 30-60 seconds) - core

5. Single-leg balance (3 sets of 30 sec each) - stability on uneven terrain (progression - close your eyes)

6. Weighted carries - farmer walks with dumbbells

The Minimalist Power Routine (10 min or less)

The idea is to increase your heart rate and activate your fast twitch muscle fibers for short bursts of time - with ample rest in between rounds.

At a gym or home:

HIIT Example:

1. 10 squat jumps → 10 burpees. Rest for 1-2 min. Repeat x 3

2. 10 jumping lunges → 10 box jumps. Rest for 1-2 min. Repeat x 3

SIT Example

1. Hill Sprints (10-20 seconds all out sprint). Rest for 2 min. Repeat x 3-5.

Make sure to warm up extensively with skips, bounds, karaoke, high knees, butt kicks before sprinting.

2. Assault bike or rower (10-20 seconds all out sprint). Rest for 1-2 minutes. Repeat x 3-5.

I incorporate one HIIT and one SIT workout each week, right after strength. My muscles are already primed and it only adds another 10 minutes or less.

When:

• Tues/ Thurs evenings after work (30-45 min)

• Or lunch break

• Or early morning before work

Progressive Overload:

• Weeks 1-4: Bodyweight or light weights, focus on form

• Weeks 5-8: Add weight, increase reps gradually

• Weeks 9-12: Heavier weight, controlled tempo (especially the lowering phase)

PILLAR 3: Tempo & Mobility/Recovery (3 x per week)

What it is:

Base cardio, active rest, mobility work, and nervous system regulation

Why it matters:

This is where most desk workers fail. You sit all day which leads to tight hips, weak glutes, stiff ankles), then try to hike mountains. Many injuries can be prevented by mobility.

Without intentional recovery days (and de-load weeks), you can easily burnout.

How to do it:

Active Recovery Options:

• Easy 20 min walk (lunch break or evenings)

• Gentle yoga 20 min (YouTube)

• Swimming or easy cycling

• Mobility 10 min (YouTube) - focus on hip flexors, hamstrings, lower back, IT band, calves & ankles

• Wild Calm practices: breathwork, meditation, nature time without intensity, sauna and cold plunge contrast therapy

When: One OFF DAY (active recovery & mobility) per week & lunch breaks, right before bed

Total weekly time commitment: 6-10 hours. Very doable alongside life & full time work.

Fitting Training Into Your Work Schedule

• Bookend your day with early morning (before work) and evening (before bed) routines

I train early before going into the office because I have more energy and I practice mobility before bed.

• Use your lunch window for a quick gym session, stairwell climbs, or walk outside

• Maximize your weekends - Saturdays are non-negotiable for endurance training and Sunday is a second hike or active recovery day

• Make work active - take stairs, not elevator, stand at desk, park farther away, walk during phone calls

• Protect your training time - block your calendar, treat it like a meeting, don’t negotiate with yourself.

Some weeks I miss a workout depending on my schedule and how my body feels. That’s life. I don’t miss key workouts or I adjust the timeline.

Nutrition, Hydration & Sleep

Daily (while training)

• Eat enough protein for muscle recovery (women need 1.6-2.2 g/kg/day)

• Eat balanced meals (protein, carbohydrates, healthy fats)

• Whole foods are better than processed foods

• Hydrate (with lemon, himalayan salt) consistently

• Incorporate protein-based snacks (ie. cottage cheese + fruit; almond butter on sourdough bread)

During training hikes:

• Start practicing your “day of” nutrition NOW

• Test different snacks (bars, gels, real food) - you need to train your stomach

• Practice eating while hiking

• Electrolytes every hour on long hikes - individualize for your body & hiking conditions (Ie. I sweat A LOT & ingest salt every hour while hiking in the Grand Canyon)

Hydration

The mistake beginners make - hydrating only during the hike, not before or after

Better approach:

• Hydrate consistently all week (especially 2-3 days prior) with electrolytes

• Pre-hydrate the night before and morning of - I use coconut water

• Drink to thirst and consistently during hike + electrolytes

• Rehydrate fully after - include protein

Sleep

Your workouts do not make you stronger. You build muscle during rest & recovery. Sleep is crucial.

Aim for:

• 7-9 hours each night

• Prioritize sleep over early morning workouts if you’re exhausted

• Listen to your body

Wild Calm approach includes listening to your unique body cues and wisdom - honor your body.

Mental Preparation

Training isn’t just physical. Practice physical discomfort to prepare mentally. Mountains, canyons, long hikes - expect periods of discomfort. Heat, cold, fatigue, boredom, doubt, fear.

Your training needs to include discomfort practice.

• Hike in imperfect weather conditions - heat of the day, the rain

• Keep going when you want to quit

• Practice personal mantras on difficult sections

• Embrace the suck instead of avoiding

MENTAL REHEARSAL

Spend 10 minutes a week visualizing:

• Yourself at the summit

• Hiking elevation with calm

• Feeling of accomplishment & awe

• Your body doing what you’ve trained it to do

Your brain (and nervous system) doesn’t know the difference between visualization and 3-D reality. Mental rehearsal primes you for success.

BUILD YOUR WILD CALM PRACTICE

On training hikes, practice:

• Breathing techniques (like Box Breathing) for when it gets hard

• Staying present in the moment - not worrying about mile 17 when you’re at mile 5

• Notice beauty even when fatigued

• Trust your preparation

Consider sauna and cold plunge contrast therapy. There are SO MANY benefits (with caveats for women - ie. women benefit with 50 degree cold plunge temps) to sauna and cold plunge.

I’ve incorporated regular traditional sauna with cold plunge once a week - this has been a GAME CHANGER for my Wild Calm.

Common Mistakes to Avoid

1. Doing too much too soon - injuries occur when you rush

2. Skipping recovery days - overtraining leads to burnout and injury

3. Only training on weekends - you need consistent weekly movement

4. Ignoring strength work - injury prevention & longevity

5. Not practicing with actual gear - break in shoes, test your pack & all gear. Nothing new on “day of”

6. Not eating during training - train your stomach. Nothing new “day of”

7. Comparing yourself to others - focus on your mountain, your path

8. Quitting after a bad week - life happens

I’ve made most of these mistakes - learn from me so you can avoid unnecessary suffering.

What If You Miss Workouts

Life happens:

• Work is crazy

• You get sick

• You’re exhausted

• Family needs you

Guidelines:

• If you miss 1-2 workouts in a week, you’re okay - get back on track the next week.

• If you miss your key weekend hikes - make it up Sunday

• If you miss an entire week, resume missed training the following week and adjust plan or timeline.

You have 12-16 weeks. You can miss a few and still be prepared. It’s better to be a little undertrained and healthy as opposed to overtrained, exhausted, and injured.

Signs You’re Ready

What indicates you’re prepared?

Physical signs

• You complete 85-90% of goal distance/elevation comfortably

• Your gear is broken in and tested

• You recover quickly from big training days

• No nagging injuries

Mental signs:

• You feel excited, not just terrified

• You trust your preparation

• You’ve practiced discomfort and know you can handle it

• You have a plan and contingencies

Nervous system signs:

• You feel energized thinking about the hike, not dread

• You’re sleeping well

• Wild Calm is accessible to you, even under stress

Trust the training. Control what you can control. Let go of the rest.

Your Next Step

Now you have the framework. Here’s your next step:

1. Pick your training start date

   Count back 12-16 weeks from your hike. Start THAT day.

   Most people wing this part - like I did on my first Grand Canyon. DON’T.

2. Get the complete system

   This post gives you the overview. But if you want the exact week-by-week plan - specific workouts, progression, nutrition timing, mental prep exercises, gear checklists, and everything else - that’s what I built this guide for:

   Grab my How to Go from Doubtful to Iconic Hike Ready in 12 Weeks—the complete training system for beginner women tackling their first iconic hike.

It Includes:

💪 Build hiking-specific fitness without spending hours at the gym every day

🥾 Know exactly what gear to buy (and what you can skip) with tested recommendations

🎒 Feel confident your body can handle the distance, elevation, and challenge

🧠 Quiet the self-doubt and trust yourself when it gets hard

📋 Follow a clear, step-by-step plan instead of guessing what to do

⛰️ Stand at the summit knowing you earned it through smart preparation

This guide meets you where you are.

Ready to start the fun? Get the guide here: How to Go from Doubtful to Iconic Hike Ready in 12 Weeks. Available for $47.

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You don’t need to be an athlete to summit your first major mountain. You just need a plan to train smart, stay consistent, and respect the process.

I’m training for Cotopaxi right now while working full-time in pharmacy. Some weeks are hard. Life happens. But I show up each week because it cultivates my Wild Calm and I’ll have the best chance for a summit bid.

You can do this too.

See you on the trail,

Haley

P.S. What hike is on your radar? Hit reply or comment below and let me know. I love hearing what mountains are calling folks.

Knowing how to pick your first iconic hike can mean the difference between a life-changing experience and a life-questioning one.

I learned this the hard way.

In the aftermath of my first long hike (28 hour ordeal), I never wanted to hike again, much less return to the Grand Canyon.

• I canceled my Kilimanjaro trip.

• I questioned my life decisions.

• No one plans to have excruciating experiences.

But when I signed up to hike Rim-to-Rim-to-Rim (42 miles in < 24 hours) in the Grand Canyon, I didn’t know what I didn’t know.

I seriously considered never returning, never challenging myself in that way again. After several months of emotional and physical recovery, a flip switched. I vowed to learn from my mistakes and grow instead of shrinking.

Best decision ever.

It led me to complete an Ironman (Cozumel), ice climb (Ouray), summit Mt. Rainier, thru-hike the Teton Crest Trail, and up to 18,500’ in the Himalayas to name a few adventures. I (eventually) returned to the Grand Canyon six more times - and loved it!

Each experience unearths new levels of confidence, resilience, joy, and gratitude deep within my soul. Every experience brings me back to my Wild Calm - an amalgam of peace, play, confidence, connection, and joy - which can be difficult to come by in the modern world.

If you’ve ever dreamed of an epic hike, but weren’t sure where to start - this post is for you.

I want you to have the tools I didn’t have - to be able to self-assess and choose your first epic hike feeling capable and confident—AND avoid the mistakes I made.

Common Misconceptions

• I need to be super fit first.

• I need really expensive gear.

• I’ll go when I have more time

Truth: The right hike meets you where you are. You are not lost. You are not behind. You are exactly where you are meant to be.

Three Pillars of Picking Your First Iconic Hike - The Alignment Approach

1. Heart: What lights you up? What nature scenes are you most drawn to: mountains, waterfalls, alpine views, desert vistas, forests, altitude?

2. Body: What’s your current fitness and comfort level? What is your current level of hiking experience? Day hikes? Overnight? Multi-day?

3. Logistics: What fits your life right now —time, budget, travel distance, season? What’s your current logistical experience - day hikes, overnight, multi-day?

Different hikes require different technical skills

Non-technical but challenging:

• Grand Canyon Rim-to-Rim: endurance, heat management, downhill stamina

• Most 14ers: altitude, navigation, weather awareness

• Multi-day treks: pacing, camp skills, gear management

Technical skills needed:

• Mt. Rainier: glacier travel, crampons, rope work, crevasse rescue

• Exposed ridge lines: comfort with heights, scrambling

• Winter peaks: avalanche awareness, cold weather skills

Be realistic. Progression matters. Risks can be minimized (ie. going with a guided company.

Some hikes are logistically simple. Others not so much..

Simple

• Day hikes from a trailhead: most 14ers, day hikes

• Drive up, hike, drive home

• Minimal permits & planning

Moderate

• Permits required but manageable: some 14ers, popular trails

• Shuttle arrangements: Rim-to-Rim, Zion Traverse, Teton Crest Trail

• Lodging coordination

• Weather windows to consider

Complex

• Lottery permit systems: Half Dome, Mt. Whitney

• International travel: Kilimanjaro, Cotopaxi, Tour du Mt. Blanc

• Multi-day resupply planning: long thru-hikes

• Guide requirements or climbing permits

For your first iconic hike, I’d recommend simple to moderate logistics. You want to focus your energy on the hike itself - not be stressing about logistics. Save complex logistics for when you’ve gained your confidence and footing.

Mental and Emotional Readiness

This is the aspect many ignore or never consider.

When I climbed Mt. Rainier on my second attempt, two young, fit Crossfit guys turned around on summit day. Not because of bad weather or altitude sickness. They were athletic and capable, but struggled to continue when the trail got hard.

Questions to ask yourself:

1. How do you handle discomfort and suffering?

2. Can you keep going when it gets hard?

3. How do you respond to fear?

4. Can you trust yourself in uncertain situations?

5. Can you stay present for 8-12+ hours?

As a highly sensitive person (who also craves sensation), I had to learn that mental preparation matters as much, if not more, than physical. Some hikes are relentless—ie: rim-to-rim’s desert heat and exposure & climbing up when you’re tired. Others have built-in breaks.

Know yourself.

Red Flags:

• Extreme anxiety that does not ease with preparation

• No experience managing fear on trail

• Inability to be alone with your thoughts for hours

Green Flags:

• You’ve practiced discomfort on smaller hikes

• You can self-regulate when things get hard

• You trust your ability to problem solve

• You’re curious, not terrified

Iconic Hikes By Difficulty—The Practical List

BEGINNER-FRIENDLY ICONIC HIKES (Start Here)

Grand Canyon Rim-to-Rim:

• Fitness: Moderate to high endurance required

• Technical: Low - hiking only, no special skills

• Logistics: Moderate - shuttle, heat timing, permits for overnight camping

• Mental: High - heat, exposure, long day

• Best for: Fit beginners ready for a serious endurance challenge

Colorado 14ers

• Fitness: Moderate (shorter days for most, consider altitude)

• Technical: Low to moderate (some scrambling, exposure)

• Logistics: Simple (most are day hikes, drive up access, consider weather timing)

• Mental: Moderate (altitude, elevation gain, weather changes)

• Best for: Beginners who want altitude experience with zero to minimal technical skills

Mt. Whitney (Trail Route)

• Fitness: High (22miles, 6,000’ gain, altitude)

• Technical: Low (trail all the way)

• Logistics: Complex (lottery permit system)

• Mental: High (long day, altitude, exposure to elements)

• Best for: Experienced hikers ready for their first big day

INTERMEDIATE ICONIC HIKES (Build to These)

Multi-Day Treks or one big push (Teton Crest Trail, Four Pass Loop)

• Fitness: Moderate to high - sustained multi-day effort or one big push

• Technical: Low to moderate - navigation, camp skills

• Logistics: Moderate - permits, resupply, gear planning

• Mental: High - multi-day commitment, weather exposure

• Best for: Those who’ve done big day hikes and want overnight experience or interested in an ultra distance hike (one big push)

Mt Rainier (via guided route)

• Fitness: High - altitude, glacier travel, summit day is brutal

• Technical: moderate to high - crampons, rope team, crevasse awareness

• Logistics: Moderate to complex - guide service, training, permits

• Mental: Very high - exposure, altitude, technical challenge

• Best for: Those ready for mountaineering, willing to hire guide/take course

ADVANCED ICONIC HIKES (Long-Term Goals)

International Peaks (Kilimanjaro, Cotopaxi)

• Fitness: High - altitude, sustained effort

• Technical: Moderate - altitude management, potentially crampons/ropes/ice axe

• Logistics: Complex - international travel, guides, permits, gear

• Mental: Very high - altitude, multi-day, far from home

• Best for: Experienced hikers/mountaineers ready for international challenge

Through-Hikes (John Muir Trail, Pacific Crest Trail, etc)

• Fitness: Very high - sustained multi-week effort

• Technical: Moderate - navigation, wilderness skills, resupply

• Logistics: Very complex - permits, planning, resupply boxes, time off work

• Mental: Extremely high - weeks alone, weather, discomfort, identity shift

• Best for: Those with extensive backpacking experience ready for transformation

The Decision Framework Step by Step

Step 1: Assess where you are

Rate yourself honestly (1-10 scale):

• Current fitness:

• Technical skills:

• Logistical bandwidth

• Mental readiness:

Be honest. Overestimating—results in unnecessary suffering. Underestimating—you may lose out on the transformation.

Step 2: Identify your stretch but not break zone

The right challenge:

• Pushes you 20-30% beyond current comfort

• Requires preparation but not a total life change

• Feels scary AND exciting

• You can see a realistic path to success

My first Rim-to-Rim-to-Rim was a 50-60% stretch for me - too much. I survived but suffered unnecessarily. Choose something doable - not where you need to pray for miracles.

Step 3: Match your goals to the hike

What are you actually seeking?

• Endurance test → Rim-to-Rim, long day hikes, ultra distance

• Altitude experience →14ers, Mt. Whitney, high peaks

• Technical mountaineering skills → Mt. Rainier, guided climbs

• Wilderness immersion → Multi-day treks, backpacking

• Bucket list achievement → Whatever speaks to your soul (but prepare accordingly)

• Spiritual/transformational → Thru hikes, solo adventures

Step 4: Consider constraints

Real-world factors:

• Time: Do you have 1 day, a week, or months?

• Money: What is your budget for permits, gear, travel, guides if needed?

• Location: What is accessible from where you live?

• Support system: Hiking alone or with others? Need a guide?

• Training timeline: How much time do you have to prepare (minimum 12 weeks for major objectives, depending on baseline fitness)?

Be realistic. Build progressively. Remember, the right hike will meet you where you are.

Step 5: Listen to your intuition

After you’ve explored the logistics, check in with your body:

• Does this hike feel like a “hell yes” or “I should because it’s famous?”

• When you imagine yourself on this trail, do you feel excited (expansive) or dread (withdrawn)?

• Is this YOUR call to adventure or are you chasing someone else’s?

Adventures have a way of calling us. If a specific hike keeps whispering your name, trust that. Just prepare appropriately.

Common Mistakes to Avoid

• Choosing based on Instagram, not capability

• Underestimating logistics (permits, shuttles, timing)

• Skipping the training

• Picking something too easy out of fear (you miss the transformation)

• Ignoring the mental & emotional prep

• Not researching conditions (weather, season, trail status)

• Going alone on your first big objective without experience (know when you need support)

Your Next Step

Once you’ve chosen your first iconic hike, now the real work (fun) begins: preparation.

Most people wing this part (like I did on my first Grand Canyon). Don’t.

If you’re training for any big hike: grab my How to Go from Doubtful to Iconic Hike Ready in 12 Weeks—the complete training system for beginner women tackling their first iconic hike.

Not sure yet? Subscribe to Wild Calm for free weekly training tips, mindset shifts, and adventure stories.

Whatever adventure is calling you right now - trust it. Then do the (fun) work to meet it prepared - I promise, your adventure will be MUCH more enjoyable.

See you on the trail,

Haley

P.S. What hike is on your radar? Hit reply or comment below and let me know. I love hearing what mountains are calling folks.

Leave a comment

After ten hours and 21 miles of the hardest hiking I had ever done, I collapse on the North Rim, sharp pain radiating from my swollen, blister-ridden feet, exhaustion overtaking my body.

Wary to view my feet, I carefully remove my boots and socks. The collective gasp (and nervous chuckles) of my hiking mates nearly reduce me to tears.

When did someone take a meat mallet and beat my feet? How am I ever going to make it back across the canyon?

Holy shit, get it together Haley.

My first accidental misogi - an ordeal and Japanese spiritual tradition that pushes you beyond what you think you can endure - occurred in one of the most famous natural wonders of the world - the Grand Canyon.

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And resulted in a blister situation that deserves its own horror movie… plus several months of emotional meltdown.

Never had I ever hiked 42 miles rim-to-rim-to-rim (R3) in the Grand Canyon. So I didn’t know what I didn’t know.

Our objective was to start on the South Rim, hike 21 miles across to the North Rim, turn around and hike 21 miles back to the South Rim– all in less than 24 hours.

As a newbie adventure athlete, hiking boots, at the time, seemed reasonable. I didn’t want to twist my ankle.

But my leather boots, while broken in, were quite heavy. I opted for a lighter version of boots, but only had a few short weeks to break them in prior to the trip.

I fully expected to complete this little hike in 18 hours or less. Oh, I’m sure the Fates were laughing uncontrollably at that expectation.

Less than 7 miles into the hike, my boots generate hot spots. I stop, administer care and continue moving. We have a time goal in mind after all.

My feet worsened - every step rubbing my heels raw and breaking down my skin barrier. I stop, apply more gauze around the heel, and continue. The gauze pressing so tightly that my feet went numb.

I suppose numbness is better than sharp stabbing pain. I must continue!

Ten hours later, I collapse on the North Rim and remove my boots and socks. The collective gasp of my hiking mates nearly reduce me to tears.

While I don’t advise my next move (especially since there’s a shuttle from the North Rim), I stuff my feet back in my boots, gird my lady loins, and enter the canyon for the second time that day.

What ensued was one of the most miserable and life changing experiences of my life.

A dull ache throbbed in my feet, but it was bearable. Seven miles into the Canyon we arrive at Cottonwood Campground for a break. I’m in an oven - a brutal, dry heat.

My pace slows to a snail’s, so I decide to hike solo for a bit. The others would easily catch up to me.

Sun setting, I’m all alone.

People littered the trail all day long - now, there was no one.

Panic rose in my chest.

My mind takes off on a downward spiral, worrying about being lost, alone, mountain lions, and how the F@%^ I’m going to get myself out of this giant hole in the ground.

I hold back tears.

After an eternity, one teammate catches up. Relief washes over me. He pulls me out of my downward spiral by talking - about life, his kiddo, adventure tales.

Darkness settled and I enter the Box Canyon, struggling to stay hydrated.

I sip fluids and ingest salt tabs but every step, I’m on the verge of either vomiting or my muscles seizing–forcing me to the ground.

I fight back waves of nausea and I tell myself “left, right, left, right.”

Any other thought was too overwhelming.

We arrive at Phantom Ranch around 9 pm. I drank their famous lemonade and stare at my teammate.

The gravity of the situation hit me. I made a vow I would never, EVER do this hike again. In fact, I never wanted to SEE the Grand Canyon again.

We leave the cafe and prepare to hike 7 miles up the South Kaibab. So many stars illuminated the sky and I couldn’t appreciate the beauty.

Get me out of here.

Fatigue, pain, nausea, delirium - I still had to walk out: 7 miles, around 4800’ of elevation gain.

Sleep deprived and hallucinating Disney characters, I wobble and brace myself on hiking poles.

Someone carries my pack. Another tells me when to eat, when to drink. Panic looms in the periphery.

Six hours and another sunrise later, we emerge on the South Rim.

It took us 28 hours to hike 42 miles.

I couldn’t wear shoes for a week - only flip flops - and I suffered temporary nerve damage, in addition to blisters upon blisters.

Below is a picture of my left foot as a result of wearing traditional hiking boots on my first R3. I thought “boots = support = safe.”

I was wrong.

WARNING:

Graphic

Image

Below

But here’s what that disaster taught me:

1. Footwear is important— socks and shoes. I only wear trail runners, never boots any more.

2. Body glide - apply LOTs to at-risk locations, including feet.

3. Bring spare socks and wet wipes to clean the feet.

4. I pushed my body and mind further than I had ever gone up until that point in my life. I blasted past my perceived edge. You can do hard things and you can go farther than you think.

5. This misogi melted away all pretenses and stripped me to my core. From the ashes, one rises stronger and more resilient. For me, this recovery occurred over multiple months.

Here’s the thing - most of my suffering was preventable.

Friends interested in their own misogi asked me what I would do differently. I reflected on my mistakes.

7 Mistakes to Avoid

1. Not being in hiking shape - It’s important to train with a weighted pack for ascent and descent. Rim-to-rim-to-rim is around 20,000 feet of elevation change over ~42 miles. This requires specific training - not just general fitness.

2. Underestimating the desert heat - My boots and foot pain slowed me down. As a result, we entered the Inner Canyon at the hottest time of the day. Misjudging the start time or pace can make a big difference. If timing is off - find shade and cool off in creeks when possible.

3. Not fueling appropriately - My nutrition was off and I had frequent bathroom stops, especially towards the end. Test all food during training hikes. You need to train your stomach as well as physical fitness. Nothing new for the hike.

4. Not hydrating appropriately - I didn’t ingest enough salty foods or salt tabs to account for sodium loss. I thought my muscles would cramp and literally take me out. I now use Base Salts for endurance hiking, in addition to salty foods.

5. Ignoring the logistics - While I completed the hike, I never planned for a bail out option on the North Rim. Plan for bail out. Check the NP website for water availability - sometimes the pipes are broken and you need to plan to filter water.

6. Inadequate sun protection - I did have sun protection, but my clothing was too heavy contributing to exhaustion. I wear a lightweight Sun Hoody with along with a hat and polarized sunglasses.

7. Inappropriate footwear - Last but not least - this is arguably the most important piece of gear. Your feet must be as comfortable as possible. Your feet will swell, so size up. For the Grand Canyon, I recommend trail runners - Altra Lone Peaks have been vital in maintaining foot health and comfort for me personally.

Sometimes your greatest challenges are really your greatest gifts.

My disastrous first rim-to-rim to-rim taught me what beginners really need to be successful. Not just for the Grand Canyon, but for major summits and multi-day treks.

When I came home from my first R3, I canceled my Kilimanjaro trip.

I wasn’t ready to put myself in another risky outdoor situation yet. In fact, I considered never doing anything like this again.

Were the risks really worth the reward?

After a few months of processing, I decided the rewards were worth it - if I learned from my mistakes.

From R3, I went on to complete a full Ironman, climb Mt. Rainier, hike Maroon Bells 4 pass loop, Zion Traverse, Teton Crest Trail, and climb up to 18,500’ in the Himalayas, to name a few.

Eventually, I returned to the Grand Canyon and have successfully completed R3 five times, one rim-to-rim, and one 50K (North Rim to Phantom Ranch and back).

After over a decade of adventuring, I built a training and prep system to help women tackle big hikes - the right way.

From the Grand Canyon to Colorado 14ers, Mt. Rainier, or your first big mountain adventure - I want to help you go from doubtful to Iconic Hike Ready in 12 Weeks - even if you’re a beginner.

If you’re training for a big hike: grab my How to Go from Doubtful to Iconic Hike Ready in 12 Weeks—the complete training system for beginner women tackling their first iconic hike. $47.

💡 Question: What’s holding you back from your first iconic hike? Let’s talk about it in the comments.

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Haley