CourtSchurmanGO.com 2025-03-09

Learn How to Make Progress With Positive Self-Talk

Blog post 37 is a compilation of my own experience and that of clients struggling to move forward this week. Some of us are injured; others are angry with themselves or feeling discouraged. A few are sharing that they are not moving forward as quickly as they would like. Sound familiar? You are NOT alone. I thought once I got my cast off, I would be home free, but that was the START of a long, uphill climb. The way to make progress may lie in focusing carefully, using positive self-talk, and resetting our expectations.

This trillium is imperfect - but still beautiful. Can you learn to treat yourself like you would a best friend and point out the beautiful positives? — This trillium is imperfect but still beautiful. Can you learn to treat yourself like you would a best friend and focus on the beautiful positives?

Focus Carefully

For anyone who is constantly fixated on that little number on a scale, remind yourself of one very simple truth. Ready? YOU ARE NOT YOUR MASS. Print it in triplicate in 72-point font and hang it up everywhere you need a reminder. Scales don’t know your BMI, cannot ascertain how much muscle you have, and know zero about all of your outstanding personal qualities. The scale only tells you ONE tiny bit of information, and yet so many of us obsess over that number. If you rely on the scale reading every single morning, ask yourself why.

Whenever you have a medical appointment and your doctor insists on weighing you, explain that you are trying to have a healthier relationship with your body and want to break the scale habit. Face the opposite direction and ask the doctor not to tell you the number. And if your doctor cannot respect that, find one who will. Media tries to get us to obsess about our exterior looks, but what about the rest of you? If you have great bloodwork, healthy blood pressure, and a consistent movement routine, then celebrate that. Eff the scale!

Nature is imperfect but beautiful all the same. So are you. You are NOT your mass. You are so much more.

Use Positive Self-talk

Focus on the positives rather than “shoulding all over yourself” or saying “I wish I could.” Such messages hurt us and shut us down, rather than inspire and help. Find a few affirmations to repeat daily such as “Every day in every way I am getting stronger and healthier,” or, “I love my body and my problems and wouldn’t trade with anyone,” or, “My current experience is teaching me about life.” The words we use are very powerful.

Early in the process of recovering from my broken wrist, I babied my arm because I wanted to be certain I didn’t need surgery. When my doctor agreed I was stable enough that I wouldn’t need surgery, but I was “way behind,” I bought into his message and started aggressively doing whatever I could to regain full range of motion.

Enjoying the solitude of the wilderness. I don't know who has more fun, me or my dog. — Enjoying the solitude of the wilderness. I don’t know who has more fun, me or my dog.

Unfortunately, the cast was improperly set, resulting in thumb problems. When I was misdiagnosed with trigger thumb, I got stuck in a rut repeating negative messages, practically convincing myself I was going to need surgery after all. As soon as I started to use “I got this,” “I am strong,” “I am healthy,” and just this week, “I am a hiker,” things turned around. I got my confidence back.

Whether you think you can or cannot, you are absolutely right

YOU can turn yourself around. Every healthy bite, every step forward, every affirmation, every repetition helps you build your positivity track record. The next time you catch yourself thinking “I can’t” or “I wish I could change X about myself,” grab a piece of paper and write down ten — yes, TEN — things that are going well or that you like about yourself or your life. If it helps, share how you feel afterward in the comments.

Even though I have been 100% gluten-free for eight years (Thanks, Ajax!), I can still enjoy delicious pizza. This cauliflower crust was magnificent and I had it three nights in a row while in Moab.

Reset Expectations

Can we do a multi-day backpack a month after recovering from foot issues? Is it realistic to climb a mountain several months after surgery? How long does it take for a wrist to heal enough to tolerate pullups? And if none of those goals come true, what then?

We often set exceedingly high expectations for ourselves without knowing whether it is actually possible. Humans have the unique ability to hope. However, sometimes we have to amend or adjust our expectations. And that is hard.

Delicate Maidenhair ferns grow where there is a lot of moisture. Can you think of the hard times as fertilizer for a hardier, better you? Reframe the negative experiences into positive learning lessons and watch yourself take off.

Baby Steps Count

I mistakenly thought I would be in the clear once I got my cast off. I never expected complications (you never do — fortunately I have a pretty decent track record as far as bones go.) When I realized I had underestimated how long it would take to return to full performance, it felt like a smack in the face.

Several wise mentors reminded me of the positive steps I WAS taking, each and every day. We can’t compare to our previous personal bests (or that of others), but only to our recent selves. I may not be what I call “Rainier Ready” right now but that’s okay. How far can I move my thumb? Can I hold a tight fist for thirty seconds rather than ten? Will icing twice make the swelling go down even more? Today I fastened a hoodie zipper that had eluded me for nine weeks. Baby steps, but progress nonetheless.

An example of positive self-talk: Thoughts are like waves. We can't stop them from coming but we can choose which ones to surf. — An example of positive self-talk: Thoughts are like waves. We can’t stop them from coming but we can choose which ones to surf.

With Positive Self-talk, Embrace Your Progress

We don’t get any do-overs in life. We each face unique obstacles. How are you going to handle them? You are the hero or heroine of your own story. Can you step outside yourself and picture your favorite character handling your problems? Maybe that will give you new insights to try.

So, as long as you are taking positive steps forward each day, even if it is a five-minute action, celebrate. If you are doing more than you have in your workouts and feeling the results, pat yourself on the back. My wish for you is that you find a way to enjoy the process and embrace your progress, not just live for the end goal. This is a delicate topic but one we are all experiencing. Share your wisdom in the comments section so we can all learn from each other. And remember, you are not alone!

Focus on Recovery To Move Forward

The last time I broke a bone was a fractured metatarsal in my left foot over twenty years ago, weeks before I climbed Kilimanjaro. Before that, fresh out of college, I broke my left arm. I only recall two things from that first experience: casts trap the odor of garlic. They also cause terribly itchy skin. Over time I’ve seen that older adults take much longer to heal than kids, teens, and young adults. Even if we have an iron will and a high tolerance for pain. Following my recent wrist injury of 2/22/22, I have been reflecting on the importance of recovery to move forward, for myself and for my adult clients over fifty.

Animals have the right idea. My dog is constantly lounging but ready to go the instant I say "walkie." Recovery to move forward — Animals have the right idea. My dog is constantly lounging but ready to go the instant I say “walkie.”

When To Prioritize Recovery

If you feel stuck with your workouts, or you struggle to make any gains despite herculean efforts, check your overall volume of activity and the quality of your sleep. Rest and recovery play an enormous role in sports performance as well as in injury recovery. Most adults don’t seem to get enough sleep.

What are some indicators of overtraining? The following behavioral indicators are your body’s way of making further increases in stress volume and performance improvement nearly impossible:

Apathy
Changes in sleep patterns
Decreased libido
Increased thirst or sugar cravings (beyond the norm)
Lethargy or sluggishness
Loss of ability to concentrate
Unexplained irritability

Our bodies are remarkably intelligent. Can you tune into what your body is telling you?

Physical indicators include:

Change in resting heart rate
Diarrhea
Fatigue or muscle soreness beyond DOMS (Delayed Onset Muscle Soreness)
Infection
Injury
Lymph gland swelling
Reduced performance (slowed times, weaker on climbs or lifts),
Slow-healing wounds
Unusual weight fluctuation

None of these is a “sure” indicator. However, if you have several at one time, your body may be asking for rest.

Rest

A properly designed training program includes at least one day per week for active recovery or rest. If you are hiking more than five miles with a weighted pack, plan to take the following day off for stretching or walking. A light yoga or stretching session, hot tub soak, or massage might also help. If you feel like you need an extra day of rest, take it. As you get more accustomed to the rigors of your training program, you will find your stamina and recovery improving. Without including regular periods of rest in your seasonal schedule, you run the risk of burnout, overuse, or worse, injury.

Sports Massage

Recovering from tough workouts can take many forms. A common sports restoration method is massage, although there are almost as many different forms of massage as there are sports. After a long hike, you may enjoy flushing strokes to help speed the removal of lactic acid and other built-up waste products that accumulate during exercise. Anything deeper (i.e. rolfing) may actually cause muscle damage.

If you feel muscle stiffness or soreness, you might enjoy an occasional massage, but be aware that exclusively using one method may result in your body adapting to it. You might get better results by cycling through the methods you choose.

Jetty near the Lewis and Clark Interpretive Center in Ilwaco, WA.

Proper Nutrition

After you’ve been hiking for multiple hours, it’s important to get quality nutrition to help replenish depleted glycogen stores. Consider starting with a mixture of carbohydrates (40-50%) and protein (20-30%) along with healthy fats (20-30%) and adjust to suit your individual needs. Foods containing antioxidants (like blueberries) or bromelain (like pineapple) can also help the body speed healing. Consider blending together yogurt, fresh fruit or juice, and collagen or protein powder with ice for a refreshing and nutritious snack.

Exercise and Illness

The six hours following any challenging workout is the critical phase for remaining healthy. That’s when your immune system is the most stressed and the least capable of fighting off illness. I use the reminder, “Above the neck, what the heck? Below the head, stay in bed.” If you have a scratchy throat, runny nose, or sneezing, you may be able to train at reduced intensity. However, if you experience chills, fever, aching muscles, or chest cold (i.e. you’re coughing up material from deep in your lungs), your body needs rest. Drinking plenty of liquid, getting additional sleep, and sure you are getting enough vitamin C and D can help.

There is nothing more soothing than a nap snuggling with a favorite pet!

Alternating Heat-Cold

Another great recovery technique is soaking in a hot tub or shower for twenty minutes. If you choose this method, continue to drink fluids to help speed recovery. Consider alternating between heat and cold — a short stint in the hot tub, followed by a quick dip in a cold shower or, if you’re so equipped, a cool pool – two or three rounds back and forth. This works really well for lower body issues (such as sprained ankles, swollen legs, or plantar fasciitis.) Try adding lavender oil and epsom salts for a delicious treat for the body.

A barefoot walk on the beach was just what I needed. We didn't know there would be a kite festival going on! — A barefoot walk on the beach was just what I needed. We didn’t know there would be a kite festival going on!

Active Recovery To Move Forward

Outdoor athletes can benefit from active recovery workouts reduced in intensity, either later on the same day or on days following long workouts. The distance hiker or backpacker might take a shorter walk with less gain, less effort, and no pack. Active recovery can also take the form of cross-training, using completely different muscle groups than those used in your sport – activities like gardening, flat bicycling, yoga, Tai Chi, or strolling barefoot along the beach are all suitable activities for recovery.

During my recent recovery weekend, not only did I get lots of rest, but I also enjoyed new-to-me "Synchronized Kite Flying" by the Quad Squad. — During my recent recovery weekend, not only did I get lots of rest, but I also enjoyed new-to-me “Synchronized Kite Flying” by the Quad Squad.

Relax and Stretch

Stay off your feet, see a movie, read a good book (or three!), take a short nap (or sleep in). Sit on the floor and stretch gently. Listen to soothing music. Connect your bare feet to the earth, known as grounding. Eat plenty of good, wholesome food. Try some yoga or meditation. Active recovery means unstructured time for the body, mind, and spirit. If your program has enough built-in recovery time, you will be supercharged and moving forward with more health, vibrancy, and well-being.

How to Get Unstuck When Nothing Else Works

I won’t lie; it’s been a tough week. And not just for me. I have experienced a number of disappointments I won’t go into, along with several joys. Such is life. But when I’m proverbially stuck in a valley longer than I am on the peaks, I know I need to dig into extra strategies to pull myself out. When nothing else works, perhaps something below will help you the next time you want to bury your head in bed and skip a day, or a week.

Springtime in Seattle brings beautiful tulips, daffodils, and lovely birdsong. When nothing else works, try taking a walk and focusing on your five senses.

Get Outside

Whenever I feel overwhelmed, under-motivated, blocked, or stuck, I almost always find peace and tranquility in nature. Especially this time of year with all the birdsong and blossoms. Twice on Monday, I broke down in painful tears. My lovely canine companion trotted over, to lick the salt from my cheeks, tail wagging the whole time. He may not be certified as a therapy dog, but he is MY therapy dog. It’s impossible to stay sad for long when a bundle of fur is nosing his way into my personal space.

I felt a brief twinge of annoyance both times — after all, I was making my way through my endless list of rehabilitative exercises — but then I recognized his wordless wisdom: “Mama, I know just what you need. Walkies!” And by golly, it worked, both times. The take-away: if you can’t think of any way forward, then PHYSICALLY move outside. The fresh air might do wonders.

Give Your Brain a Small Task to Focus On

This past week I have depended on several other things to get me through: puzzles; books; movement; and chores.

Puzzles

Two types of puzzles have helped this week. Short 200-300-piece jigsaw puzzles are doable in a single sitting. When you are putting together pieces of a beautiful image (of playful kittens or a peaceful beach scene) it’s hard to feel mopey. The other type is word games, though any short game or app can do in a pinch. Wordle has taken the world by storm. I prefer Classic Words, the closest I can find to old-fashioned Scrabble. Time: 5-30 minutes.

Books

Likewise, the latest books I’ve read — In Your Shoes by Donna Gephart, Out Of My Heart by Sharon Draper, and Sunshine by Marion Dane Bauer — have provided food for thought when the idea of preparing a meal with one hand leaves me wanting to skip meals. These three middle-grade novels are about outsiders trying to fit in. Each provides a fresh perspective on injury and disability. I could take on a deep and challenging read, but when I have low bandwidth, reading books that are light, easy, and entertaining feels more self-compassionate. Time: several hours, broken into 5+ minute increments.

Movement

It is easy to get overwhelmed by the daunting list of “to-do’s” around injury or illness recovery. As someone who knows quite a bit about the physical body, my list includes physical therapy exercises, red light therapy, massage, sauna, isometrics, hot tub, strength, medical appointments, and more. I could easily spend the whole day doing wrist-related activities and then collapse into bed only to start the whole thing the following day.

Instead, it helps to set a KISAGE goal. What is enough? Today, can I get my thumb and pinkie to touch without help from my left hand? Can I make it through dinner right-handed without dropping my fork? Can I work on developing an increased range of motion while I walk my dog? Fifteen-minute segments dispersed throughout the day.

The author practices with prusiks. Not possible while recovering from a broken wrist. But this gym is amply equipped for rehabilitation.

When Nothing Else Works, Prioritize Recovery

Sometimes even the special tricks above don’t work. If you have a pet, you might want to put on music and snuggle. Or watch a favorite movie. If you are an extrovert, try calling a friend to join you for a walk or meet on Zoom or Facetime. If your usual fun hobbies hold little appeal, you might try one of my last three tricks: eat, sleep, or cry.

Eat Something Nourishing

No, this is not an invitation to binge. But I have noticed during my injury, I have had a greatly decreased interest in food. Partly because it is hard to prepare one-handed, and partly because what I can make has become super boring. One day I forgot to eat until three and wondered why I was so wiped out. However, if you go too long without food, you might get hangry (hungry/angry) or overly emotional. If you struggle to remember when you last ate, have a nourishing meal. As soon as I get a decent meal in me I usually feel much better.

A gluten-free personal pan pizza with cauliflower crust. Delicious!

Get Extra Sleep

If you are completely exhausted, you may need to double down on your efforts to get enough sleep. I usually get 7.5-8 hours of sleep. But during my recovery, I recently slept close to ten hours, then took an hour and a half nap that afternoon. Healing — bones, from illness, from grief — takes time and effort to prioritize. When I can’t muster the energy for anything else, I take a book and my dog into the bedroom for a nap. It almost always helps me feel better.

Ajax at eight weeks. He has the right idea. When in doubt, take a time out!

Let It Out!

I come from a background of hiding tears, feeling somehow that crying is a sign of weakness. Nothing could be further from the truth. According to Medical News Today, crying may actually help us reduce stress hormones and other chemicals that build up in our bodies. No wonder we feel better after a big cry!

If you have a favorite strategy not mentioned above, please feel free to share the wealth and comment below. Good luck, and remember, YOU ARE NOT ALONE!

How to Hold Your Own Joy Treasure Hunt

On February 17, I posted about the first two aesthetics of joy (energy, i.e. color and light, and abundance) from Ingrid Fetell Lee’s book, Joyful: The Surprising Power of Ordinary Things To Create Extraordinary Happiness. When I broke my wrist, I found it difficult to identify joy. At times I could barely keep up, doing everything left-handed, and dealing with pain. But now that I get my cast off in two days, I am hunting for what makes me feel light and content. What makes you say “Yay” or “Wow”? Can you hold your own joy treasure hunt?

Photography, hiking, and mountains are included in my joy treasure hunt. While I haven't been able to get out as often as I'd like since December 10, once my cast comes off there will be nothing left to stop me. Rainier casts a shadow beyond Little Tahoma, sunset July 10, 2017. — Photography, hiking, and mountains are included in my joy treasure hunt. While I haven’t been able to get out as often as I’d like since December 10, once my cast comes off there will be nothing left to stop me. Rainier casts a shadow beyond Little Tahoma, sunset July 10, 2017.

Joy Treasure Hunt: Aesthetic of Freedom

The joy aesthetic that means the most to me is freedom. I had just started listening to Lee discuss this aesthetic as we headed for Arches National Park. I looked forward to traveling, exploring new places, hiking, and shooting photos. Even after I broke my wrist, I had to get out and enjoy the aftermath of a big snowstorm, sling and all.

Taking photos using my left hand — with two fingers, no less — proved difficult. But I sparked with joy when I saw the expanse of blue sky over crisp white snow and red rock. The freedom aesthetic includes a preference for natural fabrics and loose-fitting clothing. I am glad I had some with me, as it was the only thing I could maneuver one-handed AND fit over my bulky sling. If we hadn’t had fresh snow on the ground, I would have removed my shoes to walk around barefoot, a practice known as grounding or earthing.

On one of my "Freedom walks" which I take most mornings in every new place I visit, I often look for my shadow. Here, I'm set against red rock, white snow, and crisp blue sky. — On one of my “Freedom walks”, I often look for my shadow. Here, I’m set against red rock, white snow, and crisp blue sky.

The Aesthetic of Transcendence

Of Lee’s next four aesthetics (Harmony, Play, Surprise, and Transcendence), I identify most with transcendence. She includes in it the power of the treehouse. (I have always wanted one). Of skylights and rooms with space and high ceilings, both of which we have in our current home. Lofts, hills, mountains, and looking up to the clouds, skies, and stars. Views from elevated places. Check. She really speaks my language.

When I look at the shadow cast by Mt. Rainier and see that summit looming, beckoning, I feel awe. Joy. And when she mentioned inflatables, I smiled, recalling the memorable birthday experience I had several years ago during a sunset hot-air balloon ride.

What would you include in your own joy treasure hunt? Can you include more of those moments?

The Aesthetic of Celebration

Of Lee’s last three aesthetics, Magic, Celebration, and Renewal, we experienced all three at the Admitted Students Preview on the University of Washington campus. On March 26, we experienced a magical day that combined school spirit, a celebration of my daughter’s hard work over the past four years, and gorgeous seasonal cherry blossoms in full splendor.

Two beaming Admitted Students preview the University of Washington campus. Huge joyful grins. What's not to love? — Two beaming Admitted Students preview the University of Washington campus. Huge joyful grins. What’s not to love?

Think of those moments that stand out to you as special. What made them so? Was it the place, the event, the people you were with? Did you enjoy novelty, surprise, or whimsy? In the next few days, whenever you catch yourself smiling, jot down a few words about the moment. See what patterns you find. In going on your own joy treasure hunt, you will discover your unique “recipe” to create even more. And if my two-part “book review” intrigues you, check it out for yourself. Happy hunting.

How to Mentally Prepare for Summit Day

When getting ready for some sort of physical adventure, most people increase their targeted exercise. But don’t forget about mental preparation! Below we review a typical multi-day trip on Mt. Rainier (including photos from our climb in July, 2017) and discuss how to mentally prepare for summit day.

Little Tahoma behind a roped group of climbers on the approach into Camp Schurman, day 1. Note the size of crevasses in the foreground.

Mentally Prepare with Suitable Physical Conditioning

Most multi-day expeditions (backpacking in the Canyonlands, hiking the Pacific Crest Trail, trekking to Everest Base Camp or the summit of Kilimanjaro) and high-altitude climbs (Rainier, Mt. Blanc, Ecuadorian or Mexican volcanoes) require months of physical conditioning. The higher and/or longer the trip, the more involved the training.

Consider a 3-day climb of a 14,410-foot peak such as Mt. Rainier. Such a climb involves ascending 4-5,000 feet while carrying a heavy pack (anywhere from 35-55 pounds) on Day 1. Day 2 includes reviewing technical skills and acclimatization. Day 3 is all about going to the summit (another 4-5,000 feet) carrying a day pack, then returning to base camp to retrieve gear, and descending back to the trailhead.

Sunset at 10,000 feet in July. Way after we were supposed to be trying to get some sleep!

Since this blog focuses on getting unstuck, I discuss the mental components of such trips. If the above pertains to you, you can find more about physical training information here.

Prepare with a Long Day

To get ready for your summit day, (think Everest, Denali, or Mt. Rainier) consider including a Long Day. The Log Day is an all-day trip with a loaded pack. You might be thinking, “What? On top of everything else I’m already doing? What about WORK and FAMILY and SLEEP?” You can skip it… But it could mean the difference between enjoying your trip and suffering.

Let’s look more closely at that three-day climb of Rainier. Reach base camp Day 1 early afternoon, set up camp, melt snow for water, eat. Get used to the higher altitude. Get as much sleep as you can while perhaps being disturbed by others going for their summit attempt. Day 2, try to hydrate and practice self-arrest and roped travel skills. Go to bed as early as you can while the sun is still up and others in camp are still awake.

Get up at midnight on Day 3 to get ready (in cold, dark, unfamiliar conditions). Start climbing by 1 or 2 a.m. via headlamp and moonlight if you are lucky. On a coordinated team, you might reach the summit by 9 a.m. If not, you might take as long as twelve hours from base camp.

Camp Schurman with a full moon in the earliest hours of Jul 9, 2017, our summit day.

That’s just to get to the summit. You still have to get down.

Return to base camp (descending 4-5,000’) in 3-5 more hours Have a snack, refill water bottles, tear down camp and pack up. Descend another 3-5,000’ to the trailhead in 3-5 hours. Total round trip time on Day 3 can be upwards of 18 hours for slower parties.

If you have never hiked 10-12 hours in a day, you will have no idea how your body will perform. Back-to-Backs are crucial for experiencing what repeat days will feel like without recovery time. The Long Day will help you prepare your feet, shoulders, patience, and mental faculties for the extreme endurance needed.

The deep purple shadow cast by Mt. Rainier. One of my all-time favorite components of alpine climbing is how other-worldly everything looks above tree level. The other? Being self-sufficient in dealing with the elements.

Psychological Components

Succeeding on a high-altitude trip is an exercise in unknowns. If you are going with a guided group, you may not know any of the other participants until you arrive. You also cannot control the weather. While you can plan a trip during “optimal months” or “high season”, conditions vary annually, and El Nino, La Nina, and recent storms can all change things — not to mention global politics.

Skills day (day 2) at Camp Schurman with time for some hip stretching.

However, there are some things you can control ahead of time that can make you feel more comfortable on summit day, no matter where your adventure takes you.

Hydrate and fuel often

Consider setting a watch or phone alarm on your hikes to get into the habit of drinking every 30-45 minutes along with a light snack as you hike. Keep drink and food handy so you do not have to stop and remove your backpack whenever the urge to nibble strikes.

Day two breakfast before practicing skills. On 3-day a lot of time (and fuel) is used making sure everyone has enough water.

Gear Familiarity

For alpine starts you will be putting on crampons in the dark, tying knots by headlamp with cold fingers, starting a flame stove in the wind, and doing tasks on fitful sleep. Be as familiar with all of your equipment and gear as possible so that simple tasks do not use up precious energy or brainpower. Save it for the climb.

Heavy packs on the approach to Camp Schurman on the Emmons Glacier side. We did a 3-day climb July 7-9. — Knowing exactly where your gear is can help you be better mentally prepared. Heavy packs on the approach to Camp Schurman on the Emmons Glacier side for a July 7-9, 2017 trip.

Have a Mantra

Have a song you replay in your mind or some sort of saying you repeat to yourself whenever you start to feel overwhelmed. On Kilimanjaro in 2001 I used “Inch by inch, it’s a cinch” for the last push to the summit. And on Mt. Rainier I have told myself, “100 steps then look around.” When facing non-climbing tasks such as rehabbing my wrist, for example, I recently chose a small bite-sized goal like touching thumb and pinky together. Intermediate goals gives you something more immediate and possible to accomplish. Think baby steps.

Train Like You Will Travel

Listening to headphones on a climb is not the best idea. You want to be aware of your teammates and surroundings at all times. If you always listen to music or podcasts while hiking, include several hikes without earbuds so that you don’t become reliant on “entertainment” on long hikes. Likewise, if you always use two poles, try training with one so you will be comfortable having only an ice ax in your hand. And in the unlikely event that something should happen to your pole (s) you will feel more stable and confident hiking without if you need to.

The climb up the Inner Glacier, one of the steeper parts of the Emmons Glacier route on day one with full packs.

Set a Turn-around Time

Have, know, and stick to your group’s turn-around time. Having a set time can be a huge motivator that you WILL be able to rest and return at some point. This can help with pacing, and it is how guides gauge your progress. If you struggle to gain 500 feet per hour above base camp, they know you will be unable to reach the summit before snow conditions deteriorate. In something like rehabilitation, try a mini-goal of squeezing fist by X date and if it doesn’t happen, enlist help through a qualified physical therapist.

Practice Your Skills

The more familiar you are with the technical skills you will need on the trip — things ranging from roped travel to putting on crampons to self-arrest to cooking at altitude in the dark — the less brain power they will require. Having an extra day at high camp for acclimatization purposes and skills practice can make everyone on your team more attuned, relaxed, and ready for summit day. Likewise, along the way to getting published there are tons of skills to practice from honing your synopsis to line editing to knowing how to pitch your story to agents.

J. Sugarman demonstrates how to get your butt high and weight on the ice ax to stop yourself from sliding, a technique known as self-arrest.

Study the Route

Know what is expected of you and what the route will be like in terms of terrain, plans for rest breaks, and tricky navigation or technical areas. By understanding what you will face, you remove some “unknowns” that can be stressful. Study previous trip reports, talk with guides, other climbers who have done the route before, rangers at camp, or even descending climbers. Similarly, in the example of a fractured bone, know the path you are on. Ask questions!

Glacier Basin, about 3 miles from the parking lot, where many groups start to take their first rest break and soak up the view of the Inner Glacier, a steep climb on the way to Camp Schurman. Knowing what to expect helps you be mentally prepared.

Ready for Life

Ultimately, you can be in top physical condition and have great weather for your climb, but if you fumble with your equipment, get spooked by exposure, or forget to eat and drink regularly, you still run the risk of not reaching your objective. These are all things you can manage ahead of time if you know they are important. Now you do! Whatever your mountain, literally or physically, enlist the help of someone who has been there and can supply support and advice. And keep going. That’s the whole point of my previous blogs. Take it one step at a time. One chapter at a time. One fist squeeze at a time.