CourtSchurmanGO.com 2024-11-20

Client FAQs: on GORP, Trekking Poles, Pack Basics, and More

I’ve been fascinated by a pair of Cooper’s hawks raising four chicks in our neighborhood. They frequent our 3-tiered pond, the only known source of running water on our block. As I photographed them I pondered where to go with my weekly blog about change after three years of posting. Against a backdrop of hawk photos, I share answers to five client FAQs, frequently asked questions that multiple people have asked.

A beautiful Cooper's hawk perches in our backyard after bathing in our pond. — A beautiful young Cooper’s hawk perches in our backyard after bathing in our pond.

They include how to create GORP, basic hiking pack tips, squatting tricks in a home gym, how to preserve the life of your trekking poles, and initial steps toward getting a handle on compulsive overeating. If any of these resonate for you and you would like to read more, please visit the suggested links or leave a note in the comments so I know to expand in future posts.

1: What is GORP and How Can I Make My Own?

My hiking snacks almost always consist of electrolyte water, a few protein shakes, cheese or an apple, and homemade GORP. A hiking partner’s recent question surprised me: “What’s GORP? Can I have the recipe?”

I have never thought to make this into a client FAQ, but why not? Perhaps because I’ve known about the acronym Good Ol’ Raisins and Peanuts (GORP) for trail mix since my Girl Scouts days in fourth grade. It’s also known in places as “Granola, Oats, Raisins and Peanuts.” In verb form, it means, “To eat greedily.”

But not everyone grew up with scouting. While the basic recipe consists of raisins and peanuts, you can make your own out of whatever you prefer: take a nut (or two, even three) and your favorite dried fruit and mix them in a bowl with whatever blend of spices you like.

Seriously, it’s that easy. The gluten-free concoction I made to illustrate does NOT include peanuts or raisins (we’re out of both), but rather pistachios, cashews, pecans, slivered almonds, pine nuts, and a few dark chocolate chunks. Mix according to your preferences, availability, and temperature.

One client FAQs: how to make healthy trail-ready snacks. A hearty serving of well-mixed GORP, ready to bag for a hike.

Make-Your-Own

Wait, what? Why temperature? In summer, unless you like gooey chocolate-covered fingers, it’s best to avoid anything that might melt in the heat lest you get gooey clumps.

The possibilities are endless: experiment with shredded coconut, dried chopped apricots, golden raisins, dates (if you’re sensitive to sulfur like I am, make sure they don’t have any preservatives), hazelnuts, cereal bits (if you can tolerate cereal; I cannot), walnuts, butterscotch or white chocolate chips, macadamia nuts… The list is endless.

Be sure each ingredient is something you enjoy and is on your green foods list. Avoid adding fresh fruit to your GORP as it requires eating the same day you make it. Sometimes leftover GORP from one hike becomes a starter for my next. Enjoy!

Client FAQs 2: Pack Basics

Another client asked me to list what I consider basic pack essentials for a day hike up to ten miles. Client FAQs 2 is more common than you might think, and it gets asked a lot through the Seattle Mountaineers, an organization I’ve been a member of for more than 30 years.

For a packing list for a 6.5-mile hike to Talapus and Olallie Lakes on July 31, I started with the Ten Essential Systems and customized them to my needs. You’ll notice I didn’t carry a fire starter, emergency shelter, knife, or headlamp. In over thirty years of hiking, I’ve never used or needed any of the first three, and while a headlamp is a great idea if you think you’re going to be out close to dusk or before dawn, I time 98% of my hikes to start just after sunrise.

Author selfie in a burned-out tree near a single-rail bridge between Pratt Lake Trailhead and Olallie Lake.

Wearables

Comfortable hiking boots. My current boots are Keens over-the-ankle that have a wide-toe-box
Two pairs of socks: a lightweight liner and a mid-weight wool layer; if you anticipate lake wading, as we did in Olallie, a pair of wading shoes or flip flops and a small lightweight towel to dry off
An extra layer of clothes depending on the season – wind jacket or raincoat, down sweater, sunproof long-sleeved shirt, tucked into the bottom
Brimmed hat, bandana, and sunglasses to protect your face and eyes from sun glare

Consumables

At least two liters of water or the equivalent; I carry four, so if the trail is dry my dog and I have spare
Snacks you expect to eat plus extra in case you are out longer than you anticipated. Many people undershoot here. I always come back with extra.
Kibble and a leash, including attached spare baggies, for my dog

Homemade GORP consisting of cashews, pistachios, pecans, pine nuts, slivered almonds, and chocolate chunks.

Portables

A tested, adjustable pack that sits on your hips rather than your shoulders. Depending on what you plan to carry, they vary in size. The larger the pack, the more you carry. My go-to pack is an Arc’Teryx that I can use for day hikes or a 3-day climb of Mt. Rainier.
Trekking poles stuck in the side pouch; on this hike I never used them
Optional: a quarter sit-pad so I don’t have to sit in the dirt; on this hike I used it
Basic First Aid kit with 1/4 roll of toilet paper and plastic baggies, moist towelettes, aspirin/Ibuprofen, bandaids, and Moleskin; on this hike, I used a patch of Moleskin
Phone with Merlin Birding app, Notes, and camera. I strongly recommend GPS or map and compass, and the ability and knowledge to use them in case you don’t have cell service where you’re going or your phone dies. I use all three to record anything cool I might want to share in the future
Wallet with ID/cash in case you need something on the road

Change is all around us. Where are you trying to make a change?

Use this list as a starting point to create your personalized list. I am of the “better to have too much than not enough” camp, but I know Mountaineers minimalists who would scoff at carrying a sit-pad, extra food, and wading shoes. I once climbed with a gentleman who believed if he returned to his car without getting tired, hungry, or cold at some point, then he carried too much.

Client FAQs 3: Squat Tricks

Client FAQs 3 applies to every woman who enjoys wilderness travel. Several female clients have asked how to get more comfortable getting into a deep squat position for, ahem, obvious reasons. Below are links to two strength moves and two stretches to get you started.

Squat Variations

Do some wall squats to build up your isometric (holding) strength. The deeper you can go, until your thighs are parallel to the ground, the more comfortable you’ll be squatting in the woods.
Perform bench squats. If you have a way to set adjustable heights on a step or a stair, first make sure you can get up from a 17-inch (standard chair) height without hands. No problems? Decrease the height by one to two inches until you can’t go any lower, then practice hovering just over that height until you master it. Vary your foot positions wider or narrower, to see where you’re most comfortable. Keep lowering the height as you get stronger, ideally getting your butt to your heels (full range of motion). Be sure you’re not dropping onto the chair or bench; keep your movement under control lowering and raising.

Hip Stretches

Practice opening up your hips with a prone frog stretch to prepare for greater depth. I prefer the vertical version, shown below.
Another great hip opener, if you’re stiff in the hips, is the seated glute stretch, demonstrated below. Hold each 30-60 seconds.

The author performing the frog stretch in front of Little Tahoma on Mt. Rainier.

The author performing a hip/glute stretch at Camp Schurman on Mt. Rainier.

Client FAQs 4: Preserving Your Trekking Poles

Client FAQs 4 was a new-to-me question, one I thought had merit to look into more closely. A client asked whether people who use trekking poles on pavement wear them out with all the pounding on solid concrete. I got a suitable answer from here, namely, to first investigate whether you have rubber or carbide tips. Carbides are super durable on all surfaces; rubber tips will wear out eventually.

So, if you have carbide tips, you can be confident using them on anything; they can handle it. If you have rubber tips, investigate what’s beneath them, You may want to save the rubber tips for when you need them — i.e. to grip rock in the field.

Oh, to have the gripping power of a Cooper's hawk, perched on my car in the driveway! — Oh, to have the gripping power of a Cooper’s hawk, perched on my car in the driveway!

5: Tackling Compulsive Overeating

Finally, client FAQs 5 is more common than you might expect. With no single solution. The question: how to tackle a long — years to decades-long — history of compulsive overeating.

CE (sometimes called binge eating disorder) is very complicated and deserves more than a paragraph or two. But as a starting point, consider exploring one of the following steps that resonates most with you. And if you’re looking for compassionate support, I’m here to help!

Slow down and pay attention. We often go into autopilot to tune out. Before we know it, we’ve consumed much more than we intended. Permit yourself to be mindful and aware. You can still eat — just be present while you’re doing so. Enjoy your food rather than punishing yourself for something that happened earlier.
Learn what your unique hunger cues are. Look for the satiation sigh, your body’s sign that you have had enough.
Eat when you’re legitimately hungry. If you’re reaching for food for any other reason, pause and ask what you really need, rather than pizza or ice cream.

Brunch in North Carolina. If you can't eat it all, you can always leave some for later. And if you want more, and you're legitimately hungry, you can always have more. The trick is to learn to listen to how much your physical body needs, not your emotional body. — Brunch in North Carolina. If you can’t eat it all, you can always leave some for later. And if you want more, and you’re *legitimately hungry,* you can always have more. The trick is to learn to listen to how much your *physical* body needs, *not* your emotional body.

More Tips

Eat regularly, rather than dieting. Make sure you’re getting the essential nutrients. Sometimes people keep eating because their bodies need something they’re not getting enough of in their diet.
Stay active. Not only does this help all health measurements, but it can take your mind off your go-to: food.
Stop BEFORE you are full. You can always have more later when you’re physically hungry. (And if you’re thinking, yeah, no, Court, an 18-wheeler couldn’t stop this train wreck, you are not alone! See tip one.)
Finally, and perhaps the most important one, identify what triggers you. Every habit is there for a reason. You may have outgrown that reason, leaving you with a habit you wish you didn’t have. What new habit might you replace it with? And if you feel like you’ve tried everything under the sun, you may be in the frustrated, fail-constantly state of precontemplation, where you’re simply not ready to change. Yet. And that’s okay. There are still plenty of things you can try to take back your health. And I’m here to help.
For professional medical guidance, get help from a qualified caregiver.

Cooper's hawk fluffing his feathers after a bath in our pond. — Cooper’s hawk fluffing his feathers after a bath in our pond.

Client FAQs Takeaways

As C. S. Lewis said, “You are never too old to set a new goal or to dream a new dream.” In this eclectic post, I’ve highlighted five client FAQs. Each highlighted question was from a woman who was trying to make changes to improve her daily life experiences. Maybe you could identify with wanting a better energy snack (GORP) or getting stronger for hike performance (squats). If you’re a beginner wanting to get a backpack ready, you might have questions about what to pack (pack basics), or how to make sure you don’t destroy your gear while training (trekking pole tips). Perhaps you want to overcome habits that don’t serve you (such as compulsive overeating).

There's no clearer evidence of change than in watching the seasons pass. — There’s no clearer evidence of change than in watching the seasons pass.

Where are you trying to change? I love sharing my knowledge with readers and am actively seeking ways to get more helpful tips to you. But to do so, I need your input. What would you like help with? Please feel free to suggest ideas in the comments. I’m here to help you succeed. Let’s collaborate!

Take the Next Step: How to Conquer Daunting Tasks

This week I shared with my writing group that I was feeling a little discouraged about my lack of progress toward some of my business goals. One partner suggested I move my arbitrary deadline to after I receive the results of my NBC-HWC exam. As soon as I realized her idea was the most self-compassionate option, something remarkable happened. By removing the pressure, I started to move forward. It reminded me that the best way to conquer any daunting task is simply to take the next step. My ongoing journey through change includes photos from a recent hike to Olallie and Talapus Lakes.

Hiking is a great metaphor for attaining any goal. Sometimes fog makes it hard to see the next few steps in front of you. I've felt that way the past few weeks, trying to figure out what's next. — Hiking is a great metaphor for attaining any goal. Sometimes fog makes it hard to see the next few steps in front of you. I’ve felt that way the past few weeks, trying to figure out what’s next.

Set a Clear Goal

My hiking partner’s number one goal last week was to swim in an alpine lake. Knowing what I know about her abilities, I suggested we hike to Olallie and Talapus Lakes (6.2 miles/1220′ gain) in a new-to-her part of the Cascades known as the Alpine Lakes. Feel free to read about other tips on setting SMART goals here.

In comparing the specificity and singularity of her goal, I realized the next step toward my business goal of “finding new clients to help” was too nebulous. What kind of clients? How many? Doing what? How long? Helping how? And what do you DO to “market” yourself, anyway? Most importantly, could I be missing an important next step or skill that needed to be developed FIRST?

Ajax prepares to cross the first log bridge into the Talapus Lake basin.

Outcome Goals

Marketing scares me. The thought of it often prevents me from moving forward. As an introvert, I enjoy writing and helping people one-on-one or in small groups. But self-promotion makes me want to hide. Just as C. and I identified one goal for our hike – swimming in an alpine lake – I needed to identify an attainable goal for my business that I was ready, willing, and able to implement.

I realized my business goal was an outcome goal, over which we have zero control. Climbing Mt. Rainier is an outcome goal. But the weather might not cooperate, we may get sick, or a partner might get injured, any of which could thwart our best efforts.

The "elephant tree" on the trail between Talapus and Olallie Lakes, is a great photo opportunity. — The “elephant tree” on the trail between Talapus and Olallie Lakes, is a great photo opportunity.

Process Goals

However, we DO have control over process goals that increase our odds of success. Such goals might include hiking twice a week, eating sufficient protein, carbs, and fat to support our endurance efforts, getting adequate sleep, hydrating every hour, and participating in strength training several times a week. You get the idea.

So how might I change finding X clients in Y months — an outcome goal — to a process goal? What next step might I be missing? What actions do successful business people take? If I set a process goal to connect with like-minded people, instead of finding X clients, I might decide to send Z well-crafted emails or create a support group to encourage each other and brainstorm the next steps. That’s something I can get behind.

Your Turn

Jot down 2-3 goals you have. What part of your goals do you have complete control over? Can you identify whether they are outcome or process goals? Consider the skills you need or the next step you might take to reach them. If they are outcome goals, can you change them to be process goals? What does it do to your motivation to do so?

Planning and Preparation

We climb a mountain one step at a time. Likewise, entrepreneurs build a company one client at a time. Looking at the whole can be confusing, even overwhelming. If I’d asked C. in January whether she’d feel comfortable swimming in an Alpine lake by mid-summer, the answer probably would have been, “How?”

Every goal requires planning, whether you are focused on the outcome or the process. Look at the skills you need to acquire and start building them. For the hiker, this might mean learning how to do a step-up and getting comfortable carrying a pack. The small business owner might need to learn how to hook a prospective client in the first line of an email or get comfortable offering contests or promotions.

I don’t know who first said it — Benjamin Franklin? There’s a whole web page about it — but “A failure to plan is a plan to fail.” Tossing wishes into the wind won’t make them materialize. So, jot down several next steps – a rough plan – and you’re more likely to reach your goal.

Wading along the shore of Olallie Lake on a beautiful summer day.

Your Turn

Look at the process goals you came up with in step one. Pick one you’d like to strategize about. Brainstorm 5 different ways you might go about getting that process goal to “take.” If your goal is to connect with five prospects, plan how you might do so. By text? email? how many per day? at a meet-and-greet? conference? will someone you know introduce you?

Can you figure out how much time each path might take to get you closer to your newly defined goal? Do you have a deadline or time frame by which you would like to complete your goal? The more planning you can put into it, the more likely you are to reach it.

Take the First, Then the Next Step

The first step toward your goal can be the hardest, but there is only one first step. Being confident in your reason why is a huge part of finding motivation to move forward. I’ve learned during the past 15 months that creating tiny action steps – things you can do in five minutes – helps. How? By helping you build self-efficacy, a fancy term for the belief that you can do something. It also helps you build momentum.

As you take bigger steps, you grow in self-confidence and feel yourself capable of doing harder tasks. You flex your growth mindset and learn that mistakes and failures are merely learning opportunities. Before you know it, you amass enough wins to carry you ever closer to the finish line.

Happy C. at the Olallie Lake Basin Area map. Next stop, swimming!

Once we reached Talapus Lake, we continued up the steeper path to Olallie Lake. C. had done harder hikes, so we both knew she could do this one. When we reached Olallie Lake, I quickly changed into my wading shoes and plunged into the water. C. raced to join me, a stone’s throw away from accomplishing her goal. She dunked her head twice while I took a video and photos as proof.

Your Turn

Look at the planning list you generated in the previous section. Pick one item and break it down until you have five-minute, bite-sized action steps. If your process goal is to reach out to five people a week, and you’ve planned the first five people you want to contact, which ONE could you send, call, or text TODAY?

The Next Step: Persistence and Progress

If there’s one area of my life where I have persistence, it’s my weekly hiking. You could argue that making 27 trips to the mountains over seven months takes commitment and follow-through. I don’t think about it that much, I just do it. For me, it’s a habit I’ve built over many years.

I want to build a similar habit of connecting with people. People who are great at marketing would probably say the same thing–they just do it. What if I acted like I knew what I was doing? I’ve tried redoing my websites, running a contest, reaching out to people on my mailing list, offering free sessions, and contacting former clients. While some of these actions have generated results, it feels very slow. What if I just haven’t found the right “prescription” for me?

On our trip down, the fog cleared, letting us see blue sky and fall colors over the boulder field. Writing this blog post provides the same clarity and inspiration to keep on trying new things until I learn what works.

Instead of telling myself I’ve failed, I’m rewriting that message to “Try something else.” The next step I’ve taken this week is to create a few small online support groups in hopes that doing so will help build my confidence in running larger group sessions. I’m also contacting like-minded people for walk-and-talks to see what has worked for them. No matter what happens, I’m learning. And – gasp – yes, even having some fun in the process.

Your Turn

Every time you follow through on one of your difficult action items, find some small way to celebrate. Give yourself a sticker. Snuggle with your kitty or puppy. Go for a walk. Indulge in five minutes of mindless surfing (set a timer so you don’t get sucked into the void!) Find some non-food way to mark your accomplishments in the early phase while you’re trying to establish a habit.

Our final stop was about a mile from the trailhead, on an off-the-beaten-path pull-out where we got to enjoy the rushing stream.

By celebrating your progress, you make it more likely that you’ll succeed in your next challenge. Above all else, don’t give up! I’d love to hear about your successes in the comments!

How to Enjoy a Celebration Hike to Granite Lake

Last Monday, I completed the NBC-HWC exam, something I’d been working toward for the past fifteen months. On Wednesday, my daughter, my dog Ajax, and I enjoyed a celebration hike to Granite Lakes. How do you celebrate your achievements? For me, celebrating milestones through immersion in nature has always been a source of joy and rejuvenation.

Granite Creek under the bridge leading up to Granite Lakes during our celebration hike.

The Importance of Celebrating Milestones

Whether I’m commemorating a birthday or good news, my favorite reward is a celebration hike in the mountains. Anyone who has read my blog for a while knows this is not a new idea. What IS new, however, is my current reason for celebration.

In April 2023, I enrolled in a health coach certification program through Precision Nutrition. I’d done something similar seven years earlier. This time, however, I continued beyond the initial 20 weeks to complete the science units, coaching mentorship, oral exam, and the four-hour-long board-certifying national exam.

While I won’t receive the exam results until mid-September, I am nevertheless grateful for the journey. I will always remember the wonderful people I met through the program. In March, I offered clients, colleagues, and friends free coaching to complete 50 coaching sessions. We had so much fun that I toyed with the idea of offering free coaching to whoever might benefit.

I could think of no better way than to take my daughter and my dog to enjoy a fun-filled, beautiful summer day at an alpine lake. Nature is my ultimate reward.

My daughter approached the shallow, warm waters of Granite Lake where I was wading quite a ways from shore.

TAKEAWAY

How could you celebrate milestones (not involving food)? What might be fun to try if you wanted to do something involving nature? A trip to the beach, a sunset, viewing wildlife, or visiting a lake, stream, or waterfall can all be magical moments. And they’re great ways to expand your community awareness and life experiences.

The Symbolism of Reaching Granite Lake

Six weeks ago, I tried the same hike with Ajax on a beautiful early morning in June. I could hear the creek before I saw it. Ajax took a few steps into the creek and started to slip on a large rock mostly covered in water. He’s a pretty courageous little fellow. I know it’s too much for him whenever he balks. Instead, we headed for the ridge above Thompson Lake. Last week, however, we reached the lake and spent 45 minutes wading.

Likewise, the “first-time” obstacles I faced during the coaching program included actively participating in mandatory breakout rooms (I like to lurk with my camera off, which was frowned upon in the course); being mentored by two different coaches; passing an unnerving oral exam; and sitting for the final four-hour exam. In April during a birding trip in Texas, I almost talked myself OUT of even registering.

The raging creek turned Ajax around on Jun 6, 2024.

A more confident dog crossed the lower, mellow stream on July 24, 2024.

Regrets

The turning point stands out for me. In the car, my husband asked a simple question: “If you don’t take the exam in July, will you have any regrets?”

I regret not finishing my middle-grade novel, something I spent several years on. No need to make the same mistake twice. I swallowed all the doubt and fear that had just about convinced me that taking the final exam didn’t matter. As soon as we returned to Seattle, I registered for the July test and started to study.

While I hope I won’t have to “go back” and retake the exam, I now know that had I not gone as far as I could, I would have had regrets. What’s more, I realize how important it is for me to return to my middle-grade novel — no more regrets.

A Sitka columbine on the trail to Granite Lakes.

TAKEAWAY

Think about something you’re struggling with right now. A year from now, if you don’t pursue your goal with everything you have, will you regret it? If your answer is YES, then come up with several tiny action steps you might take to move forward. For me, marketing is my Achilles heel. Even though I feel stymied around growing my business, I know that every blog post connects me with someone, so I keep writing.

Quality Time with Loved Ones

We had additional reasons to enjoy a celebration hike. My daughter set a new personal record for her longest hike of the season (8.8 miles). She recently earned a 96% on a physics midterm (in Quantum Mechanics, no less.) She received confirmation that she has been accepted to help U.W. freshmen move into their dorms in September. And wading in balmy Granite Lake for 45 minutes? Priceless.

My daughter takes a selfie of us perched on a large rock in the middle of the shallowest part of the lake.

Even better, on the trip back to the car, we discovered several large patches of fresh alpine huckleberries and blueberries. Everything tastes better with fresh blueberries! Add to that a huge single scoop of Baskin Robbins ice cream in a waffle cone and the day can’t get any better. More mother-daughter memories to add to an ever-growing collection.

TAKEAWAY

Jot down 3-5 of your stand-out memories during your favorite celebrations. What makes them memorable? Was it what you were doing, or the people you were with? What would you say is your dominant sense? Are there themes you can identify that help you determine what “celebration” means to you? For me, hiking combines all five senses — tasting ripe berries, smelling the pine and cedar trees, feeling the lake lapping at my toes, hearing 21 species of birds, and seeing such wonderful scenery from the placid lake to the raging creek, the hues of green, banana slugs, and flowers. Anyone looking for a mindfulness treasure trove will find it in nature.

The Healing Power of Nature

Perhaps that’s why doing a celebration hike feels so special to me. I become mindful and present in the moment. And when I do get stuck in my head, I revisit positive thoughts about my accomplishments. After spending so much time worrying about the course and studying for the exam, during the hike, all I had to do was get my dog and daughter to and from the lake. Nature is our happy place.

Contented Ajax relaxed in the shade at the shore of Granite Lake.

For 8.8 miles, I counted stream crossings and listened for birds. We watched slugs sliming their way across the trail. We tasted 4 kinds of ripe berries fresh off the bushes, still warm from the sun. As I waded, all I thought about was keeping my footing and holding tightly to my cell phone. And the reverberating echo when my daughter whooped her joy? Unparalleled. A trip to the mountains resets me so I can focus on whatever comes next back home.

TAKEAWAY

Think about the last three times you were immersed in your five senses. Can you recreate those images? What were you smelling? hearing? feeling? tasting? seeing that was unusual or memorable? Every time I visit the mountains, I see or experience something new. Nature provides a feast for the senses in a way that I can’t get from habitual city life. Figure out when you can explore some greenspace near you, even for 15 minutes. You will come back refreshed.

Rejuvenation and Restoration

Consider your favorite ways to re-create yourself. Because when you are enjoying recreational activities in nature, you truly are “re-creating” yourself. I get to flood my five senses with fabulous natural details. Get into a more natural rhythm away from the hustle and bustle of everyday life. A celebration hike in nature can restore and rejuvenate you in fascinating new ways.

Our final rest break at the bench near the bridge.

But even if you choose not to do a celebration hike, the next time you have good news or a birthday coming up, consider how much better it might be to incorporate nature. Then share it in the comments so we can all enjoy and grow and learn.

How to Embrace a Beginner’s Mindset: From Peaks to Peace

Having just completed the NBC-HWC certifying exam this week, I’ve been contemplating what I’ve learned about myself over the past fifteen months. This week, I share the value of embracing a beginner’s mindset, particularly as it relates to hiking with two new partners.

One of my hiking partners poses with me at Squak's Debbie's View. — One of my hiking partners poses with me at Squak’s Debbie’s View.

Beginner’s Mindset in Coaching

After 40 years of hiking, I’m still learning new things about what recreation looks like for myself and others. My job as a coach includes helping individuals reach their outdoor goals safely. I adjust my mentoring style based on each individual. The process of achieving a desired objective varies depending on who is learning.

This year I acquired two new hiking partners. My 20-year-old daughter is relatively new to hiking and adores visiting alpine lakes. The other is a senior novice hiker, former triathlon racer, and two-time survivor of lung cancer. While mentoring them both, I’ve reminded myself of the value of embracing a beginner’s mindset in coaching. We’re all starting from somewhere, either from scratch or maybe from a setback. Where we start helps determine the path toward our goals.

Annette Lake, a hike my daughter did with me summers of 2023 and 2024 with vast improvement.

Starting from Scratch

When trying something new, first set reasonable expectations. Proper warm-up, pacing, nutrition intake, and progress look different for everyone. As you begin your journey, pay attention to your body’s needs to stay safe.

An example of setting reasonable expectations is setting an appropriate pace, which varies depending on the activity. Someone climbing Mt. Rainier with a guide service will need to be able to carry a heavy pack to Camp Muir in under six hours to get a chance to continue to the summit. But such a “do or die” approach on casual hikes is likely to backfire, especially with a novice.

A successful hike to Annette Lake earlier this summer.

Beginner’s Mindset with Teens

On my daughter’s first hikes, she would power ahead at a quick pace, only to drop back when fatigue set in. Rather than make suggestions (which often backfires with teenagers), I let her learn from her own experiences. A summer later, she understands that a steady pace – aka “Mom’s way” – results in sustained energy rather than bonking. On our first hike to Annette Lake in early June, she handled pacing like a pro. She just needed to permit herself to start slowly.

There is beauty in being a beginner – take advantage of it! Nothing compares to the excitement of trying something for the first time. Just remember to be patient with yourself. Don’t forget that your second goal (after being safe) is to have fun.

Beginner’s Mindset: Starting from a Setback

Returning to recreation after a long pause can be challenging. As our bodies grow and change, what they need to achieve recreational objectives also changes. My friend Cathy assumed from her triathlon days that activity only counted if you pushed yourself. Hard. But hard is not sustainable, especially when starting over.

Recreation looks different when you’ve survived lung cancer twice. Activities are not races, and it’s okay – strike that, encouraged – to start slow until your muscles, joints, and lungs warm up. Then, you can vary your pace as you feel comfortable, striving to stay conversational to avoid wearing yourself out.

Beaming smiles following Tradition Lake Loop in January.

Lessons Every Hiker Must Learn

I’ll never forget the first hike Cathy and I did together in January. We hiked the Tradition Lake Loop on Tiger Mountain. She was so excited and nervous, she hardly slept the night before. After a comfortably paced hike, we returned to the parking lot. She was beaming! We had completed the hike without her having any lung difficulties. Being kind to our bodies goes a long way.

Another component of understanding our bodies’ needs as beginners is proper hydration and fueling. During her hiking progression, Cathy experienced a migraine on one hike, dehydration on another, and intestinal issues on a third before eventually realizing that she wasn’t bringing or consuming enough water and food.

A happy Cathy on her way to becoming a seasoned hiker on Squak Mountain.

Learn from Mistakes: the Biggest Gift of a Beginner’s Mindset

Owning a beginner’s mindset means recognizing that it’s natural to make these mistakes when first starting. It’s up to us to listen carefully to our bodies and adjust appropriately. Most important, however, is learning from those mistakes. Learning when and how to snack and drink will build your autonomy and confidence. It’s not true that we’re only beginners once; anytime we try something new, we’re beginners all over again.

Now Cathy knows to arrive at the trailhead with a sling or pack containing snacks, migraine medicine, coconut water, and a protein shake. When she returns to the car smiling after a seven-mile hike with 1,600 feet of elevation gain, I know she has developed new skills that will help her reach her goals, both on and off the mountain. I love hearing that the mountains have become her “happy place.”

Proud and confident returning from Squak's Central Peak, her longest hike and highest point yet. — Proud and confident returning from Squak’s Central Peak, her longest hike and highest point yet.

Redefined Goals: Identifying Your Why

Purpose is fluid. As we age, our bodies’ capabilities change. When we explore new activities, our appreciation of the natural world shifts. And as we take on life’s challenges, our passions and expectations adjust. The why behind what we do is in constant flux.

I’ve coached climbers in the past whose goals were to achieve peak physical condition so they could reach the summit. Their why involved enjoying the climb without slowing anyone down. This has historically been my why too. But in recent years, my why has expanded to embrace slower things.

I make hiking a 5-senses experience, including looking for my shadow and cool photo opportunities.

Rather than quickly summiting peaks, I pay attention to birdsong and raging rivers. Depending on the season, I gather berries or take the time to identify flowers. Often I pause to shoot photos of my dog, the landscape, the foliage, or anything unique, such as my shadow or pack-carrying goats on a hike to Annette Lake.

The Search for BLING

I developed an acronym for my new why; BLING: a search for beauty, love, inspiration, novelty, and growth. Recently, I’ve enjoyed searching for BLING with my daughter as we explore her favorite alpine lakes. Having her as a hiking partner expands my trail possibilities, enhancing my sense of purpose, and providing me with memories that will last a lifetime.

Searching for BLING has become more important — and in many ways more enjoyable — to me than carrying a targeted amount of weight for a certain length and elevation gain in a desired time. If we can’t enjoy the journey, what’s the point in even taking it?

Pack goats on Annette Lake - a first for me in over 25 years of hiking. — Pack goats on Annette Lake – a first for me in over 25 years of hiking.

Instead of athletic metrics, I now consider who will be accompanying my hike and what unique features they might enjoy: running water for my dog, lakes for my daughter, and gentler grades for my novice friends. Hiking with people of various experiences and capabilities challenges me to grow and expand in ways I never experienced when my primary concern was reaching the summit.

Embrace Change and Continual Growth

Our perspectives, priorities, and whys change as we make our way through life. Cathy used to run to push herself hard; now she hikes to manage stress, overcome fears, and prove to herself that she can still get outside just as she used to when she was younger.

My daughter used to geocache and play in the creek when she was younger; now she swims in every alpine lake we visit. For me, hiking has become a welcome reprieve from work and life challenges, an opportunity to look for beauty, wonderment, and novelty. And a way to process the inevitable changes I face in anticipation of my new title as a credentialed Health and Wellness Coach come September. I embrace the two months’ wait as a gift, a way to process and prepare for the change.

My exploration of new-to-me hikes kicked off with this trip to McClellan Butte earlier this spring. I embrace a beginner's mindset as a way to be open to anything, from solo hiking to archery to a new career path. — My exploration of new-to-me hikes kicked off with this trip to McClellan Butte earlier this spring. I embrace a beginner’s mindset as a way to be open to anything, from solo hiking to archery to a new career path.

Shifting priorities as you try something new or navigate change through different life stages is perfectly okay. Above all else, remember to find joy in your journey and maintain that beginner’s mindset. It makes things a lot more fun.

Try This

If you’d like to use some of the principles in this blog post to contemplate change for yourself, experiment with a few of the following reflection or journal prompts. If you like, share what you discover in the comments.

Your First Hike

What excited you about it? How did you feel during and after the hike? What lessons from it resonate with you today? If you don’t hike, you can think about anything else you’re passionate about in which you benefited from having a beginner’s mindset.

Set New Goals

Reflect on how your goals have changed over the years. What new goals can you set for your hiking/sporting adventures that align with your current interests and capabilities?

Embrace Change

Reflect on a significant change in your life and how hiking/sport has helped you navigate that change. What parallels can you draw between your journey on the trail/court and your journey through change?

Nature as a Teacher

Think about what nature has taught you over the years. How have these lessons influenced your perspective on life, aging, and personal growth?

Share the Experience

Write about a time when you introduced someone else to hiking/hobby/sport. What was the experience like for both of you? How did it change or enhance your appreciation for the activity?

Expect the Unexpected: How to Embrace the Journey

My most recent hikes to Tiger and Cougar Mountains, and Rainbow, Island, and Olallie Lakes have paralleled my discoveries as I prepare for my July 22 NBHWC Board exam. Each hike has reminded me to embrace the journey, not just the destination, and to expect the unexpected.

Mt. Rainier as seen from the clearing on West Tiger 1 on June 21.

Expect the Unexpected: Bear on High Point Trail

At 8 a.m. on the summer solstice, Ajax, a friend, and I headed up the High Point Trail on Tiger Mountain. I’d never explored this particular trail before and was delighted with the shady meanderings. After about an hour, my friend announced she’d had enough, so Ajax and I escorted her back along the twisting path.

Just minutes below Ruth’s Cove, I saw a huge brown mass in the middle of the trail. Bear! It took one look at us and scampered into the woods, headed uphill. After that, we called “Hey bear!” back to the powerlines a quarter mile from the car, where we parted ways. No matter how many times I hike, I never plan on seeing bears. I’m coming to expect the unexpected.

Our hiking partner at Ruth's Cove on the TMT. Soon after this spot, she felt like she'd had enough so we hiked back partway with her. — Our hiking partner at Ruth’s Cove on the TMT. Soon after this spot, she felt like she’d had enough so we hiked back partway with her.

Bear, Take 2

Undaunted, Ajax and I continued back the way we’d just descended. No, I don’t have a death wish. And no, I don’t hike with bear spray or bear bells, having heard from rangers that bears are more attracted to the tinny inanimate sounds (do they think they’re birds?) than to people’s voices. I made sure I had a trekking pole out to make us look bigger if necessary

I frequently call out, “Hello bear, we mean no harm,” or something similar whenever I anticipate we may have company (Mt. Defiance and Granite Peak come to mind). Black bears are searching for food, after all, and as long as you leave them alone, they’ll leave you alone. Unless a mama has cubs.

Expect the unexpected. A single black bear on W. Tiger 1 just below Ruth's Cove. I didn't linger to get my big lens so the quality is shady/cell through ferns. — Expect the unexpected. A single black bear on W. Tiger 1 just below Ruth’s Cove. I didn’t linger to get my big lens so the quality is shady/cell through ferns.

When we approached Ruth’s Cove, I heard crackling branches. Something big rustled in the woods. This time I expected the unexpected. I started my vocal alerts so he’d know where we were. As we turned a corner, Ajax froze on point.

There in the woods, maybe 30 yards off, sat what I guessed was the same bear, eating. I called “Hey bear, have a nice breakfast,” and snapped a very quick photo before we continued steadily to Ruth’s Cove and beyond. Rule number two with bears, NEVER run. They think you’re prey.

Life Parallel 1

Instead of giving up on the day’s adventure, I used my experience and knowledge about wildlife to continue on the hiking trail I set out to explore. The bear and the new-to-us trail added an unexpected dimension of excitement, exploration, and challenge on an otherwise straightforward trail.

Spot the elephant! I love looking for hidden treasures in the foliage.

Likewise, as I studied for my exam, I discovered additional materials to review. While some might look at the added time and challenge with concern, or “How am I ever going to get through all of this?” the new information has provided rich nuances and subtleties I can use right now in my coaching practice. Win!

One in particular is called the “magic wand” exercise. Recently, a client expressed her wish for a juicy, colorful, crunchy, and delicious salad prepared by a professional chef. I asked her what one step in that direction might be. She decided to try a colorful vegetable or fruit in each salad until she discovered new favorite ingredients to put together for flavor and texture. Finding a treasure — a new tool — in the additional material reminded me again to expect the unexpected.

Expect the Unexpected: Coyote at Big Tree Ridge

The intended route was exploring the northernmost trails in Cougar, from Big Tree (west) to Wilderness (East.) Instead, we explored the west part of the park, north to south and back again.

Five days later, Ajax and I met a pair of friends on Cougar Mountain. We hiked up the Big Tree Ridge trail, spotting a coyote on the way to the Harvey Manning Trailhead, their turnaround point. If you haven’t guessed by now, I adore spotting wildlife.

When my friends returned to their cars for work, Ajax and I continued our exploration. My intention: find the connector trails to Wilderness Peak so we could explore the northern part of the park. I found a traverse map online and thought it was feasible.

There's still water flowing down Coal Creek Falls. But for how long? — There’s still water flowing down Coal Creek Falls. But for how long?

Once we reached Fred’s Railroad Trail, however, a new-to-me waterfall beckoned. We turned right rather than continuing left toward Shy Bear Pass. This allowed us to visit Coal Creek Falls en route to the Red Town Trailhead, which just reopened in June 2024 and which I’d never been to before.

Our ten-mile ramble included 24 bird species and visits to four trailheads. I gained a greater appreciation for the coal mining that occurred years ago within the park. The Cave Holes on the map indicated collapsed mines. Just when I’d forgotten to expect the unexpected, we spotted a deer near Clay Pit Road.

Life Parallel 2

During this second hike, I gained an appreciation for exploring new-to-me trails branching off of familiar trails. This works well on Cougar, Tiger, Si/Little Si, and Squak, areas that all have a vast network of intersecting trails.

The view toward West Tiger 2 and 3 shows the deforestation effects from a few summers ago.

As I plow through my study materials, I appreciate the interweaving of change theories I’m mastering, including the Transtheoretical Model (TTM) of change, Motivational Interviewing, Positive Psychology, and Nonviolent Communication (NVC). The past four months have helped me integrate the material into my coaching toolkit.

Where I am starting to expect the unexpected is to look for parallels and similarities between life and hiking. The mental intersections feel as solid as the labyrinthian trails on Cougar Mountain, with clues as to when and how to explore them depending on the situation.

Mt. Rainier peeks above a sea of clouds filling the valley just below Olallie Lake on the Pratt Lake trail.

Success at Island, Rainbow, Olallie Lakes

On July 2 Ajax and I visited Rainbow, Island, and Olallie Lakes at Exit 47. I wanted to beat the heat anticipated over the long July 4th weekend. Ajax and I hiked above the clouds on a beautiful morning and didn’t see a soul until we were headed down.

Of the three outings featured in this blog, this was the only day that we succeeded in reaching our intended destinations. We’d tried several times before (twice in March, Changing Seasons March 2024, Celebrate Milestones March 2024, and again on May 9) but turned back because of snow. My WTA trip report encapsulates our experience.

Ajax gazes out over Rainbow Lake on July 2. This was one of three lakes we visited on a summer-changing hike.

What’s Up with Ajax?

I never could have expected the unexpected this time. Despite giving Ajax a good 30-minute rest at Island Lake, when I packed up to head back, he refused to follow. My stomach dropped. Did he know something I didn’t? Could I carry him to the car if I had to? When the bugs threatened to eat me alive, I attached his leash and gently guided him out.

At times I grabbed his suitcase harness to support him out of the basin. Would he fit in my pack? How might I create a makeshift sling? Would there be any people who could help me if he refused to continue?

Pristine and frigid Island Lake with snow patches still evident across the lake. We spent 30 minutes here - dunking my feet - but Ajax didn't want to move. Did he know something I didn't? or was he just tired? I couldn't take the bugs. We had to leave. — Pristine and frigid Island Lake with snow patches still evident across the lake. We spent 30 minutes here – dunking my feet – but Ajax didn’t want to move. Did he know something I didn’t? or was he just tired? I couldn’t take the bugs. We had to leave.

Fortunately, as we descended from Pratt-Island junction, he seemed to improve; he even turned toward Olallie Lake to add a few more miles to our hike. Reaching three lakes was the original goal. But now I realize my overarching goal is way more important: having a healthy, unconditionally loving pet for as long as possible. Hikes or not. He comes first.

Life Parallel 3

By the time we got home, Ajax seemed to have trouble with his right front leg. Was it arthritis? Soreness? A thorn? He’s done 10-12 miles with me this year, so I know he’s capable of the mileage. The heat wasn’t an issue; we were in the shade and on the trail early. I made sure to provide plenty of food and water.

I did everything right. So what was he experiencing? Did he just have an off day? Or is this an indication of what’s to come? If I risk taking him with me in the future, what do I do if he refuses to walk out?

The bridge crossing heading into Olallie Lake Basin on our return.

Those thoughts turned to thinking about my upcoming exam. What do I do if I don’t pass? Have I put all my eggs in one proverbial basket, both for our hikes and for my coaching future? It dawned on me that I was asking the wrong questions.

The question I should be asking instead is: How can I expect the unexpected and grow from the side trips?

The Future: Expect the Unexpected

If a pilot is off course a significant percentage of the time but still reaches the destination through course correction, perhaps it’s time to focus on what benefits our detours provide us.

After another 15-minute rest at Olallie Lake, Ajax seemed ready for the final 75 minutes to the car.

For three years, I have written about our many adventures together as I explore change. I rely on Ajax for companionship and humor. There will come a time not too far away when I have to let him go. I’m not ready to face one of the biggest, inevitable, and worst changes of all: the loss of my best canine buddy and hiking partner.

But now is not the time for grief. Now is the time to appreciate the side trips and detours, embrace all the wonderful events of today, and enjoy the parallel journeys of studying and exploring whatever trails we can visit. I’m not giving up — not on the test, not on my hiking partner. He’s proven how resilient he is, and I will prove how resilient I am. No matter what comes next.