CourtSchurmanGO.com 2025-06-23

How to Enjoy Rain: Try a Foggy Hike to Mason Lake

On Tuesday, August 20, my daughter and I added another hike to our “recently completed Alpine Lakes” list. I’d given her the choice between Mason Lake and Blanca Lake. We decided to save Blanca for the following week, hoping for better weather. Our foggy, soggy visit made me think of how we might more fully enjoy rain. The berries, changing fall colors, and fading wildflowers reminded me of how the changing season parallels life changes.

Mason Lake on a foggy, midweek August morning.

Why Hike in the Rain?

Most people would argue that summer in the Pacific Northwest is the best time to hike. My daughter, dog, and I disagree. I prefer hiking in the early morning, on shaded trails, or on overcast days to avoid heat and energy-zapping sun. As wildfires over the past few years have made summer hiking less pleasant, I’ve grown to appreciate shoulder season hiking. I’ve even written about enjoying rainy-day hikes including Wallace Falls (Father’s Day 2023) and McClellan Butte (May 31, 2024).

Rain keeps temperatures more comfortable and crowds away. When we arrived at the popular Mason Lake trailhead at 8:30, there were only ten cars in the parking lot. And by the time we returned, we counted thirteen. Usually, by 2 on a summer afternoon, the Mason Lake Trailhead lot is full to overflowing.

We had a foggy, rainy start to our trip. A little over an hour into our trip we found a way to enjoy rain by stopping at a vista which revealed dramatic clouds moving quickly in the valley below us.

Rain helps minimize the dust and reduces fire threats. It adds texture, flavor, and dimensionality to atmospheric photographs. Unfortunately, on this hike, my daughter forgot to charge her phone on the hour-long drive, so she started the hike in a sullen mood. While I promised to take whatever photos she wanted, I also wanted to protect my phone from the rain. As much as I wanted to enjoy rain, the reality is it can destroy your phone!

Rain Considerations

My new waterproof Frogg Toggs rain jacket worked great, but without pockets or a long hem to cover my shorts, I had to keep my hand over my phone to keep the rain from soaking in. I’d left my pack rain cover at home, but at least I had a plastic bag to protect my wallet and journal. After hiking 1.6 miles, we stopped to take a break before the trail started to climb in earnest. One look at her “drowned cat” photo (her coat was water-resistant, not waterproof) had us both cracking up. The silence was broken, and we could enjoy ourselves.

Takeaways

If you are considering hiking in the rain, you might want to add the following items to your basic packing list to stay comfortable.

Waterproof jacket and pants
Pack cover to keep your pack contents dry
If you don’t have a cover, a trash compactor bag inside of your pack also works great
Gaiters, which are ankle covers for your boots to keep rain (and snow) out of your boots, and socks dry
Cell phone protector – I just ordered one for my upcoming trip to Iceland, since we’ll be there at the start of the rainy season

Enjoy Rain as a Seasonal Transition

Our hike to Mason Lake presented us with three gifts that reminded us of our goal to enjoy rain: we caught the tail end of wildflower season, including Beargrass stalks, fireweed, Indian paintbrush, pearly everlasting, and lupines. While we only heard seven bird species, we spotted a pica and heard several others in the talus slopes.

Indian Paintbrush and raindrops lead to charming photos.

Maples just beginning to show fall colors.

The maples are just starting to turn color in places, sparking joy in me as I recalled some glorious fall hikes I’ve shared in this blog, including last year’s October hike to Granite Mountain and another to Snow and Gem Lake in 2022. While fall feels like it’s arrived earlier than usual this year, I know when I return from Iceland there will be plenty of opportunities to catch beautiful fall colors.

And the best seasonal transition of all is TONS of delicious thimbleberries, blueberries, and huckleberries. We spent an hour collecting huckleberries near the lake and as we traversed the boulder field, in part waiting to see if the clouds would disperse and also because we’ve enjoyed other hikes to collect berries including on Mt. Catherine two summers ago and last August at Peek-a-Boo Lake.

My daughter heads up the rocky trail toward the ridge crest, through fireweed, ferns, and picas.

Takeaways

Change is hard but unavoidable. We may want things to stay exactly the way they are, but maybe we can build our “change muscles” by identifying things to look forward to. For hiking in the fall, fewer people on the trails, beautiful autumn colors, and cooler temperatures excite me even though I know one of my summer hiking partners will be returning to college soon. I can continue to enjoy rain for the next eight months.

Losing a hiking partner – temporarily or permanently – may feel like a huge loss, but when I think about trails I could explore that my current partners cannot, I get excited about the possibilities. A mother facing an empty nest might embrace change as a way to learn more about herself and where she wants to head in the next few years. Someone starting a new job might anticipate meeting different people, receiving benefits, and learning new skills. Just as Mother Nature adapts to the changing seasons, so, too, must we.

We encountered an adorable Bernedoodle named Maple who made me miss Ajax even more.

Navigating Unpredictability

One thing we expected from a mid-August hike was warm temperatures so we could swim in the lake. With temperatures in the low 60s, we didn’t see anyone swimming, but we did see one family carrying fishing gear. Back home at the last minute, I shoved a fleece jacket and down coat into my pack. They’re light and compressible. I never expected we’d use both on the descent. Something else I will add to my pack for future hikes: a large gallon-sized bag or collapsible plastic container that doubles as a berry bowl or trash container.

What I did not expect was slowing down as we traversed the boulder field. Historically, I’ve sped up to get to the shade so the heat won’t negatively impact my dog. But without him along, and with so much to see in the open space, we took our time to enjoy the berries, picas darting among the rocks, and changing foliage.

The most enjoyable part of this trail was heading through the boulder fields where critters, berries, and early fall colors surprised us at every turn.

Takeaways

As with any change journey, if we have an end destination but relax our “rules” or “shoulds” for getting there, we can enjoy side paths that crop up unpredictably. Think about the last big change you encountered. What were some unexpected obstacles you had to overcome? What did they teach you? When do you most enjoy rain?

Change has taught me over the past three years that things always work out. They may not work out the way I initially expected they would, but humans are remarkably resilient and adaptable beings. I continue to learn to trust the universe and myself.

A tiny chipmunk stuffs berries in its cheeks before darting away.

Enjoy Rain through Mother-Daughter Bonding

During the first 1.6 miles of the hike, my daughter trudged out in front of me. I hung back to shoot pictures of the bridge over the falls. Was there something more than disappointment at not charging her phone? Could I come up with a game for us to play? Were there more topics I could bring up besides what we’d already discussed in the car?

When we laughed at the wet-cat photo and enjoyed exploring the boulder field, all my worries disappeared. It turns out my daughter had an upset stomach from eating too many raisins too quickly. But she didn’t share that until we were headed down.

By the time we reached the sign at the turnoff for Bandera Mountain and Mason Lake, my daughter was more talkative, more engaged, and more cheerful, perhaps because the rain tapered off. Maybe because she knew we were getting close to the lake.

Maybe she was reflecting on everything she accomplished this summer. She aced an Intro to Quantum Mechanics course at UW, her first summer class ever. She also worked part-time helping several neighbors, entered three projects at the Washington State Fair, and passed the written test for her driver’s permit. In a week our family will be driving around the Ring Road in Iceland. If I think my life is full of change, hers is in even more turmoil. Silence doesn’t necessarily mean disappointment. It can also mean deep thinking. Perhaps she doesn’t enjoy rain as much as she says she does.

Takeaways

Our parental role over the past ten years has evolved from disciplinarian to consultant, as we relinquish responsibility and let her struggle to make her own decisions. As someone who bordered on a helicopter parent, letting go has been a challenge. However, seeing her evolve into the confident and competent young woman she is brings me immense joy.

On the hike down, my daughter wore my down jacket and I wore my fleece. This time of year in the Cascades we usually have hot, dusty days but fall appears to be here early this year. I miss certain aspects of childhood, but I love the confident young woman she's become. — On the hike down, my daughter wore my down jacket and I wore my fleece. This time of year in the Cascades we usually have hot, dusty days but fall appears to be here early this year. I miss certain aspects of childhood, but I love the confident young woman she’s become.

And having her along on hikes the past two summers has been a real blessing. We may not have been able to do as many this summer because of everything she has going on, but that has inspired me to reach out to other people. Her evolving role as a university student and workforce member has paralleled my evolving role as a health coach, confidant, and solo hiker. While it’s sad to leave the childhood years, I’m excited to see what comes next for us both as we move forward.

Embrace Change with an Open Heart

Hiking provides me with focused time I don’t get anywhere else. I’m looking forward to visiting Blanca Lake with my daughter in a few days, our last big lake hike of the summer before she returns to the university as a junior. When we’re in Iceland, I’m sure we’ll have inevitable conflicts and clashes that occur when three strong-willed people travel together for two weeks.

The shore of Mason Lake near one of the camping spots. We'll return next summer so we can try swimming when it's warmer. — The shore of Mason Lake near one of the camping spots. We’ll return next summer so we can try swimming when it’s warmer.

Whatever change you are experiencing, nature can guide and inspire you. I always have more clarity when I return from a walk with Ajax or a hike in the woods. Perhaps the single most important revelation for me is I am more present away from home than in any other place. I notice things I don’t see anywhere else. I’m ready for the next chapter.

If you have any tips on how you enjoy rain, or revelations you’ve gleaned from your time in the mountains, please share them below. I love hearing comments from readers.

Three Bears: How to Survive Encounters on Tiger Mountain

My precious hiking companion, Ajax, is nursing a strained left hind paw. This has led to nostalgia and heightened senses for me on my most recent hikes without him, including last Friday’s epic hike on Tiger Mountain. I dubbed my WTA trip report “Courtilocks and the Three Bears.” Trip reports are factual representations of hikes to help other hikers decide on gear, appropriate trails, and any lessons learned. Here I share what it was like to encounter three bears without my trusted sidekick.

The view of West Tiger 2 from West Tiger 1. Timber harvesting from several years ago has left the summits bare but the wildflowers can be spectacular.

My Dogless Adventure Begins

Last week, Ajax strained his left hind leg. When he wouldn’t put any weight on it, we took him to get X-rays. They indicated general wear and tear, nothing that would require surgery. However, the sedative they had to use aggravated his digestive tract for several days. He didn’t want to eat. There was no way he could hike a mile, much less ten. Wanting to stay near home, I headed to Tiger Mountain to try a hike I’d only done once before.

This was the first time I’d hiked solo – no people, no dog – in many years. Maybe ever. As I drove to the trailhead, I kept imagining Ajax lying stretched out behind me — even turned once to check on him, before remembering he was home. When I put on my pack, I opened the back door, half expecting him to leap from the back seat. But I was alone. A steller’s jay cawed a welcome. Aloud, I said, “You’re still with me, Little Man.”

The last time I did this hike was late morning on June 21. Ajax nearly cooked. This time, it was windy, overcast, almost chilly.

High Point Trail Encounter

I headed up from the High Point Trailhead just after 6 a.m. on August 16th. My hike up was pleasant enough, even uneventful. Until 10 minutes before I reached the summit of W. Tiger 1. Branches crackling left and right made my heart race. Deja vu! My senses had already been on high alert for 90 minutes, without Ajax around to assist me with his keen ears and nose.

My calls of “Hey bear, I mean no harm, bear” were as much to calm me as to alert whatever was out there. To my right/west about 25 yards away I saw several tall ferns and Devil’s clubs shaking as something big moved away from me. I didn’t linger to get eyes on it. My heart rate increased and my head said, Keep moving steadily.

I found fresh bear scat on the path between the two bears, ten minutes below West Tiger 1 summit.

To my left/east in a valley, more Devil’s clubs swayed as another big creature moved away from the trail. Cripes, am I between two bears? I saw fresh bear scat in the middle of the trail and knew these could be two of the three cubs I’d learned were in Tiger’s forest on June 21.

By this time, my heart was racing, and not from exertion. I had to get out of there, but which way was safer? My only saving grace was they seemed to be just as nervous around me as I was around them. They didn’t want to have anything to do with me. But what about Momma? The only way past seemed to be — loudly — walking briskly straight through.

Decision Time: A New Route Down

Once I came out of the woods ten minutes later at the Tiger 1 viewpoint, I felt like I’d escaped danger. Winds buffeted me, but at least visibility was greater than 30 yards. I doctored a blister, ate some nuts, added a layer of clothing, and pondered my best course of action. I felt I’d already used all of my good luck, so I headed west toward Tiger 2 and 3 instead of descending the way I’d come.

Maybe if I descended via the Section Line trail (to avoid any crowds coming up West Tiger 3), I could cut east toward the Tiger Mountain Trail (TMT) and bypass the bears. If I rejoined the TMT far enough below where I’d spotted them, I could return to my car without having to walk half a mile along the paved Frontage Road.

The TMT, RR Grade, and West Tiger 2 summit sign, five minutes above/beyond where I spotted the third bear.

My plan was working beautifully. Once I reached a sign pointing to “TMT, West Tiger RR Grade, W. Tiger 2 Summit 1.2 miles,” I thought I was golden. But five minutes beyond the sign, something larger than a dog, with black fur, spooked and scurried away from me along the path. Holy smokes, I just had a visual on a quick bear cub. Could I have just spotted three bears in one day?

Three Bears Added Miles and Murat’s Bridge

Since this cub was ahead of and below me, I pivoted 180 degrees and went back up the way I came, wracking my brain to think of another way down. Maybe the unmaintained K3 trail would work. I found the appropriate sign, headed down, and found myself on a long, unfamiliar bridge signed “Murat’s Bridge.” How can I be lost when I know exactly where I am? Or thought I did? What now?

The 200-foot long Murat's Bridge crosses a ravine to connect the TMT to High Point Trail. — The 200-foot-long Murat’s Bridge crosses a ravine to connect the TMT to High Point Trail.

I continued across the ravine, hoping to solve the unfamiliar bridge mystery. Fortunately, a trail runner and his dog trotted by. He assured me the TMT would join with the High Point Trail at a junction just beyond the ravine. On the other side was a small mailbox, a photo with a Saint Bernard, and some flags.

Missing my dog, I wondered briefly if the bridge was some sort of pet memorial. What a cool idea. But the sign said (1980-2013 RIP) so Murat must have been a person. By digging into online resources later I discovered that the family who donated engineering costs for the bridge had a son, Murat Danishek, who endured a multi-decade battle with a congenital heart defect. His own Shorecrest High School senior project novella was titled “Escape from Khasden,” published posthumously.

Add Three Bears, Subtract Ajax, What Remains?

My 11-plus-mile journey and 4000 feet of elevation gain with three bear encounters felt epic in ways I never would have imagined when I left the car. In a way, I’m glad Ajax couldn’t come because I’m not sure what he would have done with three bears so close to the trail.

Yet each time I crossed running water, I thought about pausing so he could drink. The only times I stopped all morning were to repair my feet and stow my poles. He would have loved the shade and cooler weather compared to our summer solstice hike. And he always loves meeting other dogs (I saw three).

From the long journey with added miles and elevation, the adrenaline rush of the bear encounters, and very few breaks, it’s no wonder I felt elated, lucky, but also emotionally tired when I reached the car. My senses had been on overdrive, interpreting every snap, crackle, and pop as a potential threat. I don’t think I’ll return to the High Point Trail without a partner or my dog, just to be on the safe side.

Ajax enjoyed a long drink near Ruth's Cove on June 21. How would he have reacted to three bears? — Ajax enjoys a long drink near Ruth’s Cove on June 21. How would he have reacted to three bears?

Bear Takeaways from Three Bears Encounters

If you’re going to hike alone where you may encounter bears, call out to inform them where you are. Carry a whistle in case you need to bring attention to yourself. Bring bear spray only if you know full well how to use it. According to rangers, the inanimate sounds of bear bells pique bears’ curiosity, while loud human voices drive them away. Use trekking poles overhead to make you look bigger. And never, ever run or they’ll see you as prey. These three bears didn’t want to interact with me; they just wanted to eat in peace.

Ajax Takeaways

More than ever, I want my best canine buddy to return to full health so we can hike together. Our hike to McClellan Butte (see my blog post from May 31) proved to me that I can confidently explore new-to-me trails. This trip taught me that I am completely self-sufficient in the mountains, with or without partners. I’ve identified several 13-16 mile trips I’d like to do this fall that most of my current hiking partners are not interested in doing. When I return from Iceland, I trust myself to be able to do them alone. A huge win on my change journey.

ADDENDUM:

A reader brought this sign to my attention with this comment: “Black bears are very shy. In the Sierra, it is illegal to use bear spray on them. But they are very pesky; ordinary noise-making is just not enough anymore. One ranger at Charlotte Lake put up a handwritten sign saying that you should chase them yelling as if you were intending to kill them and eat them. They will run away in terror. Their advice is to keep chasing them as long as you can. I have sent you a photo of the sign.”

Thanks, Ellen!

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.