CourtSchurmanGO.com 2025-06-21

How to Make Change Stick: Client Questions Answered

We’re halfway through March Madness. I’ve set an intention to complete all of my practicum coaching sessions by March 31. The NBC-HWC (National Board Certified Health and Wellness Coach) certification requires fifty before we can sit for the 5-hour final in July. My clients and I have had so much fun and success that I thought I would share some of their insights with you. The four questions featured below illustrate how to take specific, concrete, simple steps to make change stick. Each is representative of how I help people through my new coaching company, Thrive Clues.

One way I make change stick is to get out hiking with friends. Ajax and a hiking buddy on Mt. Washington. I may be headed back there on Tuesday.

Increase Satiation of Lunchtime Salads

One client wanted help to increase the satisfaction of her vegetarian salads at lunchtime. She was already doing several things right: pre-purchased packaged greens thrown together with protein. Simple, quick, and effective. But she always craved something sweet afterward, even though she was full. Perhaps you can relate. To make change stick, we needed to find an easy solution that was readily available.

I asked what her source of fat was. Bingo! We found the missing piece. We discussed how she could try adding a thumb-sized portion of avocado oil, olive oil, or half an avocado like the picture below.

Try adding avocado oil, olive oil, diced avocado, or guacamole to a salad to add sustenance and increase the satiation impact (make it more satisfying and last longer.)

A week later, she reported that she was astonished at how one simple change made the salad so much more satisfying. She felt sated longer so she ate less the rest of the day. She no longer overdid it on dessert. Win!

Do you have a tricky meal you’d like to overhaul? Send me an Email to set up a FREE 15-minute consultation to troubleshoot your problem.

Make Change Stick: Increase Autonomy In Hiking

Another client loves to hike, but it seems she does better when someone else sets up the destination and meeting times. She also likes having someone with her while she gains confidence and familiarity on new-to-her trails.

To increase her autonomy and self-sufficiency, we developed a new hiking plan. She would continue to hike with me every other week on new-to-her “stretch” trails, which would build her confidence. On the Tuesdays between our hikes, she would explore a trail on her own that we’d already done together.

Since she’d participated in five consecutive hikes, we talked about how she might increase her weekly exercise to support her new passion and make change stick. When she suggested walking four days a week, I gently reminded her that going from one day of exercise per week to five might feel overwhelming. We’re shooting for success, not shame, guilt, or blame. Going from one to two weekly workouts would feel more sustainable. It could help her build a new exercise habit that will stick.

What a difference a week makes. On March 5, Squak had several inches of snow at the summit. This bench had a warning sign on it.

One week later, on March 12, we had sun, hail, rain, and high winds. But the bench and snow were gone.

Nudge the Notch

By taking small steps, what I call “nudging the notch,” you can sneak up on your goals without pain, injury, overwhelm, or strain. She finally agreed to add just one thing. After reviewing how to set SMART goals, she decided to add a weekly walk between hikes.

Are you having difficulty figuring out how to set up your hiking training? Send me an Email to set up a FREE 15-minute consultation to troubleshoot.

Add Protein to Breakfast

What if you have four habits you want to incorporate, today? At Thrive Clues we use Precision Nutrition principles of identifying the “low-hanging fruit” or the “big rocks,” meaning those habits that are easiest to change or make the biggest impact.

One of my long-term clients wanted to investigate eating more vegetables, controlling portion size, adding healthy fats, and getting a better handle on breakfasts. All are great habits, at the right time. When I challenged her for the next week to start with one thing, she chose to focus on breakfast. Once she proves she can make change stick around breakfast protein, she can go on to others.

It is not unusual for me to have veggies and lean pork for breakfast. Who says we can't? — It is not unusual for me to have veggies and lean pork for breakfast. Who says we can’t?

Breakfast Defined

For many people, “breakfast” means either sausage, bacon, eggs (high fat and cholesterol) or pancakes, donuts, waffles, or pastries (high fat, sugar, and gluten) or perhaps cereal with milk or yogurt (processed foods). Breakfast is literally whatever food we use to “break our fast.”

We discussed what her current morning meal looks like and what her ideal might be. When she asked me what I eat for the first meal of the day, I said I start with protein which often means leftovers from the night before. Homemade pad Thai, ground chicken with half a Japanese sweet potato, and pulled pork and veggies don’t sound like “breakfast foods” to most people. Why not?

A sample breakfast: 2 slices of melon, half a Sumo orange, a healthy dollop of guacamole, 3 strips of lean bacon, and two small gluten-free rice flour tortillas. All homemade. All delicious. And decaffeinated Market Spice tea. — I quit eating cereal years ago. A common breakfast: 2 melon balls, half a Sumo orange, a healthy dollop of guacamole, 3 strips of lean bacon, and two small gluten-free rice flour tortillas. And decaffeinated Market Spice tea. All homemade. All delicious.

General Mills, Kellogg’s, and other producers of cereal know exactly how to make palatable, highly addictive foods. Psst – sugar! Take a look at your labels. I challenge you to find a tasty cereal that has under 6 grams of sugar per serving. They don’t exist. Those that do taste a little like twigs and bark.

What Protein Do You Like?

Instead, I invited her to think WAY outside the box to find what proteins she likes. Could you make a morning meal around salmon and eggs? What about a chicken thigh with a little rice and guacamole? A lean burger patty could be very tasty any time of day. And don’t forget protein shakes for those rushed mornings when you want something easy that will support you. The first step is to rewrite old scripts.

Would you like to discuss redefining your meals so that you get away from old habits that no longer serve you? Send me an Email to set up a FREE 15-minute consultation.

Make Change Stick: Reframe Exercise as Movement

The most common conversation with clients I’ve had the past two weeks has been to reframe exercise as moving the body. Anything other than sitting on the couch or lying down counts. How relieved people are when I say they don’t have to go to the gym for an hour-long sweaty sufferfest. Nor do they have to endure mind-numbing time on the “dreadmill”. Some of my conversations revealed that clients are a lot closer than they thought to the national recommendations for movement.

One of the questions I ask my coaching clients is to think about activities they've enjoyed in the past. SCUBA? Zumba? Biking? Golf? Anything is fair game. By choosing things you ENJOY you're far more likely to stick with them. — One of the questions I ask my coaching clients is to think about activities they’ve enjoyed in the past. SCUBA? Zumba? Biking? Golf? Anything is fair game. By choosing things you ENJOY you’re far more likely to stick with them.

National Guidelines

The US Department of Health and Human Services (HHS) recommends the following Physical Activity Guidelines for Americans. It’s a 118-page PDF document so I’ll summarize. All adults (with modifications for age/abilities) should aim to get the following movement per week:

AT LEAST 150 minutes of moderate-intensity movement — anything that gets the heart beating faster. This could be dancing. Walking a dog. Caring for horses. Carrying golf equipment for 18 holes. Pickleball.
Or, if not point one, AT LEAST 75 minutes of high-intensity movement. Jogging. Swimming laps. Vigorous bike riding. Cross-country skiing. Hiking with a pack. Boxing intervals that leave you breathless.
AT LEAST 2 strength training workouts per week that involve all the major muscles in the body.
For seniors, including balance training is also important.
There are additional benefits to doing more than 300 minutes of movement per week.

Icicles forming at the bottom of a log on Squak Mountain ten days ago. If you can walk, you can hike. Why not explore the wonderful world around us on foot? — Icicles formed at the bottom of a log on Squak Mountain ten days ago. If you can walk, you can hike. Why not explore the wonderful world around us on foot?

How do you stack up? Are you getting close to the national movement guidelines when you look at what you do in a week? If not, how might you get more strength training or aerobic movement? What do you need to do to make change stick?

If you are struggling to find enjoyable ways to move your body, send me an Email to set up a FREE 15-minute consultation. Let’s get you on the path toward making change stick.

Abundance: How to Identify and Appreciate It Now

Two years ago after breaking my wrist, I wrote about abundance and joy in a blog post featuring Ingrid Fetell Lee’s book, Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness. Last week, I visited my family in North Carolina which led to discussing inspiration. This week’s reflection follows from taking a course about cultivating an abundance mindset. What can you do to identify and appreciate your abundance?

One of the many things I appreciate this year is having an abundance of opportunities on Tuesday mornings to enjoy nature. Last week the new snowfall created childlike wonder and joy at the beauty surrounding me. Bullitt's Fireplace near Central Peak on Squak Mountain. — One of the many things I appreciate this year is having an abundance of opportunities on Tuesday mornings to enjoy nature. Last week, the new snowfall created childlike wonder and joy at the beauty surrounding me. Bullitt’s Fireplace near Central Peak on Squak Mountain.

Joy, Enough, Inspiration, Change

In previous posts, I’ve explored the themes of joy, enough, inspiration, and change. Since I have not yet figured out how to create a custom-search feature on my blog, I took the liberty of sharing the first three links for each major topic for your ease in accessing them.

On Joy: How to Hold Your Own Joy Treasure Hunt; Slow Down to Find Joy In Simple Pleasures; and Forest Bathing: How To Get Started, among others.

On Enough: I Am Enough: Acrostic Poems about Change and Growth; Keep it Simple and Good Enough in your 2022 Goals; and How to Rewrite the Rules at Peek-a-Boo Lake, among others.

On Inspiration: Inspiration is Everywhere When You Look For It; Inspiration from Life and Literature on Managing Pain; and Finding Inspiration in Life and Graphic Novels, among others.

On Change: Discipline Equals Freedom: How to Dive Deep into Change; Ripple Effect: How Tiny Changes Make a Powerful Impact; and Five Stages of Change: Am I In The Preparation Phase along with a whopping 93 other posts that include “change.”

That’s an abundance of advice. And only one of the many areas where I currently notice and feel such wealth.

Abundance of space and solitude. I encountered very few people on Squak the day after a fresh snowfall. These two hikers came up from a different path and sat enjoying hot beverages at Bullitt Fireplace when Ajax and I continued to Central Peak. — Abundance of space and solitude. I encountered very few people on Squak the day after a fresh snowfall. These two hiked a different path and enjoyed hot beverages at Bullitt Fireplace as Ajax and I continued to Central Peak.

What Is Abundance?

What comes to mind when you hear the word abundance? Shoes? Debt? Free time? Opportunities? Problems? Money? Do you feel a lack or a lot in your life?

You can have abundance anywhere, not just in material wealth. Think about personal growth, close relationships, and your creative and lifetime experiences. For this article to be effective, before continuing, please pause, pull out some paper and a pen, or open a blank page on your computer.

For one minute, first define what abundance means to you. What emotions come up? What desires?

Now take a few minutes to jot down 5-6 areas where you currently feel you have abundance.

Walking in a Winter Wonderland, Let It Snow, and Let It Go are three songs my mind goes to whenever there is fresh snow. I have an abundance of mental music to draw on; my mind is like a perpetual DJ playing whatever song I want. — Walking in a Winter Wonderland, Let It Snow, and Let It Go are three songs I replay whenever I encounter fresh snow. I have an abundance of mental music to draw on; my mind is like a perpetual DJ playing whatever song I want.

Finally, take another 2-3 minutes to write down where you would like more abundance. These will be helpful in a few journal prompts coming up in this post.

Abundance, Scarcity, and Should Defined

Abundance is defined as “a large quantity; ample, copious, plenty.” Some go so far as to add “more than you need.” Tama Kieves’ 30-day Moneyshift program introduces the concept in the context of personal well-being and fulfillment rather than monetary or material acquisitions.

Scarcity, on the other hand, is the opposite. In economic terms, it means demands outweigh the supply. Here I’m using “scarcity” in terms of our mindset. Do you find yourself using the phrases “never enough”, “must do,” or “should“? What would it feel like to replace those phrases with “more than enough,” “choose to do,” and “choice”? What would it take for you to shift to an abundance mindset?

One step you can take to appreciate your abundance is to pay attention to what brings you joy. Where do you have abundance already? Where would you like more?

If one of my clients is using a lot of “shoulds” and “have tos,” I introduce the following exercise to bring their attention to it.

Stop Shoulding All Over Yourself

Take out a piece of paper and write in huge block letters the word “SHOULD.” If you use HAVE TO, NEED TO, GOTTA, MUST – these are all of the “should” variety. Write them down.

Now, take paints, colored pencils, markers, or ink pens and scribble all over your chosen word. No more shoulding on yourself! Instead, start noticing whenever you use that word. Who says? What is the voice making you feel like you have to do something? What would happen if you never did?

Now, think about what it would feel like to stop, reflect for a moment, and replace SHOULD with CHOOSE. If you’re like me, the pressure dissipates. There’s more freedom and joy. The only things we all must do is die and pay taxes. Everything else is our choice.

Try This: Find Abundance In Your Life

To find your next step in cultivating a new mindset, take some time to identify where you already have plenty in your life. Below are 3 journaling prompts. Spend a few minutes on each one. Then, reread what you wrote and write for another minute. In journaling terminology, this is called a “reflection.” Doing so will help you gain more clarity and solidify the idea in your mind. Share it in the comments, if you like.

Overcome Scarcity

Reflect on a recent situation where you felt a sense of scarcity or lack. What EXACTLY triggered these feelings? The more specific you can get, the more it can teach you.

Now, rewrite the scenario from an abundance mindset, focusing on the resources and options you have available. How does it feel to approach it from a different mindset? The more you do this, the more you teach your mind that there is another way to think.

Abundance in the Everyday

Identify and write about moments in your day when you experienced joy, connection, or satisfaction. Perhaps you already did this as an earlier exercise. If not, try it now.

Can you identify abundance in those moments?

How can recognizing these moments more often shift your perspective toward a new mindset?

Abundance vs. Scarcity Mindset

Think of an area in your life where you frequently feel scarcity. Now, list five abundant resources (such as emotional, knowledge, social, financial, etc.) that you already have in your life that you could apply to this area.

How does focusing on these resources change your perspective?

My hiking buddy Ajax investigates a snow-laden branch.

Your Turn: Take Action

To help change anything, including a mindset, it is necessary to take action. Here are some possible steps. Pick one to play with for the next few weeks and see what happens. Then experiment with another. And if you come up with an action item not mentioned, please share it in the comments so we can all grow together.

Try new experiences to expand your sense of possibility and joy.
Look for occasions when you are viewing life through a scarcity lens and see if there is an opportunity for personal growth and greater satisfaction by viewing it through the lens of abundance.
Embrace all of the choices and opportunities around you.
Practice gratitude daily. How many can you write down? The more you see them, the more you attract.
Set intentions that align with your values and abundance.
Invest in relationships and community as sources of enrichment.

According to my spiritual coach, Tama Kieves, who has taught principles of A Course In Miracles for over 30 years, by focusing on all the areas where you already have abundance, you will attract more abundance. Focus on scarcity will create more lack. But abundance creates more abundance.

Abundant peace on a trail where ours were the first tracks of the day. A hiker and her dog. And solitude all around.

Inspiration is Everywhere When You Look For It

I just returned from a wonderful week-long visit with my parents and youngest brother in Asheville, NC. Part of my intention was to help in whatever way I could. In doing so, I discovered that by helping them, I helped myself even more. I left Thursday feeling well-rested, hopeful, and inspired. Inspiration is everywhere when you look for it.

The north end of beautiful Beaver Lake in North Asheville, a place I visited three times during my visit to walk and bird.

Everyday Inspiration Surrounds Us

We get in such deep ruts in our lives, chasing deadlines and digging out from mountains of to-do’s, that sometimes it takes a complete change of surroundings to see things differently. I came away with a deep appreciation for the tiny, everyday things that supply inspiration.

By the time my brother arrived Sunday afternoon, I felt rested and ready to begin a few house projects my parents had ready for us. Their tidy house and manicured lawn stayed that way the whole visit, inspiring me to tackle my own home this year.

Even raking leaves in February, browsing at local shops, or spending time watching pups frolic at a dog park can provide ample sources of inspiration. The magnets on the left were from Diamond Brand Outdoors in downtown Asheville close to a restaurant called The Blackbird Restaurant where 107 blackbirds grace one long wall and a mural of blackbirds covers another.

Worth a few chuckles and shares on my blog.

A wonderful reminder to myself of my 2024 intention to shift my mindset.

Tiny Daily Examples That Made Me Smile

At every turn, this trip reminded me of several guideposts for an enjoyable life:

Try something new every day. My father has a “penny jar” where he puts in a penny every time he tries something new, proving you’re never too old to explore, learn, or grow
Seek wonder around you through all five senses. Grace Coddington got it partially right with, “Always keep your eyes open. Keep watching. Because whatever you see can inspire you.” I’d use “Sense” instead of see. Birdsong, pungent flowers or savory food smells, soft fur or wet grass underfoot, and delicious foods can also create inspiration.
Be amazed by the simple things. If you’re acting in Zombie mode, simply going through life by rote, perhaps it’s time to make some shifts so you can better appreciate the life you’re living.

Homecooked brunch of leftovers. I’ll take this over restaurant food any day of the week.

Pay attention to what makes you smile. Funny magnets. Hearing a wild turkey gobbling at dawn — after trying to find one three mornings in a row. Creating a smiley face in a flatbed of birdseed. Trying to figure out how to open the door to a Tesla vehicle. Finding “You are enough” and “You matter” cards on my morning puzzle or near my water bottle.

Musical Inspiration

Three musical moments stood out that I might not have paid attention to if not for reflecting on inspiration.

My mother invited me to attend a low-enrollment, in-person Zumba class on Tuesday. This would be a great opportunity for me to point out anything I saw that might help her get more from the class. I found myself participating fully in the back of the room, smiling through most of it simply because… I loved the music. It had been over a decade since I’d attended organized fitness classes. I was surprised to find out how much I miss it.

My parents inspire me. Nearly 60 years together and while they both do things that irritate each other – such is life – their bond is stronger than ever. Dinner at Zen Sushi, a new-to-us-all dine-in experience.

Another unexpected source of inspiration was watching the jukebox musical romcom movie, Mamma Mia, with my parents. This is rare as my father tires more easily these days and likes to retire early. But he stayed up well past his bedtime so we could watch as a family. For days after, we would break into songs or try to remember what scene went with which music. My favorites? The Winner Takes it All, Mamma Mia, and the opening musical score. Can you say chair dance?

Finally, I delighted in grabbing several moments to play piano on the instrument I grew up with. My mother had it tuned before this visit, and while it felt different from mine, it still felt great to play. The takeaway is continuing to enjoy music daily, such as playing piano and flute duets with my daughter.

Extraordinary Inspiration in Unexpected Places

I returned home late Thursday evening. Friday morning, I found another source of inspiration. A client I’ve been working with for a year arrived for his weekly personal training workout with me.

This amazing gentleman kicked off his day at 7:45 with an hour of balance, strength, mobility, and flexibility training with me. He then rattled off that he was to have an hour of bodywork, some singles tennis, and an afternoon of cross-country skiing.

You’d never, ever guess that he’s 94. May we all be as resilient, capable, and fortunate as he is. He’s one of my real-life heroes.

Community and Collectives

Two additional sources of inspiration come from the local community.

My Monday Morning critique group consists of six women who might someday dub themselves the “Dig Deeper Dames.” We have been writing together for over ten years. Since January 2014 we have shared our lives, fears, and struggles. Each person brings decades of experience and a unique perspective to share with each other. Those ladies inspire me every week.

A rock garden on one of my walks at Beaver Lake provided a source of inspiration: a heart rock for my mother’s collection and a Beaver Lake memento as a reminder of my birding outings.

I also gain inspiration from clients who trust me with their daily battles and setbacks. It takes real courage to open up and share fears, failures, setbacks, and worries. When clients do so, they help make me a better person, a more competent coach, and a light or beacon of hope to everyone I come in contact with.

Your Turn to Be Inspired

Now it’s your turn. I’ve shared where my sources of inspiration came from this past week. Delicious food. Bird walks at Beaver Lake. Riding in a Tesla. Generosity from my youngest brother. Compassion for one another. Accomplishments of clients. Music and moments of reflection.

If you’ve never experienced a Tesla, do so. It’s worth trying at least once. My brother is very courageous!

Inspiration is everywhere if we open our hearts, minds, and senses to discovering it. Where do you find inspiration? What helps you to grow and transform? Please share your experiences of finding inspiration in unexpected places or within your community so we can all be inspired.

How To Focus on Process Goals While Hiking Margaret’s Way

On this week’s hike along Margaret’s Way on Squak Mountain, my hiking buddy and I discussed goals. I described the difference between process goals and outcome goals. If you have a particular goal that you never quite seem to reach, it could be that focusing on process goals could better serve you. Let’s take a closer look.

Starting up the trail toward Margaret's Way on Squak. We had an opportunity to discuss process goals and outcome goals. — Starting up the trail toward Margaret’s Way on Squak. We discussed process goals and outcome goals.

Intentions Links

One important note before I dive in: If you’ve been following my blog for a while, you may know that I prefer to write about “intentions” rather than “goals”. To me, the word has a kinder, gentler, less guilt-provoking feeling to it. Less emotional baggage. Here are several posts on setting intentions from the past year that you might find helpful.

How To Set Intentions for the New Year January 2023

Mt. Washington: How To Set Intentions May 2023

Murky Middle: How to Follow Through on Intentions June 2023

How to Grow a Hiking Practice on Squak Mountain January 2024

A break in the clouds cast Ajax's shadow as we returned to a viewpoint along Margaret's Way. — A break in the clouds cast Ajax’s shadow as we returned to a viewpoint along Margaret’s Way.

Process Goals vs. Outcome Goals

Whether you use “intention” or “goal” the result is similar. Onward. Outcome goals are those results you’re striving for, like finding a life partner, landing a dream job, or publishing a book. Focusing solely on outcome goals can cause anxiety, lack of control, and demotivation if they seem impossible to reach. What’s more, outcome goals often neglect the journey and can lead to dissatisfaction regardless of your achievement.

Process goals, on the other hand, are the bite-sized actions you take consistently that are directed toward your goal. Focusing on process goals leads to increased motivation, a greater sense of accomplishment, and empowerment. Stringing small successes together leads to positive momentum and helps you get unstuck.

The three outcome goals I will use to illustrate how process goals work are the following:

Reaching a certain weight
Climbing X mountain
Being happier

Ajax looks back as if to ask, "Which way, Mama, Bullitt's Fireplace or Debbie's View?" — Ajax looks back as if to ask, “Which way, Mama, Bullitt’s Fireplace or Debbie’s View?”

Keep in Mind SMART Goals

Whether you embrace process goals or outcome goals, make sure each of your goals is a SMART goal. Make each goal specific, measurable, action-oriented, realistic, and time-stamped.

Having a clear outcome goal is like knowing the endpoint, your destination on a map. But even airline pilots are off-course the majority of the time. Their process goals keep them on track so they arrive at the right airport.

It is far easier — not to mention more self-loving — to focus on what we can control than to worry about those we cannot. We have zero control over the weather, other people’s opinions or comments, or politics. But we can control where we choose to live and visit, what we make other’s thoughts mean to us, and what news station we listen to.

THINK ABOUT THIS:

Discover your underlying WHY. What would accomplishing your goal get you or do for you?
How would your life be different if you reached your goal? If you know you run on adrenaline and want to climb Mt. Rainier purely for the thrill of it, will that be enough, or will it just be one in a series of conquests?
What are you really seeking, and why?

Beautiful ferns grace the trunk of this tree.

Process Goals for Reaching X Weight

Imagine that your goal is to lose 20 pounds in three months by sticking to your exercise and eating plan. While it is specific, measurable, action-oriented, realistic, and time-stamped, it is still a little nebulous. The uncertainty comes from “exercise and eating plan.” We all know that moving more and eating less or better should take us to weight loss. But will your exercise and eating plan be the right one?

What if you focused, instead, on process goals? What do people at their setpoint weight do? A new process-goal plan might look something like this:

Drink a 10-ounce glass of water first thing in the morning, one with each of three meals, and one before bed. 50 ounces, tied to specific actions in the day so they’re easier to remember.
Move the body at least thirty minutes a day outside in whatever way brings me joy.
Eat a palm-sized portion of protein at every meal or snack opportunity.
Shut off electronics 45 minutes before bedtime and go to sleep at the same time each night.

Outcome goal: shoot a great photo of a gray owl. Process goals: watch birds twice a week; shoot a photo every day; carry binoculars on walks and practice spotting a bird before bringing binoculars to my eyes.

By nailing down the habits a healthy person has, and instilling action items specific to reaching that goal, you will feel better, maintain lean muscle mass, move more comfortably, alleviate stress, reset your Circadian rhythms, and direct yourself naturally and organically toward your outcome goal.

Process Goals for Climbing Mt. Rainier

If your goal is to climb Mt. Rainier, the outcome goal is reaching the summit and coming back down safely. What would the process goals look like?

Carry a pack weekly, increasing mileage, elevation gain, and pack weight no more than 10% per week
Twice a week, strengthen the legs, back, and core specific to carrying a heavy pack for three straight days over challenging terrain
Take a skills training course or find a professional to teach you about knots, rope handling, crampon use, and navigation
Practice fueling (protein and carbs 100 calories each) and hydrating (four ounces of water or electrolyte solution) every hour on conditioning hikes
Ask guides, your coach, or rangers about the best window of opportunity to climb to increase the chance of having favorable weather, then practice in all conditions so you’re ready for anything

You can see that the process goals above are completely within your control. See if you can think of five more process goals you might do to help increase the likelihood of reaching the outcome above.

Little Tahoma from Camp Schurman on Mt. Rainier. The shadow behind is Rainier's shadow. — Little Tahoma from Camp Schurman on Mt. Rainier. The shadow behind is Rainier’s shadow.

Process Goals for Being Happier

To come up with process goals for being happier, first, identify what brings you joy . Joyful Rejuvenation is one of the seven pillars of wellness I coach active, stressed women on at our new health and wellness company, Thrive Clues.

Please note that “being happier” is nebulous. Without more context, you could achieve it simply by finding a dollar bill on the ground. It is also highly individual and based on your values, personality, and identity.

While one person might define “happiness” as having material wealth and the ability to retire at age 50, someone else might define it as working until age 100 because they love it so much, as long as they can hike once a week with their dog.

Ajax and a sculpture of a canine relative at nearby Olympic Hills Elementary School.

Here are a few process goals for being happier that appear to be universal:

Have consistent, regular social contact with people who bring you joy and support you
Move the body at least 30 minutes a day in whatever activity brings you pleasure
Manage your stress by planning on doing something you enjoy daily

Final Thoughts

We learn best from each other’s experiences and our own mistakes. If you would like to share what has worked for you regarding process goals, please share in the comments below. A few parting thoughts:

Identify specific actions that are within your control.
Break down each goal into smaller, manageable tasks. This will enhance the clarity of what you’re going to do, when you will do it, and it will help you track your progress.
Enlist the help of an accountability partner, friend, or coach who will support your efforts.

How To Warm Up, Pace Yourself, and Hydrate While Hiking

Earlier this year, I introduced the idea of how to grow a hiking practice. While my hiking partner undergoes physical adaptations after only three hikes, I’m noticing subtle mental transformations which I’ll describe in my next post. Join me in learning how to warm up, pace yourself, and hydrate while hiking. We have also included a bonus one-minute video on how to perform the rest step for anyone traveling above 8,500′ elevation.

Tip 1: Let Your Body Warm Up

For our first hike to Tiger, I shared the Tradition Lake Loop with my partner. At 3 miles and 150′ of elevation gain, it’s a perfect test for someone who is returning to the mountains after an absence or for someone who wants to gain experience and confidence in wilderness exploration.

Question: My hiking partner asked me: Why are the first five minutes of every hike SO HARD?

Ajax and my hiking partner at the toppled bus on the Bus Route of Tiger Mountain.

Answer: it takes a few minutes for your body to warm up, especially if you’ve been sitting in a car for a while. As you would with any gym workout, prepare your body for exertion by easing into your pace. Many people plan a clothing break at about minute 15. Others strip a layer at the trailhead, knowing they’re going to warm up quickly.

During the first five minutes of any workout, your heart works harder to deliver blood and oxygen to the firing muscles. Once that flow is established, you should feel more comfortable. Runners call it “hitting their stride”. It’s similar for hiking.

TAKEAWAY: Be gentle with your body. Start a little slower than you normally would. Allow at least five minutes to get your body used to moving. You might even try walking around the parking lot for a few minutes before you put on your pack.

Tip 2: Pace Yourself

On our second hike, I decided to see how she handled some elevation. We headed up the West Tiger 3 trail toward the Talus Rock Trail, aiming for a 3.5-mile loop with 800 feet of elevation gain.

Question: What do you do if your body wants to start and stop all the time?

My hiking partner looks relieved to have finished most of the elevation gain. If you learn to pace yourself, you'll have a much more enjoyable time on the trail. — My hiking partner looks relieved to have finished most of the elevation gain. If you learn to pace yourself, you’ll have a much more enjoyable time on the trail.

Answer: Learn how to pace yourself. As soon as we shifted into traveling uphill she asked for a rest. Several minutes later she requested another. She asked why her thighs were burning. I explained that she was in her anaerobic zone, which couldn’t be sustained for longer than 1-2 minutes at a time.

Instead, we continued uphill at a slower pace that allowed her to travel without huffing and puffing. She sustained a more constant and comfortable rate without stopping every few minutes. A classic case of the tortoise beating the hare.

BONUS VIDEO: The Rest Step

Similarly, when climbers get above 8,500′ they often feel light-headed, dizzy, or nauseous. Using the rest step allows their legs to rest with each step so they, too, can keep going at a constant steady pace. Here is a brief video demonstrating this technique.

TAKEAWAY: Start-and-stop pacing is the quickest way to tire yourself out. I learned that the hard way on my first Rainier climb 30 years ago. Instead, find a pace that you can keep going for at least 30 minutes without stopping. That is your “endurance zone” pace for the day.

Ajax shuns the camera for this first Tiger Tuesdays group photo.

Tip 3: Hydrate

For week 3, we reversed the direction of our second hike. This time we warmed up on the Bus Trail, climbed the Section trail, and descended via the Nook Trail.

Question: How do you keep yourself from bonking on the trail?

Answer: If you start slow and pace yourself, another great strategy is to stay hydrated. On our first two hikes, my partner chose to drink in the car before and after the hike. On the third, I suggested she bring a water bottle so she could drink on the trail.

Ajax and I explored Tiger soon after a health scare in 2021. Nothing keeps me from the rejuvenating solace of the woods.

The result? Increased stamina and increased performance. Certainly, her body is adapting to the hiking after three weeks. But it also could more efficiently deliver blood and nutrients to the working muscles. In week four she’s going to bring a few snacks. As her body adapts to the distance, elevation, and in time, lightweight, she’ll see carryover into other realms of her life.

TAKEAWAY: Hydration and fuel are key to performance for any outing longer than about 90 minutes. If you feel like you “bonk” on the trail and you’re not carrying water or food, try it. You might see amazing results.