The (Realistic) Fitness Plan I’m Using To Get In Shape For Summer Hikes

I suck at consistency, but this really works

It’s been rainy most of the winter in the Bay Area.

Rainy weather = blue moods = cravings for hot cozy dishes and sweet treats. It’s unsurprising that I’ve put on some weight, and that’s okay; I’ll lose it all once the hiking resumes in earnest. Which it should, now that spring is properly here — and we’ve already booked tickets for some exciting outdoor adventures over the next few months. Yay!

Hiking is its own activity, though, with its own fitness needs. That’s why I’m currently on a program to get more toned in advance of the heavy trails. By no means am I saying one must look a certain way to hike — hiking is for people of all shapes and sizes. It’s more about choices that help me feel healthier, and therefore more capable of tackling long miles up steep terrain — and getting a trimmer look as a consequence.

(And while we’re on the subject, I want to be honest and say that I do enjoy the aesthetics of being toned too. Having been both overweight and underweight, I truly love the fit, lean look that comes from regular exercise, plenty of outdoor time, and good eating. No shame in that.)

So if you’re looking to get a little more in shape for summer, but aren’t great at strict regimes, here’s the realistic approach that I’m currently following as someone who loves exercise but also loves treats and naps. And yes, both of those make an appearance!

Calisthenics > Weight Lifting

Through January, February, and March, I made the mistake of continuing my regular regime — ie strength training with slow lifting and isolation exercises to build those individual muscles.

Which is fine, but wasn’t really helping me feel toned.

Going forward, I’m keeping most of the slow lifting and isolation work for summer, when I seek to maintain muscle mass while hiking. Now, I’m going for compound movements that burn energy faster while also building.

Calisthenics is extremely effective in that regard (seriously, I had no idea I could get that sore without weights), so I’m trying to get in a couple of sturdy calisthenics workouts of at least 40 minutes per week. Or, if I switch it out with a dumbbell workout, I’m going for something faster-paced and with lower weights so the focus is on endurance building — which is vital for long hikes.

More Cardio

I normally don’t like cardio workouts. They get me breathless and I don’t feel that sexy soreness of a strength workout afterward.

But cardio is super vital for lung and heart health, which I need to tackle those 20-mile trails and high-altitude peaks without passing out. So I’m integrating cardio in the form of:

• Two or three walks every week
• Walking workouts at home
• Dance/cardio/boxing workouts at home

I’m also planning to get into running, but that’s going to take its own time (I suck at running lol) so I’m not counting that as part of the program right now.

More Core Workouts

The core is so important for any kind of workout. It’s also the part of me I find hardest to train and use effectively. Haha.

I recently started swimming lessons, and even though I’m doing very basic moves (first-time swimmer), my core still burns all day after. I’m also working on more ab and plank variations during my other workouts.

Pro tip — even just holding an elbow plank for 60 seconds can seriously warm up your middle.

Getting More Sleep

I used to fight the nap impulse that would creep over me every afternoon.

Like you, I’d read all those articles decrying naps as lazy and how I should be working/exercising/saving the world instead.

But I’m making some critical lifestyle changes to boost my mental health as a solopreneur, and one of them is accepting that my body needs a little more sleep than average. 7–8 hours at night and 2 in the afternoon. That’s what keeps me productive and upbeat and helps me make the most of my workouts!

Also, in case no one told you, sleep is crucial for muscle recovery. Go build some booty while you snooze.

Eating Snack Plates for Dinner

This might sound like a recipe for disaster, but it’s exactly the opposite.

I got the idea from YouTuber Maverick Baking, who advocates intuitive and non-restrictive eating on her delightful channel. A typical snack plate might consist of

• a small piece of bread
• a couple of wedges of cheese
• a bit of salad
• a couple of dollops of sauce
• some black pepper on top
• maybe a piece of chicken or sausage.

It’s delicious, reasonably healthy, and can be quite filling — and as it gets hotter my appetite is a little smaller anyway, so I don’t always want big cooked meals.

Not Eating When I Don’t Want To

Earlier I’d make myself eat at lunchtime or dinnertime even if I wasn’t hungry. My rationale was that I wanted to avoid unhealthy snacking later.

Which is fair. But at the end of the day, my body knows best what it needs at any point in time. And if it truly doesn’t want to eat, it’s unjust to make it do so, even preemptively.

So I’ve been putting away half-portions of my meals if I don’t want it all, and eating lighter meals on days I don’t want big meals. What this usually translates into is three light meals per day rather than the two heavier meals I normally have. For instance, a couple of days ago I had

• A frosted cupcake in the morning
• Homemade mushroom risotto for lunch
• Chips and guacamole plus tomato soup and mozzarella for dinner

Granted, it’s a little junkier than my usual meals, but the quantities weren’t huge or anything. And it was complemented by swim class and a brisk 4-mile hike with 1100ft elevation gain — so all told a pretty balanced day.

Eating Treats When I Want To

The condition here is — I must truly want it.

A casual “Oh, a cupcake would be good” won’t suffice. I must truly feel the need for the cupcake surging through my body and mind and demanding immediate fulfillment. Sounds extreme, but when you really want something, that’s what it feels like! You just need to pay attention to the cues.

When you wait for those moments to indulge, you enjoy every bite of the treat and feel happier after having eaten it. Otherwise, when you’re eating mindlessly, you’re at higher risk of feeling weighed down and grumpy. No point in a treat if it doesn’t feel like a treat!

Drinking More Water

I can almost guarantee that you drink less water than you ought to.

I get it, I’m bad at remembering how much water I need to drink too. So I have a simple rule — every time I enter the kitchen for any reason, I drink a glass of water. It’s an instant refresher, staves off random cravings, and is a great way to ease screen-time headaches. Also, all those sexy digestive and recovery benefits. Chug that H2O, folks.

Takeaway

Unless you have competitive/professional sports goals, fitness is almost always simpler than you expect it to be.

I used to think I’d never look good unless I lived off protein powder and ran 20 miles a day. Turns out, all I need — and all anyone needs — is a balance of

• strength-building and fat-burning exercise
• outdoor activity
• homemade meals
• adequate sleep and hydration, and
• judicious indulgence to feel fantastic physically and mentally.

With this program, I’m all set to hit the trails looking like a snack. Armed, of course, with plenty more snacks to fuel that burn.