So, you’ve booked a Nefeli Nine Retreat. What next? As you prepare for your rejuvenating week of mindful movement and outdoor adventure, there are a few things you can do to set yourself up to fully enjoy this transformative experience. Whether you're a seasoned adventurer or a first-time trekker, here’s my list of tips to get you ready, ensuring that you arrive feeling strong, centred, and ready to embrace the journey ahead.
Three months before your adventure:
Every journey starts with a simple step (and a pair of good shoes).
Your feet are going to be doing a lot of work, so the most important tool in your belt is a good pair of hiking shoes. For our hiking retreats ankle height shoes work a charm, but if you’re planning to do some bigger hikes in the future, I would recommend eventually investing in a sturdy pair of boots. Keep in mind that for maximum comfort it’s always best to wear your shoes in!
In for the long haul: Start incorporating endurance training in your lifestyle
Endurance training is a crucial aspect of preparing for hiking. Once you begin a hike, turning back is often not an option—though there are exceptions, this is frequently the case. One simple way to start building endurance is incorporating it during your regular training in the gym: when you start feeling tired, instead of taking a break, try to slow down, find a rhythm and keep going. Hiking is not a sprint – it’s more like a marathon, and it does require you to be able to continue as far as you can.
It may sound counterintuitive (and frankly a little awful) but when we’re on a hard hike, (and especially when we’re going uphill) the best way to conserve energy is to avoid the urge to make frequent stops. It’s much better to slow down a notch and keep going - and if you’ve already trained your body to do that, it’s much easier to tap into your inner rhythm. Rest, of course, has to happen at some point so don’t worry: we always have a few spots planned out for a good break – and obviously a delicious snack too.
3. Fit for fun: add cardio, strength training and stretching to your training
Yes, endurance is key but hiking also requires strength and stamina- and to balance it all out, a bit of stretching to show some love to the muscles that will be working extra hard for you!
Here are some of my favorite strength exercises for hikers:
Step-Ups: They’re a great exercise as they mimic climbing steep inclines while strengthening quadriceps, hamstrings, glutes, and improving balance.
Reps: 3 sets of 12-15 per leg. Slowly add weights.
Weighted Squats are great for building leg strength and core stability for handling uneven terrain and heavy backpacks. You can do back squats, front squats or goblet squats.
Reps: 3 sets of 10-12.
Lunges (Forward, Reverse or Walking) are fantastic for building single-leg stability, strengthening glutes, quads, and hamstrings, and enhancing balance.
Reps: 3 sets of 10-12 per leg.
Plank Variations: who doesn’t love a good plank? Joking aside, we know it’s one of the top exercises to strengthen the core, which is vital for maintaining balance and posture on uneven trails.
Hold for 30-60 seconds, or try variations like side planks or shoulder taps.
Reps: 3 sets.
Deadlifts help to build posterior chain strength (hamstrings, glutes, and lower back) for carrying heavy packs and descending steep slopes.
Reps: 3 sets of 8-10.
Start journaling to keep track of your progress and thoughts.
I did mention it was a transformative experience, and the best way to keep track of your transformation is to write it all down! Start by setting some intentions for your journey, why you chose to do it and what you expect its outcomes to be. Reflect on your thoughts and feelings, vent when you get tired or when you’re feeling unmotivated, track your progress and notice how your feelings and expectations shift (or stay the same) as you move closer to the date of your trip.
One month before your adventure:
Gradually amp up what you've been doing
If you’ve stayed consistent, by now you will have already noticed a change in your strength and endurance levels. Keep going by gradually (and mindfully) advancing your training and expanding your edge.
Remember to eat well
Proper nutrition is another way to keep your body and mind strong and happy and it can work wonders for your energy levels, endurance, and recovery.
Build a balanced diet by eating a variety of nutrient-dense foods:
Carbohydrates: Prioritize complex carbs like whole grains, sweet potatoes, quinoa, and legumes to store energy as glycogen in muscles.
Proteins: Include lean proteins like chicken, fish, eggs, tofu, and Greek yoghurt to support muscle repair and recovery.
Healthy Fats: Avocado, nuts, seeds, and olive oil provide sustained energy.
Anti-Inflammatory Foods: incorporating foods like berries, turmeric, ginger, and fatty fish (salmon, mackerel) can help you reduce muscle soreness and inflammation.
And of course, don’t forget to stay hydrated!
Begin hydrating early by drinking plenty of water daily.
Add electrolyte-rich foods like bananas, oranges, and spinach to maintain proper hydration balance.
3. Stay motivated:
Return to your journal
Looking for some motivation to help you stay consistent? Ask it from yourself!
Look back to your journal and remind yourself why you made this choice in the first place. Help yourself get back on track by reflecting on all the progress you’ve made so far and keep going!
Get inspired:
One of the best parts of booking a trip is the time spent daydreaming about it before you get there! Go through the gallery on our website and look through our instagram to remind yourself of what’s in store. You can also look up your destination on Google, Pinterest, Youtube, Tiktok or even a book or magazine of your choice for extra inspiration.
One week before
You’re almost there! Here are some final thoughts to keep in mind before your journey starts.
Remember not to overdo it: You want to be fit, but you also want to fully enjoy your week with us! Keep training but make a note to yourself to rest so you can arrive with a full tank – we’ll take care of the rest.
Go through your packing check list
Make sure to also bring your journal so you can complete the tracking of your journey from start to finish. Add your final takeaways and see how the experience measured up to your expectations from it, as well as the changes you’ve noticed in yourself throughout this process.
And that’s it! Get ready to experience the adventure ahead – we’re certainly excited to guide you through it!
If you haven’t booked your retreat with us yet and this post got you in the mood for adventure, why not explore our offerings? Take a look at our Spring Dates and find the experience that’s best for you.
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