Hi friends! Happy Friday! I hope you’ve had a wonderful week. Is it me, or did this week fly by? Also, I don’t know what it is, but I’ve been feeling a bit down/defeated/extra stressed this past week. I think it’s the fact that school starts soon – I can’t believe it – and everything else going on, but let’s just say I’ve been partaking in a liiiiittle more retail therapy than normal lately. Some recent that make me smile:
(The plants are going crazy with all of this monsoon rain)
My favorite people:
Pic by Liv:
She likes to be held and sang to like a baby 😉
I’m definitely looking forward to a family trip next week and swim time this weekend to shake off some of the funk.
In the meantime, let’s talk about some faves! It’s time for the weekly Friday Faves party. This is where I share some of the things I’m loving from the week and around the web. I love hearing about your faves, too, so please shout out something you’re loving in the comments section below!
Fitness, wellness, + good eats:
Nordstrom sale goodies are rolling in! Here are a few fitness faves that arrived this week:
New SOS kit from my friends at Equilibria. These recently launched and they’re the perfect way to try out some of the staple products before fully committing. It includes three of my very favorite products: the daily drops (new Summer sorbet flavor that is LOVELY!), relief balm (for achy muscles and it can help a lot with cramps), and the energizing roller (I love this for summer bug bites and pressure point relief). Check it out here and they’re also offering a subscription sale right now – 50% off your first month and 20% off following months with the code FITNESSISTA. You’ll also get 15% off sitewide with my discount code.
A tasty Acai bowl from Nekter:
(I usually get the classic banana berry one + pea protein and peanut butter)
I forgot to snap a pic but if you can get your hands on the Primal Kitchen Buffalo sauce, it’s so dang good. I found it at Costco and have been making awesome buffalo chicken and tuna salad with it.
Ok I’m late to the party, but Virgin River! I’m only on the 3rd episode and it will probably take me 18 years to finish a season, but loving it so far.
Beautycounter launched new cream shadows and I’m so pumped for mine to get here. The colors are gorgeous and they were made with responsibly-sourced mica, which gives a glow-y instead of glittery effect.
Here are all of the colors:
(I ordered twinkle, sepia, dusk, and luster)
So pumped for these! I’ll do a quick tutorial on IG when mine get here, but there is one on this page, too. You can use it as a single color on the whole lid, add powder shadow for more crease definition, use multiple shades of the cream shadows, or use it as a highlighter.
Happy Friday, friends! I hope you have a lovely weekend and thank you so much for stopping by the blog today.
Public Access for the Nordstrom Anniversary Sale is heeeeere! I look forward to this sale each year as a chance to stock up on winter and fall staples. It’s when I get some of the things I know we love and need (like Ugg boots, winter jackets, bras, underwear, sneakers, boots, jeans) and also have the opportunity to get new items for fall at a discounted rate.
As always, I combed through the entire sale and picked out the best of the best. I’m a regular cardholder (not someone who spends more than 10k a year or whatever the min requirement is to get super early access) so I had early access, but some of the items on my wish list were sold out. Thankfully, there’s still a lot of good stuff available!
This is the time of year when I order a few of my favorite bras, too. This one is wire free (praise be) and gives you a nice shape under t-shirts without being too padded or thick.
Things we already own and love from previous Nordstrom sales:
Women:
The BEST shorty pajamas and they have leopard print! I have multiple sets of these and the quality is incredible.*
These faux leather leggings. These have been a staple with low-top sneakers and a sweater for the past couple of years. They’re super flattering and comfortable.
My fave socks in the universe. I like thick workout socks and these are moisture-wicking and perfect for strength training and spin classes.
These bike shorts! Love these for strength training and hot yoga. I fought the bike short trend for a while and regret it. They’re cute and comfortable for pretty much every type of workout.
Ugg boots and North Face jackets for the kiddos <— I always order their winter gear from this sale. These arrived already and fit perfectly (thank goodness) with a little room to grow. I’m always nervous guessing the sizing for the upcoming winter but I think we’ll be good.
*Items from the sale tend to sell out quickly, so I order my fave products ASAP! I know a lot of bloggers share the sale and just wanted to say thank you so so much to those of you who choose to shop through my affiliate links. <3
Are you shopping the sale this year? Where do you order or buy most of your personal clothes or outfits for the kiddos? I get a lot from Nordstrom for myself and for the girls, 90% of their clothes are from gap kids, with some Nordstrom, Crew Cuts, Target, and Old Navy sprinkled in the mix.
There are a lot of excellent reasons to take up riding bikes:
It’s a great and healthy way to move from point A to point B.
It’s free – no gas to put in, no parking spaces to pay for.
It’s low impact on your body. There are no jarring-impact moments like with running.
It’s a great place to start with exercise. Sit on bike. Pedal. Done.
It’s fun!
Cycling has a magical ability to be whatever the rider wants it to be.
Fun, challenging, scary, romantic, social, silly… you name it and there’s a type of cycling for it. You can even change what type you are doing to suit your mood on any given day, which is why most avid cyclists end up with several different bikes.
Some Rebels in theNF Coaching Programhave even used cycling as a tool to help them get in shape, as demonstrated by Kyle here:
The world can use more cyclists, so I’m stoked you’re interested in getting started.
The 6 Different Types of Cyclists
Let’s spend a few minutes thinking about what type of rider you’d like to be.
The below list is not mutually exclusive, mind you. You can flip back and forth, contradict yourself, or mix and match them to suit your own needs.
#1) Mountain Biker
No one loves the outdoors as much as these guys do. If you’d rather ditch the pavement for a trail, mountain biking may be for you.
#2) Roadie
As the name would suggest, these riders are going to be found pedaling down your street. They often wear bright colors to make them easily seen by commuters. If you go this route, you can pretend like you have a sweet superhero costume to wear!
You can take this idea too far.
#3) Track
Track cycling is a racing sport where riders zoom around a velodrome. If you’re a beginner, this is probably too advanced for you, but something to think about as you gain more cycling experience.
#4) Triathlete
A triathlon is a multisport race where participants run, swim, and bike their way to the finish line. They’re not a bad event to train for since you have to condition yourself for a few different sports.
There are many triathlon events designed for beginners, some of which you cancheck out right here.
#5) BMXer
Generally when people do lots of tricks on their bike, it’s a BMX bike.
BMX is an abbreviation for bicycle motocross or bike motocross. BMX bikes were originally modeled after dirtbikes (minus the engine).
They’re popular with kids, but also good for adults who are looking to perform a stunt or two.
#6) Casual Rider
This is, in my opinion, the easiest way to get started. Just do whatever you want to on a bike and enjoy yourself in the process.
Sounds simple, right? It is!
How to Buy a Bike
Truth be told, the best bike for you to buy is whatever one you like the best.
I think it’s wise to get a bike shop’s help in buying a bike that fits you. Even though you can adjust your bicycle to fit (more on this next section), it could still be potentially too large or small. Here’s how tofind a bike shop in your area.
If you are going to select a bike on your own, you’ll want to consider its height:
If the bike has a horizontal tube, you should have about one to two-inch clearance from your crotch to the top tube, when standing over the bike.
If the bike has a sloping top tube, you’ll want at least two-inch clearance.
Now, bikes do cost money.Expect to spend a few hundred bucks minimum at your bike shop. You don’t have to spend thousands, but you’ll have more fun on a decent bike than a heavy, crappy one from a department store.
If you must buy as cheaply as possible, in my opinion, most people are best served with a steel-framed 80’s road bike. They’re cheap, nearly indestructible, and easy to find on Craigslist.
Don’t be afraid to make counter offers and haggle a bit.
You can also search the bike onBicycle Blue Bookto make sure you’re getting a fair deal.
If you do buy a used road bike, steer away from 27” wheels, since 26” have become standard and will be easier to replace.
Lots of people get mountain bikes for their first bike, and I think it’s a mistake unless you plan on riding through dirt.They are heavy and slow because they’re meant for trail riding on mountains.
There’s also a cheaper bike option calledbikesdirect.com.They sell off-brand frames with name-brand components, and seem to have good customer service.
Remember: get the bike you like. If you like it you’ll ride it. Keep that in mind as you’re reading the flame wars and conflicting advice. After all, it’s just bikes. It ain’t rocket surgery.
How to Setup Your Bicycle
While a professional at a bike shop can be a lifesaver when it comes to proper setup, you can totally do it yourself too.
#1) Saddle Height
A “good enough” way to determine proper seat height is the heel-to-pedal method. It might help to have someone hold your bike while doing this.
Take a seat, then have one pedal go completely down in the six o’clock position. Your knee should be completely straight here when making contact to this low pedal.
If your knee is bent, you need to increase the saddle height. If you lose contact with the pedal, lower your seat.
#2) Saddle Angle
For the most part, you’re going to want your seat angled so it’s parallel to the ground. Try this first, then you can adjust it slightly if you find different positions more comfortable.
#3) Handlebar Reach
While handlebar reach can be a bit more personal, in general you don’t want to strain yourself to control the bike.
When seated, you should easily be able to reach the brakes and shifters. Your elbows should have a slight bend, not locked. Adjust your seat first, get that dialed in, then adjust the bars themselves for your ideal setting.
What Gear to Purchase for Biking
After initially purchasing a bike, there are a few other things you should consider.
#1) Helmet– In my opinion, it is imperative to own and wear a helmet when cycling. I don’t think it should be a law that everyone has to, but I think everyone should of his own volition anyway.
What kind of helmet should you buy? Giro, Bell, and Specialized all make good helmets. Try a few on and get a bike shop’s help with how it should fit.
#2) U-Lock– One of the most awesome things about riding bikes to get places is that you don’t have to park a car. You can just ride right up to the place, lock your bike, and go inside. You will need a lock if you’d like your bike to be there when you come out, though.Read up on locking strategy here.
#3) Blinky Lights– Get yourself a good set of blinky lights for your bike.
Outside has the unmitigated gaul of getting dark without our consent. It’s wise to have lights in these cases, so that you can be as visible as possible on the roadway.
#4) Clippy Shoes– If you’re going to ride often, eventually it’s wise to switch toclipless pedals and shoes. If you’re worried that they’ll make you fall over, rest assured. You will definitely fall over in them at least once. It’s called a zero-mile-per-hour fall, and it’s a rite of passage. It’s also completely worth it.
#5) Lycra– If you’re doing any amount of riding at all, I recommend getting yourself a pair of bibs. Cycling shorts are nice too (they both have a chamois) butbib shortsare the ultimate in comfort.
Everything except the tube fits nicely into a little canvas bag that can slip into a center jersey pocket, which eliminates the need for a seat bag, which has a tendency to fall apart after a few hundred miles.
Don’t buy an expensive bike tool to carry on your rides.Any repair you can’t do with the above kit is a ride ender. Take a cab with the $20 instead and spend your tool budget on nice tools to keep at home if you want to wrench on your bike.
Also don’t buy a frame pump or mini pump – they don’t work well at all. Get a floor pump for home and carry CO2 with you.
How to Ride a Bike
Turn pedals.
Don’t hit anything or fall off.
Kidding.
Here’s exactly how to ride a bike:
Let’s explain some more tips for smooth bike riding:
#1) Use your rear brake to check your speed and your front one only if you really want to stop.If you grab a handful of front brake on a modern bike it might become a catapult.
#2) Remember when I said clippy shoes were worth it?It’s because they allow you to apply power throughout the whole revolution of the pedal, and to use your whole leg and butt to apply said power. They’re awesome.
#3) Keep in mind also that it’s more efficient to spin than to mash.This means that you’ll be able to deliver more power for longer if you ride in a smaller, easier gear at a higher cadence (RPM) than in a bigger, harder gear at a slower cadence. The ideal cadence is said to be 90rpm or so, which is the exact tempo of Cake’s song The Distance.
One foot should make a revolution for each beat of the song, or in other words, your foot is a quarter note. Your other foot will be offset, of course, so as a pair your feet will play eighth notes. And you didn’t even know you were a musician!
#4) Your body should be pretty much still when you’re riding.Your knees should be in line between your hip and ankle, not out as if you’re trying to climb a pole:
How to Improve Your Bike Riding Skills
Cycling is beautiful and amazing, but the best cycling is also social.
Having some friends who are into it will help keep you into it. Mind you, it is ten buh-jillion times easier to meet people who already like things you want to do than to convert people you already like into doing something new.
So, go do your local group ride. There’s guaranteed to be a beginner one near you that runs out of a bike shop. Ask at the bike shop once you feel comfortable returning.
There’s a tendency for new riders to want to express their liberation from the metal cage of the automobile through a certain free-spirited attitude toward traffic laws.
Please don’t do this.
Whatever we do while riding in traffic will be remembered by every driver who sees us and counted either for or against cycling as a whole in that driver’s mind.
Many new riders adopted a Me-Vs-Cars attitude, and it’s always a mistake.
Figure out what the laws regarding cyclists on the road are in your area and follow them always! Google “bicycling laws + [ your state ]”
You’ll also have a much easier time in traffic when you rideliketraffic.
It’s Time to Hit the Road (Next Steps)
Above all, remember that cycling is a fun, social activity.
Wave to other riders. Say hello to them when you pass them. They’re nice folks! Well, except “serious” roadies, of course, but only other roadies listen to them!
Okay, that’s about it for this guide.
Find a bike, wear a helmet, and get ready to roll:
If you want to continue your journey with Nerd Fitness, there are three great options for you.
Option #1)If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out ourOnline Coaching Program!
Option #2) If you’re looking for fun way to stay active, check out NF Journey. Our fun habit-building app helps you move more frequently, eat healthier, and level up your life (literally).
We assign fun missions daily to get you to exercise in a way that doesn’t feel like exercise…because it’ll feel like a side quest instead.
Try your free trial (no credit card needed) right here:
Option #3) Become part of the Rebellion!We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get ourRebel Starter Kit, which includes all of our “work out from home” guides.
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Have fun out there, and ride safe, cycling friend!
Before you step foot in the great outdoors, read this guide!
There’s nothing more embarrassing than a city slicker getting lost in the woods, so let’s make sure you know where you’re going, what to wear, and what to bring.
That way your first hike will be fun, adventurous, and more importantly safe!
I’m happy you’re excited about hiking and I can’t wait for you to get started!
I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I can’t help but think of Tolkien’s Middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post!
Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds:
By the end of today’s post, my goal is to have you pick a trail, pick a date, and identify a fella or gal to join your fellowship (galship?).
Before we jump in, are you here because you’re learning to hike to lose weight? Did you hear it’s a fun way to exercise and get your body moving?
If so, you’ve come to the right place!
As I mentioned, some clients in our uber-popular 1-on-1 Online Coaching Program used hiking as part of their weight loss training.These folks would rather head outside than jump on a treadmill, and our coaches designed a program so they could do just that!
Here’s how it works:your NF Coach will build a custom workout plan based on your experience level and goals. Training to climb up a literal mountain? Maybe you need to get rid of an old ring? We’ll create a plan to get you to the top!
Alright, let’s get you hiking!
How Do I Find Hiking Trails Near Me? (How to Start Hiking)
When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time.
Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.
If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.
Although hiking can be an epic undertaking, it doesn’t need to be!
A hike also can be super simple and fun:
A quick jaunt (such a great word, right?) around your local park after work.
Exploring the woods behind your house with your kids on a Saturday morning.
A half-day hike with your friends on a fun nature trail.
A full day or overnight hike that also includes camping.
Here’s my definition for hiking: A person (or halfing, or self-aware robot) exploring their surroundings and their feet are on the actual ground. Like, dirt. And grass.
Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter.
What matters is that you go outside and do something you wouldn’t have done otherwise.
Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.
If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to some strenuous activity.
You get to pick your speed and difficulty, and you can always find the right amount of challenge for you.
HIKING 101: 5 STEPS TO PLAN OUT YOUR ADVENTURE
1) Decide how long you have to hike. This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with trails that can be done in less than a day, that won’t require you to pack a tent, or bring an extra change of clothes. Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.
2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me. However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.
3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight-hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.”
Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.
4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!
Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not overcomplicate this step. Just get started.
Ask your active, adventurous friends or coworkers if they know any good spots.
The world is FULL of hiking trails and awesomeness – you just need to know where to look.
5) Regardless of where you are going, let somebody else know where and when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.
We don’t want to hear about any 127 Hours[1] stories on NF…that would make playing video games way more difficult.
You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.
So right now, you should have answers to the following questions:
That last point is about our fun new habit-building app, which allows you to level up (literally) by going on walks or hikes.
You can try it for free right here:
What Shoes Do I Wear Hiking? (Proper Footwear)
This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome!
Wait, don’t do that.
I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.
WHAT SHOES SHOULD I WEAR TO HIKE IN?
We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here.
We at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.
Just don’t let a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy-paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!
Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear options keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.
Okay, let’s look at our feet.
Now that we’ve done that, let’s look at some shoe options:
LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have a good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.
Here are my favorite options if you are in the market for some new basic walking/hiking shoes:
Oh, what’s that? “Steve, I don’t have hiking shoes! Is this the end of the world?”
Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike. If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip you need to get over them.
LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.
“Why boots over shoes, Steve?”
Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.
REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.
My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.
WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.
These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!
If you’re in the market for buying new boots, this quick video is a good primer:
WHAT SOCKS SHOULD YOU WEAR?
If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross.
Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks.
Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things:
Weather! Are you hiking in the forest and it’s 72 degrees out? Or are you hiking up the side of the mountain in cold conditions?
Shoes! Are you in lightweight hiking shoes, lightweight hiking socks for the win. Hiking in big boots in cold months? Big thick warm socks are almost a requirement.
Budget! Are you shopping for specific socks? Tall or short? Great. If you are brand new to hiking, just wear whatever athletic socks you wear while exercising.
What’s the environment? If you’re hiking through grass, tall plants, etc. I’d go with tall socks (with your pants possibly tucked into them too). You’re not out there to win a fashion show!
Pro tip: Don’t go pantless through the wilderness. I cannot stress this enough.
The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable.
Jeans? Ehhhhh. Sure. ONLY if it’s going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun.
I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly lightweight, dry quickly, and can transform from pants to shorts in mere seconds!
Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. [2]
WHAT TYPE OF SHIRT SHOULD I WEAR?
My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them.
If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt.
If you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your backyard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe!
SHOULD I BRING A JACKET?
I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly.
Don’t go out of your way to buy a new jacket if you have a decent windbreaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like.
Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online.
SHOULD I WEAR A HAT?
You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun.
The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered.
The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler.
WHAT KIND OF BACKPACK SHOULD I BRING?
Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags.
So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and comfier it is, the better.
Multi-day hikes where you’re living out of your bag, packing up, and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes.
If you have the means and the time, and you’re planning to go on certain hikes, go to an outdoor specialty store, speak with a professional, and get fitted for your body type and the type of hike you’re doing!
THE MORAL OF THE STORY: VERSATILITY
If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you.
If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc.
Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in. Borrow from friends, make do with what you have
Just get started.
BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING!
In your head you should be saying, “Steve how can you read my mind?!
I just decided:
I’d hike in my current gym sneakers.
I have a pair of gardening pants and tall socks I can wear.
I have a floppy hat.
I feel like I’m good to go!”
Perfect.
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How Much Water Should I Bring On My Hike?
If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated.
“How much water should I be drinking on my hike, Steve?”
Great question. I knew you were smart from the moment you started reading this article.
You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates.
FAVORITE WATER CONTAINERS:
I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have. Just make sure you bring enough water with you to keep you hydrated through your adventure.
Going on longer hikes?
Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently.
Not only that but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit.
Hangovers + early morning hikes – water = bad news bears.
What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)
If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.
Here’s what I’d recommend you bring with you on your adventure:
Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched. Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.
Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force. Nothing worse than coming home to arms and legs covered in bug bites.
First aid kit– Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyway – and then you’ll know exactly where everything is!).
Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.
Sunglasses – No need to go blind while out on the trail. You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.
Cellphone – a phone can help bail you out in case of an emergency, and if you have a smartphone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).
If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy.
What Food Should I Bring Hiking? What Should I Eat on a Day Hike?
FOOD!
You know, the stuff that keeps us alive.
The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts!
Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:
Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein. Nut butters are a good healthy fat option too – my favorite is Trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10-minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.”
Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes. Just be careful with dried fruit, because it can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy! It’s something we explore in-depth in our guide “Is Fruit Healthy?“
Beef jerky!Make your own or go with some high-quality store-bought stuff. Lots of protein, easy to pack, and keeps well. Mmmmmm.
What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy.
If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.
A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.
If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag!
A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.
You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously, if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.
Seven Hiking Tips for Beginners
KNOW THE LOCAL WILDLIFE! Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems. Also, watch out for wild ostriches.
CLEAN UP, CHECK FOR TICKS – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before.
AIM FOR THE HIGH GROUND – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building. It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down. One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption. I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body.
URBAN HIKING –“But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google Maps, maybe even find a tall building – avoid the elevator, climb the steps. Or walk until you find a park, sit on a bench, and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving! Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude!
KEEP TRACK OF IT – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do. Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here. I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough!
GEOCACHING – Great fun can be had while geocaching. Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it as a real-life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful!
GIVE A HOOT, DON’T POLLUTE – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen!
Not all those who wander are lost (sTART hIKING tODAY)
This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us.
Here are a few other resources on hiking if you want more information. Feel free to let me know more in the comments:
I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out!
Get some great snacks, strap on your shoes, grab a friend, and go explore.
I’d love to hear from you about the place you’re going hiking this weekend.
Leave a comment below and let me know:
Where you’re going.
When you’re going.
And what you’re most excited about!
Promise that you won’t hike pants-less.
Any tips you have for your fellow hikers.
-Steve
PS: Still unsure if you’ll be ready for your big hike? I’ll again remind you of our 1-on-1 Online Coaching Program. We have clients who successfully used the program to train for hiking up large mountains, and we’d love to see if we can help you too!
PPS: If Coaching ain’t your bag, you can always use our new app to jumpstart your new adventures!
The dude went hiking alone, got trapped under a rock, and had to cut his own arm off to get free and survive
True story: when I was a little kid, I made myself a little bow and arrow (trying to be like Link) and unknowingly feathered my homemade arrows with poison ivy leaves. My face swelled up for 2 weeks
