The Fat Girl's Guide to Living

On the approach to Reno’s 8,300-foot Peavine Peak

If we’re talking semantics, I’ve always been more of a trekker than a hiker. I love a long, flat or gently-rolling surface, and even at a size 24 I could walk and walk all day until the shoes disintegrated off my feet. I’ve planned whole trips around the proximity of long, lonely walking paths. For me, distance walking in the wild is a sacred, special thing.

But add any substantial elevation to that, and funny things would start happening. My monkey mind kicked in, throwing out a hundred reasons why I shouldn’t/couldn’t do it: I’m not strong enough. I’ll overheat. I’ll get out of breath too fast. I’ll be stuck up there and nobody will know where I am and the rescue crews won’t find my body until it’s been picked over by ravens and coyotes!

And so it was that in my 39 years I had never climbed a mountain. Then I met my husband. My husband the mountain climber. He was fit, he was adventurous, and he loved the idea of us exploring every canyon and scaling every mountain together. Which meant the whole time we were dating all I could think was, “Crap, crap, crap.”

Deep down, though, I really wanted to do those things together too, so I spent several years discouraged that climbing mountains would have to wait (at least that’s what I assumed back then) until I had shed about 100 pounds.

But a life-changing year last year gave me the guts and strength and attitude shift I needed to tackle it now, no matter how slow I’d go or how many modifications I had to make to get to the top. And I had the perfect beginner mountain in mind: Peavine Peak, an 8,300-foot mountain that towers over the Reno skyline. A simple, non-technical day climb, and while it was small conquest by mountain-climber standards, it was a symbolic achievement by mine.

Making it to the top of that mountain was difficult, challenging in ways I didn’t expect, and there were several moments that I had to wave away what the hell am I doing up here? thoughts. But I did it, and it felt so incredible that I regretted waiting all those years under false assumptions to do it. A few weeks later I took a group of friends – ranging from 130 to 280 pounds – out there with me to do it again.

Now I want to challenge each of you to give it a try yourself. Even if you never set foot on a mountain slope again, the sense of achievement in knowing you have climbed one from bottom to top and back again is something every woman should experience at least once in their lives.

Today’s guide will focus on a beginner mountain climb, which is to say an easily walked-up mountain by way of an established trail or service road that requires no technical gear or expertise (i.e., an intense hike that leads to a peak), then down the road we’ll add intermediate and advanced guides for the daring among you. If you’ve been hiking in challenging conditions before, you can skip right to today’s guide. If not, we recommend reviewing that post, as well as our other posts on hiking (hot-weather hiking part 1 and part 2, and cold-weather hiking) for a good primer, or a refresher if it’s been awhile.

Preparing for your first climb: training body and mind

Let’s be realistic: being overweight doesn’t mean we have to miss out on all the things that fit men and women can do, but for most of us it does mean we have to understand our bodies and be smart about its limitations, make some modifications where necessary, and go at our own pace. Most of us aren’t going to be able to hop up from a sedentary lifestyle and climb straight up even a walk-up mountain, so it’s important to gauge what shape you’re in and what you’ll need to work on to get primed for a beginner climb.

Remember: true physical fitness has less to do with the numbers on your scale and much more to do with your underlying muscle tone, flexibility, and cardiopulmonary health. We’ve all met the 250-pound powerhouse that never slows down, and the 150-pound couch potato that circles the parking lot for 30 minutes just to get the closest spot. So let your doc know what you’re thinking of doing and if he/she has any concerns they’ll say so, but otherwise forget about those nagging numbers on the scale and focus more on how you feel when you’re being active. If you’re easily winded while walking more than short distances, or the thought of climbing stairs sends you packing in the other direction, start by working on your endurance with those things first. So what if it takes six months to prepare to climb that mountain? It’ll be there when you’re ready.

Once you feel like you’re ready to step it up, here are some things you can do to prepare for the specific challenges of getting to the top of your mountain.

1. Take a short hike every weekend for a month or two, and go a little farther each time. Pick hikes that have varying terrain, and choose progressively harder hikes that keep you going uphill longer once you’ve mastered the easier trails.

2. Kick up the incline on your treadmill. Climbing isn’t about speed, so notch your speed down to 2.5, or lower if you need to, and kick your incline up to at least 4 or 5 percent if you’re not used to having one. Each time, increase your incline by 2 percent over the last time. Stay at your max incline for 10-15 minutes, then take it down about 2 percent every minute until you’re at zero again. Try to work up to being comfortable at a 10-15 percent incline before you go tackle your mountain.

3. Climb stairs every opportunity you get, even if you have to take it slow. If you’ve got stairs in your home or at school or work, every time you climb up, go down and climb up one more time before moving on. You’ll be surprised how fast you’ll start to feel changes after doing this for a week or two.

4. Get on a bicycle and practice on some low hills, progressing to steeper hills as your endurance improves. Biking might not seem like a natural prep activity for climbing, but it works both the quads and the heart: the two things you’ll rely on most during your climb.

5. Join a gym and make use of equipment like Jacob’s Ladder, stair climbers and striders. These machines all emulate “vertical feet,” and are great training for any activity with a sustained incline. A trainer can show you the what, where, how and for how long of a good pre-climbing training program.

6. Get your ankles in good, sturdy shape. Serial ankle twisters/sprainers will definitely want to work on gaining strength and stability before tackling a mountain ascent and descent. If you’ve had surgery or other medical treatment for your ankles or feet, check with your doc for recommendations. If your ankles feel weak and prone to rolling but have no other medical issues, you can do a few simple exercises to help strengthen them (including those that improve the neural connections between your brain and your ankle tissue, which has been shown to be a significant factor in some cases). Check out our guide to stronger ankles for more.

7. Choose your mountain wisely. For your first time out, keep the elevation gain to less than 3,000 feet spread out over no less than 5-6 miles each way. Less than that and the climb quickly becomes steep and laborious, and even slippery depending on the quality of the trail. You want challenging, you don’t want demoralizing! Search for other hiker’s/climber’s notes about the mountain before you go on sites like Summit Post or GORP. Make sure it’s a climb that someone going slowly can do (and get back) in about 6-8 hours, and start early. Descending a mountain is tough enough without doing it in the dark.

8. Mind the altitude. If you’ll be climbing a mountain on which the trailhead starts at an elevation more than 2,000 feet higher than you normally spend time at, do some shorter pre-climb hikes at that altitude before taking on the full monty. Get plenty of sleep in the days leading up to your climb, drink lots of water, and avoid alcohol and caffeine for at least 24 hours before starting out. Know the signs of altitude sickness, and if you think you or anyone in your party may be experiencing it, stop immediately and head back down.

9. Tell someone where you’re going and when you plan to be back. If possible, let them know the route you plan to take or at the very least where you plan to start out. The service may be spotty, but bring a cell phone if you can. If there are multiple people in your party at different fitness levels (and therefore likely to be going at different speeds), bring basic walkie-talkies with freshly-charged batteries.

Also be sure to keep a close eye on what the weather will be like on the day you’ve chosen. Too hot and you’ll slog along feeling oppressed and possibly dehydrated. Too cold (and not dressed for it) and you’ll waste all your energy shivering and be tempted to turn back, especially as you get closer to the top, where wind can pick up significantly and temperatures can drop as much as 20 degrees even on smaller peaks. DO NOT attempt a climb if there’s a chance of thunderstorms at any time that you plan to be on the mountain.

On the mountain: what to bring

Once you’ve picked and researched your mountain, whipped your ankles into shape and done some training for incline walking, you’re ready to pack for your trip! For a day trip on a walk-up mountain you’ll only need a few things, but each are critical.

1. Plenty of water. I can’t stress this enough. Running short of water will not only make your trip miserable in warmer weather, it can be life threatening if you push too long and hard without it. In average summer temperatures (between 75-85), bring a liter of water for each person for every 2-3 hours you plan to be out. More if it’s hotter and more dry, a little bit less is OK if it’s cool and moist. If you run out of water on your way up the mountain, turn back. It’s not worth the potential risk.

2. Solid hiking boots with good traction. You don’t want tennis shoes, sandals, or even trail runners here. Your boots should fit well and have good ankle support, sturdy construction and lots of knobby (“lug”) tread on the soles. Without good traction you risk slipping, and you’ll almost certainly find that in some places, every step forward is followed by a short slide back. That’s a waste of energy and time, and will wear you out long before you get to the top. Related: microfiber sport socks make a big difference in how your feet feel post-hike.

3. Snacks or a lunch. For most of us, snacks aren’t an absolutely necessity as long as you have enough water, but they sure can make the difference in how you feel and whether or not you have the energy to keep going (though if you’re diabetic, they’re a must). Trail mix, granola bars, peanut butter crackers, fruit…all great choices. Avoid extra sugary foods that bring a crash later on. A light, gourmet picnic lunch at the top will not only make you feel pretty good going down, it’s also fun to do… and a nice reward for your hard work.

4. Sunscreen. Like water, don’t go without enough of it. In most cases you’ll be exposed for a good part of the climb, and you’ll be at altitude, a sizzling combination. As is the case with most burns, you won’t likely notice you’re getting crispy until it’s too late. Avoid several painful days following the climb, bad memories, and, of course, a risk of skin cancer, by loading yourself up with sweat-proof sunscreen before you start out, and carrying it with you for re-application as necessary.

5. A camera and/or journal. Self-explanatory! Your journey will be impressive both visually and psychologically. Document both while they’re fresh. This is something you’ll remember forever, and will probably want to show everyone you know.

6. Layers of clothing. Even if your mountain is fairly small, you may experience temperature variations that make layers a good idea. In warm weather, a light, short-sleeved t-shirt and shorts is great to start in, but bring a long-sleeved shirt and a pair of light pants for the cooler (and sometimes downright cold) weather you can expect closer to the top.

7. A GPS, map or compass. Unless the trail is well-marked and easy to follow, bring a GPS, map or compass and know how to use it. Most smaller mountains will have fairly visible trails or even service roads, but if there’s more than one, or things get confusing, you’ll want to be able to find your way back on track easily.

8. A comfortable day pack. A small hiker’s backpack that fits your water, snacks, sunscreen, phone, GPS, layers, and camera/journal, but isn’t so big that it’s floppy with empty space beyond those things, is ideal. The better it sits on your hips the more weightless it will feel, and it’s worth springing for a pack that fastens around your waist and across your chest for extra support and stability. Don’t try to carry your stuff up by hand.

On the mountain: what to expect

Most mountains have an approach, a section or sections of flanks/ridges, and a peak. What to expect will depend to a large degree on the terrain of your particular mountain – you might have a sprawling mountain with a long, arduous approach and a short-and-sweet peak section, or you might have a conical mountain that throws you into the incline almost immediately and gets you up there fast – but some things will be true across the board.

1. It’s going to be hard. That’s OK, it’s supposed to be hard. There’s a myth out there that we’re not supposed to be sweaty and breathing heavy and feeling tired and sore, that we should avoid those things, that they’re not good for us. And so we panic or give up and turn back at the first inkling of any of them thinking we’ve saved ourselves, thinking we need to be in better shape to try something like this.

Not so.

Our bodies are meant to work hard for us. Breathing heavy, as long as we’re not out of breath entirely, is good for us. It increases our lung and heart capacity over time, and in the moment it supplies oxygen for our bloodstream and muscles to use to power us up farther. Sweating, as long as we’re not overheating or dehydrating, is good for us. It rids the bodies of impurities, acts as a cooling fan, and, for those counting, it means you’re burning some serious calories. And being tired and sore, as long as we don’t feel faint or weak or in pain, just means we’re working hard and building up our strength and stamina. So don’t be discouraged or afraid when you’re feeling like you’re working awfully hard. That’s the idea, and that’s what makes standing on that peak looking down at how far you’ve come so sweet.

2. At some point you’re probably going to feel like giving up. I did, many times, and so did many of the new climbers I was with. It’s a natural reaction to anything new and difficult, but you can minimize it by reminding yourself that it’s normal, taking frequent breaks (but not long enough for your heart to return to its resting rate), slowing your pace down just a little bit, finding shade if you’re feeling hot, and keeping your eye on the prize (the peak), and thinking of the trip in small sections vs. an entire mountain. As I neared the top, I was so exhausted I had to promise myself I’d just make it to that flower or rock or patch of grass I could see just a few steps ahead. And then I did that again, and again. And I got up that mountain literally one step at a time. That might sound tedious, but it kept me going and got me to that peak.

3. You may come across sections that require the use of your hands. While your beginner mountain should never require the use of climbing ropes or crampons or other gear, you may have rocky or steep sections to traverse that slow you down, make you stop and think about every step, and, in some cases, require you to use your hands to get around obstacles. If there’s an established trail these shouldn’t be too numerous or too difficult. Take it slow, watch your step, find solid places to grip, and remember that the more challenging it is, the more rewarding it is.

4. At the top, you may experience intense levels of euphoria. Not only have you done something incredible with your body, achieved something you may have never thought you could do, been somewhere most people will never go and been rewarded with a fantastic view – OMG, you’re done climbing. The moment you realize that, as in child birth, most of the holy crap what the hell was I thinking? memories fade immediately, to be replaced by feelings of pride and accomplishment and even, dare I say, an irrational but nonetheless deserved well that wasn’t so bad or two. Savor this moment. Capture it in a way that facilitates bragging to friends, family and strangers.

5. Getting down is not necessarily the easy part. Descending is a different kind of difficult. Your heart rate is back to normal, your quads are no longer on fire, you won’t be sweating as much, you won’t need as much water, and chances are the trip down will be a whole lot faster than the trip up. But your feet, and for some, your knees…how they will suffer enough to make up for it.

Good boots and socks can mitigate foot soreness to a large degree, but even with the best of those, unless it was a short, easy hike to the top, you’re likely to feel some foot discomfort one the way down. Rocks and loose gravel can make us unconsciously stiffen our feet up to keep ourselves steady on steep declines, and just the act of all that walking alone will wear them out. If you’ve got cranky joints, you’re likely to feel the impact on your knees for a few days. Both of these are temporary and can be proudly considered battle wounds for a job well done!

In our next mountain climbing guide, we’ll tackle intermediate climbs that require very little technical gear or expertise, but often require an overnight camp and/or sections of “scrambling.”

Readers, have you ever climbed a mountain? Share your tips and experience with us here! If this guide has inspired you to give it a shot, come on back and tell us all about it!

Try something that looks fun but makes you nervous. We dare you.
(image by Lori Greig)

This summer, I tried something that terrified me. And I loved it.

Something about surrendering my body to a dark, narrow tube, hurtling downward through twists and turns, only to be unceremoniously ejected and swiftly deposited into the chilly water below freaked me out. Go figure. “I’ll stick to the slower slide, thankyouverymuch,” became my mantra. But my desire for comfort made me uncomfortable; what was I modeling to my kids about trying new things, what would the 18-year-old me have done, and was I missing out on something I’d probably find thrilling? Knowing my battle with desire vs. hesitancy, my husband kept nudging me to try it, then the kids joined in (“If I can do it, you can, Mom!”). I climbed the two flights of stairs to the platform, waved to my family far below, then took a deep breath and pushed off into the darkness.

Was it scary? Yep. Was it worth it? Absolutely. I spent the rest of the afternoon hurrying up the stairs to hit that slide again and again. Nobody pointed and laughed at the big mama behaving like a kid; if anything, I think my joy was infectious. Maybe some other women watching were inspired. Or maybe nobody cared at all and my worries over what others might think were unfounded. (Nobody even noticed me surreptitiously correcting my massive, post-splashdown water wedgie.)

The comfort zone for us bigger girls (remaining indoors with the AC blasting, telling ourselves we can’t do certain activities or wear certain things) can start out as a sacred space where firm boundaries are drawn. But as that zone expands, it can also become an overstuffed cushion ready to absorb our every excuse, the well-worn collection of stories we tell ourselves, like “fat girls can’t ride a horse,” stories that hold us back from really living our lives to the fullest. Think back to the last time you successfully pushed beyond your comfort zone (tango lessons? speed dating? aqua aerobics?) and came out the other side perfectly okay. Sure, there may have been missteps or embarrassing moments, but you lived to tell the tale, right? This guide to summer fun offers suggestions for getting out and trying something new, and we encourage you to come back and tell us how your new experiences went – stumbles, triumphs, wedgies, and all.

Hiking–which is essentially walking in a more rugged, natural setting–is a great activity because it can be as easy or as challenging as you decide to make it and it’s a great beginner’s adventure. Our two-part guide to hot weather hiking (Part 1 here and Part 2 here), plus our guide to hiking in challenging conditions like sand dunes or muddy areas are great starting points. I know heat and humidity, combined with the need to expose more skin, can feel like insurmountable hurdles here. Look for plus-sized workout wear, carry plenty of water, expect to sweat (it’s okay; really!) and start small at first if you’re nervous–many city parks offer plenty of green space for beginners to test their trail legs, and plenty of park and recreation districts offer guided hikes geared toward beginners.

Speaking of city parks, I’ve been taking advantage of our sizable park to ride my bike either early in the morning or after dinner, when the sunlight isn’t as unforgiving (either way, I still wear sweatproof sunscreen). Our guide to cycling, mad love for cruiser bikes and tips on finding plus-size padded bike shorts are helpful starting points if you’ve been itching to travel on two wheels but not sure where to start. If you’re worried about deflating the tires on your bike, we’ve tackled this issue, too (you won’t).

If getting on the water is on your life list, our guides to kayaking, canoeing and surfing should prove tempting. Or maybe taking a cruise is more your speed; you can be as chill and comfortable as you wish, or you can embark on new adventures on board (rock climbing walls, dance lessons) or off (rainforest zipline tours, island exploration). Of course, if you’ve read the FGG About page, you know my suggestion will be to opt for at least one adventure. Perhaps being in the water is your goal but you’ve been avoiding swimsuit shopping; you’ll want to consult our guide to figure-flattering swimwear and best places to find a plus-sized sarong to wrap around your suit, and we recently helped a reader with some ideas on attending a poolside bachelorette party in Vegas (we also have some insights into the daunting prospect of socializing in swimwear).

I know we cover a lot of active ground here at FGG, but I also understand that rest and relaxation are an integral part of enjoying the summer season. I suggest striking a balance between stepping outside of your usual routine and rewarding yourself for doing so. Perhaps a girlfriend getaway is in order (you are TOO worth it!), or it’s time to finally find a hammock that feels comfy and supportive while you swing lazily reading some great fiction featuring plus-sized protagonists. Just remember: too much comfort can be as detrimental to mind, body, and spirit as too much stress. Use the rest of these summer days to push yourself a little bit and try something you think would be fun.

We’ve packed a ton of summer fun into this guide, but we’re always eager to hear your suggestions for guides to activities you’ve been longing to try but aren’t sure where to begin – share your “life list” ideas in comments.

Image by LizMarie

Seasonal transitions can make heading outdoors to walk or hike downright intimidating: What if it rains? What do I do about mud puddles on the trail? How did I get roped into doing this 5K walk in the park for charity? What’s this snow doing here–I thought it was too late in the year for that! Wherever you’ll be hiking or strolling outdoors, it can be scary worrying about getting wet, being cold, or falling or twisting an ankle. We’ve got good news – it’s possible to hike comfortably in any weather with a little preparation and know-how–read on for some solutions to get you past many of the most common hiking hurdles.

First, get your head in the game.

I’m not much of a sports fan, nor do I play one on TV, but I did marry one. And something I’ve observed while watching heated competitions with my husband is how vital the mental component is to any sport. If a couple of players start looking defeated when they fail to score, you can see it reverberate throughout the team. The most important piece of gear to pack is your brain. I understand the fear of falling, possibly more than many people after breaking my leg slipping on ice. While pregnant. (Good times). Carrying extra pounds can skew our center of gravity and affect how we judge our movements, especially if we haven’t been active in a while and need to recalibrate our responses. Hiking with that knowledge in mind is important, but shouldn’t be a deal-breaker. Based on my own trail-tested trial and error, if you’re taking baby steps and worrying over every ice patch or root hidden under leaves, how much fun will you have? Also, I think if you invite disaster, it’s more likely to get a nasty toe in the door, so whenever possible, be careful but carry an “act as if” attitude that you’re safe and strong and moving with purpose, and you’ll enjoy your experience much more.

Outerwear

We’ve covered hiking wear basics in our Guide to Hot Weather Hiking and the companion  Guide to Cold Weather Hiking (what can we say? We really like hiking, and we cover it here often because just about anyone at any fitness level can do it). To put it simply, dressing for the weather will guarantee a comfortable, and therefore enjoyable, hike. For rainy weather, there are some choices in plus size rain gear, but as usual, the big outdoor retailers like REI don’t seem to offer much. There’s  several to choose from at Land’s End, which ranges up to size 3X, this packable one from Travelsmith goes up to 3X, this one from Woman Within comes in 4X, and I hope you’re sitting down (to lace your hiking boots), because Junonia’s Cloudburst comes in a 6X! As seasons change you can often find steals in colder weather clothing so look for deep discounts on fleece layers – you want a breathable-but-warm fabric that doesn’t stay wet when it gets wet to prevent hypothermia on the trail.

Boots or shoes

This is not the time to stroll outdoors in your 5-year-old Keds. For hiking any distance, particularly on tricky terrain, you’ll want boots or shoes with serious ankle support and soles with a good grip. I’m a fan of trail runners and mid-height hiking boots, and there are ample brands to choose from. I know Keen is good for wider feet, though I haven’t found them to be as sturdy as I’d like (please feel free to correct me here), and I love Montrail for my narrow size 10s. For a truly nerdilicious resource, Backpacker magazine runs an annual Gear Guide every March that’s packed with hiking boot and shoe reviews (worth checking out at your local library or you can order back issues here for $7).

Hiking gear

Depending on the trail conditions, there’s more than one item that can keep you safely on the trail. Like these awesome little workhorses called YakTrax, which attach to the bottom of your boot or shoe to provide traction on slippery surfaces. Trekking (or hiking) poles are another item worth a serious look, but they come with a bit of a learning curve and should never serve as a substitute for carefully planting your feet with every step. What trekking poles can do is take some of the load off your knees during steep inclines and downhills, and they do help stabilize you on uneven ground. Backpacker magazine’s gear editor, Kristen Hostetter, shows how to use hiking poles in this brief video, and good outfitters will offer demos and tips in stores before you buy.

Moves to strengthen your body for hiking

Backpacker magazine has a few “spring training” moves for getting into trail-ready condition (if a full lunge is too much for you right now, check out these excellent alternatives and modifications at the About.com guide to Exercise), and here’s a great article on strengthening ankles at home. And don’t forget to stretch! The Fat Girl’s Guide to Stretching is a great starting point.

Here are some specific tips for navigating tricky terrain:

* Ice and snow - If you’re doing an early spring hike and there’s only a couple of inches of snow to deal with, YakTrax are your friend here. If not, having warm, sturdy, supportive boots will get you through just fine. For deeper snow, snowshoes are a must – check out The Fat Girl’s Guide to Snowshoeing and Cold Weather Hiking for pointers on getting started.

* Rocky, root-filled terrain - Here’s where getting – and keeping – your head in the game is crucial. I just did a hike on a leaf-covered trail with golf-ball-sized rocks and protruding roots. Sure, I stumbled once or twice at first, but I didn’t let the precariousness get the best of me. Wear supportive footwear (this is a case where mid-height to full hiking boots are a good idea), keep a steady pace that feels comfortable for you, and make sure to keep a firm heel-to-toe stride.

* Muddy and slippery, with puddles and wet leaves - If you’re hiking during this time of year, chances are you don’t mind a little mud and water; tread cautiously over any slippery patches. If your boots or shoes aren’t already waterproof or resistant, you can treat them with products like NikWax. Wearing socks made of non-cotton fabrics (like SmartWool or Thorlo will help keep your feet dry if your footwear gets wet.

* Frequent, steep inclines - Here’s where trekking poles can be your friend, but knowing your abilities and limitations is important here, too. Because I have asthma, going higher means I must make frequent stops while ascending steep hills. But for me, hiking is about taking in the scenery and not a race, pausing is a normal and welcome part of any steep hikes I take.

* Stream crossings and/or slippery rocks - This article from the Orange County Register is filled with common sense tips on crossing streams safely – crucial to staying relatively dry and avoiding tragic and often preventable accidents. During springtime, water levels can rise and currents can increase due to runoff from snow melting, so get a really good sense of the current and depth and don’t hesitate turn back if you’re at all unsure of the safety of crossing.

* Sand - Unless there are nasty burrs or goat head stickers (huh? check out this entertaining description) – i.e., smooth sand dunes vs. wild and woolly desert – you can swap the boots/trail runners for rugged (but super-comfy) outdoor sandals like Tevas or Chacos. To keep ankles steady, focus on walking at a comfortable pace instead of hurrying, which leads to stumbling and staggering instead of striding.

Readers, let’s hear it! What’s the trickiest hike you’ve done? How about your favorite hiking gear? Any brands or other resources not mentioned here we should know about? Share them in the comments.

In her element: Snowface, from Toni

I loved this the moment I saw it, and while Toni and I aren’t eligible for monthly photo prizes for our own photos (obviously!) I wanted to showcase it, anyway. There is little more beautiful than the happiness obvious on our faces when we’re truly engaged and in our element.

What about you? Where are you most in your element? Show us this month, and have a shot at winning one of our monthly prizes.

Yes, you can hike when it’s cold. It’s all about the gear, baby!

As fall color reaches its peak in northern climates, it’s easy to forget that we’re about to hit that lull before winter makes its frosty self comfortable. For many of us, that might mean heading indoors to work out, but I’d like to argue that time spent outdoors is both essential to our well-being and achievable year-round. I covered hot weather hiking earlier this year (see Part 1 and Part 2), but when temperatures drop, your comfort outdoors is largely dependent upon how you dress. Here’s a rundown of what you’ll need before heading out for a brisk hike.

What to Wear

The phrase “dress in layers” comes up often in articles about outdoor activities. But what exactly does this mean, and how does one achieve proper layering for cold weather? ‘Layering’ simply means dressing to insulate your body from the cold without trapping too much sweat against your body or letting any rain or snow leak through your clothing (both of which could put you at risk for a serious condition called hypothermia). In very cold weather, this means a base layer of long underwear under warm clothing and a wind- and water-resistant jacket or parka. Your clothing and coat will vary depending on the season and amount of rain, wind, or snowfall.

The trick to dressing in layers as a fat girl is to balance staying warm and dry against looking like Randy from A Christmas Story. It can also be tough finding outdoorsy clothing and outerwear in plus sizes. I’ll share a handful of retailers I’ve had luck with, and always welcome reader suggestions for more resources in the comments section.

Long underwear - Look for non-cotton fabrics that will wick perspiration away from the skin. Junonia offers long underwear up to size 5X; the only down side is they only offer one style and weight in two colors. Lands’ End and L.L. Bean each have a small selection of plus size long underwear up to size 3X.

Winter Coat - Who says parkas can’t be sexy? (See photo, above). Okay, nobody–but that doesn’t mean you should wear a lightweight or dress coat that will let cold and water seep through while hiking. Ideally you should look for a parka or long jacket with vents you can unzip to allow heat to escape. Finding a plus size winter coat can be tricky, as many outdoor companies don’t offer much (REI) or anything (Title 9) in the plus size range (what’s up with that, outdoor retailers?). Once again, Junonia comes to the outdoorsy fat girl’s rescue, with parkas and jackets made for safe, warm outdoor fun in sizes up to 6X. The parka I’ve had the red parka in the photo above for about a decade, the Squall Parka from Land’s End, available up to size 3X, and their sizing tends to be pretty generous.

Snow or Ski Pants (optional) – I only wear snow pants when I know my legs are going to get wet, as when I’m sledding with my kids. (I found mine at L.L. Bean – their XL juuuust makes it over my size 20 bum). Unless you tend to run super-cold or know you’ll be in wet conditions, these are optional for hiking. I know I sound like a broken record but: guess who also has snow pants in extended sizes? Snow pants tend to be uninsulated and lighter, for those of us who tend to run hot, and ski pants are thicker and made for extended time outdoors.

Hat, Scarf and Gloves – You’ll also want a scarf, hat and gloves, in fleece, wool, or any other non-cotton fabric, because cotton retains moisture, which you don’t want happening while you hike.

Footwear – As our recent Ask FGG post about building strong ankles illustrates, preventing injury and re-injury to your ankles is essential. Wear sturdy, water-resistant boots with good ankle support when hiking in wet or snowy weather, or trail runners with sturdy construction in milder, drier weather. I’m a big fan of Zappos.com and their free, lightning-fast shipping on purchases, returns, and exchanges. Montrail is probably my favorite footwear brand, though I know many Merrell fans, too. Ideally, visiting a store with knowledgeable sales people who will help you find shoes and boots is the best move (REI is the best in this department). And don’t forget cozy socks (I love SmartWool and Thorlo) in a non-cotton fabric.

Ultimately, when choosing gear for cold weather hiking, know your own body and tolerance for cold. I tend to be a sweaty Betty, so I wear lightweight long underwear and avoid down jackets for more than just their Michelin Man effect on my upper bod. If you tend to run colder, look for mid- or even expedition weight long underwear and a heavier jacket. Either way, you’ll be amazed at how quickly you forget the cold when you’re properly decked out to enjoy it.

Safety and Etiquette

Food and water. Carrying a water bottle, granola bar and apple in a small day pack or fanny pack will keep you hydrated and blood sugar levels stable.

Pace Yourself. Winter hiking means trying not to work up too much of a sweat. Having a jacket with vents to unzip can help in this regard, but remember also not to push yourself too hard in cold weather. Picking up your feet to stomp through leaves or snow requires extra effort, so build that into your experience beforehand to avoid overdoing it on the trail by either going more slowly than usual or choosing a shorter route. Also, be watch for ice patches hidden under freshly fallen snow and consider trekking poles for extra stability, particularly in rougher terrain.

Be Aware. Know the symptoms of both hypothermia and frostbite and head back at the first signs of either condition.

Protect Yourself. Whether or not you’re hiking solo, always let someone know where you’ll be hiking and an estimated time of return. If there’s a register at the trailhead, sign in and out so park rangers will know whether to look for you. Make sure your cell phone is charged and consider carrying a loud whistle to signal for help or dissuade potential human or animal attackers.

Know the rules where you’re hiking. Many state and local parks offer multi-use trails that include cross-country skiers, and it’s good trail etiquette to not stomp over pre-existing grooves. Also practice leave no trace ethics, an extension of the classic hikers’ adage, “take only pictures and leave only footprints.”

Stateside readers can find local trails at AmericanTrails.org, and GoTrekking.com offers reviews of trails around the world. Also, remember that you don’t have to be hard core to hike outdoors, even in winter. To get a nice dose of the natural world, any municipal park will do, especially for beginners.

So, what are you waiting for? Grab some gear and get ready for some cold weather hiking! And look for guides to snowshoeing, ski boots, and cross-country skiing later this winter.

Ask questions, share tips on where to find the best cold weather outdoor gear, and tell us about your favorite hikes in the comments section.

We liked this comment from Heidi so much, we decided to pull it out and show it off. In response to a recent FGG Photo of the Week on Courage, Heidi had this to say:

The day you posted this, I was on a 3 day 2 night 8 mile backpacking trip. My first ever. I almost backed out, thinking “gads I’m too out of shape and too fat to do this.” Fearing things like being too slow, or the hip belt of the pack not fitting around my waist almost got me. But I decided that if I was going to experience the beautiful scenery I had to ignore the fears and just do it. What was the worst that could happen, a few strangers get annoyed with me for 10 minutes because we had to stop so I could catch my breath? Hell that happens to me if I’m backpacking or not, so, I went. And it was amazing. I learned so much about plant life, how to use a compass, water purification, how to so *so* many cool things that I never would have learned had I backed down and given in to my fat fears. Even though it kicked my ass, and I don’t think I’d go on and 8 mile hike next time, I’m SO happy that I went, and don’t regret a second of it.

(I also learned that 3 of the other forest service workers who were teaching us all of the cool stuff, who were actually on the thin side, got their asses kicked by parts of the hike. It was an equalizing realization for me)”

Bravo, Heidi! And thanks for sharing your experience with us.

On my favorite trail in Grand Teton National Park with one of my favorite people–my oldest son

Last week, we talked about what to wear when hiking (read Part 1 here). Today I’ll talk about what to bring.

Protect Yourself – Sunscreen (look for a sweat-proof type), insect repellent (don’t forget your ankles and shoes to prevent ticks from hitching a ride), and a loud whistle (to call for help or to dissuade wildlife or humans from sharing too much of your personal space). If you must hike alone, make sure at least one trusted person knows your exact route and estimated time of return. If you hike in an area prone to moody weather, bring a waterproof windbreaker or jacket made of moisture-wicking fabric like lightweight fleece.

Prevent chafing - I’ve heard that petroleum jelly is an easy and inexpensive way to prevent chafing but I haven’t tried this solution myself (chime in if you’ve tried it and whether it works in the comments section). Specific products like Sportwax and BodyGlide are other alternatives you can apply to areas that normally rub (arms/inner sleeves, tops of bra straps, inner thighs, etc.). Another solution is to wear clothing designed to prevent skin-on-skin contact, like bicycle shorts or stretchy capris. I wear these constantly in the summer; the fabric is a bit heavy for serious humid heat but the payoff in comfort is worth it to me. There’s also a relaxed leg version I’ve been coveting. And as I mentioned in Part 1 of The Fat Girl’s Guide to Hot Weather Hiking, investing in underwear designed to breathe and prevent chafing is a good idea.

Treat your feet – As Tee pointed out in the comments of The Fat Girl’s Guide to Hot Weather Hiking, Part 1, make sure your toenails are trimmed before hiking, especially if you’ll be hitting any serious hills. I ruined one toenail taking a downhill “shortcut” in the Tetons, and my Smartwool sock caught on another too-long toenail, nearly tearing it off while cross-country skiing (which for me involves a tragicomic amount of tipping over), so learn from the stupidity of those who have hiked before you.

If you have a blister or are breaking in new shoes and discover a “hot spot” rubbing anywhere on your feet, moleskin bandages are one way to protect that sore area. I recently tried BandAid Blister Block (click to receive a coupon) when my favorite cute shoes rubbed me the wrong way at a conference, and they worked really well. However, I haven’t trail tested them, and I noticed they are not for use by Type II diabetics, so be sure to check out any foot care products before use. Finally, If your hiking footwear regularly causes blisters, you might want to consider getting a different pair.

Water and snacks - Keeping hydrated is always a good idea, even on short hikes. Look for bottles made from BPA-free plastic or stainless steel and pack a granola bar or bagel with peanut butter (both keep well in a day pack or small purse). I love those little packs of Justin’s Nut Butters – they’re awesome on tortillas, which also carry well for longer hikes.

Carry-alls – Any type of daypack will do, just so it fits your body well without feeling too bulky in the heat. Be sure to try on different types to ensure a comfy fit. This one is super-cute; I like Eagle Creek because they make affordable day packs for casual users.

I realize all of this information may seem overwhelming, but keep in mind that hiking is just walking, but in nature on different terrain than you might be used to. Start small with shorter, easier hikes and work you way up to longer ones while keeping yourself safe and comfortable. And post your hiking tips, tricks, fave trails, and “I tried it!”‘s in our comments section.