Listening to Your Body: Lessons from the Backcountry

Fully loaded and ready to roam 🏔️🎒 Capitol Reef tested my strength, my endurance, and my ability to listen—to my body, my fuel needs, and the ever-changing terrain.

Hey There!

Spending time deep in Capitol Reef’s backcountry was an unforgettable experience—stunning landscapes, a sense of solitude, and the kind of adventure that fills your soul. But it also came with some harsh reminders: my body is changing, and I need to adapt.

Despite training, my feet ached under a 50+ lb pack, and insomnia hit me hard on the first night, leaving me restless and drained. Tracking my cycle didn’t prevent it from showing up almost five days early—right after I got out of the backcountry. Perimenopause is throwing some curveballs, and while frustrating, it’s also a powerful reminder of just how important it is to listen, adapt, and take action.

One of the best parts of backcountry travel isn’t just the solitude—it’s the deep, unfiltered conversations that happen when you’re miles away from distractions. My travel companion, a seasoned backcountry guide and a woman around my age, and I spent a lot of time talking about how to fuel for performance, recovery, and longevity—especially in demanding environments like the backcountry.

We both agreed: getting enough protein is non-negotiable, not just for performance on the trail but also for maintaining muscle mass and body composition even in the off-season. It’s something so many active women overlook—especially in endurance-heavy pursuits like guiding, ski and snowboard touring, and backpacking, where carrying extra weight (in food and on your body) feels like a trade-off. But the reality? Undereating protein leads to muscle loss, slower recovery, and reduced metabolic health over time.

✔ Freeze-dried or dehydrated high-protein meals – Some brands now prioritize 30+ grams per serving. Game changer.
✔ Collagen or whey isolate packets – Easy to stir into morning coffee or oatmeal for a quick protein boost.
✔ Jerky, salmon packets, or pre-cooked chicken – Lightweight, shelf-stable, and easy to add to any meal.
✔ High-protein nut butters and trail mixes – Pairing fats with protein makes them more satiating and sustaining.
✔ Instant protein oats – Pre-mixed with powdered peanut butter or protein powder for a balanced breakfast.

On the long drive out and back, I used my time wisely—re-listening to “Motivational Interviewing for Health and Fitness” and “Next Level” by Dr. Stacy Sims. Both reinforced something I already knew but needed to apply better:

✔ Lift heavy. Don’t stop. Strength training remains the key to longevity, bone density, and resilience.
✔ Eat enough—especially post-exercise. The days of undereating and expecting performance gains are over. Recovery starts with food.
✔ Get back on adaptogens. Before HRT, I’m revisiting Rhodiola and Schisandra in the morning, with Ashwagandha at night.
✔ Prioritize whole foods over processed convenience. Protein bars have their place, but I’m making it a goal to get in more whole-food-based fuel—especially pre-training.
✔ More fiber, more plants, more variety. My body is asking for it, and I need to listen.

No matter where you are in your health, wellness and fitness journey—whether you’re a seasoned coach, or athlete, or just getting started—there’s always room for improvement. But making changes that last requires more than just information; it takes strategy, patience, and a plan that works for YOU.

👉 Assess your needs. What’s working? What’s not? What signals is your body giving you?
👉 Talk to your doctor or health team. Getting personalized insights is key, especially if you’re navigating hormonal shifts or performance goals.
👉 Start small. The best plan is the one you can stick with. One change at a time adds up.
👉 Apply the laws of behavior change. Make habits simple, obvious, and rewarding to build consistency over time.

This trip was a reminder that our needs evolve—and so should our approach. Whether you’re fine-tuning performance or making your first step toward better health, it all starts with paying attention, making a plan, and following through.

What’s one adjustment you can make this week that aligns with what your body is telling you? Hit reply and let me know—I’d love to hear!

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Warmly,
Coach Christine

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