There is a line in an old song that goes, “We’re in those lazy, hazy, crazy days of summer.” What are you doing to stay fit and have fun this summer? It has been awhile since I last wrote or posted a video so it’s time to get back at it. My excuses? Mmm, there are too many to mention here, but how about I’ve been busy enjoying the summer.

My wife, Shelley, and I do a variety of things that we like that helps us to stay fit. Walking, hiking, cycling, and paddling are activities we enjoy, and the Kamloops region where we live is full of outdoor recreational opportunities.

You may be asking yourself, especially if you are new to the sport, “What does that have to do with cross country skiing?” Actually, quite a lot really. It’s all about your fitness level. Like any sport or activity, cross country skiing can be enjoyed by people of varying ages and abilities. However, there is no getting around the fact that you will enjoy it more if you have a good level of physical fitness.

There is a saying in this sport, “Races are won in the summer.” Now I know most of us aren’t competitive racers, but the gist of this comment applies to all skiers. Actually, it applies to anyone who has a desire to be healthy and have a good level of physical fitness year round. If we let our level of fitness decline in the summer, then it takes a lot of effort and time to get yourself ready to ski. The first part of your ski season can a be really tough, and not so enjoyable as you are still building your fitness level.

Preventing this drop in fitness in the off season is not that difficult. It can be as simple as walking, hiking, biking or paddling during spring, summer and fall. For me, the keys are to be consistent, and to keep a good pace.

I often struggle with consistency in exercise, and tend to be sort of streaky or have the weekend warrior thing going on. Many things get in the way of me being consistent. Work schedules and family responsibilities, are 2 of them. Planning ahead helps me deal with that. Doing things with like minded people also helps. You inspire each other to get out there. This can be exercise or activity partner or a group (informal or more organized).

Another key for me is to schedule the activity earlier in the day. During my coaching development I learned from mentors that the later in the day that you schedule the activity, the least likely it will happen. I can speak from experience here as well. My energy levels are lower, and my determination to get out there and get active diminishes as the day goes on. In addition, with the high temperatures where I live, the heat of the day lasts well into the evening. It is common to see a temperature of 30 degrees Celsius and higher. It’s not a lot of fun exercising in it. I find that early morning can be the coolest time of day to get that hike of bike in. I wrote a blog last summer about exercising in the heat.

Exercising In The Summer Heat

Secondly, I don’t want to just amble along. “Lollygagging” my mother called it. Going out for a leisurely walk certainly has health benefits, but if you want to improve your aerobic fitness pick up your pace and get your hear pumping. When walking this can be as simple as walking briskly or what some call “speed walking”.

Studies by experts have proven how beneficial this can be. Another way to increase your exertion is through the use of terrain. Just walk up a hill and observe what happens with your body. Your breathing will quicken, your heart rate will increase, and you may find that your muscles may start to feel fatigued. Using terrain is easy where I live as Kamloops is at the center of 2 river valleys. You’re either going up or down here with a break on the flats of the valley bottom.

Under our banner of Head to Toe Wellness and Adventure, my wife, Shelley, and I have been sharing what we do, and the lifestyle we lead on various social media platforms. You can follow us on our Facebook page at this link. https://www.facebook.com/headtotoewellnessandadventure Or join us on one of our hikes https://www.meetup.com/head-to-toe-wellness-and-adventure/

Our goal is to inspire people to be healthy, fit and active by engaging in outdoor activities in nature. Nothing better, right? We’ve seen so many amazing things (landscapes and wildlife) on our many adventures, both short and multi day.

Most of these activities are simple to do and require a minimal cost. For walking, you should have appropriate footwear and clothing, but it can be as simple as a t-shirt, a pair of shorts and a pair of runners. Obviously, runners should have a good pair of running shoes, and for cycling you need a bike. Yes, it can be a nice carbon fibre road bike, or state of the art mountain bike, but it doesn’t have to be. Do what fits your budget.

A disclaimer here. I am a cross country ski coach, but I am not an expert. These are things that have worked for me and my wife, and many others that we know. It can work for you too. With starting any fitness program, it can be a good idea to talk to your family doctor first. Don’t go charging off at it 100 miles per hour. You’ll likely regret that.

Have fun, do the things you enjoy with the people you like, and remember, slow and steady (at a good pace) wins the race.

See you out on the trails.

Roy, The XC Ski Guy