To conclude our three part series we asked Nell to consider the application of Paleo Principles in preparation for expedition.
After a month or so of working with a client, some opt to carry on with more hands on counseling, while others prefer to venture forward solo, with the knowledge they’ve gained and a plan of implementation going forward.
The tentative overview of the challenges that this client requires physical conditioning for include ‘flexibility, stamina and strength’ for a planned expedition are:
4-8hr hikes under load ‘including camera kit, 26-30lb’ (alpine and uneven tundra, low-land forest: climate considerations, extreme cold and humidity).
Additional activities: rock climbing, snowshoeing, kayaking, canoeing.
As such, this client would finish off counseling not only with their nutrition plan dialed in, but also a training schedule to follow in order to be physically and mentally prepared for the expedition. Ideally, timing of our work together would be such that the event would take place during the time of engagement, so that I may provide as much hands on guidance as possible.
Training would include a combination of longer duration efforts, stability and balance training as well as core strengthening, stretching, rest and bodywork if possible.
Preparing for the 4–8hr treks could be simulated by repetitive stair climbing with added load, such as a weighted backpack.
Balance training and core strength should include stability balls, standing on uneven surfaces or on one leg at a time and exercise such as front and side plank to target the transverse abdominus as well as quadruped work to engage the paraspinals and postural muscles.
Climate preparation could consist of procuring appropriate gear to allow for layering, wicking off sweat, as well as the opposite—cooling gear to allow the body’s natural sweat mechanisms to take effect. Heat training can be mimicked by performing exercise in a sauna or layering clothing and exercising in normal ambient conditions.
Electrolyte supplementation may also be indicated pending the individual sweat rate of the person.
The client and I would also agree to the manner in which we’d best work together going forward, whether it would be the once monthly counseling session, another season of collaboration after the event or perhaps just an email update now and then for those who feel they’ve learned all they needed to know and are fully prepared to continue to implement the True Paleo regime independently.
Paleo in Perspective
Adapting ancient principles in modern ways, is less of a challenge than one might first assume—as Nell has clearly shown, applying Paleo principles through small modifications in lifestyle is an experience that the whole family benefit from.
Ancestral research is garnering widespread interest and appeal suggesting that the future of health and performance may lie in our past. Personalising Paleo makes these insights more accessible and meaningful to the individual, affording greater application to the modern lifestyle. Because human physiology is so complex taking a personal approach to diet and exercise is especially important, and for this reason it can be useful to seek guidance from a professional like Nell who can help you to make informed decisions based on your individual needs.
