Your ultimate guide to Wild Adventures: Wild Weekends...Base Camp 1 - 2 x 2 - 3 hour Trek Training sessions 2 x 1 hr yoga, stretching, remedial massage 1-2 x active recovery i.e swimming,

ADVENTURESwild weekendsYOUR ULTIMATE GUIDE TO WILD

ABOUT WILD WOMEN ON TOP

Wild Women On Top transforms lives by creating life changing adventures that getwomen walking in nature.

© 2015 Wild Women On Top Coastrek | www.melbourne.coastrek.com

© 2015 Wild Women On Top | www.wildwomenontop.com

Becoming a Wild Woman Adventure Goddess means discovering a new you; ahealthier you; a fitter you; a stronger you. You will explore a new world of lifechanging adventures that inspire you to make healthy choices at every turn.Becoming a Wild Woman means getting up each day with purpose and joy. Itmeans healthy daily habits. It means you have energy to sparkle.

This journey will take you to places you never would have imagined. We'veunzipped our tents to sunrise over Mt Everest; slept on the lip of a crater;watched volcanoes erupt; felt earthquakes tremble; walked through pristine,untouched wilderness; hugged trees thousands of years old; marvelled in awe athanging glaciers and waterfalls of ice; laughed till it hurt in a little tent on aglacier; danced in the moonlight; dived, naked, into remote sparkling clear,freshwater lakes after walking 25km, brimming with a sense of joy that cannot beput into words.

By embarking upon this adventure you will learn about your body and your mind,find a healthier you and connect with a community of wild, motivated andinspiring women in nature. Become an Adventure Goddess and you will discover alife of true joy, health and lasting happiness.

What are you waiting for?

www.wildwomenontop.com


Why Wild Women On Top?When you join a Wild Woman On Top Team, you embark on a journey. You willconnect with a group of like-minded women all training for a sensational goal.You will become abundant with health and vitality as you get fitter and strongerwalking in nature with women. And you will travel to a remote location with agroup who are prepared for the journey.When you join a Wild Women on Top Team, you must commit to our TrainingRequirements and our Golden Rules. This ensures that you are walking with ateam who are prepared for the physically demanding challenge of this journey,and able to marvel in the magic moments and appreciate the beauty of theadventure.Wild Women On Top are the experts in Trek Training for adventure. You coach willguide you, every step of the way, so that you are perfectly prepared for yourwilderness challenge. You will be educated about everything from fitness andstrength, to gear, nutrition, technique and mental tuffness.Wild Women On Top offer a unique experience where the magic is in the journey.

Come with us on an adventure!


www.wildwomenontop.com/trips



FAST FITNESS

TRIP TRAINING REQUIREMENTSPlan your week as follows:

Base Camp1 - 2 x 2 - 3 hour TrekTraining sessions 2 x 1 hr yoga, stretching,remedial massage1-2 x active recovery i.eswimming, Pilates, cycling

Endurance WildAdventure Goal:

ADD 1 x 4- 8 hourwalk/fortnight

Technical WildAdventure Goal:

ADD 1 x indoor rockclimbing + 1 x outdoor

rock scrambling

Full Pack WildAdventure Goal:

ADD 1 x 4-6 hourwalk/fortnight

Carry 8-20 kg packevery session

WILD GRADINGSWild Weekend: Min 12 week training period (assuming you have a base level of fitness)




FAST FITNESS

TREK TRAININGTrek Training is a time efficient outdoor adventure workout, using endurance walking & high intensity interval training on rough bush tracks, stairs, hills & soft sand, with weighted back packs, trekking poles, body weight & natural features to provide resistance, to prepare body & mind for challenging treks.In Trek Training, we use the undulating trails, stairs, hills, soft sand and natural features to provide the setting for high intensity, low impact exercise. By adding weighted back packs to these intervals, we increase the work required by the muscles to move the body, which increases muscle mass. In other words, we force the body to adapt to the challenge of carrying heavy weight up and down stairs and hills or along soft sinking sand, by growing more muscle. Pack weight replaces dumb bells and bar bells.In addition to this, we increase the intensity of walking with ascents, descents and soft sinking surfaces. This forces the heart muscle and the lungs to work harder, improving cardiovascular fitness. It also provides a time efficient fat burning workout, where a significant amount of fat is burned AFTER the workout has finished!Trek Training is a time efficient method of metabolic resistance training with reduced risk of overuse injury.



http://www.wildwomenontop.com/training

http://www.wildwomenontop.com/training


FAST FITNESS

HIGH INTENSITY INTERVAL TRAINING (HIIT)HIIT involves periods of high intensity effort, followed by periods of low intensityeffort, to maximize the overall training effect possible in a given time frame.Research proves that HIIT is the most effective and time efficient way to increasefitness.

The workout – 60 min:1. Warm up with a walk to stairs, hill, ramp, soft sand or steep rocky track whichtakes you 1-5 minutes to get to the top. 2. Fast walk to the top so you’re really puffing and recover on the way down. 3. Repeat for 45 minutes (find alternate sets of stairs if there are a few choicesnearby and you want variety in that time)4. Do 50% of your sets with your pack & 50% without your pack. 5. Finish with 5 minutes core and stretching exercises.

Use stairs, ramps, soft sand, steep rocky tracks, thigh deep water or hills witha minimum of one minute high intensity intervals.Do some sets taking two steps at a time, jumping up the stairs (without pack),or jogging. Go at sunrise or sunset for a seratonin boost!

Tips and Variations




FAST FITNESS

ALTITUDE TRAININGHow to prepare your body for altitude:

Be as fit, strong, lean and balanced as possible using a variety of trainingtechniquesRest well and eat nutritious food to ensure recovery time and optimal healthFocus on anaerobic interval training where you push the body to 8 -9 out of 10breathlessness, recover and repeatInclude some breath control activities such as yoga and swimming Practice mental toughness by doing boring repetitive challenging activitiessuch as stair, sand or hill repeatsIf you have access to an Altitude Gym where you can experience what it “feelslike” to be at altitude when exercising, this has been shown to produce somebenefits, including confidence building for first timers.

Avoid over-exertion and avoid getting out of breath while acclimatising. Hydrate well, sipping on water regularly. Drink enough liquid to keep yoururine pale and plentiful. Avoid alcohol, caffeine, excess salt. Use the buddy system to keep an eye on each other for symptoms of AMS. Use technical walking during the ascent, focusing on 'The Pause Step'technique (explained below)Gain altitude slowly: above 2,500m the maximum height gain betweensleeping altitudes should not exceed 300m per day, with a rest day forevery 1000m of ascent or every third day.

How to manage altitude on a trek:

Only ascend when there are no symptoms of Acute Mountain Sickness. (AcuteMountain Sickness, or AMS is not life threatening and is very common). Make your bed on an upwardly sloping angle and use a blow up pillow, orpillow case stuffed with soft clothes to elevate your head and reduce thoseugly eyes that come from sleeping at altitude. Use Diamox, if advised by your doctor or guide.




FAST FITNESS

TECHNICAL WALKING Technical walking includes a number of techniques to assist you to stay safeand in control in wild rugged locations. Di says ‘it requires excellent balance,strength, core control, cardio fitness and upper body confidence to managedifficult conditions.’ It includes “rock scrambling” and “the pause step”.Rock ScramblingRock Scrambling is the ability to scramble and hop around rocky gullies, riversand boulders, as well as is trekking along steep ledges, creek edges, andheadlands without going for a tumble. You’ll need to bend, stretch, leap, hop,jump and climb to improve your coordination and balance, as well asstrengthening muscles, ligaments and tendons.Best way to do it: Find a rocky area, nature’s gym, nearby – coastline, riverbanks, hills, mountains or a kids playground! Scramble along the obstacles,trying to use your hands, feet and bum.The Pause StepThe Pause Step is a technique used at altitude to assist you in maintaining aslow even pace to keep your heart rate calm. It allows you to climb at altitudesover 3,000 metres for long periods of time with less fatigue, preventing altitudesickness.Best way to do it: Find a set of stairs. Walk up the stairs, pausing for a second ortwo in between each step as you let your back leg relax and lock momentarilywhile you place your front leg on the next step. The goal of the practice is toascend the stairs without increasing your heart rate at all, which is surprisinglyhard to do.




FAST FITNESS

ENDURANCE WALKINGAn endurance walk is a long distance Trek with back pack and trekking poles ona bush, coast, rock and/or soft sand route with uneven and irregular terrainincluding hills and stairs. The Workout:Trek with pack and poles on a bush, coast, rock and/or soft sand route with unevenand irregular terrain including hills and stairs.Tips and Variations:

Pack weight depends on your goals, strength and fitness. Start with 3kg and increase pack weight by 0.5-1 kg per week. (Note: If you are more than 10kgoverweight, DO NOT carry a back pack for endurance walks).Take a 5 minute stretch/drink/snack break every 90 minutes.Aim to trek 3-6kms per hour, depending on pack weight, the gradient and thedifficulty of the terrain, so that you are puffing, but can still manage aconversation for most of the time.Ensure you do a dynamic 5 min warm-up, and finish each session with a 15 minsession of Core and Stretching.Practice training by torchlight on bush tracks wearing trail runners or boots withat least two friends. Adjust footwear for the terrain, conditions and your strengths: trail runners forbush and fire trails, trail runners with ankle support or boots for torch light andreally rough terrain, runners for footpaths. Force yourself out in wild weather – apart from being exhilarating it will buildyour mental toughness. DO NOT trek in electrical storms or high wind near gumtrees.Climb every set of stairs, hill or ramp that you pass along the track




FAST FITNESS

RATE OF PERCEIVED EXERTION (RPE)The RPE Scale gives a quantitative identification of the feeling of fatigue. Thesefeelings of fatigue are very highly correlated with heart rate. As you train, estimateyour level of intensity based on the following scale.RPE Scale1: resting2-3: very, very light exertion (you could go for hours, easy to breath & talk)3-4: very light exertion4-5: moderate exertion (breathing heavily, can hold short conversation)5-6: somewhat hard exertion6-7: hard exertion7-8: very hard exertion (getting uncomfortable, short of breath, can speak a bit)8-9: very, very hard exertion (very difficult to maintain exercise intensity, can barelybreathe & speak a single word)10: Absolute maximum exertion (feels almost impossible to keep going, completelyout of breath, unable to talk)During Trek Training, your Training Zone should be from 5, which is ‘moderateexertion’, to 8 which is ‘very hard exertion’ to get maximum results. During intervaltraining, you should get to 8 as you go up, but during endurance walks, you shouldaim for 6-7 for most of the time.




FAST FITNESS

GEAR FOR TREK TRAININGWhat to wear: What to carry (in 8kg pack)

For extra intensity with an 8-12 kg pack, put the heavier items close to yourspine and use the lighter items to keep them in place. If you haven’t packedproperly, don’t carry extra items because this can cause discomfort or injury!

Comfortable shorts or leggingsT-shirt preferably made fromwicking fabric to keep you comfy!Hat (for day sessions)Quality socksTrail runners (or boots if you needmore support)Sunglasses (for day sessions)Small backpackCooling bandana for hot days

1-2 litre of waterGood quality rain gearmobile phonesnackswhistlesunscreentrekking poleshead torchpersonal first aidyoga mat or towel warm fleece/thermal layersOptional extras: thermos, tea, cup,pocket knife and compass.




TUFFEN UP PRINCESS

MENTAL TUFFNESSMental toughness is built by consistently putting yourself in situations where youhave to complete a task or activity which might seem boring or repetitive or difficultat first. By pushing through the mental, emotional or physical barriers of discomfort,you learn to go beyond your comfort zone and never give up. By setting yourselfsome challenging goals which require endurance or stamina, you can break throughany pre-conceived expectations of what you are capable of. When climbing ortrekking in the wilderness, you will always have to face unexpected challenges, suchas bad weather, snow storms, long days climbing, sore feet, possible injury ordiscomfort, but if you have previously challenged yourself to survive and thriveoutside your zone, you will have the mental toughness required to push throughwhen the going gets tough. Take on challenges such as stair or hill repetitions,setting a time in which you need to complete a set number of reps, or timingyourself on the climbs and trying to beat the fastest time each set. Train at night,and in all weather conditions including the rain, wind and cold, and throw in someendurance treks which require being on your feet for up to 8 hrs a day.




TUFFEN UP PRINCESS

TOP TUFFNESS TIPS FOR YOUR WILD ADVENTUREIt’s all about the journey.Wanderlusters like us love setting adventure goals that can be harder than we everimagined because of what we learn about ourselves. Adventures that take usthrough moments when we want to quit, and that although we may want to quit,often, it’s what comes after and what we discover about ourselves during thestruggle within that really makes the journey worth it.Failing to plan is planning to suffer. Like any big challenge, the more planning and preparation you put into it, the morefun you’ll have on the journey. We can choose to make an adventure extra torturousby rocking up unprepared, or we can do a bit of prep: try stuffing that backpackbefore we head off, take a few training walks in the woods around home and wearthose leather boots around before we hit the trail.Practice with your pack.Train with your pack, increase the pack weight incrementally over time and get yourbody conditioned to carrying load. Expect the unexpected because you can’t control the wilderness.Most of us lead pretty comfortable, predictable safe lives in the city so thewilderness takes us way out of our comfort zone. No matter what the brochure says,sh** happens when you go hiking in the bush and it teaches us mental andemotional 'tuffness' when we manage it. This builds resilience which is brilliant.




TUFFEN UP PRINCESS

Blisters don’t need to be part of the journey.Truth is, blisters are excruciating and they can actually be prevented. With a fewsimple tips, you can dispense with this aspect of your suffering. Try wearing yourleather boots under water and then walking them dry (before you start your trek!),opting for Gortex boots because they dry quicker, going for a half size bigger (yes –simple but true), spending a bit more on a few pairs of technical socks, using pawpaw ointment to reduce friction or pre taping known hot spots, you’ll have a muchbetter time.Never never never give up.By sticking with the challenge, you’ll either succeed or fail. Either way, you’ll learnvaluable lessons about yourself, your mind, body and spirit.Mental 'tuffness' can get you through anything.When you put your mind to a goal and you have an end point you are aiming for, youcan achieve things you never thought possible! But you will need mental 'tuffness'to get through the hard times: you can build up mental 'tuffness' by taking onsmaller challenges that require you stepping out of your comfort zone. You canpractice long days of walking, climbing multiple peaks, by training on stairs and hillsand doing intervals and repeat climbs, just when you don’t feel like climbing anymore. Getting used to pushing beyond your comfort zone will help you prepare thephysical and mental 'tuffness' to endure long days of trekking in the wilderness.The small stuff doesn’t matter.Being in the wilderness requires you to switch to survival mode. Instead of worryingabout where you will get your latte today, or what shoes you're going to wear tothat dinner date, you are now focused on where to find water and how you will staydry when a massive rain storm hits you. This is such a rejuvenating way to live. Letgo of the small stuff and get focused on surviving and making the most out of beingin the wild.




TUFFEN UP PRINCESS

Blisters don’t need to be part of the journey.Truth is, blisters are excruciating and they can actually be prevented. With a fewsimple tips, you can dispense with this aspect of your suffering. Try wearing yourleather boots under water and then walking them dry (before you start your trek!),opting for Gortex boots because they dry quicker, going for a half size bigger (yes –simple but true), spending a bit more on a few pairs of technical socks, using pawpaw ointment to reduce friction or pre taping known hot spots, you’ll have a muchbetter time.Never never never give up.By sticking with the challenge, you’ll either succeed or fail. Either way, you’ll learnvaluable lessons about yourself, your mind, body and spirit.Mental 'tuffness' can get you through anything.When you put your mind to a goal and you have an end point you are aiming for, youcan achieve things you never thought possible! But you will need mental 'tuffness'to get through the hard times: you can build up mental 'tuffness' by taking onsmaller challenges that require you stepping out of your comfort zone. You canpractice long days of walking, climbing multiple peaks, by training on stairs and hillsand doing intervals and repeat climbs, just when you don’t feel like climbing anymore. Getting used to pushing beyond your comfort zone will help you prepare thephysical and mental 'tuffness' to endure long days of trekking in the wilderness.The small stuff doesn’t matter.Being in the wilderness requires you to switch to survival mode. Instead of worryingabout where you will get your latte today, or what shoes you're going to wear tothat dinner date, you are now focused on where to find water and how you will staydry when a massive rain storm hits you. This is such a rejuvenating way to live. Letgo of the small stuff and get focused on surviving and making the most out of beingin the wild.




OMG WHAT SHOULD I WEAR?

45 litre backpack *Drink bottles and/or bladder to 3 - 4 litres * Waterproof jacket Gortex *Trekking boots *Trekking Poles *Gaitors or cuffsSun hatShorts & T-shirtSocks plus two pr linersUndies & braWool top or jumperPolar fleece top & pantsThin thermal top & pantsToothbrush, toothpaste, comb, insect repellant, lip & sunscreenPlastic bags for waterproofingPersonal 1st Aid: Space blanket, triangular bandage, compression bandage,Panadol, Neurophen, Vaseline, Bandaids, Bister blocks and a tamponGloves and beanieHead torch & spare batteriesEmergency Kit: Whistle, small signal mirror (non-glass) & a lighter/fire-starterSun GlassesBandana or buffTrekking towel

Gear List

GEAR AND PACKING FOR WILD WEEKENDSThe good news is, here is a gear list. The bad news is, there is no perfect gearlist. Use this as a guide only.





Toilet paperWater Purification tablets or steripenWet WipesCrocs/thongs/volleysRain coverAnti bacterial washGourmet snacksLight surprise to share (can be food, or anything!)

Optional items:CameraStuff sacksZip lock bagsBathers Pocket knife

Cold Climate Extras:Thermal gloves *Waterproof pants Gortex *Down jacket *Thick thermalsBalaclava





Hot Climate Extras:Long sleeved light cotton shirtWater absorbing gel bandanaExtra water bottle

Your guide will usually supply:TentsFood Billy and saucepansStove & fuelCoffee plungerGroup First aid kitTrowelFuel




THE GOLDEN RULES

WILD WOMEN ON TOP

1. Set challenging adventure goals, write them down, trainhard and you will achieve them [No excuses!]2. Stay Positive at all times3. T.E.A.M. Together Everyone Achieves More4. Expect the unexpected5. If you have a gripe, handle it discretely, or air it politely[Don’t let it fester!]6. Buy quality gear [This will save you money and couldsave your life]7. Don’t come home from training or trips tired. Beenergized & happy.8. Leave no trace (The wilderness is sacred!)9. Bring MORE than you take away. [Including chocolate!]10. Happy endings guarantee the next leave pass![this one is secret!]


Documents

Your ultimate guide to Wild Adventures: Wild Weekends...Base Camp 1 - 2 x 2 - 3 hour Trek Training sessions 2 x 1 hr yoga, stretching, remedial massage 1-2 x active recovery i.e swimming,