Treks for Her
Travel to Transform! Transform to Travel!
We believe that travel has an innate potential, to transform individuals, the destinations and the communities around these places, and as a result of that, our planet Earth… if done in the right way – mindfully and consciously! There are many ways to travel and transform through travel. At BuffyFish holidays, we take women on active, outdoor, adventures that can help them transform internally and externally. We are on a mission to spread this word, of how conscious travel can transform you and the planet, to women from around the world. We will take you on a journey to prepare you for your first trek in the Himalayas and other mountain ranges around the world. Get fit now and trek later, and then trek again and then again… Before embarking on these treks, we will prepare you in fitness, diet, meditation and breathwork along with familiarization sessions about the culture of the people and the wilderness of the destination. This stage will last 3-6 months before the actual trek. These treks will take place in the Himalayan mountain ranges of India, Nepal, Bhutan and China, and also in various mountain ranges of the world! So, join this mission where you put yourself first, over everything else, and transform to travel, and travel to transform, consciously!
The Concept
Transformational Travel
The Transformational Travel Council defines Transformational Travel as
“Intentionally traveling to stretch, learn, and grow into new ways of being and engaging with the world.”
Is that not a fantastic way to see the world?
Travel has the power to transform individuals, society, and the planet as a whole. Click here to read more from the Transformational Travel Council.
At BuffyFish Holidays, transformational travel with us means immersive journeys or active outdoor adventures. You can allow your mind and body to get new, unexpected experiences that we promise will change you. Transformation can happen when you connect with yourself, with others, with the planet, with the outdoors and nature and with the infinite. All of these transformations can happen internally and externally.
Our focus is primarily on the active adventures, that happen in nature and the outdoors which could also involve getting a first-hand glimpse of how the locals live. Some example of active outdoor adventure holidays would be bicycle rides, treks, scuba diving, surfing, trail running, fitness boot camps, camping, glamping etc. all over the world.
The journey begins when you have the notion of or the idea that you want to travel or embark on an adventure. It begins well before you actually set out. And this is why we prepare you internally and externally before the adventure holiday.
Preparation
The idea is to design and market a holistic package, for a physically adventurous and an outdoorsy trip for women, often guided and hosted by women.
The program along with a detailed itinerary and difficulty level of the trip, includes an optional but recommended preparatory physical improvement program and a knowledge improvement program.
The physical plan, includes self-guided or professionally guided, community-based
- Daily online fitness sessions
- Weekly online diet sessions
- Bi-weekly online meditation sessions and
- Bi-weekly online breathwork sessions
The transfer of knowledge, about the cultural significance, history, food habits of the people and the flora and fauna will be conducted through online zoom or google meet sessions.
We encourage a community or a buddy-based approach to these pre trip preparations.
We believe that these preparations add to the transformational value of the trip.
Preparation Stage Details
You will work with other participants, who will also be going with you on the trek, for a period of 3, 4, 5 or 6 months before you embark on the trek, in
- Physical fitness
- Diet
- Meditation and breathwork
- Knowledge transfer
We will assign a buddy to you. We will function like a team or a community, that has a goal to reach; and that being enjoying the actual adventure which is the trekking holiday.
Our focus is encouraging a community-based approach to the whole preparation phase i.e., you working with your buddy along with the other participants.
Physically preparation is necessary and important as these treks set stage on the mountains in the Himalayas. Even though these treks are beginner level treks, they will need you to walk on gradual slopes between 5-10 hours every day. Remember that this is not a contest or a competition and you are not out there to prove anything to anyone. You need to search for a pace that suits you and breathing pattern that suits your pace. We will practice this during the preparatory treks that we will go on in every month of the preparation stage.
You can choose from
- YouTube videos and a generic fitness plan, tailored for getting you fit for the adventure, in this case – a trek, that you can work on, if you are already a member of a gym.
- Work with our personal trainers, who will work on your fitness levels and get you prepped up for the physical treks.
Diet is an important factor to be taken into consideration. We will put you in touch with nutritionists and dieticians who will give you a recommended diet plan which will be tailor made as per your preferences.
They will first assess your current food habits and then recommend a new diet or tweak your current diet. Each person is different. However, you can encourage each other in the community to follow their diet plan.
Breathing exercises are a natural tranquilizer for the nervous system. Breathwork sessions will be planned around Rhythmic breathing, Deep Breathing, Visualized Breathing Techniques & Progressive muscle relaxation. We will also plan a few dynamic exercises which will help them let go of tightened muscles & pent-up emotions held in the body. We will conduct bi-weekly breathing sessions.
The goal during mindful meditation techniques is not only to empty the mind but to become an observer of the mind’s activity while being kind to oneself. The second step is to create a pause. Learning how to take a deep breath and observe one’s own space, thoughts, and emotions nonjudgmentally. We will work at a soul level where we will put you through bi-weekly meditation sessions to prepare you psychologically where you will connect with your inner self.
Every destination has its own history, food habits and a distinct culture that you can enjoy. We will familiarize you on how to interact with the local folks and also tell you about their history and culture.
For example:
For our first beginner level trek in the Jibhi valley, we will give you a glimpse of what to look out for. Every year, from March through June, a few, if not, hundreds of, birding enthusiasts and bird photographers flock to Jibhi, as it is a bird watching paradise in these summer months. In addition to the birds, Jibhi boasts of its own, rich flora and fauna.
Building a Community
All these details will be shared through interactive presentations on zoom meetings. We encourage you to join these. Each session will last for around 45-60mins.Each session in brief
We will have around 5-6 interactive zoom/google meet sessions with the participants who sign up for the trek. These sessions will be held twice a month before the adventure holiday.
- Session 1 – Introduction to the concept, Introduction of the participants, Introduction to the team at BuffyFish Holidays – the fitness coach, nutritionist, and the meditation/breathwork experts.
- Session 2 – Introduction to the culture, food habits, people, history of the destination.
- Session 3 – Introduction to the flora, fauna, and birds that visit the destination. Geography with terrains and maps.
- Session 4 – Introduction to the team who will be conducting the treks: the guides, the cooks, the homestay etc.
- Session 5 – What to carry for the actual trek, last minute tips and a QnA before the journey.
The prep-journal or questionnaire – Lastly, we will give you a pre-trip prep journal or a simple questionnaire, that you can use to record your learnings and reflect on how you have transformed through the preparation phase.
Weekly monitoring – You along with your buddy and our team, will maintain logs to monitor your own progress on a weekly basis. We will meet online on a call once a week to monitor the group’s progress. We all will transform as community through this preparation stage. At the end of the training, we will take this new found energy into the trek where we will undergo various experiences and challenges as a team. Whatever you have learned will come to fruition.
A Generic Fitness Plan
Strength Training Muscle Group – Chest – Shoulder – Triceps
- Chest Press
- Chest Fly
- Push-ups
- Shoulder Press
- Front Raises
- Lateral Raises
- Triceps Dips
- Triceps Extensions
Abs
- Crunches
- Leg raises
3 sets of each exercise. 10-12 reps each with progressive overload. (Gradual increase in weight you lift)
Intense Cardio (Preferably outdoors.)
- Jog/Run (Start with 3 km. Aim to progress to 5 km.) OR
- Skipping (Start with 300. Aim to progress to 800.)
For time.
Keep a record of the time. (Should go on reducing.)
Strength Training Muscle Group – Legs
- Squats
- Lunges
- Single Leg Deadlifts
- Glute bridge
- Calf raises
- Step ups
3 sets of each exercise. 10-12 reps each with progressive overload.
(Gradual increase in weight you lift)
Low Intensity/Steady State Cardio
Go for a light walk/jog, some cycling and few push-ups/pull-ups.
For time – 30 to 40 minutes.
Strength Training Muscle Group – Back – Biceps
- Deadlift
- Bent over rows
- Single arm rows
- Single leg Deadlift
- Rows with resistance band
- Biceps curls – both types
Abs
- Elbow plank
- Side planks
- Russian Twists
3 sets of each exercise.
10-12 reps each with progressive overload.
(Gradual increase in weight you lift)
Yoga
Suryanamaskaras and asanas For time – 30 to 35 minutes.
Complete rest and recovery.
Can go for a light walk, stretch, light yoga.
01 Take the stairs every chance you get!
Stair climbing is the best exercise for increasing lower body strength (calves and quads) and will not require any extra time. Make it a point to take the stairs instead of the elevator or escalator.
02 Walk in all types of weather
For days when you will be going for a walk outdoors (steady state cardio), ensure that you step out at different times of the day. Prepare yourself for all weather conditions by walking in cold, windy, rainy, warm and humid conditions. (Wherever possible)
03 Walk on all types of terrains
Avoid training solely on running/jogging tracks or level footpaths.
Try to train on surfaces which are similar to the trails on your trek. This will really add in preparing your knees, ankles and feet for the final trek.
04 Train with a backpack
To really challenge and push yourself, pack a bag with some heavy water bottles or books and go for a long endurance walk uphill/on a tekdi/at a nearby fort. For example: Sinhagarh Fort You can opt for this just once or twice before you leave for the trek. It will work wonders!
05 Fuel your body well
Your energy requirements will increase while trekking. It is therefore important to eat small, frequent meals while training to maintain good energy levels.
You will get power packs (fruits, trail mixes) to munch on during the trek so it is always better to be habituated with the same! Also, do not forget to monitor your water intake every day. (3-4 litres is a must.)
06 Consistency is key!
Aim to keep a consistent amount of exercise each week especially during the weeks leading up to your trek. The earlier you start training, the better as the fitter you are, the more you will get out of your trip.
End with Cool Down (Applicable each day)
- Compound Stretches
- Shawasana – 4 to 5 minutes
