Part Two: Basecamp, Lessons Learned, and Preparing Your Body

Basecamp greeted us with warmth from the sun. We were above the clouds, while other basecamps were positioned below. I felt a mix of exhilaration and fatigue, my body tired from the climb, yet extremely aware of every muscle, every breath, every step that had brought me here… and also feeling the ache in my hip.

Everyone found their own place to enjoy the view of Volcano Fuego, which had been dormant for months, now letting out intermittent puffs of dark ash. The view was simply breathtaking.

My first reflection came as I observed myself and the other hikers. Some raced, some paused often, some laughed at the strain, others met their inner critic. We all travel differently, and growth can unfold through resistance experiences.

Pacing, persistence, and taking small, steady steps are what carry you up the volcano.

The second reflection came through at basecamp: listen to your body, pace your walk, and don’t underestimate strength training.

Thirdly, the rest time at basecamp reminded me of the importance of adaptation and preparation. The climb had tested endurance, strength, and mental narrative.

Strategies like having a hiking buddy, using walking poles, pausing to breathe, and enjoying the scenery make all the difference. Even with aches and discomfort, the body can adapt when treated with care, presence and exposed to graded physical resistance.

Three Exercises to Prepare Your Body for a Volcanic Hike

1) Step ups for glute strength​
12+ reps, starting with at least 2 sets on each side. If you’re new to this, focus on balance and alignment of the hip, knee, and toe, then gradually add weight such as a dumbbell or kettlebell.

2) Lizard stretch for tight hip flexors​
Hold each side for 60 seconds, for at least 2 sets. No force, just gentle stretching. Notice any difference in muscle tension and allow your body to release gradually.

3) Side planks with a lift of the top leg​
Lift the leg so it stays in line with your body, in either a full or modified position. Focus on steady engagement of the core and pelvic floor muscles.

These three areas — glutes, hips, and core — create a strong foundation for hiking.

A gentle note: Listen to your body and start at a level that feels right for you. Move mindfully, honour your limits, and adjust as needed. These ideas are here to guide and inspire you. If you have injuries or concerns, seek professional support so your body is cared for safely.

Thank you for sharing this experience with me. Remember that, challenging your body is valuable, and as equally important is recovery. Take time to stretch or mobilise, enjoy a warm shower, eat a nutritious meal, and rest deeply so your body can integrate and grow.

With warmth,
RONDY x