Fill the Empty Spaces With Sweat, Adventure and Friendship

August is such a month of transitions.

We’re sending both of our girls off to college, and for the first time, the nest will be really, really empty. Don’t worry. I’ve already been Googling rescue dogs.

While I’m mostly kidding about the extra dog, I’ve been thinking about all the other mamas—and yes, you too dads—who are in transition right now. Maybe it’s the first day of school, full stop. Maybe it’s the first day of daycare, kindergarten or college. Whatever your back-to-school transition looks like, it can feel jarring, disruptive and maybe even a little sad.

First, I want you to feel all the feelings.

For me, that means planning a good cleansing sob after I pack up the last of the freshman dorm debris and load it back into my car. My advice? After drop-off, pull over somewhere safe and let the tears flow.

Then, when you’re ready, think about how you might fill this new season of your life with purpose.

Since you know me pretty well by now, the purpose I have in mind is getting fit for winter adventures. And while fitness is the main dish, I’d like you to add a side of deepening your friendships with the outdoorsy people you plan to adventure with.

That brings us to this week’s focus: filling the empty spots that transitions leave in our lives. I suggest we fill those spaces with sweat, adventure, friendship and, sure, even a few tears along the way.

I’ve been meditating on and off for 20 years. I’m no guru, but I can tell you that a mindfulness practice comes in handy when life throws you a curveball.

I rely on two simple tools: a journal and the Headspace meditation app.

Your journal can be a plain notebook or something more structured. When I have worries to unload before bed, I write them down. It helps. I use the Full Focus planner and journal, which combines goal-setting tools with inspirational quotes.

It works for me, but please don’t follow me down the journal rabbit hole and convince yourself that the perfect planner will magically make you organized. Choose something simple that you’ll actually use. The goal is to create a habit, not a new shopping obsession.

You also can’t go wrong with a gratitude practice. I thank my knees and legs a lot. During ski season, I’ll say thank you out loud after a rough stretch of moguls. I’ll also write it down before bed or first thing in the morning, just to let those sturdy ligaments know how much I appreciate them.

For meditation, I like the simplicity of the Headspace app. Here’s my 30-day Headspace guest pass if you’d like to try it.

I don’t love needing my phone to meditate, but an app is a great place to start. After some practice, I became comfortable doing my own five-minute morning meditation. It can be as simple as taking a few mindful breaths, slowing down and allowing yourself to be in the moment.

Mindfulness gives us space to accept where we are, acknowledge the season of change and offer ourselves a little love.

Maybe you prefer to get in touch with your feelings through movement. I fully support that.

Cardio can help boost your mood with every step. And while it isn’t the only priority for skiers, it certainly helps when a big bell-to-bell ski day is ahead of you.

All summer long, I blather on about hiking. I know I sound like a broken ski pole—I mean, record—but those long movement sessions really do matter.

The downhill portion of a hike is especially valuable. Walking downhill works your muscles in a lengthened, or eccentric, way, particularly your quads. That mirrors how your legs work when you ski: absorbing impact, controlling turns and helping you stop. I explain more in Why Hiking Is the Perfect Pre-Season Workout.

Of course, mountains aren’t available to everyone. With your new fall schedule, look for places to add a walk:

• A morning walk is a wonderful way to start the day.

• A lunchtime walk can fend off afternoon sleepiness and mindless snacking.

• A post-dinner walk can support digestion and better sleep.

Walking is even better when you invite a friend who likes to ski. I have several women friends who also do business here in the Valley, and we’ll schedule walking meetings so we can talk shop and catch up. It’s all winning.

Because my nest is extra empty this year, I signed up for a fall half marathon. While 13.1 miles isn’t for everyone, that doesn’t mean a fall race is off the table. Cooler weather can lure even a reluctant jogger out for a 5K or 10K fun run. Putting an event—or two—on the calendar gives your training a purpose and helps keep you accountable.