Mount Everest: Personal Goals and Business Development

March 13, 2024

Progress On Everest Base Camp Trek

I should have been preparing to fly out to Kathmandu this Friday 15th March 2024 to embark on a 15 day trek to Everest Base Camp. I am not due to some external factors, but mainly due to not fully committing to the decision. Change is difficult, habits and life get in the way. I need to change my business and myself to achieve this goal. Its difficult as I have shown by not travelling on Friday.

Its not all negative, I have developed 4 different rehabilitation courses for people to use at home the first been on plantar fasciitis rehabilitation which is available ( CLICK HERE ). I am attempting to simplify my business to be face to face and at home so I can help more people effectively which is starting to expand. Over the last year I have done more trekking and walking outdoors which I have enjoyed immensely and this has reinforced my desire to trek to Everest Base Camp. For me this has been something I have wanted to do for over 20 years but, always put off as the last year has demonstrated. In the past I have set goals but not always committed fully so had mixed results. I have this conversation with clients daily, what goal, work out a process to get there, habit and behaviour change and then result. Setting the Goal is sometimes the easy bit, but without a plan and action to get there its just a dream!

I fell into this trap last year and dabbled in training and diet, lost some weight, went to the gym 141 times. stopped training consistently and diet was a yo, yo. But I do now know what the issues are and I need to be specific on intermediate goals and actions to get there.

The reality is that I need to be fit enough to trek over 14 days up to 10 hours a day at altitudes where your oxygen carrying capacity is 50%. This is a very personal goal and journey and it will require a significant amount of weight loss and fitness gain.

I have a plan!

Its focused on the outcome I want to be able to trek to Everest Base Camp so the actions are very different. Over the last year I went to the gym in bursts 141 times 2.7 times a week on average with limited progress to my goal.


Training is specific and going to the gym meant I got better in the gym, I can lift more weight so I am stronger and I can use CV machines for around 30 minutes so I have definitely improved. However my goal is to be able to trek over 14 days  up to 10 hours a day at increasing altitude.

My new approach is 80% focus on CV with a combination of walking and running and 20% on bodyweight strength and mobility. Importantly I have incorporated 2 short term targets the first is to walk 25 miles for the Shakespeare Hospice on 12 May 2024 (details

The second is to climb Snowden on 26th May 2024. This allows for a good evaluation on progress and areas to maintain and change along with a milestone. Its only 8 weeks to the first target so lots of training needs to take place.

Training Plan is on track and enjoying been outside although the rain has been a little additional challenge. That's the 20% side of the change needed to achieve my goal, the second 80% is weight loss and been significantly lighter than I am now. I also have to allow for around a 20 pound rucksack. I like most people have tried countless diets, different foods, just meat and fat, vegetarian, shakes etc. I want this to be a catalyst for long term changes and habits so I can enjoy the journey to my goal weight. Again the focus is on weight loss and a simple balanced approach. The focus for the next 8 weeks is to eat roughly 33% Carbohydrate, 33% Fat, 33% Protein and have much smaller portions and a increased variety of food, with a focus on taste and quality. 

The key I am applying is choice, what to eat consciously, not by external forces whether a time of day, event, habit, an advert or a restrictive diet! Its to choose to eat something, enjoy the taste and the food, not the volume or the sugar rush. Oh and to drink much more water! 

Again the dates above are a time for evaluation on progress and to refine and reset.

Business Changes are significant and my face to face clinic in Stratford upon Avon is near capacity and I now focus on 3 areas, Plantar Fasciitis, Back pain, and Knee / replacement pain and issues. If you struggle with any of these book a Free conversation at

 My at home rehabilitation courses are finished and my first course on Plantar Fasciitis Rehabilitation is available HERE  

Update on Progress is in 4 weeks: Half way to my first challenge to walk 25 miles for the Shakespeare Hospice on 12 May 2024 (details

About the author

Stephen Grinnell MSc Health and Rehabilitation
Pain and Physical Rehabilitation Specialist
Stephen has had his own Pain and Rehabilitation Clinic for over 11 years where he has treated well over 2500 people with lots of different pain and injury issues. Stephen’s personal physical rehabilitation journey started with a serious injury while on active service with the Royal Marines 25 years ago. This injury resulted in a long journey of complementary rehabilitation and two replacement hips. Stephen has developed his own bespoke treatment protocols using a variety of medical devices to help pain and inflammation resulting in accelerated recovery. Expert areas of focus are Plantar Fasciitis Treatment, Back pain issues particularly Lower Back and Sciatica and hip and knee replacement rehabilitation. Stephen previously had a successful academic career lecturing at a variety of Colleges and Universities in the Sports Science, Rehabilitation and Training areas. Stephen has also worked in The Queen Elizabeth Hospital Physiotherapy department during the Covid 19 Pandemic helping the recovery of COVID patients. In 2022 Stephen has been extensively researching and trialling protocols to treat plantar fasciitis. His Expertise has resulted in the successful treatment of 103 people and counting with a current success rate of 93%

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