7 Simple Hacks for Your Best Performance Ever

Have I ever told you how much I hate the word Hack? I see it all too often on social media and in other forms of marketing and it grates on me every time. Marketers keep doing it because it works to catch our attention and appeals to our desire to make life more simple and easy… right? I mean, isn’t that the reason why you clicked through to read?

Yup, I did a bait and switch on you! Sorry, not sorry!

When it comes to fitness, riding, and really anything worth pursuing in life, a “hack” is almost never going to get you there. There is no shortcut to a beautiful dressage test, a 100 mile endurance ride, or a healthy and well functioning body. The basics always work. We put in the 20m circles and the long slow distance on our horses knowing it will pay off in the long run. Then we see equipment, devices and techniques that set the internet ablaze with their ingenuity, promising to help us shorten the duration of these critical steps. But what is lost when we skip ahead?

We know from our horses that things like various types of tie downs, sharp bits etc might help you get the end result, but has your horse learned anything in the process? Have YOU learned anything in the process? And have you or your horse built the required strength and endurance to perform if you were to take away that equipment or supplement? Is that ribbon or performance worth it? Has a shortcut EVER worked with your horse? Remember when we wanted to ride just for the sake of riding, if we were still doing that, would we really be looking for shortcuts?

Now lets think about ourselves. I scroll through instagram and I see all sorts of wild and wonderful fitness challenges from strength to mobility. Influencers and trainers showing how to do all these exercises that you never would have dreamed up! I don’t know about you but I have a ton of these posts saved, intending to go back and give them a try… but then I never do because they are flashy and my impulsivity gets the better of me. Hey, I want to be impressive too! Don’t you? Many of them promise things like “do this exercise and you will never have sore knees again!” or “here’s a simple hack to have better heels down in the saddle” followed by exercises that honestly don’t seem all that simple!

Then don’t get me started on all the nutrition hacks out there. That is another whole mess of confusion. How are any of us supposed to get it right?!

I see a lot of riders flit between workouts and diets without any direction or plan as a result, because social media and marketers are great at capturing our attention with complicated ways to simplify our workouts, nutrition, and our lives. I see them stall progress, I see them stressed out, overcomplicating with the intention of simplifying, when all we need to do is look at it like we do with our horses.

Do those 20 metre circles (in humans: squats, deadlifts, pushups, overhead presses, lunges, carry). Do the long slow distance (zone 2 cardio). Eat the stuff your mom told you was good for you way back when (veggies and protein). It may be boring, but I can tell you right now, spending time on consistently the basics will get you a lot farther than jumping ahead with a hack. Then when you have built that, maybe then try the hack to get you that last 1%.

And back to my point about just riding for the sake of riding. Can you learn to enjoy other processes too? Can you find the beauty in perfecting your squat form? Can you go for a jog to just to clear your head? Can you slow down and eat your veggies because you love the taste or texture and really appreciate it? Can you pat yourself on the back for showing up for yourself?

Yes you can, I know you can and I believe in you!

So here’s to no more hacks, and cheers to finding the beauty in the basics.

-Sarah

Should I work out during Show Season?

I received a ton of responses to my email last week about how I took time off from my workout routine in order to fully focus my mind and my energy on moving into my new farm. So many of you related to this as with summer just around the corner, our schedules are packed and we are taking on a lot more than we had in the previous seasons. So the question becomes, if I am riding a lot, what should my workouts look like? Do I continue them as I have, do I stop completely, or do I go somewhere in the middle?

Now, everyone is going to be a little different here because what is high activity for an endurance rider might not be the same as a dressage rider. A jumper’s program is going to look different than a barrel racer. Then we start adding on the other lifestyle factors - are you a junior out of school? Or are you working 2 jobs and taking care of kids and elderly parents? Do you do other sports outside of riding? Do you work in an office, or in a barn or construction job. There are so many factors that compound and need to be taken into consideration when selecting a program. Of course, your best option is always to work one on one with a coach (myself or any other great coach), however if you are on a budget or want a sample before diving in, I have you covered there too!

Now, I have been doing endurance for 12+ years so I was anticipating this and in the background, I have been developing programs specifically for the purpose of high activity seasons! So today I want to introduce two options I have for you if you want to stay fit through the riding season, or even build some fitness if you are relatively new to working out. One is new but has been tested by a few of my lovely members (who have been raving about it!) and the other one is a twist on one of my regular offerings. Let me explain a little more!

First - the twist! FitRider classes have been changed to be an appropriate volume for this high-activity season. Each day we now have a 30 minute class which includes a warmup of dynamic stretching and mobility work, 2-4 strength training exercises, and then a cool down using breath techniques and static stretching for relaxation. The time is still 12:00 noon EST Monday through Friday, but on Saturdays and Sundays (or if you miss class) they are pre-programmed into your calendar. Doing a little bit every day helps keep the volume of work at a level that works for most riders to build muscle but prevent overtraining. Plus it helps us to stay consistent as showing up regularly is often the hardest part.. Remember, consistency beats intensity every time! The added accountability of the group is great for you if you struggle with consistency. Our group regulars have increased their strength and endurance 200%-500% over the last year when we benchmark certain exercises.

The other option, if joining classes isn’t your thing, is a phased program I have put together a phased program focused on habit building and recovery, strength training, then endurance training. Its a 12 week program that helps to build the foundations and routine of exercise without overloading your body. The first phase is entirely focused on showing up regularly and building mobility and at only 15 minutes a day it is hard to skip! Plus your body will feel so good! The next phase focuses on learning strength movements and lifting heavy things with good form - all of which can be done from your barn before or after your ride or broken down into movement snakcs throughout the day. Lastly the third phase uses follow along videos that cycle through movements quickly to build your endurance. They are longer but less frequent through the week. The variety of programming also means you can try out different styles and learn what works for your schedule - is it showing up every day in short bursts? Is it sprinkling movement throughout the day? Or is it doing less frequent but longer workouts. All of these have been shown to be effective but the important part is what works best for YOU!

So that is what I have been putting together in the last couple of months to better support you through your ride season. The commonalities between these two, and the things that you can focus on (whether in one of my programs or not) are:

1) Consider EVERYTHING you are doing in your life. If you have increased other activities significantly, account for that in the volume of your programs

2) Focus on just showing up. If you are tired, trust your body and show up instead for mobility or stretching for pain relief

3) Keep it simple. Focus on basic functional movements and pick one or two to do every day. Include each of these types of strength movements: twist, push, pull, squat, hinge, carry, lunge.

I hope this helps you tailor your program this show season, and of course if you have any questions or want to know about programs, I do offer a free consultation! Just reach out and ask! I would love to be able to work with you and help you reach your riding goals.

And remember, you deserve to treat yourself as well as you treat your horse.

Cheers!

Sarah

The big move!

My boys seem to like their new home!

A fitness plan should compliment your life, not take away from it. That was very true this past week as I moved into my very first farm.

I spent the last seven days lifting boxes and furniture, long days on the road, cleaning pastures, fixing fences, and just in general stressing out about the move. However, I was very thankful that I maintain a fitness plan as I had the strength to lift the heavy stuff, the endurance for the long days, and the practice of taking time for my own mental health. Showing up regularly and doing the hard things had prepared me for the things I needed to do.

I often hear people say they dont want to work out or eat nutritious food because they “just want to enjoy life.”

Well I tell you what, I want to enjoy life too!

But what does that enjoyment look like? It looks like being able to ride my horses. It looks like being able to handle the big life swings and challenges. It looks like picking something challenging and exciting and having the confidence to know I can make it happen. It looks like being able to do this for many more years and even late into my life. I know that in order to make all this happen I need to practice self care in the form of exercise, healthcare and better nutrition habits. Putting the work in now is an investment into myself.

That is one of the main reasons I became a personal trainer and founded Ride Like an Athlete. I want to empower riders to treat themselves as well as they treat their horses and invest in themselves. I want them to see how all the little choices we make in our day add up both in our riding and in every other aspect of our lives.

Back to my move, it felt good to cash in this investment that I made. Yes I was tired at the end of each day and yes, I would occasionally notice muscles that are underused, but for the most part I felt pretty good.

The last thing that I want to leave you with here is that I didn’t actually do my workouts while we were moving and that is OK!

I treated moving like I would treat a race… its the execution of my training. I tapered down the week before and let the moving itself be the main attraction.

I know a lot of us deal with guilt around not working out when things get hard, but we have to look at the big picture. Our bodies can only handle so much stress be it physical or mental. At some point even positive stress (such as exercising with the intention to gain muscle or endurance) turns negative and lead us to overtraining. Overtraining is not limited just to your time in the gym, its all your life facets factoring into your body’s ability to recover from the activities you are asking it to perform.

When considering your workout routine, look at all the sources of stress in your life. Take the ebbs and flows in your life into account and allow your program to ebb and flow with it. If your workout is wearing you out, try cutting it down - try an intensity reduction first, then duration, then frequency. Try your best to keep frequency because the act of showing up is a true gift to our mind.

If you are feeling good, go with it and use that good energy to invest in your body so it is ready next time a challenge is thrown your way and treat that challenge the same way you would a race or major performance - cash in that investment!

Is a Magnesium supplement right for you?

Hi Athletes!

We're all aware of the significance of recovery in optimizing training performance, and as equestrian athletes, it's crucial for us to ensure our bodies are adequately recuperating after rigorous sessions.

However, many of us face challenges in obtaining sufficient recovery due to time constraints, inadequate sleep, and nutritional gaps. This underscores the importance of leveraging aids that can enhance our recovery process.

In this context, one supplement gaining traction among equestrian athletes, with substantial research backing, is magnesium.

Magnesium, an essential dietary mineral and the second most prevalent electrolyte in the body, plays a pivotal role in over 300 biochemical reactions. Particularly pertinent to equestrian athletes, magnesium contributes to energy production, muscle recovery, quality sleep, and bone health.

Surprisingly, approximately 75% of equestrian athletes are deficient in magnesium. Therefore, exploring magnesium supplementation could potentially enhance our performance and recovery.

In this blog, we'll delve into:

• How magnesium can elevate training performance and aid recovery.

• The correlation between magnesium supplementation and improved sleep quality.

• Why equestrian athletes are more susceptible to magnesium deficiency.

• Effective strategies for magnesium supplementation.

Performance and Recovery Benefits of Magnesium

Enhanced Exercise Capacity

Research suggests that optimal magnesium levels, achieved through supplementation, can increase muscle oxygenation and aerobic capacity during intense exercises such as riding as well as our cross training workouts. Studies have demonstrated significant reductions in running, swimming, and biking times among participants receiving magnesium supplementation, attributed to improved blood oxygenation.

Reduced Stress Levels

In addition to its aerobic benefits, magnesium supplementation has been associated with lower stress responses during intense exercise. This indicates potentially shorter recovery periods post-training.

Improved Bone Strength

For equestrian athletes susceptible to fractures when getting tossed (hey with everything we do, it still can happen to the best of us!), magnesium supplementation may prove beneficial in enhancing bone mineral content, consequently fortifying bones and reducing injury risks.

Alleviation of Muscle Cramping

Magnesium supplementation may also alleviate muscle cramping, a common concern among equestrian athletes particularly those riding for longer periods of time. Given that skeletal muscles store a significant portion of the body's magnesium, maintaining optimal levels can prevent cramping by regulating muscle contractions.

The Significance of Magnesium for Sleep Quality

Quality sleep is integral to muscle repair, metabolism, concentration, and motivation for rigorous workouts. However, many equestrian athletes struggle to attain adequate sleep due to various commitments.

Magnesium supplementation offers a potential solution by modulating cortisol levels, the primary stress hormone. Studies have shown that magnesium can lower cortisol levels and enhance deep sleep duration, maximizing the recovery benefits of limited sleep.

Understanding Equestrian Athletes' Risk of Magnesium Deficiency

Magnesium deficiencies are prevalent in developed countries due to dietary habits, exacerbated by the depletion of magnesium through sweat loss during rigorous training sessions. Equestrian athletes, engaging in strenuous physical activity, are particularly susceptible to magnesium depletion, necessitating proactive measures to maintain optimal levels.

Effective Magnesium Supplementation Strategies

For equestrian athletes considering magnesium supplementation, a daily intake of 400-500mg with a meal, preferably in the evening, is recommended for improved sleep quality. Selecting an organic supplement containing all seven critical forms of magnesium, such as chelate, bisgylcinate, oxide, malate, orotate, taurate, and citrate, is crucial for optimal absorption and effectiveness. Please note, magnesium supplementation can cause some gastric upset (stool softening). Start with a small dosage and work your way up. I take mine right before bed to assist with sleep, however some may find it is better to take this with food to lower the symptoms of gastric upset. Work within what your body can tolerate.

Conclusion

Based on extensive research, incorporating a high-quality magnesium supplement with all seven critical forms into our daily regimen can potentially enhance sleep quality, accelerate recovery, and improve training performance.

Seven things to do during April showers

As I look out the window today, I start counting the hours since the rain started. I think we are going on hour 30+ now? I don’t need to flash back to the photo above to know how much we hate riding in the cold rain. Bentley, tell me how you really feel!

Now I cannot complain, we did get several days of warm sunshine already and I took advantage of prime riding - trying to keep it low key so as not to overburden my horses after a winter off. Now I am sitting here and TV just doesn’t seem appealing anymore. It’s really a good thing they don’t release many good shows this time of year. I have that brain itch telling me to start prepping for ride season, but I am still not particularly enthused to ride on days like today. What to do, what to do?

So I put out a social media post asking what riders are doing during the April showers to pass the time and to ensure they have May flowers. Here are some of the ideas that I came up with to do right now, and some of the first responders’ comments.

1) Tack - clean it, check it, repair it, get it fitted., inventory it. This is the perfect time of year to go over your tack. First off make sure its safe and give it a clean. If you have already been riding chances are your horse has already shed and sweat all over it. Give it a good clean and check it over for potential repairs and then GO GET IT REPAIRED! Don’t wait for it to be a real problem. This is also a great opportunity to have a saddle fitter out. Get it done now and you will be able to enjoy more miles when the sun is shining. Lastly, go through everything you have. Tack swaps are coming up for this exact reason. What have you not used in 2 years? Sell it. What are you missing from your kit that you need to go after your goals this year? Put it on a list and look for it at the tack swaps. Check your saddlebags, first aid kits and grooming kits for things that have been used up or expired and restock.

2) Get checked over properly - this goes for both you and your horse. Have a vet and or bodyworker come out and do a full assessment. Be open about your goals and expectations for the year and they can help guide you to specific conditioning and stretch exercises to improve your horses’ posture before increasing the workload. If you don’t have anyone nearby, Ashley has a low cost horse posture assessment that can be done online and includes suggested exercises. Same goes with the human athlete - get your vet work done! Visit a sports therapist/physiotherapist to help assess potential weaknesses and help correct these before adding intensity. Sarah also offers an initial assessment as part of the custom workout programs she offers to help tailor your training and better utilize your time in the gym.

3) Clean your house or barn or trailer - I get it, we would rather do horsey stuff, but if you are stuck in the house or barn anyway you might as well clean it. Then when the weather is gorgeous and you would REALLY rather be riding, you can be. Take the time to organize your indoor spaces to make things easier to find, AND get in the habit of putting things away once you have dedicated the spot for them. This will actually save you so much time and stress down the road. Just like with your tack and your bodies, look for things that need repairing or replacing as you go through and clean.

4) Meal prep - It’s a little chilly out, so turn on that oven! This is a great time to pre-make healthy meals that you can enjoy for the next few months. I use these bento boxes to make meals and freeze them. When I have a day when I want to rush out to the barn instead of cook, I just pull out one of my meals and a fork and voila! I have lunch or dinner! Of course, that assumes you have a microwave at the barn. But even if you dont take it to go, its still handy when you are either out all day and tempted to stop for fast food on the way home or when you need to eat quick between work and the barn because you are chasing daylight with your rides or you are running late for a lesson. This will also save you money for all those vet bills lol!

5) Hit the gym - It’s dry in there, no mud from wall to wall! Timing is perfect right now to get some last minute gains before show or ride season. Plus you don’t have to dedicate a ton of time to it, just fill in the gaps on those rainy days. If you need a little guidance and accountability we have some follow along programs to get you started. Most of these are 3 days a week and you can see a week ahead and behind you. So you can adjust your routine based on the weather. Ride in the sunshine, and do your 3 days on the rainy bits. Your horse will also thank you for the days off where you focus on your fitness. 4 weeks may not seem like a ton of time to gain muscle or improve body condition, but it does help to fire your central nervous system and re-learn some movement patterns which will get you those newbie gains. Trust me, a little goes a long way!

6) Learn something new - Want to learn more skills to improve your riding and horsemanship? There are so many free and low cost online courses and seminars that can help you get there. If you are an AERC member, they have some great webinars about endurance riding. available free to their membership. Equine Guelph has some 12 week certificate programs and they are a very reputable educator. I even did a series of webinars and discussions early in the pandemic that now live in the FitRider Library. I also enjoy reading blogs and if you are an endurance rider, I really enjoy reading The Sweaty Equestrian. If you love what you see here you will love her too! Practice things like vet checks with your horse or your grooming skills that can be done within the comfort of the barn aisle or run in shed.

7) Plan your calendar - This is arguably the most fun of all because we get to dream about all the exciting things we could do this year. This year is a little different for me as I have committed to NOT compete in endurance this season (though I may break this in October… stay tuned for a few exciting announcements). So my calendar is open to opportunities, all the things I used to say no to in favour of comptition. So right many of my weekends now look triple booked with options and there is a long list of camping destinations that I can fill in any blanks with. If you are planning on being competitive this year, this is a great time to look at the season as a whole and set up conditioning goals and rest periods around your event dates. If you are training for something big like the Mongol Derby or your first endurance event and you want to feel what certain paces and mileage feel like on finished endurance horses, I did just update my available bootcamp dates. So if you need help filling your calendar, well I am here to help that way lol!

So that is what I was able to come up with. What do you do on rainy April days? Comment below because I want some more ideas too!

Unlocking the Potential of Zone 2 Cardio

In our ongoing journey to explore effective and sustainable fitness strategies, we're diving into the heart of Zone 2 cardio this month. This moderate-intensity workout zone is often overshadowed by the allure of high-intensity intervals, yet its benefits for endurance, fat burning, and cardiovascular health are incredibly valuable. Let's unravel the mysteries of Zone 2 cardio, learn how to identify when we're in this golden zone, and discover activities, including equestrian exercises, that can help us reap the full benefits.

The Benefits of Zone 2 Cardio

Zone 2 training operates in a sweet spot of exercise intensity where your body uses fat as the primary source of energy, promoting efficient fuel use and improving metabolic health. Here are the key benefits:

• Enhanced Fat Metabolism: Exercising in Zone 2 helps your body become more efficient at burning fat for energy, which is beneficial for weight management and endurance sports.

• Improved Cardiovascular Health: Regular Zone 2 workouts strengthen your heart and improve your blood circulation, lowering the risk of heart disease.

• Increased Endurance: By training in this zone, you'll gradually increase your capacity to sustain longer workouts at a moderate intensity, crucial for endurance athletes.

• Better Recovery: Zone 2 training is less taxing on the body, reducing the risk of overtraining and injury, and can be used as an effective recovery tool between high-intensity workouts.

• Enhanced Mental Health: Regular participation in Zone 2 cardio activities has been linked to reductions in anxiety and depression. The moderate intensity facilitates the release of endorphins, often known as feel-good hormones, which can elevate mood and create a natural sense of well-being.

• Boosted Brain Function: Engaging in Zone 2 exercises can improve cognitive functions, such as memory, attention, and processing speed. It stimulates the production of brain-derived neurotrophic factor (BDNF), a protein integral to the growth and maintenance of brain cells.

• Stress Reduction: The steady, rhythmic nature of Zone 2 activities provides a mental respite from the daily grind, helping to lower stress levels. This cardiovascular meditation can enhance mental clarity and resilience.

• Improved Sleep Quality: Regular Zone 2 training helps regulate your circadian rhythm, leading to better sleep patterns and quality. Good sleep is crucial for mental health, cognitive function, and overall physical recovery.

• Increased Longevity of Brain Health: There's emerging evidence suggesting that moderate-intensity cardio can delay the onset of dementia and improve the quality of life in older adults by maintaining brain volume and function.

• Boosted Immune Function: Zone 2 cardio enhances immune function by promoting better circulation of immune cells, leading to a strengthened immune system and reduced incidence of illness.

  Identifying Your Zone 2

  Zone 2 cardio is most effective when practiced within 60-70% of your maximum heart rate (MHR). Calculate your MHR by subtracting your age from 220 and target the calculated Zone 2 range for optimal benefits. Utilizing wearable technology can provide the feedback necessary to maintain this specific intensity level during workouts. If you don’t have a wearable, you can use a 1-10 scale to gauge your intensity - 1 being a nap and 10 being the max effort like a 5 second sprint. Aim for a 6-7 out of 10 feel. Lastly, you can use your voice to measure - if you can just barely hold a conversatioin, you are likely in the zone. If you can only speak a couple of words at a time, you are going too hard.

  Zone 2 Cardio Activities & Equestrian Insights

  Incorporating Zone 2 cardio into your routine can be both enjoyable and varied, accommodating different interests and lifestyles:

• Walking & Jogging: Simple yet effective, these activities can be tailored to maintain a Zone 2 heart rate.

• Cycling & Swimming: Perfect for those seeking low-impact options, offering the benefits of endurance and resistance.

• Rowing: A comprehensive workout that, when performed moderately, keeps you within Zone 2.

• Equestrian Activities: For the equestrian enthusiasts, extended periods of posting trot or canter not only benefit the rider but also enhance the horse's endurance. This engaging activity perfectly exemplifies the essence of Zone 2 training, providing a unique blend of physical and mental engagement. Use the same measures to identify your horse’s zone 2 but instead of a conversation you will be listening to soft breathing that you can hear but not big huffs and puffs.

  Conclusion

  Zone 2 cardio transcends traditional exercise benefits, touching on aspects of mental health and cognitive function that are essential for a balanced life. By integrating Zone 2 training into your regimen, you're not just investing in your physical health but also nurturing your mental and brain health for years to come and building the endurance you will need in the saddle. Whether through a serene jog, a peaceful ride, or any moderate-intensity activity that you enjoy, the path to holistic wellness is well within your stride.

  Stay Healthy and Inspired,

  -Sarah

The Essential Guide to Progressive Overload for Human and Equine Athletes

As the grip of winter loosens and gives way to the warmth and beauty of spring, the eagerness to dive back into outdoor activities, especially horse riding, is palpable among equestrians and athletes alike. However, the transition from a period of rest or reduced activity during the colder months to a full-blown training regimen as the weather turns favorable requires a strategic approach to prevent injuries and ensure optimal performance. This is where the principle of progressive overload comes into play, an invaluable concept not just for human athletes but for our equine partners as well.

Understanding Progressive Overload

Progressive overload is a fundamental exercise principle that involves gradually increasing the demands on the musculoskeletal system to gain muscle endurance, strength, and size. The idea is simple: to improve, you must continually make your training slightly more challenging than before. This can be achieved by increasing the weight lifted, the number of repetitions or sets performed, the intensity of the activity, or altering the rest periods between exercises.

Why Progressive Overload Matters in Spring Training

After a winter hiatus, both human and equine athletes may experience a decrease in physical fitness, making them more prone to injuries if training intensity is ramped up too quickly. Implementing progressive overload is crucial during this transition period. It allows the body to adapt to increased demands safely and efficiently, minimizing the risk of overtraining, muscle strains, or other injuries.

Applying Progressive Overload to Equestrian Training

For Human Athletes: Start with lighter workouts that focus on core strength, flexibility, and balance. Gradually increase the intensity and duration of your strength training, cardio training and rides, incorporating hill work, speed work, or longer distances over time. Cross-training activities like running, cycling, swimming, or yoga can also enhance your riding fitness without overloading your body.

For Equine Athletes: Begin with low-impact exercises, such as walking or light trotting, to help your horse regain muscle tone and cardiovascular fitness. Vary the footing and do a variety of terrain slowly. Gradually introduce more demanding work, such as cantering, jumping, or dressage exercises, while closely monitoring your horse's response to increased workload. Ensuring a balanced diet and adequate rest is also vital as you increase training intensity. Keep track of your mileage and aim to increase your total mileage 5-10% per week. Start by adding time, then by adding intensity, never increase both at the same time.

The Role of Cross-Training in Building Empathy

Cross-training is not just beneficial for improving physical fitness; it also plays a crucial role in building empathy between riders and their horses. Engaging in various forms of exercise helps riders understand the physical challenges horses face during training. For instance, taking up a new sport or fitness regimen can remind us of the muscle soreness and fatigue that come with adapting to new activities, mirroring what our equine athletes experience as we ask more of them. This empathy fosters a deeper connection and understanding, enabling riders to adjust training programs more thoughtfully and compassionately.

Conclusion

As we embrace the beauty of spring and the desire to return to full training with our horses, incorporating the principle of progressive overload is essential for the well-being and performance of both human and equine athletes. By gradually increasing training demands and incorporating cross-training, we can ensure a safe, effective transition back to peak activity levels. Moreover, this approach strengthens the bond between rider and horse, rooted in empathy and mutual respect for the physical feats we ask of each other. So, as you plan your spring training regimen, remember to prioritize gradual progression, listen to your body and your horse, and enjoy the journey back to the trails, arenas, and beyond.

Lymphedema Awareness Month and Caring for Your Lymphatic System – Both Yours and Your Horse's

March is a significant month in the healthcare calendar—it's Lymphedema Awareness Month. This observance shines a light on a condition that affects millions worldwide, causing discomfort and sometimes severe complications. However, it's not just about recognizing the condition; it's also about understanding how to care for your lymphatic system to maintain overall health and well-being. And here's an interesting twist: it's not just humans who can benefit from lymphatic system care—our equine companions can, too.

Understanding Lymphedema: What Is It?

Before delving into ways to care for the lymphatic system, let's briefly understand what lymphedema is. Lymphedema is a chronic condition characterized by the accumulation of lymph fluid, usually in the arms or legs, due to damage or dysfunction in the lymphatic system. This can result from surgery, injury, infection, or congenital conditions. The swelling associated with lymphedema can range from mild to severe and can significantly impact one's quality of life.

Credit: https://my.clevelandclinic.org/health/body/23131-lymph-nodes

Caring for Your Lymphatic System: Tips for Humans

1. Stay Active: Regular exercise helps stimulate lymphatic flow. Activities like walking, swimming, or yoga can be particularly beneficial. Need some suggestions? Check out the programs offered by Ride Like An Athlete. There is something for everyone to help get moving!

2. Maintain a Healthy Diet: A balanced diet rich in fruits, vegetables, lean proteins, and healthy fats supports overall health, including the lymphatic system.

3. Stay Hydrated: Adequate hydration ensures proper lymphatic function. Drink plenty of water throughout the day.

4. Practice Deep Breathing: Deep breathing exercises can enhance lymphatic drainage and reduce stress.

5. Compression Garments: For those at risk of or living with lymphedema, compression garments can help manage swelling and improve circulation.

6. Skin Care: Proper skincare, including moisturizing and avoiding cuts or injuries, is essential for preventing infections that can worsen lymphedema.

Credit: https://thehorse.com/151017/manual-lymph-drainage-to-aid-in-laminitis-treatment/

Caring for Your Horse's Lymphatic System

1. Regular Exercise: Just like humans, horses benefit from regular exercise. Turnout time, lunging, and ridden work all help stimulate lymphatic flow.

2. Proper Nutrition: Ensure your horse's diet is well-balanced and appropriate for their needs. Quality forage, supplemented with the right mix of grains and supplements, supports overall health.

3. Massage and Bodywork: Equine massage and bodywork techniques can promote lymphatic drainage and muscle relaxation. Want to learn more about equine lymphatic drainage and a simple technique you can use at home? Check out Equi-Bow Canada’s course on Equine Manual Lymphatic Drainage!

4. Proper Grooming: Regular grooming not only keeps your horse looking good but also stimulates circulation and lymphatic flow.

5. Hydration: Access to clean, fresh water is crucial for your horse's health, including their lymphatic system function.

6. Veterinary Care: Regular check-ups with a knowledgeable equine veterinarian can help catch any health issues early, including those related to the lymphatic system.

Raising Awareness and Taking Action

Lymphedema Awareness Month serves as a reminder to take care of our bodies, including our often-overlooked lymphatic systems. By adopting healthy lifestyle habits and being proactive about our health, we can mitigate the risk of lymphedema and other related conditions.

Moreover, extending this awareness and care to our equine friends can enhance their well-being and performance. Whether it's through exercise, nutrition, grooming, or veterinary care, investing in our horse's lymphatic health is an integral part of responsible horsemanship.

So, this March, let's spread awareness, take action, and commit to caring for our lymphatic systems—both human and equine. Together, we can make strides towards healthier, happier lives for ourselves and our beloved horses.

What in the world is Heart Rate Variability?

Heart rate variability (HRV) emerges not just as a sophisticated term in the realm of sports science, but as a pivotal element that could transform your equestrian fitness training and elevate your competitive edge. Diving into yet another performance metric might seem like a daunting task, yet HRV encapsulates a remarkably straightforward approach to garnering deep insights into your training dynamics. Here’s an adapted guide for equestrian athletes looking to harness the power of HRV.

At its core, HRV is the measure of the time variation between consecutive heartbeats, offering a window into the state of your autonomic nervous system. This variation is crucial for riders: a greater HRV suggests a robust ability to manage stress and adapt to training demands, while a lower HRV could hint at tiredness, potential overtraining, or sickness, advising a lighter training load or rest.

Think of it like a factory preparing orders: when you are in your parasympathetic nervous system (rest/relaxed) your heart feels free to beat as it sees necessary - packing up those boxes and sending them out as the orders come in. Sometimes the workers are sitting around relaxing, then they may have to hustle a couple orders back to back if multiple orders come in, but overall the workload is highly variable.

When you are in your sympathetic nervous system (stressed) your heart becomes very consistent (variability low) so that its sending out lots of resources (blood) to deal with the stressors in your body. This is like the Christmas season when the factories know its about to hit the fan so they are increasing their efficiency and packaging the orders on a regular interval as opposed to as it is necessary because they want to get ahead of the surge in orders.

Imagine possessing a virtual coach that can decipher your body’s recovery state since your last riding or workout session, advising you on whether to push for a challenging training day or opt for recovery time. HRV serves as this insightful coach, guiding riders to fine-tune their training regimen to avoid exhaustion and injuries. Tracking our resting heart rate alongside HRV can illuminate our body's stress and recovery status, a crucial aspect for riders who juggle physical exertion with the need for acute mental focus and harmony with their horse.

HRV and heart rate monitoring might tread on similar grounds by tracking heart metrics, yet they fulfill complementary functions. HRV delves deeper into the nuances of the autonomic nervous system, offering a customized view of recovery and readiness, and is sensitive to day-to-day variances, thereby signaling the body’s preparedness for performance or need for rest.

Embarking on Your HRV Journey in Equestrianism Here's a tailored strategy for integrating HRV monitoring into your training:

• Selecting Your Monitoring Tool: A plethora of fitness trackers and smartwatches now offer HRV tracking. Pick one that aligns with your style and financial plan. Alternatively, HRV apps can utilize your smartphone's camera for measurements, using photoplethysmography (PPG) to detect heartbeat-induced blood volume changes.

• Consistent Morning Measurements: To achieve reliable HRV data, perform measurements consistently upon waking. For those deeply invested, additional pre-sleep measurements can provide further insights. Your device might do this automatically.

• Relaxation is Key: For accurate baseline data, ensure relaxation during measurements by sitting or lying down in a comfortable position, maintaining natural breathing.

• Trend Analysis for Training Adaptation: Observing HRV trends over time will reveal patterns that can inform adjustments in your training intensity—escalate efforts when HRV trends higher, and scale back during lower HRV periods. You might wonder what “number” you should be aiming for. Unlike your resting heart rate, this is not so much about achieving a number as it is capturing your averages and noticing with your HRV is trending outside of the normal… both high and low!

• Heeding HRV Signals: Use HRV as a guiding tool, not an absolute ruler. Adjust your training intensity or incorporate rest days based on HRV feedback to maintain optimal performance and recovery balance.

A crucial aspect of integrating HRV into your equestrian training is recognizing what a low HRV might signify. Typically, a diminished HRV is your body’s signal of potential distress—be it from oncoming illness, the repercussions of overtraining, or an accumulation of stress. For riders, this is particularly significant. The rigorous demands placed on both mind and body in equestrian sports mean that any of these factors can not only compromise your physical performance but also affect your ability to maintain focus and connection with your horse. Overtraining can lead to a state of chronic fatigue, reducing your reaction times and the precision of your commands, while excessive stress can disrupt your mental clarity, impacting your decision-making abilities. Similarly, an oncoming illness can weaken your immune system, making you more susceptible to infections and prolonging recovery times. Recognizing a low HRV as a warning allows you to proactively adjust your training regimen, incorporate adequate rest, and address stressors, thereby safeguarding your health and ensuring you and your horse can perform at your best. This nuanced understanding underscores HRV's value not just as a performance metric but as a holistic health indicator, guiding equestrian athletes towards a balanced approach to training, rest, and stress management.

By embedding HRV tracking into your equestrian routine, you're not just working harder; you're working smarter, tapping into a realm of data-driven insights that propels your riding prowess and syncs perfectly with the rhythm of your training and competitive ambitions.

No pain, no gain?

Experiencing pain after a workout is a common phenomenon, often seen as a sign of progress and effort. But how much pain is normal, and for how long should it last? Understanding the nuances of post-workout pain can help you navigate your fitness journey more effectively.

The Science of Soreness

When you engage in physical activity, especially one that your body isn't accustomed to, it's likely to cause micro-tears in your muscle fibers. This is a normal and essential part of building muscle strength and endurance. As your muscles repair these micro-tears, they grow stronger and more resilient. This process, however, can lead to muscle soreness, known scientifically as Delayed Onset Muscle Soreness (DOMS).

How Much Pain is Normal?

A certain level of discomfort after a workout is normal and expected, particularly if you're trying a new exercise or increasing the intensity of your workouts. This pain is a sign that your muscles are adapting to new challenges. However, it's crucial to differentiate between the typical muscle soreness and pain that could indicate an injury.

• Normal Soreness: Feels like a dull, aching pain in the muscles, accompanied by stiffness and slight swelling. It usually starts a day or two after a workout and can last up to 72 hours.

• Pain Indicating Injury: Sharp, persistent pain that doesn't improve with rest, possibly accompanied by significant swelling or bruising. This type of pain may start during a workout or immediately after and doesn't subside with typical recovery strategies.

Managing and Mitigating Soreness

To manage normal post-workout soreness, consider the following strategies:

• Active Recovery: Gentle movement, such as walking or light stretching, can increase blood flow and aid in the recovery process.

• Hydration: Staying well-hydrated helps flush out toxins, potentially reducing muscle soreness.

• Proper Nutrition: Consuming a balanced diet rich in proteins, healthy fats, and carbohydrates aids in muscle repair and recovery.

• Rest and Sleep: Giving your body adequate time to rest and heal is crucial. Ensure you're getting enough sleep each night.

When to Be Concerned

While soreness is part of the fitness journey, certain signs warrant attention:

• Pain That Doesn't Subside: If your soreness lasts longer than 72 hours without improvement, it may be a sign of overtraining or injury.

• Severe Swelling or Bruising: These could indicate more serious muscle damage or other injuries.

• Impaired Movement: If the soreness significantly affects your range of motion or mobility, consider consulting a healthcare professional.

Understanding Pain Perception and Personal Baselines

It's essential to acknowledge that pain is a complex experience, processed and perceived in the brain, serving primarily as a signal of distress or abnormality within the body. The subjective nature of pain is why many medical professionals are moving away from relying solely on standard pain scales to evaluate a patient's discomfort. These scales, while useful, cannot fully account for the vast differences in pain tolerance and perception from one individual to another. This variability underscores the importance of developing a personal baseline for what 'normal' discomfort feels like in the context of workouts and physical exertion. By doing so, you become more attuned to your body's signals, enabling you to differentiate between the expected soreness associated with a productive workout and the kind of pain that may indicate something is amiss. Recognizing your unique thresholds and responses to pain can guide you in managing your fitness regimen more effectively, ensuring that you're pushing for progress without compromising your health.

The Myth of Soreness as a Progress Indicator

A common misconception in fitness culture is that you must feel sore after every workout to signal strength gains or progress. However, this isn't necessarily true. Muscle soreness is more indicative of your body being exposed to a new or more intense stimulus than it's accustomed to, rather than a direct measure of increased strength or fitness. As your body adapts to a specific level of physical activity, you may find that you experience less soreness or none at all, even though you're continuing to make gains in strength and endurance. This adaptation is a natural part of the fitness journey and indicates that your muscles are becoming more efficient at handling the stresses you're placing on them.

It's important to focus on consistent, progressive overload in your training—gradually increasing the intensity, volume, or type of exercise—as this is what truly drives improvement, rather than chasing the feeling of soreness. Assessing progress through performance metrics such as increased weights, improved form, more repetitions, or faster recovery times can provide a more accurate and encouraging picture of your fitness journey.

Conclusion

Feeling pain after a workout can be a normal part of the fitness process, indicating that your body is adapting and growing stronger. However, listening to your body and being able to distinguish between normal soreness and potential injury is essential. By adopting proper recovery strategies and paying attention to your body's signals, you can ensure that your fitness journey is both effective and safe.

Remember, while pushing your limits can lead to growth, respecting your body's boundaries is key to long-term health and fitness success.

11 Benefits of Dumbbells

Dumbbells stand out as indispensable tools for effective equestrian workouts, offering simplicity and reliability in strength training. Despite the availability of flashy exercise equipment, many equestrians consistently turn to the unassuming dumbbell for its adaptability, in fact its one of the only tools I use consistently and encourage my clients to invest in. Here's a detailed look at the significant benefits of incorporating dumbbells into your equestrian training routine:

1. Builds Muscle Mass and Strength

   • Dumbbells effectively build strength and muscle mass when used with enough resistance. Research shows that the gains achieved with dumbbells are comparable to those from machine-based exercises, highlighting their versatility and efficacy in promoting overall strength.

2. Enhances Muscular Endurance

   • Lifting lighter dumbbells for higher repetitions (12-20 reps, above 20 and you need bigger weights!) contributes to building muscular endurance. This endurance is vital for sustaining equestrian activities over time, ensuring that muscles can perform repetitive motions without fatigue, ultimately improving overall performance.

3. Reduces Muscle Imbalances and Asymmetries

   • Dumbbells promote balanced development on both sides of your body, reducing the risk of strength imbalances and potential injuries related to asymmetrical efforts. The independent resistance provided by dumbbells ensures each side works equally, contributing to overall symmetry. This is hugely important for the saddle, but also can help counteract the imbalances caused by common barn chores such as mucking and sweeping.

4. Challenges Stability

   • The natural instability of dumbbells engages your core during exercises, fostering body awareness and stability. This is particularly beneficial for beginners, as it helps activate small stabilizing muscles, reducing the risk of injury and improving overall stability. You just don’t get this with machines!

5. Customizes Range of Motion

   • Dumbbells, being free weights, allow a natural range of motion tailored to individual anatomies. This customization is crucial for maintaining joint health over time, ensuring that exercises are performed in a way that is healthy and natural for each individual.

6. Works Different Planes of Motion

   • Dumbbells enable movements in different planes, engaging muscles differently. This versatility is advantageous for overall strength development and can be adapted to work around injuries or movement limitations, providing a well-rounded approach to fitness.

7. Functional Training

   • Dumbbells support functional exercises that mimic everyday equestrian activities, enhancing strength, endurance, and stability for real-world applications. This approach ensures that your training directly translates to improved performance in the activities you engage in daily (Take a look at the graphic below of the 7 functional movement patterns)

8. Beginner-Friendly

   • Dumbbells are easy to use, store, and require minimal setup, making them ideal for beginners. Their low barrier to entry allows individuals to progress at their own pace, building confidence and foundational strength gradually.

9. Suitable for Daily Use

   • With proper workout planning and adequate rest, dumbbells can be safely used every day (work with a coach to help manage your load). This provides a versatile option for consistent training, allowing for targeted workouts focused on different muscle groups and skills.

10. Builds Bone Health

    • Resistance training with dumbbells contributes to improved bone health, crucial for preventing osteoporosis. Dumbbells offer a beginner-friendly and accessible option for strengthening bones, especially when used in a standing position, bearing more weight and promoting bone density.

11. Improves Heart Health

    • Strength training with dumbbells complements cardio exercises, contributing to enhanced heart health. Studies show that combining strength training and aerobic exercise provides greater cardiovascular benefits, making dumbbells a valuable addition to overall fitness routines for equestrians.

What FitRider Program is right for me?

If you are considering stepping up your own fitness this year, but aren’t sure what is right for you… well then you have found the right blog post! In today’s post I will help you understand the different offerings I have here at Ride Like an Athlete and decide what is the best fit for your individual needs!

Do any of the profiles sound like you?

“I want workouts that I can do on my own time and are specific to riders, but I want to keep costs down. I am new to workouts and youtube is overwhelming! I think I need just a little bit of help as I dabble”

I hear you on that one! There are literally millions of free workouts out there, and the great news is yes… they are free! But the downside to that is that it is a ton of stuff to sift through. How do you know what workouts are suited to riders? Or what about your specific needs? And how do you make progress? What is holding you accountable to show up and complete them when motivation wanes? That is why I created the Fitrider Library. I have built dozens of workouts and stretch routines that I use with my athletes for riding performance. You still select what you want to do and when, but there is a lot less sifting. The real value here however, is you get text message access to me through the app. If you are feeling stuck or need help with something, I am only a quick message away to help troubleshoot! This is a low cost monthly subscription and I also offer a free trial if you aren’t sure.

“I want structure and I don’t want to have to think about what to do and when. Just tell me what do do every day and I will do it”

Decision fatigue is a very real thing! It’s hard enough to decide what restaurant to go to dinner at… and that is fun and delicious! If you aren’t already super into working out, having to decide what exercises to do and build your own plan AND show up to do it, well it might just be over before you even start. This is why I have several 4 week programs suited to different common riding issues. Now, this isn’t going to be perfect, there are suggested weights here and they may not be 100% tailored to you, but that is why you also have text message access to me so we can help you pick the right weights or make changes based on your personal needs. You just log in every day to the app, you see the list under “Things to do today” and then you simply do them! No decisions required!

“I don’t have access to a gym and I don’t have any equipment”

Have no fear! I have created a 4 week program like I referenced above, that uses mini-bands. I ship the bands to you personally so within a week… you have your very own private gym! You would be surprised what a great workout you can get from bands and the program tells you what to do, when, and you have text message access to me. This is also perfect for if you travel because the bands don’t take up any more space in your luggage than a bar of soap. At the end of your program you keep your bands and have gained a lot of knowledge of exercises that help you Ride Like an Athlete

“I want my best chance at succeeding at my fitness goals, but I need a lot of help and I am worried about sticking with it when thing’s don’t go according to plan”

A custom plan and coaching package is likely your best bet here! Yes, its definitely the most expensive thing I offer, but I can also say with 100% confidence that the athletes who have bought this package have been the most successful in achieving their goals. This is because you and I spend a lot of time together, we start with a long session (90 minutes) where we benchmark your current fitness, discuss goals and get an idea for what you like and will be easiest to stick to. Then after you get your custom workout program, we meet every two weeks to ensure the workouts are working for you, and make modifications to your program to better suit the changes and challenges that pop up along the way. This is purchased as a 12 week package (so its longer than the other options) and after that is finished you have the option to continue on with customized program and coaching at a reduced monthly rate. There are limited spots for this, but if you click the link below and you can check out… there is a spot for you! And if not or you aren’t sure if you are ready for this package, contact us and I will get on a call with you to see if we are a good fit or I will add you to the wait list.

“I like the idea of meeting one on one, but I need something more budget friendly”

My friend, the ClassPass is right for you! I offer group classes several times a week. This isn’t like your local yoga or HIIT classes, its more like small group personal training. We max out at 10 people (though usually we have 2-3) and we follow a periodized strength training program. We are live so you get modifications and form corrections as we go, and because it is NOT a cardio class, we have rest breaks between sets where we can chat about the other things on your mind. Its a great opportunity to get coaching but at a significant discount. You also get to socialize with other equestrians and we have found that accountability is super high. In fact my current attendees have been showing up nearly every day for over a year now! This is a monthly membership and you can cancel anytime if your circumstances or needs change. In my humble opinion, this is the best value program that I offer.

Still not sure what is right for you? Send me an email and we can set aside some time to chat to figure out what will best suit your needs. I cant wait to get to know you!

Taking it inside - Conquering the Dreadmill

“I can’t stand cardio” “I hate the treadmill” “The treadmill is so boring”

I hear this a ton from athletes that I work with, friends, family, and everywhere else. There is a reason why people call it the “Dreadmill”… its probably one of the most hated pieces of equipment by exercisers, and I bet if you looked at just equestrian exercisers it would be worse. We are used to having a lot more stimulation, who wants to be a hamster on a wheel?!

Well, I want to stand up for the treadmill as a valuable piece of equipment… because it is! And a treadmill can’t speak for itself (well… maybe the fancy new ones can but like you I have horses, I cant afford gyms with that high tech of equipment lol!)

Now I can’t lie, I actually enjoy the treadmill. I have a very busy brain and by letting my body move without having to watch for traffic or worry about tripping, I can spend a lot of time following the thoughts in my brain, I do a lot of good thinking here chasing down ideas. But I appreciate that not everyone works that way. In fact, I am probably a rarity. HOWEVER, with my love of the treadmill, I have actually helped convert a lot of friends and clients to loving it too.. or at least not hating it quite so much. If you are in the dreadmill camp, maybe some of my love will rub off on you through this blog.

First, the obvious reason we might use it. Where I am at least, its winter. Its icy, cold and dark. For my comfort and safety, sometimes I may elect to use a treadmill. I can tough out a lot of things, in fact probably too many things I try and tough through, but it isn’t necessary and I often catch myself being more tough than smart. I try to remind myself that there are times and places to work on my toughness, but injuring myself or catching cold or frostbite can put a real kink in my long term goals and take me away from riding… and I don’t want that!

So instead of choosing “hard” meaning tough weather conditions, sometimes “hard” can mean the boring conditions of dealing with my overactive mind while on that hamster wheel. I justify that I am still being tough and that challenge changes based on the day and my perspective. So to summarize, tip #1 is to consider your safety, and tip#2 is to change your mindset about hard and welcome the growth.

Tip #3 is to do intervals. A lot of the reason why people hate the treadmill is because they set a pace and expect to perform it for 10, 20, 30 minutes or even more . Can you sit still in a room with no entertainment for that long? I definitely can’t! While a slow tempo pace is great for training, if its keeping you from showing up consistently, then it isn’t going to be all that great of a tool. So instead, try splitting up your run into intervals of 30 seconds to 2 minutes. Vary your pace or incline, and switch between walk, jog and run. Get creative! If you need help with this, I do have an add-on program for walk/run cardio that sends prompts to your phone. If you already have an active FitRider program or Membership, just ask me and I will add it to your calendar. If you aren’t a current member but still want this, just reply to this email and I will help you get set up with a membership.

Tip #4 is to ensure you are doing it correctly. When I go to the gym, the treadmill is always the most misused piece of equipment I see when I observe other gym goers. A few quick things here: always set the incline to 1% to simulate the drag of the ground (or more if you want a good hill workout!). Keep your gaze forward, not down at the screen or your feet (you can check the screen quickly here and there). The BIGGEST mistake I see though is holding onto the handrails. Keep these for emergencies only, use a watch or chest strap heart rate monitor if you care about that (otherwise use a 1-10 scale to rate your exertion level for intervals). If you have difficulty using the treadmill without holding on, slow down and work on the basics. Walking or running on the treadmill should mimic walking around in real life, so unless you push a shopping cart all day, let that body move, those arms swing, and that core and glutes engage. This is especially important as incline increases, I watch a lot of walkers on high incline gripping the handles while their legs trail behind them, this hollows their back, disengages the glutes and core and will lead to lower back pain in the long term… then you will really hate the treadmill!

Tip #5 Look in the mirror (if you can). I really miss having a treadmill with a mirror in front of it. I used to spend my time watching my body move on the treadmill, not admiring my hairdo or legs or anything (well maybe sometimes) but really looking for signs of imbalance. Some days I would notice my shirt twisting or sliding to one side, some times I would see a foot turning out, or a knee coming higher than another. You would be really surprised what you will notice when you spend a lot of focused time observing as you move. From there you can talk to your coach or physiotherapist about what you see and develop a plan to balance that out (think of it like when you trot your horses out for the vet!). That is time VERY well spent!

Tip #6 Learn your paces. Do you know what 4mph feels like in your body? What about 6? Set and forget the treadmill can help you practice the feel of setting a steady pace. I learned early in my endurance career before GPS was super popular how to set a pace by following a leader and checking my watch on mile markers. After a while, I started to have the “feel” for what different speeds felt like. You can apply the same thing on the treadmill. While it might not make it more enjoyable, you can grind it out thinking about how you will be able to better pace your run outdoors when you can get back out there.

Tip #7 Listen to music or podcast. This might feel like another obvious one but it really does work. I often find myself synching my breathing or steps with the rhythm of the music and as the songs change, that naturally gives me a reason to change tempo for an interval. Podcasts (particularly those about running, riding or working out) help me feel like I have a friend on the run with me talking about our craft and I am not so bored. Then comes the question about reading or watching TV… are those suitable distractions? Yes they will distract, but my personal opinion is these can be detrimental or dangerous on the treadmill. Most of the screens are too low and keep your visual focus too close and too low, its kind of like walking around texting on your phone, with your head down you will be more likely to lose balance and I have even gotten dizzy trying to watch as I bounce around. If you want a playlist or a podcast recommendation, hit reply to this email and tell me what you like and I will send you something I like too!

So there you have it, 7 things that I do to help enjoy the treadmill more and get the best use out of this valuable tool. Give them a try and see if it still feels like dread!

Cheers

Sarah

10 ways I get more protein in my diet

Proteins, they are literally the building blocks of muscle, yet many riders are falling vastly short of essential nutrient in their diet. Without it, we are not going to get the most benefit out of our strength training, we will hit plateaus, and we may even be setting ourselves up for potential injury. So how do we go about getting the right amount for our body?

This has been the focus of my nutrition recently, and I have found some ways to make this more attainable that I thought I might share with you here. I have often mentioned that nutrition is the place where I really struggle in my program, and while I am not a nutritionist, I do spend a lot of time considering my behaviours and how I can make small adjustments to my habits to be just a tiny bit better over time.

I also know that the tried, tested and true basics and consistency are the key to anything I want to achieve be it riding, exercise, or nutritional habits. What do we already know about nutrition that has stood the test of time? Anyone could tell you: adequate protein, lots of fresh fruits and vegetables, minimizing processed foods and sugars. We don’t need complex math or degrees to know these things… and unless we are already at the top of our game, we probably don’t need an advanced degree to find room for a small improvement here.

So if this sounds like you too, here are some of the things that I do to help me hit my protein goals (mostly) daily!

1) Start tracking your food. I know this sounds tedious, but if we want to improve on anything, we first need a good understanding of where we actually are and how we are going to measure our improvements. The hardest part here is to track without judgement. Once we start tracking our brain automatically starts making adjustments. Try your best to avoid changing anything for the first 2 weeks of tracking. Get an accurate picture of what normal eating looks like for you before making any changes. (I use MyFitnessPal which is free)

2) Continue tracking! You can start letting your brain do what you resisted before, just seeing the numbers, understanding a portion size, and seeing how it all adds up, you will likely find it starts to happen naturally. The key here is to ignore everything but the protein. The app likely will set goals for you for calories and other nutrients, but if we try to achieve it all, we are likely overcomplicating it, and doing too much will make the consistency part difficult. Let me say that again. LOOK AT THE PROTEIN ONLY. Keep your goals small too, take the average daily protein from your 2 weeks and add 5% every two weeks. Eventually we want to get you up to about 1g per lb of bodyweight, but if we have a big gap here, we need to make small adjustments so we can make it maintainable not just for a few weeks but as your lifestyle indefinitely.

3) Eat the protein first. This one makes me giggle a little bit because it was something my parents taught me as a kid, but it was because the meat was the expensive thing on the plate and I often would leave food behind. Anyone else relate to this? Lol! Well the same thing applies when we want to make protein the priority in our diet. Anything that we prioritize should be done first. Eat the protein first!

4) Up the serving. Do you eat 4oz of your protein in a meal? Try increasing it to 5oz. No matter what your portion size is, try adding just a little more than you would naturally gravitate to..

5) Try collagen in your coffee - collagen is a flavourless protein that easily dissolves in hot water. I put a scoop in my coffee every morning which gets me a small headstart on my protein for the day. This is a great option because its pairing a habit with something you already do on a daily basis… also called habit stacking. I get mine in bulk from Revolution Nutrition

6) Try a shake as a snack, or half of a shake at the end of a meal. While whole foods are always best for protein, a shake now and then when you are falling short is an easy way to bump up the numbers. Taking just a half a shake is a good option too as sometimes a full one can seem a little too intimidating. I get mine from Revolution Nutrition as well and like them because they only use a small amount of liquid and are much less thick than other brands I have tried so the sheer volume is less but I still get the same amount of protein as the bigger shakes.

7) Prep protein rich snacks - I have a tupperware full of hardboiled eggs in my fridge right now! It makes it easy for me to have a protein rich snack (and the dog loves my snack prep too as he gets an egg when I do!) When I travel, I keep jerkey in my purse. I call it my purse jerkey. Its a thing. LOL

8) Prep meals in advance - meal prep is no longer just for bodybuilders. Its super helpful for those of us who live busy lives trying to fit in all the fun things we want to do AND make good food choices. That doesn’t mean that I don’t sometimes still stop by the pizza place on my way home, but it helps me to do it less often because I know I have good tasting, more nutritious food at home that will actually take me less time to heat (and cost me less too!). I invested in a bunch of these bento boxes and once or twice a week I make up a full nutritious meal and fill as many of them as I can to put in my freezer. Over a couple of weeks I have built up enough that I don’t have to eat the same thing more than twice in the same week. My spouse loves them as quick and easy lunches for work too and brags to everyone about how he cleaned up his diet (ummm…. who cleaned up your diet? LOL!)

9) I buy some premade meals - yes, even with my premade meals, I can use some help here and there. Right now I don’t have a lot going on so I have time to cook, but when the riding season was in full swing I bought meals that were prepped for me from Factor Nutrition. I got all the same benefits of the point I made in #8, but without the time spent cooking and cleaning. Price was about the same or a little less than if I were to stop at the drive through on my way to the barn, but the nutrition and satisfaction factor was way higher.

10) I forgive myself for my slip ups. I think any hardfast rule isn’t actually beneficial towards creating momentum. If I can be 80% compliant, I find satisfaction in hitting that goal instead of admonishing myself if there are day’s I don’t hit it. If I can’t get my protein for the day for any reason, I still see how close I can get without stressing too hard, and reward the effort. I look back to where I was and see how far I have come instead of where I fell short. Mindset is everything and without it, its so easy to undercut ourselves. Just like when you are working with horses, reward and celebrate the “try”. You ARE doing amazing things.

Now I do realize, I am preaching simplicity here and then giving you a lot to think about! Oops!

Try doing one thing at a time. Start at the top and work your way down the list, bit by bit, slowly. You might also dread the tracking thing, but it is a worthwhile exercise. You don’t need to do this forever, its just a way to measure and get you on track. Once you have started building your routine, there is less value in the tracking. However, at the start, its like studying before implementing the techniques. You will learn a ton which will give you a good foundation that will apply to the real world.

Me personally, I track for a couple of weeks each time I have a change in my routine, goals or activity level. It becomes a study check in every so often to keep me on track, and beyond that, I don’t think too hard about the small details, just riding with the momentum.

I hope this helps you with your protein goals and help you make progress with your nutrition. As I mentioned, this stuff is hard for me too, but making small simple changes that I can do consistently has really helped me gain confidence in my ability to make change!

-Sarah

Strength training - the difference big weights make

Hi Athletes,

I've emphasized this point before, and I'll reiterate it – as equestrians, we shouldn't shy away from lifting substantial weights!

In the course of our work around the barn, it's uncommon for us to handle particularly light objects. Perhaps a bottle of fly spray or our bridles, but unless you're racing thoroughbreds, even your saddle likely weighs at least 10lbs! If you're a western rider, you may find yourself lifting 30+lbs above your head every time you tack up.

So, the question arises: why would our gym training involve lighter weights?

Yes, there are exceptions, such as during rehabilitation or when focusing on underutilized muscles like the triceps, where we keep the weights modest as we build strength. However, for the most part, we are undermining our progress by lifting light weights.

In strength training, a general guideline is that rep ranges of 1-6 build strength, 6-12 build hypertrophy (the visually impressive muscles), and 12+ contribute to endurance. While muscular endurance is desirable, it aligns more with cardio training than strength development, with gains in strength becoming progressively marginal at this point.

This week, one of my regular class attendees, Susy, invested in some new weights. Lately, we've been adhering to a routine, emphasizing basic exercises frequently rather than delving into more entertaining variations (PS: mastering the basics is always a wise decision!). During our class yesterday, Susy tested the same exercises with heavier weights and remarked, "Wow, it feels like an entirely different workout!"

I appreciate these realizations. Sometimes, lifting heavier can actually seem easier because the body can't compromise form. Other times, although it doesn't necessarily feel easier, the exercise becomes distinctly different as we become more attuned to how our body engages with the weights. This cultivates greater body awareness and hones our mind-muscle connection – skills beneficial both in the saddle and during barn chores.

I asked Susy to share her experience in her own words: "I have been struggling with correct form in the live classes (and out) with Coach Sarah. She suggested I increase my weights as they were just too light for where I am now. Wow what a difference! I no longer have to focus as much on keeping correct form and I am feeling more benefit from the exercise."

Here's a practical tip: the next time you're lifting weights, take a moment to assess. Where does your form begin to deteriorate? If you find yourself surpassing 12 reps, it may be time to seek out a new set of weights if you aim to make strength progress.

And guess what else this contributes to? Your confidence! There's a certain satisfaction in purchasing a new set of weights or progressing to heavier weights at the gym. As you gain confidence in your workouts, it inevitably spills over into other aspects of your life. No matter your current confidence level, a bit more never hurts!

Cheers and happy lifting!

-Sarah

I cancelled my gym membership

Yes, you read it right. I cancelled my gym membership. But why, as someone who promotes fitness for riders, would I ever do that?

As a personal trainer, I invest a considerable amount of time creating tailored workout plans for my athletes. I meticulously consider their goals, current abilities, and lifestyle to ensure the fitness routine adds value to their lives—boosting energy, enhancing ability, and injecting fun. However, somewhere along the lines this summer, I realized I wasn't applying these considerations to myself.

I was doing fine, maintaining my routine of classes, riding, barn work, and additional strength training and running. I had established a solid regimen from the comfort of my home and the surrounding roads and trails. Recognizing the importance of consistency in the fitness journey, I even rewarded myself with fancy WHITE running shoes for my plan to return to the gym for winter.

I grew to love my routine, especially the mental health benefits of outdoor running. I managed with the limited set of dumbbells I owned. Despite this, I held onto my gym membership, anticipating the need for a treadmill during snowy days and heavier weights for lifting.

Then it happened—freezing rain. The perfect day to hit the treadmill with my new white shoes.

I paused and pondered my goals for the year. I asked myself the same questions I pose to my clients. What do I want from my workouts? How does it fit into my lifestyle? I had discovered a summer routine that worked. What mattered more to me: the flexibility of quick weight sessions between projects or the extra pounds on bigger lifts? What held me back from truly enjoying my sport this year?

An idea struck. I logged into the gym portal, canceled my membership, laced up my white shoes, and went for a run in the freezing rain. AND I LOVED IT.

My thoughts were simple. I had the chance to review my progress, celebrate consistency, and identify what I truly desired from my training: the confidence gained from overcoming challenges. The big goals, like ultra-endurance races, felt somewhat normal now, lacking the motivational push without a looming calendar date. So, what's hard now? For me, it's doing the little things when conditions aren't perfect, seeking small wins in performing the basics.

Why cancel the gym membership and taint my perfect white shoes? Because it was counterproductive to my goal. Realizing my challenge was leaving my comfort zone, I stopped tailoring conditions to make things easy. I needed the mental reward of overcoming objections. It wasn't about the distance or weight; it was proving I could conquer my own barriers.

I continue my workouts, treating myself as I would a client. If I can't find a suitable weight, I tap into my personal trainer toolkit, adapting without deviating from the plan. In dangerous weather, I look for opportunities or layer up. Armed with a clear goal—"do hard things"—I make choices aligned with that.

I know it'll get tougher as temperatures drop, but I have mindset tools that work, the same ones I provide my clients.

So here I go, running off into the great white!

-Sarah

PS. If you're feeling a little lost and need help finding consistency, consider joining my classes. These sessions mimic one-on-one personal training in a small group setting. Daily attendance makes a significant impact, and we have downtime to discuss your goals and break through mental barriers. It's the best value I offer, and I highly recommend checking it out—even if just for a week. Celebrating the small wins of merely showing up feels awesome!

Illuminate Your Horse's Health: Discover the Benefits of Red Light

Hello Athletes,

In the pursuit of optimal health and well-being for our four-legged companions, horse owners are turning to innovative solutions that go beyond traditional care. One such groundbreaking approach gaining popularity is red light therapy. This non-invasive treatment harnesses the power of specific wavelengths of light to promote healing and rejuvenation at the cellular level. Let's delve into the reasons why red light therapy is becoming a staple in equine care and explore the myriad benefits it offers for our beloved horses.

Understanding Red Light Therapy:

Red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation (PBM), involves exposing tissues to low levels of red or near-infrared light. This light penetrates the skin, reaching the cells and triggering various biological responses that contribute to healing and overall wellness.

Red light can be utilized in a variety of ways, from using the torch to stimulate acupressure points, to using a lamp or light pad to cover a larger area of the body.

Reasons to Use Red Light Therapy on Horses:

1. Accelerated Healing:

Horses, like all athletes, are susceptible to injuries and strains. Red light therapy has been proven to enhance cellular repair and regeneration, expediting the healing process for wounds, cuts, and other injuries.

2. Pain Management:

Chronic pain, whether from arthritis, muscle soreness, or joint issues, can significantly impact a horse's well-being. Red light therapy has analgesic effects, providing relief from pain and discomfort, allowing horses to move more freely and comfortably.

3. Joint and Muscular Health:

Red light therapy supports joint and muscular health by reducing inflammation and improving blood circulation. This is particularly beneficial for older horses or those engaged in strenuous activities.

4. Improved Performance:

For performance horses, maintaining peak physical condition is crucial. Red light therapy aids in muscle recovery, minimizing downtime between training sessions and competitions, ultimately contributing to enhanced performance.

5. Stress Reduction:

Horses, sensitive creatures by nature, can experience stress due to various factors. Red light therapy has a calming effect on the nervous system, helping reduce anxiety and promoting relaxation in equine companions.

Benefits of Red Light Therapy for Horses:

1. Non-Invasive and Painless:

Red light therapy is a non-invasive and painless treatment option, making it a stress-free experience for horses. This is especially important for sensitive or skittish animals.

2. Versatility and Easy Application:

Red light therapy devices are versatile and easy to use. Whether as a targeted treatment for specific areas or a full-body session, the application is straightforward, allowing for seamless integration into a horse's routine.

3. No Adverse Side Effects:

Unlike some medications that may have unwanted side effects, red light therapy is known for its safety. It poses no risk of adverse reactions and can be used alongside other veterinary treatments.

4. Cost-Effective Long-Term Solution:

Investing in red light therapy for your horse is a cost-effective long-term solution. It offers a proactive approach to health and well-being, potentially reducing the need for expensive veterinary interventions.

As we continue to explore innovative ways to enhance the health and happiness of our equine companions, red light therapy emerges as a beacon of hope. Its scientifically-backed benefits, coupled with its non-invasive nature, make it a compelling choice for horse owners seeking holistic and effective wellness solutions. Consider incorporating red light therapy into your horse's care routine and illuminate the path to a healthier, happier equine friend.

Cheers,

Ashley

Fill the Hole in Your Riding Goals 🌟

Hello Athletes,

November has arrived, and with it comes the familiar #nostirrupsnovember hashtag flooding our social media feeds. I've shared my evolving perspective on No Stirrup November over the years. Nine years ago, I removed my stirrups for the entire month, but nowadays, I occasionally drop my stirrups. Instead of solely focusing on stirrupless work this month, I've developed a program called "No Nonsense November." While this program is technically available year-round, this is the time of year when I encourage you to dive in!

My mantra for the season is: Your horse is not a piece of gym equipment. It's YOUR responsibility to get fit for their sake; it's not their job to get you fit. I'm sure you already understand this, which is why you're here, right?

November is a unique month as it marks the end of the riding season for most of us. Some have wrapped up their shows or races, while others who enjoy leisurely rides slow down due to diminishing daylight and dropping temperatures. This means we potentially have the time and mental space to work on something new.

This is the perfect time of year to address our weaknesses. So, take a moment right now, pause your reading, and assess where you are at this moment or perhaps reflect on a recent rid. Some questions I like to ask are:

• Did you feel strong in your ride?

• Did you have the stamina to perform at the desired level?

• What was your reaction time like?

• Did your balance quality allow you to not interfere with your horse's movement?

• Were you able to stay focused on the task at hand?

• Can your technique improve?

• How about your form or posture?

• Are there new skills that can enhance your overall riding performance or old skills that need refreshing?

• Are there habits you wish to build or change both in and out of the saddle?

• Did you experience any injuries that need rehabilitation or identify areas where you're at risk of injury?

I know, that was quite a bit to ponder. If you're anything like me, your head is probably buzzing with ideas. However, after considering all these thoughts, is there one recurring theme? Take that theme and incorporate it into your off-season routine. You don't need to set another goal race or show on the calendar right now; just focus on one aspect that might be holding you back from your full potential and enjoyment in the sport.

I recently came across a great analogy that I'd like to share with you. Imagine a grain silo with a small hole halfway up its side. As you fill the silo, you make progress until you reach the level of the hole. At this point, grain starts seeping out, and your gains slow or even stall, depending on the hole's size. You can continue to fill the silo, perhaps even faster (i.e., working harder), or you can pause and patch the hole. While fixing the hole may take some time, if done right, it will set you up for long-term success.

Now, in November, this is your opportunity to patch that hole. The changing seasons and the ride calendar offer the perfect chance to pause, assess your situation, and, instead of critiquing yourself for your weaknesses, focus on improving them. Embrace the mindset of a novice, be curious, and simply try. What do you have to lose by taking a moment to mend the hole?

And remember, repairs are faster when you have a team by your side. I'd love to help you work on these areas. Check out the free trial and paid programs below to find ways in which I can assist you in tackling big goals by working on the little ones!

Cheers,

Sarah

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From Hoof Trimming Workshop to Fitness Insights

Hello Athletes!

As mentioned by Ashley last week, the two of us had the pleasure of traveling to Kelowna a couple of weeks ago to learn the art of hoof trimming. While Ashley was there to gain a deeper understanding of hoof care and its impact on the body for her bodywork, I attended the workshop because I have a horse who misbehaves and is anxious during farrier appointments, and I firmly believe that it's my responsibility to address this issue.

Moreover, taking on more responsibility for my horses' care feels incredibly fulfilling. After a challenging competition season where things didn't go as planned, I needed a change of pace, and embracing the role of a beginner is one of my favorite ways to recharge when I'm feeling burnt out.

During our time in Kelowna, I also found myself contemplating the connection between fitness and our newfound hoof trimming skills. I know there are a couple of farriers/trimmers among my audience, and I wanted to ensure I could provide the best possible services. I'm a kinesthetic learner, so I like to be my own guinea pig.

I thoroughly enjoyed discovering the best ways to position my body, engage my muscles, and plan for rest as I worked on our very patient equine test subjects. It made me appreciate the value of maintaining a regular strength, cardio, and stretching routine, and here are some of the reasons in no particular order:

1. Knowing my body's limits and maintaining a strong connection with my body allowed me to grant myself forgiveness when I needed to rest. I could easily select stretches that provided immediate relief. I've come a long way from being someone who used to push through the pain, and my fitness routine has given me a healthier perspective on achieving my goals.

2. I had already developed good recovery habits, from consuming a high-protein diet to dedicating time daily for stretching. Even though I struggle to sleep outside my home, it wasn't as challenging as it could have been thanks to a more regular bedtime routine.

3. Despite the awkward positions I found myself in, I was in the habit of pausing and asking myself questions like, "Can I improve my form?" "Can I engage my core better?" "Can I bend more at my hips and less at my lower back?" This mindfulness was a lesson I learned from my regular workouts.

4. My workouts had given me greater strength and stamina, which proved invaluable during the hoof trimming workshop.

5. This one might sound a bit surprising, but as an office worker, I wasn't expecting to excel with the tools. However, I found that my regular workouts had improved my dexterity, grip strength, and made me more ambidextrous. It turns out that lifting dumbbells and focusing on my grip strength had unexpected benefits.

Once again, although working out may sometimes feel like a chore, it continues to enhance my life. By staying committed to my fitness routine, I can acquire new skills, and by acquiring new skills, I can provide better care for my horses. When I see the positive impact on our relationship, it truly warms my heart.

How has exercise improved your life?

Cheers!

Sarah

No Hoof No Horse

Hi Athletes!

It is no surprise that everything in the horse is connected and each part of the body interacts with all the other parts. The horse's hooves play a crucial role in the overall well-being and functionality of the animal, and addressing hoof-related issues can have a significant impact on the horse's overall comfort and performance. As an equine bodyworker, my work can only go so far if the hooves are out of balance.

The hooves do not operate in isolation; they are closely interconnected with the horse's body. Here's how this interaction works:

1. Posture and Movement: The balance and health of the hooves directly affect the horse's posture and movement. Hoof problems can lead to a chain reaction of issues throughout the horse's body. For example, if a horse has an unbalanced hoof or lameness in one leg, it may compensate by overloading other limbs, potentially leading to muscle strain, joint misalignment, and even back problems.

2. Weight Distribution: Properly trimmed and balanced hooves distribute the horse's weight evenly, reducing the risk of injuries or joint strain.

3. Circulation: Hooves play a role in circulation, as they compress and release with each step, helping to pump blood and lymphatic fluid back up the horse's legs. Proper hoof balance and function support this circulatory process, which is vital for tissue health and overall well-being.

4. Nervous System: Hooves contain a dense network of nerves that provide feedback to the horse about the terrain it's on. This sensory information is crucial for the horse's balance and coordination. An issue in the hooves, such as an injury or imbalance, can disrupt this feedback, affecting the horse's proprioception (awareness of body position) and overall coordination

Hoof care is a collaborative effort between equine bodyworkers and farriers or veterinarians. When us equine bodyworkers communicate and coordinate with these professionals, we can provide a more comprehensive and holistic approach to the horse's well-being, addressing not only soft tissue issues but also hoof-related concerns. I recently flew out to British Columbia to attend the 5 day trimming course hosted by the Okanagan School of Natural Hoof Care to help better my understanding of hoof care, how the hoof affects the overall body and what sort of things I can do to help.

There are no plans to give up bodywork and get into hoof trimming but if you book a bodywork session with me, expect me to spend time looking at and assessing the hooves and how that may be playing in to your horse’s movement and posture and any tension patterns that we may find.

Not in my area but still interested in learning how to assess your horse’s posture? Or perhaps you are struggling with your horse in training, with balance issues, your horse is showing resistance in work or just not performing as well as they usually do. Book an online Horse Posture Assessment, where I’ll guide you through which photos to take of your horse to submit and we’ll go over them to see where some trouble spots may be and how to help support your horse through bodywork techniques and corrective exercises.

If you have any questions about hooves, bodywork, or horse fitness, feel free to reach out at any time to ridelikeanathlete@gmail.com.

Happy riding!

-Ashley