Find Focus & Motivation: Write Down Your Riding Goals
Hi Athletes!
Today is the first day of spring! It’s also the international day of happiness. That can’t be a coincidence and I am pretty sure an equestrian is responsible for that.
I am looking at the weather forecast now and salivating, because frankly I can’t look at the footing at the barn right now. It is that delicate in between where it’s not safe to walk through the barnyard (I myself had a spill this past weekend!) but it is just sooooooo tempting to make plans to ride. I am trying to do the math to figure out how long we need with these lovely temps to melt the thick base of ice and snow, and wishing this type math was offered to me in school vs calculus. Maybe it was hiding in there somewhere and I wasn’t paying attention.
While I am doing this math in my head, I am also weighing it against my goals for this year and my current training plan. Now is a great time to start setting myself up for success.
Spending a little time on my spreadsheets and writing down my goals helps me manage this gap between “Its sunny I want to ride” and “Oh boy, not many places to safely go yet!”. Busy work is a good distraction, but it can also be productive. Not to mention, clearly defining your goals will help you on those days when you are trying to make a tough decision.
So, I have made a quick goal worksheet that I have used for my own horses this year and wanted to share. It’s totally free for you awesome subscribers and only takes a few minutes to complete, but trust me, it pays more dividends than you think!
Print it, fill it out, post it somewhere you will see often (maybe your tack trunk?). Remind yourself frequently of what is important to you and find focus and motivation come just a little easier. Forgiveness too, because sometimes making progress towards our goals also means letting things go or say no. Having that visual reminder will simplify and just help you BREATHE again.
Cheers!
Sarah
Is my horse using his body correctly?
Hi Athletes!
I was mulling over what to write in this week’s newsletter when it hit me while I was doing my own workout.
Most of us have heard that when we do heavy lifting, that we are to lift with our legs, not our backs. You can lift with your back but it’s only a matter of time before your back blows out. Same with the horse. They can go around being ridden in an incorrect posture and get the job done, but it’s only a matter of time before they break down and injure themselves.
Now, you’re probably thinking to yourself “Ashley, when we’re exercising or working out, we can have a coach verbally tell us to adjust our posture or we can look in a mirror or video and correct ourselves. We can’t verbally tell a horse to use his body correctly.” And you’re absolutely correct. We can’t go into the arena and say “Hey Patches, I noticed that you’re not engaging your core. Relax your neck. Focus on your breathing.”
So what can we do?
Some people may think that using things like lunging rigs or side reins to “encourage” the horse to be in a certain position is the way to go. Here’s the thing though: we’re asking them to use muscles that they haven’t been using. So those muscles will tire quickly. Think of when you first started working out, riding, some other physical activity and your coach comes along and tells you to adjust your posture or position. It feels weird and you seem to tire more quickly. Same with the horse. And the issue that arises is that we’re not recognizing when the horse is getting tired and he starts to slip back into that dysfunctional posture because it’s more comfortable.
You need to become your horse’s personal trainer. Train your eye to recognize bio mechanical dysfunction and correct function and when your horse is getting fatigued. Work with your bodyworker, vet, etc. to select correct exercises to help strengthen your horse and recognize when they’re doing them correctly or cheating just to get through. Keep the sessions short. We naturally want to do everything we can for our horses but the KISS principle is often the best solution. You don’t need long sessions with hundreds of poles in fancy patterns to accomplish something. Often times it’s the simple exercises that yield the most effective results.
Work with a coach that understands anatomy and biomechanics. Ask questions during your lessons to learn what muscles are being targeted and why that exercise is being used. Work with your vet and farrier to ensure there are no ongoing health issues or hoof imbalances that would affect how your horse is going. Work with a saddle fitter to ensure correct tack fit so the muscles can be utilized without being impeded. Work with a bodyworker to keep muscles loose and supple so they can correctly and efficiently perform the job they were designed to do.
Need some help or don’t know where to start? Send an email to ridelikeanathlete@gmail.com and we can discuss different options and even create custom programs for you and your horse to help get them in top physical shape so they can perform their best when dancing in the dressage ring, flying over jumps or taking you down the trail.
Cheers!
Ashley
What I learned about fitness from my Grandpa
Hi Athletes,
I wanted to take the opportunity here to wish my Grandpa a happy 85th birthday and tell you a bit about him and how he influences my love for sport and fitness and my approach to it.
First off, I want to tell you about the calls I occasionally get from my mom “grandpa fell again…” (hold for suspense) “off his rollerblades”. Yes, even into his 80s my grandpa is incredibly active. Perhaps more so than a lot of the people I know my age. He bikes, he golfs, and yes… he still rollerblades. It is incredibly inspiring and gives me hope that I can continue to enjoy my favourite activities into my later years in life.
However, it isn’t just about genetics. In fact over the years it seems like it might better be phrased as despite genetics. I won’t get into the details, but like most families, we face our own unique body challenges.
So what is grandpa’s secret? Well, one insight that he’s always shared with me is this:
“I would get home from work, and in that day, it was popular to have a martini to unwind. I thought to myself, I could do that, or I could go run for a mile and do something better for my health”
And that is what he did, pretty much every single day for his entire career.
He is living proof that fitness and health doesn’t have to be complicated, just consistent. Our small habits may not seem like a lot on any given day, but over time, those choices make a huge difference.
I want to close this out with a thought that I heard from another trainer years ago that really changed my perspective and squashed the #1 excuse I hear:
Stop saying that time is a limited resource… because it is not! Your body and your health is. Take care of yourself now and in the long run you will have more time overall and can make the most of that time.
Cheers
-Sarah
Spring Conditioning
Hi Athletes,
As Spring starts to creep closer and closer, Mother Nature tends to periodically bless us with some sunshine and warm temps. While it can be tempting to saddle up and go for that long trail ride and soak up the sun, be mindful of your horse’s level of fitness. If you have given your horse the winter months off or haven’t been able to get the barn as often as you would have liked, you could potentially be setting up your horse for soreness or injury. Even if your horse has had plenty of turnout, he most likely has been standing around at the hay bale, especially if they ground and weather conditions have been less than favourable.
So what can you do to help bring your horse back into riding shape after time off?
Your horse may be just as excited as you to get out on that first ride but be mindful to not mistake that eagerness for fitness. He may seem like he feels good at the time but in a few days, muscle aches and pains can show up as stiffness, “laziness”, being difficult to catch in the field, or being grumpy in work. You are the pilot and if it is difficult to calm your excited horse, while it may be tempting to go for a gallop to expend energy, you run the risk of injury. Instead, try spending some time conditioning his mind, keeping the sessions short, and trying something out of the normal routine. If you’re a dressage rider, try obstacle work or a trail ride. If you’re a barrel racer, try some lateral work to keep things interesting. If you’re a trail rider, try some groundwork outside so you can still take advantage of the nice weather.
Slow and steady. If your horse has been in the field for the past few months or you’ve only been riding once or twice a week, gradually build up duration and intensity of exercise, but not at the same time. If your regular riding sessions are 30 minutes of slow work, start by increasing your sessions to 45 minutes of slow work or keep your sessions at 30 minutes and try some interval work.
Proper warm up and cool downs are essential. While it is tempting to go right for the good stuff, warming up the muscles and joints is necessary to prevent injury, encourage longevity and you’ll have a better ride if the body is optimally primed. Proper cool down helps prevent muscles stiffness after a ride, helps keep fluid from accumulating in the legs and joints and helps the body systems return to normal.
Saddle fit. Your horse will have lost muscle condition after time off so before you hop on, now is an excellent time to have your saddle and tack reviewed by a professional. As your horse builds their fitness and changes body shape, periodic check ups are recommended.
Monitor your horse. Do you know what your horse’s resting heart rate is? Find out what is normal for your horse by checking their heart rate before and after exercise and see how quickly his heart rate comes down once exercise is finished. If it takes longer than a half hour for his heart rate to return to 64 beats per minute or lower, you’re pushing him too hard. Keep notes after each ride and over time, you will start to see his fitness level increase as well as his recoveries. Sweat isn’t always the only indicator that your horse is working hard. Just like some people, some horses sweat more than others and on colder days, they may not sweat as much or the sweat might break out later.
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Need assistance with bringing your horse back in to work? Send us an email to ridelikeanathlete@gmail.com and we can help you create a customized conditioning plan to bring your horse back in to shape so you can make the most of your riding season while keeping your equine athlete comfortable.
Cheers,
Ashley
Are you training for an ultra endurance ride?
Hey Athletes!
Are you training for an ultra-endurance event such as the Mongol Derby, Race the Wild Coast or Marcha Di Resistencia? Then listen up! This email is for you!
I am currently booking weekend bootcamps for Ultra-Riders in the upcoming spring. Want to know what its all about? Details and application form can be found
Even if you aren’t currently accepted into one of these races but are interested in training like you are, I still welcome your application. As someone who has participated in most of these bucket list races, I know what makes them unique and can help you match your goals and personality to the race you will enjoy the most!
Here are what my previous bootcampers have to say about the experience:
Sarah Cuthbertson gave me a great training weekend. The pair up on RUS style racing and then 1 leg of the derby is a great pairing. Her two horses are not only up for the job but love their job. Both of the horses, Bentley and Westie are phenomenal athletes. The hospitality and great conversations with Sarah and her husband along with snuggles from her cat and pup- made it extra special.
Nancy, Mongol Derby 2022
While training for the Mongol Derby, Sarah was an invaluable resource. Between her top-notch horses and her wealth of knowledge on rider fitness, I felt well prepared going into the race.
Kelsey, Mongol Derby 2019
I started training with Sarah to help prepare for the Tom Quilty Cup in Australia in 2019 – but no way was I going to stop after the event was over! Knowledgeable, energetic, kind, and hilariously funny…Sarah is everything you could ever want in a coach.
Danni, Endurance Rider
I trained with Sarah while preparing for the Tevis Cup. Her supportive coaching style paired with her ambitious attitude is the perfect pairing for riders who want to accomplish great things. I leased her horse Westie for my first 75 mile ride and he was a dream and a beast to ride over an extremely challenging course, which prepared me well for the challenges of Tevis. Her fitness knowledge sets her apart from other coaches and the exercises she gives you helps you prepare for the toughest races out there.
Ashley, Tevis 2021
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Spaces are very very limited, so if you are ready to rock, don’t let this opportunity slip away!
Cheers,
Sarah
Are you lacking focus?
Hey Athletes!
Are you a multitasker? It’s often a badge we wear with pride, getting more done by combining multiple activities at once. But is it actually serving us?
I had a fantastic couple of rides last night which led me to ponder this question. How common is it to have not just one, but two good rides on different horses… I think it is not that uncommon actually! What I believe to have contributed to it was by not multitasking. I was riding alone, my phone stayed at the kickboards by the mounting block, it was just me and my horse.
Now that is clearly not surprising you, its been said time and time again that we need to be present with our horses. I am preaching to the choir but also I have been seeking this kind of presence for ages. So what finally changed for me this week?
I think it was finally consistency paying off. Consistency not in my riding (I have barely ridden at all for the last month or two), but consistency in my workout habits, specifically by training my focus muscle.
The thing is, working out in the gym (or at home) on a regular basis trains not just our bodies, but perhaps even more so our minds. In no particular order, here are some of the ways this happens:
When you have weights in your hands, you can’t be texting. When you have reins in your hands, you cant be texting.
Music can get you in the zone. For some this can be distracting, for others it can help drown out the “noise”. Play around and see what works for you.
Learning to show up without the expectation of perfect, but really reaching inside yourself to feel what you are capable of (and hearing the feedback from your horse)
Focus intensity means you can actually value your time more. Its like HIIT for your brain. Spend a little time in high value mode and reap the rewards everywhere.
Setting time for yourself - focusing for that short period of time helps break the stigma that you should be last on your todo list. Give to yourself so you can give to your horse.
Exercise helps us to breathe deeply- it shouldn’t be something that we have to practice, but in this modern world sometimes it takes a kick to get started
All these things compound upon themselves and build your confidence. They reinforce each other and make you want to keep going. Your horse notices. “Motivation” becomes less relevant and you start to find yourself actually ENJOYING your workouts.
If you are still struggling with staying present and focused in your workout, start with these quick and easy steps.
1) Use wireless earphones for your music and put your phone in another room (if you can’t remember what exercises to do, use a paper notebook)
2) Schedule your workout like you would a meeting for work. Your calendar shows as busy so you will be less likely to receive alerts
3) Be accountable to another person - join a group class or use a personal trainer, they are your substitute horse here and you will be less likely to fill the boredom gaps which quickly spiral into the dreaded scroll.
If you need #3, that’s where I can really help you now! I currently have 2 different ways of doing this - through the FitRider Membership which now has live classes 4-5 days per week, and through private coaching. You can sign up at the link below for FitRider or you can just hit reply to this email if you are interested in one on one training. My regulars will tell you that both are highly motivating and are helping them to stay accountable and focused.
Cheers,
Sarah
Kissing Spine - not as romantic as it sounds
Hey Athletes!
Kissing Spine. This has been a popular term recently in the horse industry but what exactly is it?
Kissing spine refers to when 2 or more spinous processes in the back that are touching or “kissing”
Studies have shown that it occurs in about 40% of horses and while recent studies have shown that there can be a congenital causation (they’re born with it or it’s their conformation), most of the time it can be attributed to poor saddle fit, poor body condition, poor self carriage/poor posture, all of which can be prevented. Many veterinarians prescribe medication or even surgery to treat this issue, but if the underlying cause isn’t addressed, chances are that even after surgery, your horse could still end up the same.
What can you do about it? Ensure your horse is fit for the work being asked of them. When their muscles start to fatigue, they may call from other areas of the body to help compensate, which doesn’t help them learn how to carry themselves correctly.
Stock photos are great for learning to train your eye. Take photos and videos of your own riding to see if your horse is able to lift his back or if it is angled down like this one. When the back is lifted, the space between the spinous processes is increased. When the back is hollow, such as in the stock photo below, the space between the processes decreases, making them more prone to touching.
If your horse has been sitting all winter or for an extended time period, think twice about just throwing the saddle on and going for a ride. Maybe spend some time strengthening their back muscles so they can carry you efficiently. Not sure how? Send me a message or email at ridelikeanathlete@gmail.com and we can develop a program to help prepare your horse for their job.
How often do you get your saddle checked? The recommendation is every 6 months as your horse is always changing shape. Educate yourself on what a correctly fitting saddle looks like so you can be aware of when it may not be fitting and can call a professional out before it becomes a larger issue.
I’m always happy to chat about how bodywork and correct exercise can help with injury prevention or preventative maintenance. If you have any questions or concerns about your horse, please send me a message and let’s talk about what we can do for your horse.
Cheers,
Ashley
How can you help your loved ones be more fit?
Hey Athletes!
I received a great question last week and I wanted to share a bit of my answer here.
Without going into too much detail, someone had asked me about what they can do or suggest for someone they care about who they believe could benefit from cross training and adding activity into their day. Specifically a riding coach - though the advice could be applied to any loved one.
Us horse people are notoriously terrible about self care because we always put others (our horse) ahead of our own needs, and I think coaches are the next level of this because they are not just putting the horse first, but all their students as well.
The problem I see is that really you can't make anyone do something they are not consciously wanting to go after. So if someone is not yet ready for a fitness program or seeing the value, pushing anything on them isn't going to create meaningful change, it has to come from within. Even suggesting things in the nicest way risks being taken the wrong way and offending, it’s quite the predicament!
I think breaking the stigma that self care is selfish might help pique one’s curiosity about wellness and cross training. I know coaches around here very rarely have health plans and they tend to put off things that could vastly improve their lives. Things that they wouldn't second guess for their horse like dental, massage, orthotics.
What I have been coming back to that I think you might be able to do is start out with a small gift of care provided you have a close enough relationship with your coach (or the person) that it is appropriate. I think that if you want to do something, I would say just take the time to listen to their woes and see if you can find a way to give them that gift of care - maybe something like a massage or insoles for their shoes. Something that is personal will give them a lot of "bang" for the buck and show them you notice I think would have the impact you are looking for - you can build the relationship and break the stigmas. I would be listening for complaints of pain, poor performance, missing goals, plateauing and so forth.
I think showing them that you are listening and care will help open up the conversation to more activities as well and once that happens, you could show them some stretches (tell them to sign up for my newsletter and get the free 15 minute stretch video lol) or some of your favourite bite sized exercises. Things like this grow when they come from that loving place.
I think also understanding their goals is a super important aspect. If their top, most motivating goal is to see you all through to the top level of the sport for example, how would adopting a fitness or self care program help them achieve this? I think an open and honest conversation is the best place to start here.
I think you can also show good leadership by doing what you are already doing and taking care of yourself and cross training... when you get the results, others will notice, and they will start asking what you are doing differently. Be proud and open about what you are doing differently and what you notice is making big impact on your pain and performance.
Really the only person we can create change in is ourselves, so don’t be afraid to lead by example! Leadership is actually two way street - it doesn’t have to always be a top down dynamic.
I know that is so much harder than just assigning an exercise like doing step ups on the mounting block between lessons or something, but any meaningful change starts internally.
I hope that helps inspire you all today!
Cheers,
Sarah
Is My Horse Being a Pain or Is He In Pain?
Hey Athletes!
Abnormal behaviour while tacking up and mounting is just that. Abnormal. We are so used to seeing it that it has become normalized. But it is not normal for a horse to pin his ears when you approach with a saddle or a blanket. It is not normal for the horse to try and bite or kick you while grooming him. It is not normal to take half an hour and ten carrots for you to catch your horse. We need to become more vigilant when it comes to these things.
Horses rarely do things without reason, so it makes sense that these different behaviours such as biting, kicking, tail swishing, etc. are usually a cry for help. Persistent behaviour like this often stems from ill-fitting tack, rider imbalance, a subtle lameness, or from too much work when the body isn’t conditioned to it.
Recently there has been research to investigate just how common these behaviours are and how aware (or unaware) owners are to this behaviour. Abstracts of those studies can be found here:
https://beva.onlinelibrary.wiley.com/doi/abs/10.1111/eve.13471
https://beva.onlinelibrary.wiley.com/doi/abs/10.1111/eve.13440
https://beva.onlinelibrary.wiley.com/doi/abs/10.1111/eve.13432
Just because something is common, does not mean that it is normal. There has been a proven connection between these behaviours and pain or discomfort in the horse, so it is very important that horse owners can recognize these behaviours so that they can be investigated and resolved before becoming larger issues. These larger issues require time and money to rehabilitate so it’s in our best interest if these issues can be avoided as much as they can be.
Have your tack checked regularly by a certified saddle fitter. Have your horse looked over by your veterinarian on a regular basis. Ensure your horse is in the condition to perform the work you want to do. Are you stuck with developing a conditioning plan or don’t know where to start? Check out the Stable to 40km online course or email me at ridelikeanathlete@gmail.com to discuss your needs and see if we can build you a custom conditioning plan to help you meet your goals. Have bodywork done on your horse to keep muscles loose and supple. Ensure your balance and fitness are the best they can be. If you need assistance with that, Coach Sarah has two spaces for personal training clients opening January 10th.
The next time you tack up your horse, be very observant. Compare your horse’s behaviour when you’re tacking him up to when he’s just standing quietly. What changes do you see? How does he react to each step of the process? If he isn’t happy with it, try and figure out what it is that’s bothering him. It might take some detective work and some effort, but our horse’s well being is our responsibility. If we want to ride them, it is only fair that we ensure they feel good doing it.
-Ashley
Happy New Year!
Hey Athletes!
Happy New Year! Did you celebrate? I personally cannot make it past 9pm most days and NYE was no exception there. New Years has never been much of a thing for me, I remember as a child the first time I was allowed to stay up to usher in the new year, all that happened was my Dad cleaned the fish tank. Exciting!
It’s the time of year where your feed is flooded with messages about resolutions and all the ways you could become a better human being by selling you the latest program or gadget. The fitness space is no doubt the worst perpetrator of this. I really don’t want to be like those brands but I will admit it is hard not to send out offers because no doubt there are a lot of people looking for it this time of year.
I have been doing a lot of reflection on resolutions this year and why it rubs me so raw. Every year I do this and come up with a slightly different answer, I guess if we want to talk year over year growth, this might be it!
Here are some of my conclusions this year.
1) There is no harm in reflecting and setting goals, I am all for it, and if a temporal landmark helps you here, by all means go for it and set your goals on New Years, BUT
2) We just went through a long holiday season and if you are anything like me, the post-covid season was about double any pre-covid celebration I had. Double the food, spending, parties etc. It would be very easy to look back and say bow “bad” I was through the holiday… but here is the thing. Eating and celebrating doesn’t make you bad. It just makes you human. Take the morality clause out of it.
3) Our memory is short. Because we just went through that, it may have the tendency to outweigh all the great things we accomplished this year because it is fresh in our memory. If we attach shame to this, we are only going to look at our changes as punishments and not opportunity. It is highly demotivating and setting us up for failure.
4) It also sets us up to overcompensate. How many of you were thinking “today is the day I overhaul my life”. Even if we try and detach the shame (its so freaking hard, trust me, I have been working on this for ages), opportunity also creates a lot of excitement. We may have the tendency to overdo it… at least mentally. We may put too many wants in our list or make them too big and give up entirely.
5) Once we can simplify and make our goals smaller and more achievable, we can enjoy them more. Some things I enjoyed this year that might inspire your goals:
Natural Crookedness
Hey Athletes!
Are you right or left handed? If you’re not ambidextrous and use both hands equally, you most likely have a dominant side that you prefer to use. Your horse is the same way. Do they have a better way they go around the arena? What hoof does your horse put forward most frequently when grazing? Because your horse is using one hoof/leg more often than the other, that dominant front leg takes more load than the other one. This means that one side is getting worked more than the other.
What does this mean for us? This natural crookedness can have many implications on how we train and condition our horses and especially how we fit saddles. Saddles are made for perfectly symmetrical horses, which we know are few and far between in the real world. So how can you help balance out your horse?
First, take note of what side your horse is more dominant on. Observe how they want to stand. Stand behind your horse (if it is safe) and take a picture over their back. Is one shoulder larger or more developed than the other? The horse in the below photo has a larger left shoulder.
Look at your horse’s hooves. Because one side is going to be loading more than the other, the two front hooves are most likely going to look different. That is ok! While we want them to be as symmetrical as possible, when they look different, they are most likely adapting to how your horse loads and the hoof is trying to be balanced and have optimal contact with the ground. When we try to make both front hooves look exactly the same and the body is not in symmetry, we can be throwing off the horse’s natural balance and causing issues higher up in the body.
Shoulder in, haunches in, poles in a fan with one side raised are all great exercises for helping to correct asymmetry. Looking for more exercises to help get you through the winter? Check out our Equestrian Off-Season Bingo Challenge https://www.facebook.com/groups/2992968740998115
To help combat your own asymmetry and how it may be affecting your horse, book a coaching call with Sarah to get exercises tailored to you https://ridelikeanathlete.com/shop/p/rider-fitness-assessment-customized-3-month-training-plan-bnkc8
“Horses do not come straight, and the horseman with all his knowledge and art will spend all his life to correct this imperfection.”
– Jacques D’Auvergne,
Cheers!
Ashley
Rock your Horses World
Hey Athletes!
When exercising and conditioning our horses, we most often think about adding in hill work, trot sets or long gallops, pole work or cavalettis. While these things are great for building strength, they aren’t necessarily building stability. Stability exercises are done very slow and precise, controlled by the postural muscles around the spine. Try it yourself. Lay on your back and plan to move. Pay close attention to how your stabilizer muscles engage in that split second just before you lift your head off the floor to move.
Unstable horses are predisposed to poor performance, injury and behavioural issues. When a horse’s stability is poor, their joints are subjected to more of the shear forces when they move. Therefore, if we can improve stability, we can reduce the shear forces on the joints and improve compressive force. So how can we do that?
Rocking!
When we gently rock the horse’s weight between their limbs, we are initiating isometric contractions in the muscles. Isometric contraction occurs when the muscle length remains pretty much the same as tension is produced so these exercises are much easier on the joints because the muscle fibres are still firing without requiring extra joint movement. Isometric exercises are helpful for those horses and humans that suffer from arthritis, as other forms of exercise may aggravate the arthritis by using the muscles to move a joint through full range of motion.
The video below demonstrates how to perform the rocking exercise with your horse. Like any new exercise, take it gentle and slow. It is more challenging than you think! As your horse builds up their stabilizer muscles, we can increase the difficulty of the exercise by increasing the sets or reps, or moving to an unstable surface (sand vs concrete or stability pads). We can further increase the difficulty by lifting a limb. Again, try it yourself! If you have access to stability pads (or even your mattress!), try standing still and taking notice of your stabilizer muscles keeping you upright. Then try standing on one foot. It’s not as easy as it looks!
Rock on!
-Ashley
Three key pieces your workout needs this month!
Hey Athletes!
We are halfway through No Nonsense November now! Have you been doing stirrupless work? What about gym work? How are you participating?
I wanted to give you a bit more information about what I focused on when I built the exercise plan for No Nonsense November. I always find understanding the why helps motivate me to do things because I like to see the big picture.
There are a few main areas that I focus on that you can too (and it doesn’t have to be November for you to work on these types of exercises)
1) Building the abductors (outside of the leg) - we often think the opposite when riding, that we want to have a strong grip with the inside of our legs. Trust me, I grew up being taught this too! Now my belief is that gripping is actually the opposite of what we want to do in the saddle. When we grip, we are tight, and we are tight, we can’t flow with the horse’s movement. Grip strength is a bandaid solution and often we unintentionally build it by being unbalanced, nervous, or dropping the stirrups before we are ready (leading to both the aforementioned problems). So I do a lot of exercises with the minibands that encourage the outside muscles of the leg and the hip so that we aren’t overusing and overdeveloping the inside muscles.
2) Hip mobility - ok this is a given all year round. If you have been around here a while, you probably already know that I recommend everyone do 15 minutes of stretching daily. The videos I put in FitRider almost all include a lot of hip flexibility and mobility exercises. When we do stirrupless work and we want to flow with the horse, we need to make sure there are no parking breaks on in our body. In addition to stretching though, mobility requires strength through deeper range of motion, there are also many exercises that work the hips and the glutes so you can maintain that supple form required to flow.
3) Upper body attunement - when we are unbalanced (which can easily happen when we drop the stirrups), we often go searching for it with our hands. Even when we think everything is going well, our hands might be telling another story. Many of the exercises I include in November require that we slow down and think about what our hands are doing, and focus on moving them independently of our body. Particularly the hands to core connection. It practices being tense your core while releasing our hands so we can be more forgiving on our horses mouth.
You may notice that I don’t specifically say we do balance exercises, and well this email is getting long enough so that’s an explanation for another day. However by focusing on all these things, we should see great improvement in balance without having to spend any time on a wobble board or doing balance specific exercises.
So whether you are doing NNN or not, try thinking about the above points next time you are doing your workout.
Have you included these elements?
Cheers!
-Sarah
Save Your Horse’s Back!
Hi FitRiders!
No stirrup work is very beneficial but it needs to be done all year long, not just for one month. No stirrup work can be hard on the horse’s back, especially if the rider struggles with core strength and balance themselves
Core strengthening can help build up and support the back. Core weakness, if not addressed, can lead to things like kissing spine and arthritis.
But what can you can do?
Management. Lots and lots of turnout. Grazing and movement will naturally help strengthen the topline.
Check the feet – no hoof, no horse. If the horse’s feet are unbalanced, then the body has to compensate.
Proper fitting saddle. An ill fitting saddle can cause pressure points, leading to back pain or compensatory patterns that can lead to back pain.
Diet. Ensure enough protein in the diet.
Targeted exercise. Pole work and small hills– think about your own body walking up hills or over logs when you’re hiking. You naturally engage your core to help with your balance. Here’s some ideas of pole layouts to try: https://youtu.be/Bq6tjaB65R0
That being said, if your horse’s body is in dysfunction, they may not be able to get the most out of these exercises and in most cases, we may just be further training the dysfunction. Have a trusted bodyworker look over your horse to ensure that the horse is in proper posture to be able to perform the exercises correctly.
Don’t have a bodyworker in your area? Send an email to ridelikeanathlete@gmail.com and we can put you in touch with someone near you.
Disclaimer: This is not a replacement for veterinary care. I am not a veterinarian and cannot diagnose. Please consult with your vet before undertaking any exercise program or bodywork with your horse.
I’m here for you!
Have a question or concern? You can always hit reply to this email to let me know what is on your mind!
-Ashley
Before you drop your stirrups this month…
Hey Athletes!
If you have been here for a while, the phrase No Nonsense November might ring a bell. I have been putting this on for a few years now in response to the more common No Stirrups November.
I love stirrupless work. It forces me to slow down and listen to my body in order to balance because I don’t have the stirrups to help me compensate for imbalances and tightness. In fact, I am currently working on bareback and bridleless work with one of my horses in our off-season because I want to have that deeper connection with my body and creating quieter cues.
Yup, there is serious case to add stirrupless or bareback work into our programs to improve our riding which was where NSN (No Stirrup November) was born… because we ALL want to be better riders.
However, over the past few years as the NSN trend has been taking off, I am seeing more and more riders talking about getting fit by riding without stirrups. I see more riders talking about how strong their legs are and how they can grip better. Or how strong their core is becoming because sitting trot is like doing a thousand crunches and falling off isn’t an option.
Question for these riders: Is it your horses’ job to get you fit to ride? Or is it your job to show up already your best self for your horse?
Your horse is not a piece of gym equipment!
I have said it before and said it a million times again.
Riding will improve your fitness, definitely, but there are lots of ways that we can get to the same end goal, so why does your horse need to step up and bear that burden? We have so many other options!
This is why I started doing No Nonsense November (NNN).
Its a month long exercise program that does a couple of things.
1) Works some of the muscles that you would train while doing stirrupless work, so you can get those gains without bumping around on your partners back
2) Focuses on mobility and body awareness so instead of improving your grip strength, you can better flow with the horse. Everyone is happier when it flows
3) Works the opposing muscles to stirrupless work, so your body is more in balance and you are not accidentally riding with the parking brake on (which goes back to the gripping thing!).
Here is a little secret, you don’t have to pick one or the other. I actually recommend you do both NSN and NNN. Just remember, if you want to build strength - do it in the gym, if you want to build skill - take off those stirrups for SHORT periods of time until you begin to lose your form.
If you want to do NNN, you can join in the FitRider Membership. Once you do, you will get the daily workouts we are doing using minibands sent straight to your email.
Hope to see you there!
-Sarah
What you can do today to improve your performance without spending a cent
Hey Athletes!
This week I want you to turn your attention to the things you left in your back pocket. No, I am not talking about your spare change or a couple loops of bailing twine.
What I am referring to is that “thing” that you bought or opted into that you said “I will use this later” and then forgot about. This is your nudge to pull it out and not let it go through the laundry and get all washed up!
So ask yourself this question… what do you have access to that you have not yet taken full and complete advantage of?
Let me use myself for an example. I joined a new gym two weeks ago because I wanted access to some equipment that I don’t have in my home gym. I wanted to go and use the rower and the stationary bike… that was it! (imagine me clapping the dust off my hands)
So I went in and did my thing, but there was a whole other gym at my disposal! So I have made it my new mission that I try one new piece of equipment each time I go work out… because who knows, I might really like one of them!
And like one I did. The gym I am at has MASSAGE CHAIRS!
So this morning, after my workout, I sat in the massage chairs, checked my email, did my duolingo lesson and looked out over all the exercisers in the gym. The crazy thing is, the whole two weeks I had been going to the gym I hadn’t seen any of these people use the massage chairs… and trust me they were divine!
It got me thinking, what else are people missing out on?
So I put out the challenge to the FitRider Group (and now I am putting it out to you too!) to consider what resources or tools you might have access to but haven’t yet squeezed out every last drop from.
Are you employed with a health and benefits plan? Take full advantage! Many have massage, physiotherapy, chiropractic, mental health coverage. I have even heard of some plans covering gym memberships and cost of sport equipment. I know someone who was able to get a new riding helmet covered! Take 20 minutes now and read through your policy… trust me it will more than pay for itself.
Are you a member of a gym or online program (like FitRider)? When was the last time you actually went or logged in? Do you go do the same thing every time you show up? When was the last time you explored? You have already paid for these things, now milk them for all they are worth! If you don’t pay for these already… try free programs and actually USE them. Don’t just let them die in your bookmarks folder.
Are there any other perks or discounts you can get just by looking for them?
Let me try to put this another way. When you go to a fast food restaurant, do you eat all your fries? Do you go back to the bag in search of those bag fries? We all know bag fries are the tastiest fries of them all!
So go back to your health and wellness bag. You never know what might be lurking under the napkins that will bring a pleasant surprise to your day and your life.
Stop missing out!
-Sarah
Before you even THINK about exercise, consider this…
Hey Athletes!
I wanted to share another one of my Instagram posts that I thought would be helpful to you all here who might have missed it.
——-
Fitness comes first with self care - implementing lifestyle changes to improve overall well being. Before adding specific exercises or treatments. Good sleep hygiene, nutritious food, variety of movement, adequate hydration, social interaction.
Before stepping into a new fitness program, check that you have these in place.
Set a regular bedtime, avoid blue light before bed, build a routine to bring stress down (this is a great time to do your stretching!)
Stop thinking about calories and start thinking about nutrients. See where you can add in more fruits and vegetables, complex carbs, and clean protein.
Vary up movement in your day. Work in an office? Get up every 30 minutes to walk. Work in a barn? Remember to switch mucking hands and take stretch breaks. Explore new ways of moving your body and see what feels good.
Get more water in you! 8 cups is a good starting point but needs vary based on age, activity level, and other individual factors. Try adding in one cup immediately after you wake up.
And get social. Call your grandma. Volunteer at an event. Walk down the road and say hi to your neighbors. Or best yet... go hug a friend!
——-
Can I tell you a secret? This is the starting point for all athletes I work with regardless of experience level, limitations, or goals.
Why is this important? Because maybe you are sitting there reading right now and thinking to yourself “I am not ready to work out, coaching would be a waste on me” or maybe “I want to start getting fit before I work with a coach”
If that sounds like you, listen up! I want to challenge that thinking!
Often the hardest parts of building a new workout routine is getting started and staying committed in the first few weeks. This is why so many gyms fill up in January but are deserted by February!
This is why I would love to see you in my group coaching. It works threefold:
1) You get help from me and the other group members with our tips and tricks to keep your motivation when interest starts to wane. I have proven tools here and I can help match you with the ones that will work best for you.
and
2) You have added accountability. When you know you have to report back to me and the group, you will be less likely to miss a workout or make excuses.
and lastly
3) You get to knock off the last item of my post above - you get to spend an hour with me and a couple other athletes working through the same struggles and help meet those basic needs that will help support your baseline health factors so you can just START to feel ready to add in exercise.
Does that sound like something you could use? Then PLEASE join me!
-Sarah
Do you know how to turn your dreams into a destination?
Hey Athletes!
I wanted to give you an update on what is going on behind the scenes at RLAA!
This summer has been super busy for me with riding, in person bootcamps, hiking, and spending as much time outdoors as possible. When the sun is out, as soon as the workday is over the computer gets shut off! I don’t spend a lot of time on extras like the website development or all the backup stuff I do to plan out courses and workouts for you all. However, that is all about to change!
Like when I suggest to you all, I periodize my work and workout so I can make the most out of my summer… put in the gym and office hours in the cold dark winter, and reap the benefits when ride season starts! In fact, I got to reap it the weekend before last when competing in the final endurance ride of the season and we had pretty much a perfect ride. What a way to go out!
I have a few more fun things on the list before I end my riding season, but I don’t dread what is coming up. Instead I am looking forward to improving some things in multiple aspects of my business and life.
For my own fitness, I need to work on my leg strength. I was so sore after that endurance ride because I let my horse flow and he picked canter! I spent most of the ride above the saddle and well… the stairs were my nemesis for the next few days. Usually we trot the course so I used my body in a different way and it showed!
Ow, ow, owwww!
Instead of getting down on myself for not being fit enough for the task at hand, I came out excited. Excited that I found something that I could work on. Excited that my path forward for improvement so so obviously clear. Excited knowing I had the tools I needed to work on this. It feeds my motivation when I hit my limits! What an opportunity I have received!
If you have hit a limit this year and are feeling discouraged, take a moment to flip it around and get excited that you have clarity. If you didn’t get that clarity, get some help!
Of course, this it the time when I mention that I would LOVE to help you. My group coaching sessions are coming up quickly and I want you in them!
When I conduct coaching sessions we DO spend some time working on our fitness, but we actually end up spending more time on the mental aspect and how we can tie it all together. We work on creating our own definitions of success, we work on setting SMART goals, we work on breaking those goals down into actionable steps… and then we do some sweating.
We work on clearing that trail so that your dreams can turn into a destination. Then we wear down that trail with habits and behaviours so that we don’t have to struggle with motivation… so that your natural choice of trail is the one that will get you to where you want to be.
Does that sound like something you could use? Then PLEASE join me!
-Sarah
Can I help you lose weight?
Hey Athletes!
Last week I posted a thought on my Instagram and Facebook that really seemed to hit deep with a lot of people, and I think really encapsulates how I feel. I wanted to share it here in case you missed it.
“Question I get a lot... can you help me lose weight?
Below is an excerpt of response I recently wrote up to this question:
"Unfortunately I do not do weight loss training as I believe that every body should find joy in movement regardless of size and shape. I focus on exercises that will improve riding performance, encourage curiosity in activity and help counteract the stresses and imbalances of our daily routines so we can come to the saddle with balance and energy. Sometimes weight loss comes as a result of the higher activity levels and improved body composition, but I definitely don't make promises of these types of numbers as I don't find them to be as motivating as pure joy in movement."
Spoiler alert, it did not earn me a client. That is ok - everyone is on a different chapter in their story. Can I tell you a bit about my story as it relates to this topic?
There was a point in time where weight loss would be something that interested me. A point where I believed that weight and fitness were more related than they actually are. A point where I thought being better for my horse meant being a lower weight for them to carry.
I am not there anymore. And it doesn't feel like I "overcame" these thoughts so much as I gave them up. They were exhausting, demotivating, and unnecessarily punishing. Why should I continue these beliefs when they don't serve me?
We are bombarded with images and words that tell us that we need to be less to be more. Its impossible to avoid these messages, and even though I have worked hard to be body positive, occasionally some less positive thoughts creep in... but I am getting better at squashing them.
What has really helped me though and I hope can help you, is to focus on what excites me rather than avoiding punishment (and realizing that the punishment is totally self inflicted!).
Weight loss just doesn't excite me. What does excite me? Hitting a personal best in a workout, having a good ride, completing crazy long horse races, spending time meeting new people in different cultures, exploring new places, trying new sports, finding community of true peers.
So what excites you?”
-Sarah
7 Tips for when you are feeling burnout
Hey Athletes!
Last week our FitRiders hit an incredible milestone… 200,000 active minutes in 2022! Wow! That is even more impressive when you know that the logs are coming from less than a dozen regular loggers. Summer seems to have been quite friendly for our riders, and they are making the most of it. As I tally up their logs daily, I am inspired to keep up my routine. Community makes a difference!
Now, that is a lot of minutes. Its totally possible by this point in the year that many of us are feeling burnout. This might be in our riding, our workouts, work, or really any other aspect of life.
I want to give you some quick tips now that can help with burnout, no matter where you are feeling it. Apply these tips generously anywhere in your life where you could use a little extra motivation.
1) Identify the cause - is it an injury? Exhaustion? When was the last time you took a proper rest? Ask yourself what you think the cause is and then knock it back and forth like you are on the highschool debate team. Understanding the root cause is critical to true transformation! Treat the cause not the symptom right?
2) Make it fun again - try doing the activity without a goal or agenda. Try adding music. Switch up your route or your sequence. Bring a friend along. Try a completely different activity (IE if you have been doing a ton of trail, why not try an obstacle course). Check in with yourself and see if you can reconnect or rediscover your “why”
3) Create mindfulness with intention - go back to your “why” from #2, set an intention at the start of each ride, workout, or workday. Have you ever been to a yoga class where the instructor had you set a mantra or intention for the class? Maybe you want to work through a problem you are struggling with, maybe you want to go back to basics. Whatever it is copy, paste, and apply!
4) Aim for a small win - When you can succeed at something, you enjoy what you felt successful at. Work back from the big picture… go smaller, still smaller, one or two rungs down now. Good. Get that teeniest of tiniest goals done, hit your body with that serotonin, and enjoy its effects. Repeat as necessary!
5) Evaluate your process - step back and ask what is working and what isn’t. Is there something you have been drilling at but haven’t seen progress? Is there another way to go about doing this? Is there someone like a coach you can ask for help? What about intensity, duration, frequency? Does your schedule actually work or does it leave you with overwhelm?
6) Set your own goal - is there something you are working towards because it is expected of you or you got pulled into someone elses ride? You might be surprised how frequently we get caught up with other people’s goals because we haven’t set our own and it is easier to draft off someone else. Or maybe you are pursuing something because it is the conventional “next step.” Take a look at the end destination you are currently headed, was that where you wanted to go when you started? Is it what you still want now?
7) Work with a coach - a good coach will be your #1 cheerleader. They can help you when things aren’t going right. A coach can give you a plan that is monitored, individualized and realistic. A coach can keep you accountable on the days when your motivation wanes (If you want to know about our coaching packages, click here!)
I know, that sounds like a lot and is an existential crisis in of itself, but you would be surprised how easily it goes. If you are someone who loves to journal, you can use these thoughts and prompts.
If you aren’t into that, take 2-5 minutes before you start to consider some of these questions. Maybe spend a little extra time with that curry comb while pondering it or slow down your warmup. Hell, you might have already answered these questions in your mind just reading this newsletter (in which case, save this for any time you need it!)
You may find that these questions slip in and out on a regular basis. The more you practice this, the more they will naturally find their way into your thoughts each time you hit that brick wall. You might already be taking most of these steps already, now is your chance to go deeper!
Ok, that’s enough soul searching today! Now get out and get it!
-Sarah