This guy! 💖 My mom used to say that sharing a canoe was the ultimate test of a relationship. So what'd we do but go on a three week trip in our brand new @alpackaraft packraft canoe, right before our wedding. I didn't actually remember mom's saying until we were way out in the mountains, trying to figure out how to work together to get the thing to go where we wanted it to go. Spoiler: the trip was amazing. We learned how to steer successfully, dialed in our canoe communication, traveled through amazing country, and snuggled up close in the tent each night. @lucmehl is my number one partner in the backcountry and in life, and I'm so so so excited to be moving into this next chapter of life with him. Saturday is the big day!
Sore hips from backpacking? With a heavy, or even moderately-heavy pack, the weight's got to go somewhere... and in the process of trying to save our shoulders, we might be passing on the problem to our hips. The good thing is that our hips, more than our shoulders, are designed to carry weight...but sometimes after long days of this kind of thing, the hips may have had enough of it. Cue tired, achy, creaky, sore. I've personally been having problems with sore hips after long backpacking days, and when I mentioned the issue to my friend & Physical Therapist Shasta Hood, he said to try thinking about it as an IT band issue. When we tighten our backpack's hip belt, we're also pressing at the area that the IT band moves through, in effect shortening the IT band. Breakthrough! On my last backpacking trip (three weeks in the Brooks Range), I tried some of my favorite IT band stretches (we don't want to actually stretch connective tissue, but instead allow it to move freely) when the sore hips started to kick in. And they worked like magic! Instead of having a hard time getting comfortable enough to sleep due to my achy hips, after a stretching (and hydration) sesh the pain went away completely. I was psyched, and excited to share my success with you. I made a video about my favorite IT band stretches, which went out to my email list this morning. If you're not on the email list, find the video on my website, at the link in my bio. And get yourself signed up for emails while you're there!
Alaskans: need some hope today? . Today, these flowers are my inspiration. They're here, blowing around in a harsh wind, but continually popping back up to do their thing even as the wind knocks them around. . They're gathered in this big flower-community, blowing around together, getting back up together. One flower alone wouldn't have been nearly as photo-worthy, but this field of flowers -- for sure! . Isn't it awesome how they're both resilient & adorable at the same time?! I like how it seems like they're taking it in stride too. . There are some crazy frustrating things going on in our state right now, for sure. It's worrisome, scary, and downright infuriating TBH. . Your feelings about this are okay, normal, valid. And my hope is that, we keep getting back up, together, regardless of the forces knocking us around. . Give me an emoji if you're in: I'm🌻 and ✊ . . . . #alaska #alaskapride #inspiration #nature #arctic #blowinginthewind #alaskasummer #vetothevetoes #gatesofthearctic #yougotthis
After three weeks in the mountains, my first look in the mirror. It's always fun to not know what you're going to find at that first glance. This one was a sunny one with lots of river bathing so actually not nearly as dirty as most trips! It's funny how when we're around mirrors we can get caught thinking that how we look in the mirror is a reflection of how we're doing... i look tired today look, a new wrinkle ... When we're away from the mirror, we have to rely on other senses to check in. i've got good pep in my step today i'm so thirsty having trouble staying warm i haven't pooped today, huh I'm of the belief that tuning in via all of our senses, including our internal awareness, gives us a more well-rounded sense of what's going on than the mirror ever could. What's it like for you? Can you get hooked by what you see in the mirror? What then? Do you like spending time away from mirrors? What do you learn about yourself when you do?
This valley is pure MAGIC ✨🔮🍄 Day 1, Upper Ambler to Kivilina. Can you feel it?
Happy 4am at the airport at almost-Solstice in Alaska. Might be low on sleep this time of year, but that’s because the sun is always up & there’s so many summer things to do, like fly into the Brooks Range with backpacks & packrafts & see a bunch of new country at human-powered pace. Enjoy your adventures & see you in a few weeks! 🏔 #mountaintime #alaska #goingonanadventure #thisispackrafting #solstice
I've been giving out gold stars this week, and I think you should have one too! ⭐ What's something that you're proud of this week? Big or small, it all counts. Remember when we used to earn a gold star just for putting your plate in the sink after dinner, or for drawing the letter A without coloring on the table? It all counts! Tell me what your gold star is for this week! Bonus if you want to give one out to a friend as well. Gold stars all around! ⭐⭐⭐
Never too old to play dress up! I fully believe we’re all kids at heart and the more we can play & create & dance & be silly & let it all hang out there the better. So glad to have friends who do it too! @natstracks shares a birthday with the #porcupinecaribou herd so the crafty Erica @madsalmonak made a caribou birthday theme happen last week. @lucmehl @captainswallowtail @smhecko0 @powers8971 & the rest of the herd
We live in an amazing world! And we live in amazing bodies.⠀ ⠀ If you're not feeling so 'amazed' with your body right now, and instead notice its nagging injuries, get sick all the time, or look in the mirror at the imperfect bits, I see you. You're definitely not alone. Let's talk about how we could work with this, and maybe find a different perspective.⠀ ⠀ Our brains are designed to find flaws, to focus on them, and to try to problem-solve them. And with a complex machine like the human body, there are always plenty of problems to find if you're looking for them.⠀ ⠀ And those 'problems' do need to be addressed, if we want to live a healthy, active life. Disconnecting from our bodies isn't the answer, nor is ignoring our frustrations or just be positive🌈🦄 But too much focus on problems might keep us frustrated, stuck, alway fighting against ourselves. ⠀ ⠀ Some things to try: ⠀ ⠀ 1️⃣ Working 'with' your body, instead of against it. Those tight spots? Maybe they need some extra love. Warm them up (gently)! Massage them. Stretch them. Strengthen them. See if you can do it from a place of lovingkindness, instead of frustration. This might take time to cultivate, but it's time well-spent.⠀ ⠀ 2️⃣ Notice what IS working. The squeaky wheel gets the grease, right? Well, even when we're injured or sick, lots of things aRE working smoothly in the body. Pay attention to them as well. The shoulder that moves freely - wow! The knee that you take for granted - thanks! ⠀ ⠀ 3️⃣ Practice patience. Healing, restoring balance & alignment in the body, & building strength all takes consistent effort applied over time. This is true with our relationship with ourselves too. ⠀ ⠀ 4️⃣ Curate your social media feed. Follow people who inspire you from a place that feels healthy, good, free. Unfollow anyone who's pics turn up the volume of the judger inside of you. No guilt!⠀ ⠀ Which one speaks the most to you? Any others to add? Let me know! ⠀ ⠀ #smhtraining #summerstrong #bodylove #selfawareness #yougotthis #haes⠀ ⠀ ⠀
“But will I stick with it?” 🔥 Isn't this the big question mark in your head when starting off with anything new, whether it's a training program, a new year's resolution, a morning routine, joining a gym, or really... anything new? 🔥 Most of us have started (& dropped off of) more things that we can count. Unless you're an Obliger (one of @gretchenrubin #fourtendencies , which I use to help people develop their personal follow-through plan), you've probably run into the start/stop pattern more than once. I'm right here with you, BTW.. 🙋♀️ 🔥 Here's what goes wrong, though: we get to decide what this means, and we often decide this means I SUCK. 🔥 I suck at follow-through. I suck at taking care of myself. I suck at doing the things I know would be good for me. Etc. Sound familiar? 🔥 Down this train of thought, we 'learn' by not trying things like that again. Not starting. Maintaining status quo. Afraid we'll quit again, we hold ourselves back. 🔥 What if, instead of all of this mess, we overhauled this whole judgement about what 'quitting' means about us, and instead looked at our past experiences as data. Information about what 'didn't work,' which can lead us closer to figuring out something that does work. 🔥 We all need different supports to help us break through the inertia of status quo. If you know what doesn't work, let's keep looking for what might. It's all learning. Just don't let past 'failures' make you think that you can't do it, or that you SUCK. You're just honing in on what does work for you, which is often an iterative process (that, PS, also changes as the seasons in our life change as well) 🔥 Next two slides are testimonials from people who weren't sure if #summerstrong would work for them, because they thought they might not stick with it. Swipe left to read, & give me a high five in the comments if you can relate. #smhtraining #motivation #yougotthis
🌼 From me to you! 🌼⠀ ⠀ Happy Friday. Happy summer! Happy weekend. Happy June. Happy Iced Tea Day. Happy Pride!⠀ ⠀ Happy hiking, happy biking, happy sitting on the porch with friends, happy quiet time with yourself, happy adventures, happy healing, happy grieving (possible?), happy being with whatever is up for you today.⠀ ⠀ Happy finding the beauty in the weeds. xoxo⠀ ⠀ #happy #friyay #dandilions #inspiredbynature #yougotthis
Very serious about chocolate in the backcountry.⠀ ⠀ What are your backcountry food favorites? ⠀ ⠀ It's always fun to hear what others eat & get new ideas... we're currently planning for a 3-week trip in the Brooks Range & I've learned that variety is KEY for my appetite & ability to stay fueled on these long trips. Taking suggestions in the comments now! ⠀ ⠀ Mine: if you're a coffee & cream kinda person, I've been bringing milk chocolate bars & melting chunks into my Starbucks Via. The extra calories are an added bonus!
PUSHUPS & PADDLING:⠀ ⠀ Last summer @lucmehl & I did a #packraft/backpacking trip to Melozi Hot Springs, which involved two big flatwater river sections (one down the Yukon from Tanana, pictured here with a freight boat behind me, and the other down Hot Springs Creek & the Melozitna, out to Ruby). ⠀ ⠀ There was a lot of paddling into a headwind involved, and thus we had to work harder for our mileage each day than we had anticipated. As is often the case with a backcountry adventure! For a lot of the trip we strapped our boats togther with sticks, and combined the paddling efforts. ⠀ ⠀ When we got home, Luc went to do his morning pushups (he does a few sets most mornings), and he called me over right away to try some with him. ⠀ ⠀ It was so amazing, ya'll... pushups didn't feel like pushups anymore! They were so easy! I was floored. I'd never felt that strong in my pushups before. ⠀ ⠀ The miles of flatwater paddling that we had done had translated directly into pushup-ability. ⠀ ⠀ And of course, it can go the other direction as well. Now we're planning for another trip that will involve some flatwater paddling time, and you'd better believe we're upping our pushup game.⠀ ⠀ And you can join me! ⠀ ⠀ Most of us aren't in the routine of doing pushups each morning like Luc is, but we could likely benefit from building that kind of strength. And when you're starting up a new routine it can be super helpful to have extra support, accountability, and guidance. #SummerStrong could be that for you -- link in bio for deets! ⠀ ⠀ #smhtraining #functionalfitness #thisispackrafting #pushups #yukon #alaska #yukonriver #yougotthis #backpacking #alwayslearning⠀ ⠀ ⠀ ⠀ ⠀ ⠀
For the days when time is flying by but you still want to MOVE!⠀ ⠀ This is a free workout, now available on my website! Link in bio -- try out this style of training & see if it's right for you this summer.⠀ ⠀ In this short, light-filled season, we're so often running around from one thing to the next, often feeling like we can't get it all done... which makes fitting a strength-training, injury-prevention workout tricky... which is why HOW we train in the summer just has to be different. 😉⠀ ⠀ How does a 24-minute workout sound? Way more doable than an hour-long push? I think so too. I've been building these shorter, more adaptable workouts specific for the summer season..⠀ ⠀ ⠀ ...so that, while we know we 'should' be strength-training for injury prevention & increased fun-factor, this way we'll actually DO IT. Actually able to FIT IT IN to your day, without cutting out the hiking time, the chore list, and the lemonade sipping time.⠀ ⠀ How does that sound?? Give me a high-five here if you're into this idea, and I'll see you in the workout
Curtsy Lunges! Great for strengthening up the booty & improving knee alignment in a very proper kinda way. .. Alignment cues: -- Keep your knee stacked over your ankle -- Press through the inner edge of your foot, including the base of your big-toe -- Step back foot behind at ~45 degrees & drop back knee down toward the ground -- Keep shoulders stacked over hips & gaze forward (not down) -- Drive front heel down into the floor to engage glues & return to standing. .. Repeat on both sides until those outer glutes start to feel it.. and get ready to feel it in the morning! .. I love that this move activates some underutilized muscles that actually are critical in stabilizing our hips & knees, and I like that it's different and silly when you add the formal curtsy body-language in. I grew up in Alaska so not much formality to my life really ever but sometimes it's fun to play around with imagining what it would be like to have lived in a different, curtsying time. .. Have you done this move before? What do you like about it? Did you feel the glutes the morning after? .. Lotsa these in Summer Strong, which is starting up next week June 10th. Read all about it in the link in my bio! #summerstrong #smhtraining #curtsy #gluteworkout #buildastrongbackside #functionalfitness #yougotthis
We went to some amazing places last summer, including this hot springs waterfall in remote Alaska off the Yukon River. Packrafting & tundra ridge hiking to get us there! ・・・ Getting excited for what’s in store this summer! Where are you planning to explore this season? ・・・ #Repost @lucmehl with @get_repost ・・・ Melozi #hotsprings , rural #alaska. We floated down the Yukon, hiked alpine ridges, then floated to and past these hot springs. We build a tarp tub to hold the hot water. It was an awesome trip! @sarahmhistand @alpacka_raft #thisispackrafting #adventure #alaskaadventures
These womxn are the real deal! Meet the woodchoppers, chainsaw operators, dog mushers, hikers, bikers, boaters, climbers, mothers, friends, community members, and movers & shakers in the Denali area. You better believe that they are strong! ⠀ ⠀ Last night they showed up to sweat & smile & support each other, and it was a big reminder to me of how much I love this part of Alaska & the community that exists here.⠀ ⠀ Thanks to all of you who showed up for the Denali IRL Summer Strong workout (and sorry if we took the group pic after you left!) -- it was so fun to drop into your community for the evening & connect with you all.⠀ ⠀ Where should we do Summer Strong IRL next?? I'd love to meet the community of womxn in your area... In the meantime, the next online Summer Strong round starts in two weeks!⠀ ⠀ ⠀ #summerstrong #smhtraining #functionalfitness #alaskachicksrock #strongwomenlifteachothersup⠀ #denali #unapologeticallystrong #strongforsummer #community⠀ ⠀
Cone backpacking with me! This is a small-group trip open to womxn of all abilities & experience levels. ⠀⠀ #Repost @traversealaska with @get_repost ・・・ Womens Backpacking 101 Trip: May 30-June 2, 2019 w/@sarahmhistand and @traversealaska ⠀⠀ Kick-off summer backpacking season and join a small group of women with Personal Trainer Sarah Miller Histand and Guide/Photographer @molliefostermedia leading this Ladies Backpacking 101 Trip. ⠀⠀ This is a great adventure for any ladies that want to get into backpacking, but aren’t ready to head out on their own yet. Or if you have backpacking experience but want to spend more outdoor time in a supportive, womxn-only environment, we’d love to have you. We’ll discuss backpacking gear, backcountry food, travel techniques, wildlife safety, route finding and navigation, strength training, mental health, photography tips, and more. ⠀⠀ **This trip is happening soon, so if you're interested please get in touch ASAP! And if you would be interested but these dates don't quite work for you, let us know -we may be able to move dates around to accommodate the group.** More info via link in bio! ⠀⠀ #alaska #womxn #diversityandinclusion #diversifyoutdoors #alaskanadventures #backpacking #hiking #onlyladies #thisonesforthegirls
Amaryllis, in full flower today. This was my grandma’s favorite flower, and she gave each of her grandchildren a bulb at some point. I love having this way of remembering her. ⠀⠀ Today this one blooms for my dear Uncle Mike, who passed away last night. He was a belly-laughing, big-hugging kind of guy who always seemed to be really in the moment. Uncle Mike, thanks for sharing your love with me. ⠀⠀ Remember to love on your people & appreciate the beauty around you, every day. 💕 🦋🌺🥀
WANT TO HELP MAKE THE OUTDOORS MORE INCLUSIVE, DIVERSE, & ACCESSIBLE? I do too. Honestly this makes me super uncomfortable, and feels like an awkward thing to write about, but -- oh well-- we've got to start somewhere. When I started #SkiBabes & #SummerStrong, I was excited to help people of all types develop the mind & body strength to enjoy themselves outdoors. I was initially surprised that the people who signed up were mostly just like me: white women, able-bodied, upper-middle class. I wanted to reach a diverse group of people, and instead I had created a group of people that were pretty similar, at least from the outside. . Because inclusivity is one of my values, I've been grappling with what to make of this. . First, it's amazing to have a place for women to come together & support each other in their outdoor recreation endeavors. The women I connect the most with deal with the things I've dealt with in my own outdoor rec journey: times of low confidence, fear, feeling not-good-enough, etc. . Honestly it's only recently in my own path through this mess of gender-related insecurities that I've stepped into my own worthiness in the outdoor space. From here, I can now see more of the messaging, both overt & covert, that tells people who don't fit the 'outdoors person norm' that they're somehow not as welcome/good at this/safe here. And it's bullsh*t. . This has to change. It's a messy area to dive into, and I don't want to do it alone. Through my college friend & always activist @iamerinbrown, I've found a teacher who specializes in DE&I work: @drtee. He takes a Liberation approach to his DE&I work. . With Dr Tee's help, I'm working now to pull together a group of outdoor professionals & enthusiasts dedicated to diversity & inclusion in the field. We're going to start by taking a 10-week course with Dr Tee. There is a financial & time investment. . If you're interested in being a part of this group of outdoor professionals & enthusiasts dedicated to diversity & inclusion in the field, send me a DM. Either way, an emoji or comment will help support this effort to find people for the group. Thank you! #diversifyoutdoors #representationmatters
Anchorage! I'm teaching in real life (!!) at the Alaska Rock Gym this month. These classes are energizing, lighthearted, and super good at addressing alignment issues & muscular imbalances.. it's a perfect series for getting ready for summer adventures of all types. . We're doing this as a trial run, so it's a really good deal: a 4-week series with 45 min classes 2x weekly + online access + free rock gym membership... join me! Feel free to reach out if you have Qs. I'd love to get sweaty & strong & have some fun with you!#Repost @alaskarockgym ・・・ Summer Strong with Sarah Histand!⠀⠀ ⠀⠀ We're very proud to introduce a FUNctional fitness training for all of your summer adventures!⠀⠀ ⠀⠀ Sarah is the creator of the super successful Ski Babes winter training program, and is now running a 4 week training regimen starting the week of Monday, May 13th (next week!).⠀⠀ ⠀⠀ Train for impact, lateral motion, posterior chain and core strength, agility, and injury prevention with Sarah's lighthearted training style that energizes and motivates!⠀⠀ ⠀⠀ You'll join her for in-person 45 minute workouts twice a week. The training also has an online portal with video workouts to add a third session per week (and to help make up for a class you might not be able to make).⠀⠀ ⠀⠀ To help with your busy schedules, we have a Monday / Wednesday offering at 7:30am, in addition to a Tuesday Thursday offering at 12:00pm.⠀⠀ ⠀⠀ Members can sign up for $100 for the entire 4 week training regimen. Non-members can also join the class for $120 (includes 1 month membership + gear rental!).⠀⠀ ⠀⠀ Space IS limited so sign up with the front desk NOW!