Ski Babes + sun & sand & waiting for the wind to pick up in Los Barilles = Kiteboard Babes! We invented a new move called “wow v-sits” that go perfectly with a beautiful view & @beck ‘s “Wow”. @lizzobeeating goes with any move. And a friendly reminder that any body is a bikini body if you put a bikini on it, and you don’t have to change anything about yourself before going to the beach.
“I know what I’m doing, but I can’t stop doing it!” It’s time another sunshine metaphor, don’t hate me! Mexico has been lovely... You can’t get a suntan in one day, right? Can’t get strong in one workout either. So why do we think we should be able to change our thinking patterns instantaneously? What tends to happen when people I work with first gain awareness of their unhelpful mental patterns (self-judgement, comparison, weakest link syndrome, etc.) is an “aha moment”... and every once in a while that’s all it takes. Lightbulb, awareness, change. But this isn’t the typical process. For most of us, after a lightbulb moment comes an uncomfortable period of time in which we’re aware, but still doing the thing. At this phase, we haven’t built the skills yet to fully integrate the awareness into regular action. Integration, and moving the knowledge to “unconscious competence” (where it happens automatically, without having to focus on it happening) takes time, repetition, patience, & lots of practice. For a while we’ll notice it only after the situation as come and gone. Frustrating, I know, but this IS actually forward progress. Eventually the gap between the thing and the noticing closes up. We start to notice it in the moment. Then we start to notice it and choose a different reaction. After many, many reps consciously choosing a new reaction (this is the work, and not easy) the new behavior starts to integrate. And someday, surprisingly, it happens automatically. So much so that you may not even notice it until afterwards, or not at all. This is the change process. We have to physically build new neuropathways in the brain to make new responses possible, and that shit doesn’t happen overnight. So have patience. You’re doing it right. I know the phase when you’re aware but still doing the thing is sucky, but it’s necessary, normal, and all part of getting to a new place. Build your mental strength and your suntan one small dose at a time, trusting that it will add up over time. And now help me normalize it: put an emoji (or an example!) in the comments if you’ve been in this phase and can relate! 🌞🤸🏾♂️
Just enough, but not too much: It’s like your skin & the sun. You know what happens when you overdo it on sunshine, right? You get burned. Too much too fast & you’ll be stuck inside slathering Aloe Vera instead of out playing. (I’m in Mexico, and it’s amazing 🌞) Instead, wide folks with sun-fragile skin start in the sun with small doses, just a bit of time in the sunshine, good sunscreen, and a shady place to hide after. Then after you’ve had a few days of light sun & good rest in the shade in between, your skin starts to adapt to be able handle longer exposure. And bit by bit, you can increase the dosage. It’s the strategy of minimum effective dosing, and necessary to create sustainable growth. It’s critical in exercise programming and nervous system capacity-building... and sun tan building. Effective exercise programming creates it through just enough challenge to activate muscles & get them growing, but not too much to create overwhelm or injury. Solid rest periods between work sessions. As the body adapts to the workload, we increase the challenge. Just enough, but not too much. Can’t rush it. Our nervous system needs the same strategic practice. Just a little discomfort, then return to safety, comfort, relaxation. It’s the return to safety that allows capacity to grow. Each time we regain comfort after discomfort (without bypassing, numbing, or escaping the discomfort— there are tons of ways we do this, especially when it’s too much too fast) we teach the body to trust that it can handle it. Trust builds, and capacity grows. Too much too fast, though, kicks up survival responses (fight/flight/freeze/fawn) and shuts down our thinking brain. I’m thinking this likely applies to lots of areas, can you think of others? #smhtraining #skibabestraining #mentalhealthmatters #nervoussystem #losbarilles
Find you someone who loves playing outside so much they’ll test out the ice skating for you even when it looks like open water! There was some cautious testing, safety gear, and fear management... it all worked out & we had so much fun! Thanks @lucmehl for being the guinea pig on this one, and for bringing so many creative adventures into my life.
Last call for the Ski Babes Mid-Winter online training round! We’re starting today, training through the holidays and into January 2020. A lot can happen in six weeks of short (35-45min) workouts... I mean you might not get from off-the-couch to the front of the pack in six weeks, but you can for sure get to feeling stronger, able to keep up with your friends and do the things you love without getting hurt doing them. Online workouts are great for the holidays when our schedules are nuts anyways— you can do in from your parents basement between Thanksgiving dinner & family card games! #skibabestraining #yougotthis #backcountryskiing
Workouts work best when they’re fun! This could be you: #skibabes mid-winter Online training round starts tomorrow & signups are at the link in my bio.
Women in the wilderness. I’m at a weekend retreat thinking about all of it: what connects you to the wild? What does wilderness mean to you? What’s different about women-only trips? What helps women connect to the wilderness? How can we do all of this with respect for the wild and the indigenous people who were here before us? How can we make the outdoors a more diverse & equitable space? How can we share these wilderness experiences we love and be stewards of the land at the same time? More questions than answers so far but loving the conversations & learning a lot. Would love to hear your thoughts on these questions as well!
How to stretch the sun: We're down to less than 7 hours of daylight each day and it's still getting darker! One of my Ski Babes Live classes gets over at 4pm and we walked out at sunset tonight... so it's time for some strategy for this time of year: 1️⃣ Get some light in your bedroom first thing in the morning. A light alarm clock has been amazing for me -- google them if you don't know what I'm talking about! 2️⃣ Intentionally notice and soak in the sun when it's out. Step outside into it. Feel its heat, even if you have to use your imagination to do so. Our brain doesn't know the difference between reality and a well-imagined reality, so imagining it absolutely works! 3️⃣ Build the HEAT on the inside. Get sweaty. Move your body. Get the endorphins pumping. Do things that make you laugh & feel good about yourself. This is what #skibabes is all about it; consider joining in if you don't have a sweat routine that's working for you yet. 4️⃣ Look for things that light you up from the inside and DO THEM. Even when you don't feel like it. Cook tasty foods. Play games with friends. Dance it out. Go outside and notice something special about this season. Check something off your to-do list. Clean your house. Take a bubble bath. #skibabestraining mid-winter round starts Monday and can help with a lot of these things: accomplishment, sense of growth, mental & physical strength building, endorphins, and community. Let's stretch the sun together! What works for you?
It hasn’t snowed here yet so feels strange calling it a “mid-winter” training round, but this Ski Babes Training Round is going to get us through the darkest part of the winter! Six weeks starting Monday (11/18) takes us through the holidays & into 2020 with all the momentum that comes from moving, feeling yourself getting stronger, & practicing imperfect action & self-care through the holidays. #yougotthis ! Link in my bio to join in 👆🏽 (and fingers crossed 🤞🏽for snow!)
Don’t feel like working out? Try this: put on a favorite song & make goofy poses until you can’t help but laugh at yourself. Then roll right into your warmup (maybe moving to the music IS the warmup) and keep the lighthearted momentum going. 🙌🏽 if you’re going to give it a shot! #protip #yougotthis #workedforme
Health in the darkest time of the year. Today in Anchorage the sun rose at 8:43 am and will set at 4:41 pm. We have 7 hrs & 53 minutes of daylight currently and are losing about ~5min each day. We're in the southern part of the state and a lot of people live north of here where it's even less than this. This time of year can be for many of us. It's grey outside, and in-between seasons: too cold for summer stuff & winter sports aren't quite in yet. I recently asked people in my stories if they had a harder time with mood and energy in the winter, like I do. And 100% of you said YES, it's harder in the winter. We need to talk more about this, so we can normalize it, stop judging ourselves, and be proactive about it. In my experience, this is NOT the time of year to be lax about self-care. And not just the kind of self-care that sounds good in the moment. It's also the kind of self-care that can be called self-management, which is the stuff that we might not want to do in the moment but we know will feel good afterward. For me it's these: regular exercise, eating my vegetables, drinking water, taking my vitamins, and intentionally connecting with friends. Honestly during the summer these things come fairly easily because they sound good & I want to do all of them. This time of year I have to intentionally make them happen because what sounds good is sleeping & eating chocolate & staying on my couch with this good book I've been reading... and while that is great, if that all we do it gets isolating & can get pretty grey inside our heads too. That's when self-management comes in. For most of us it takes some planning, structure, and accountability to follow through on the self-management kind of self-care. And there are some nuances to how it's done too, which I'll save for my next post. But for now, let's talk about this. How's this time of year treating you so far?
How much is enough? 🍳 I was thinking about this question from one of my Ski Babes this morning while cooking my egg this morning (over-easy, of course). And the eggs had the answer: You know how with eggs there's a sweet spot? Cook them too long and the edges curl in, the yoke gets hard, and the taste even changes? Cook them too short and, well, they're not cooked. They're runny & gross & that's all I need to say about that. Something similar happens with our bodies when we're training. Train too hard, with a no pain, no gain approach, and we hurt ourselves, burn out, or wear ourselves out. Train too lightly (for what your body needs), and we're not getting much done. We're staying in the comfort zone, and the body needs challenge to grow. (note: there is a time for light training: injury recovery, postpartum, nervous system healing, etc.. training lightly during these seasons of life is appropriate and not what I'm calling too light here.) We need to find the sweet spot between these extremes with our training. My strategies for finding this sweet spot: 🍳 Minimum effective dosing. This is training that provides just the right amount of challenge, without overdoing it, and strategic rest periods so your body can adequately recover from the challenge you gave it. LESS is often more, which also helps with workout efficiency. 🍳 Self- and body-awareness. Practice noticing the subtleties of what's going on in your body & mind, and use that information to adapt your training on a day-to-day basis. Allow for non-linear progress, meaning some days you'll have to pull back on your intensity but other days will feel great and you'll jump forward. What helps you find YOUR sweet spot? PS this can be tough to grasp sometimes, since we've been taught that more is better, and that for a workout to count we have to be crushed afterward. This is one of the ways hustle culture has influenced the way we think of fitness & our bodies and it just isn't true. #smhtraining #mindsetmatters #skibabes
Been feeling all the feels this week. The reasons why both matter & don’t. Some are personal and some are universal. Winter darkness. Politics. Climate change. Biological clocks. Developmental trauma. Things that I wish were in my control but are not. Wanting to change the world but it taking a long time for the world to change. Injustice. Compassion fatigue. Uncertainty. One thing that’s been helpful is knowing that others are experiencing it too, which is why I’m writing about it here. Lots of people are feeling the feels these days - I’ve heard this from multiple local therapists. It’s not a bad thing. Yes there is joy & play & cute Halloween costumes & candy too, but don’t bypass your more difficult feelings on the way to the good times. It’s totally normal to have low mood days. Nothing is wrong with you. Things that can be helpful when we’re struggling emotionally: 1) care for your basic needs. Eat, sleep, drink water, move your body. Sometimes these feel extra tough when we’re struggling, and thus they become extra important. 2) emote. Cry, talk to a therapist, journal, dance, sing, make angsty art. Get your feelings out of your head & into motion. 3) take away all the judgement of yourself or your feelings. See above — it’s normal & healthy to feel the full range of human emotion. If you have a hard time with this, I suggest self-compassion practice which can start with a simple mantra like “This is a moment of suffering; suffering is a part of life; may I be kind to myself and give myself what I need” -Kristen Neff Hang in there! Everything changes eventually, just like the weather. Xoxo -s
Winter darkness tip: go south and get sunshine directly in your eyeballs as often as possible! SMH Training 🤾♀️ And jumping: it’s good for your fascia & lymphatic & immune systems, when it’s appropriate joint-wise (there are ways to get these benefits in nearly all bodies, with skillful modifications & adjustments like bounce). And it’s silly & hard to do without laughing which is the best part ...
Heading to Boise to learn about diversity & conservation. . @lucmehl & I are headed to the @winterwildlandsalliance Grassroots Advocacy Conference, with keynote speaker @joytripproject. We read his book “The Adventure Gap” in preparation & are looking forward to hearing perspectives of how to close the gap. And I’m teaching a Ski Babes class there! . The Adventure Gap is recommended reading for anyone active in outdoor rec, conservation, and/or social justice. It talks about the history of POC in the outdoors, including the Buffalo Soldiers who were a big part of protecting the National Parks before they were really a thing. . Other takeaways from the book: 1. Most of the climbers featured were introduced to outdoorsy stuff through a program of some sort. Boy Scouts, NOLS, Outward bound, etc. When outdoorsy stuff isn’t a part of a person’s family or culture, the introduction has to come from somewhere else. These programs do important work making the outdoors more accessible. . 2. Our world is becoming more diverse, but outdoor spaces are lagging behind. This is a problem, especially for minority people who miss out on the benefits of being outdoors, for white folks whose outdoorsy bubbles are super homogeneous, and for conservation efforts (since people who don’t feel connected to wilderness tend not to prioritize protecting it). . I’m a student of social justice & looking forward to continuing to learn & make a difference with this work. And I’ll share as I go! . What’s been your experience of diversity in the outdoors?
Shoulder season adventures: @lucmehl & I headed north last weekend hoping to find frozen lakes, or at least swamps, to skate on. Instead, we found wide open water -- great for skinny-dipping but not for skating. Shoulder season nordic skiing adventures ensued. Not quite enough snow to cover the brush, and lots of downed trees in the path. We used all our nordic adventure skiing moves, including: 😼the tuck & scoot (to get under a fallen tree) 🤠the side-step (to get up & around other fallen trees) 👷🏽♀️the lunge, balance, and leap (to get over many other fallen trees, especially exciting on skis) 😸180 degree step-turn (to find another way around when there's no way over or under that particular tree) All in all a big reminder of the twisty, turny, balancy, & awkward things we ask our bodies to do when we're moving outside, especially in shoulder season! And extra appreciation for feeling strong, having built up muscle memory for these movements (#SkiBabesTraining), and the (learned) ability enjoy the challenges instead of feeling frustrated or scared by the realities of these less-than-perfect conditions. How are YOU handling the shoulder season challenges? Got some new moves up your sleeve?
Anchorage folks — it’d be fun to workout with you! This class starts on Tuesday: #Repost @alaskarockgym with @get_repost ・・・ Ski Babes: Winter Sports Training⠀ ⠀ A FEW spots are still open for Sarah Histand's super popular Ski Babes class! All of the 7:15pm slots are FULL, but we still have opening in the 3:15pm class! Join Sarah for 45min classes on Tuesdays and Thursdays to build a strong body and mind so you can prevent injuries, keep up with friends, and have as much fun as possible this winter!⠀ ⠀ Ski Babes is all about maximizing your time and providing big functional strength gains for recreational athletes and non-athletes alike. Accessible, efficient, and fun; Ski Babes workouts will brighten up your winter days & surprise you with what your body is capable of!⠀ ⠀ A reminder that babes come in all shapes, sizes, genders, and abilities! Everyone is welcome! This 6 week program runs on Tuesdays and Thursdays starting October 15th at 3:15pm.⠀ ⠀ Members get a discounted rate of $140 for the full 6 week / 12 session program.⠀ Non-members are eligible for the full 6 week / 12 session program for $170 but this screaming deal includes 6 weeks of climbing membership, giving you access to our climbing walls and bouldering area as well!⠀ ⠀ Again, spots are limited and filling up fast, so contact the front desk to book your spot today!⠀ ⠀ Photos courtesy of @lucmehl & @gondalia #skibabes
Our Western Brooks Range trip last summer was incredible! Three weeks on mostly great weather, pretty good travel, & always stunning wilderness. @lucmehl tells the story & made a great highlight reel vid if you want some wilderness inspiration! The link is in my bio. #Repost @lucmehl with @get_repost ・・・ 325 miles in the Western Brooks Range, photos and trip report, link in bio. #alaska #wilderness #choosemountains #thisispackrafting @hyperlite_mountain_gear @alpacka_raft @sarahmhistand
🎉We have our winners! 🎉🎊🎈🤸🏾♂️ Thanks to all of you who told your friends, shared on social media, and helped get the word out about #SkiBabesTraining this season. I appreciate you! Our three prize winners are as follows: 🎉The winner of the Ski Babes zip hoodie is Kaia Pearson! @kpearso ⛷The winner of the Ski Babes Round One scholarship is Rebecca Noblin! 🎊And the grand prize Full Program Scholarship + hoodie winner is Jennifer Loofbourrow!! @alpinefit Congratulations to the winners & better luck next time to everyone else. And one last reminder to everyone that Ski Babe season starts today! You can still sign up through the link in my bio through the end of the day.
Ski Babes is closing tomorrow. This is why I want you in it. I want you to have your best winter yet. I want you feeling strong, capable, and confident. I want your best self to shine this winter! I want you feeling good about your body, because you've been taking good care of it & you've seen it respond. I want you psyched about what your body is capable of, and having fun exploring its abilities. I want you part of an amazing community of active folks! I want you to feel inspired, supported, and cheered on by the people in your community, as well as boosted up when you need it. I want you to be surprised by how strong you feel when you're outside. I want you to be able to say YES to joining your friends because you know you're up for it. I want you to develop an exercise routine that fits into your life, that keeps your energy up through the winter, and that leaves you feeling good. And I want you to believe in yourself & your ability to follow through on the daily steps that lead to these ⬆️ kinds of feelings. We are in this together! Check the link in my bio and join us for the first workout tomorrow 💜 #skibabestraining
Ski Babes in the real world ⬇️ What if winter felt fun? What would that be like? What if you didn't feel nervous when it got icy out? What if you didn't feel bad about not being as good as everyone else ? What if you didn't feel like the slow one, like the one everyone was waiting around for? What if you didn't feel tired, sluggish, and like winter was sucking every last bit of energy out of you? What if instead you felt confident, strong, and like you could handle anything? What if you felt energized & able to be your brilliant self this winter? What if it was easy to say YES to joining your friends, because you know you can handle it (whether you're at the front of the pack or not)? What if you had more fun this winter than last year? What would that look like for you? #SkiBabesTraining can help you get there! Let's do this together 💟