Monday, March 31, 2014

Happy Monday!

I hope you had a great weekend filled with adventures and laughter:)  I sure did!  We had a great time on Friday night watching Unbreakable with fellow trail runners...I finally got out in my garden on Saturday for some spring cleaning...and kept my good friend and ELM instructor, Kim Senechal company on her 35k, 1200m elevation ultratraining run on Sunday!  We even got to see our very first COUGAR during our run!  Finally!  After decades of working and playing in the woods I got my wish:))  To see a giant cat (in a non-threatening situation lol).  It looked a lot like this, with a nice fluffy winter coat.  Crossed our path, we spooked each other, then it ran off in to the woods again.  Amazing!!

Saturday, March 29, 2014

Videos: Film Fest!

Hellooooo!  We had a great time last night at our little Ultramarathon Movie Night social:)  We enjoyed some 'stub and grub' at the pub and then watched an inspiring (or terrifying depending on who you asked afterwards:) movie about the Western States 100 Ultramarathon.  Thanks to Jay & Kathy for setting up the AV and to Murray and Paula for bringing the movie...and to everyone who made a donation for the Cumberland Community Forest!  Your donations totaled $200!  Woot Woot!  Thanks again for a fun night and I hope you left feeling inspired to run loooooong!

On that theme here are a few running videos for this weeks Film Fest:)  Enjoy!

Don't be that awkward runner.  LOVE this one.  It has to be on of my all time favourite running videos:)  If you are feeling like an awkward runner (or aren't sure;) then be sure to check out my specialized Run Tech Workshop coming up next Saturday!

Salomon Running TV S03 E05 Ricky Gates On the Road. 
Let's go on a road trip shall we?

Kilian Jornet Summits of My Life Episode 2 Trailer.  Known by many as the worlds best mountain runner...if you haven't heard of Kilian's quest by now you best tune in...

Déjame Vivir Official Trailer - Summits of My Life from Summits of My Life on Vimeo.

A Fine Line trailer.  On the Kilian note...this is an older one but a great chance to see Kilian's trail running ability in action...
A Fine Line official trailer. from Summits of My Life on Vimeo.

Thursday, March 27, 2014

Are you ready for a Full On Challenge?


Are you ready for a Challenge?   If you are ready to make your health, fitness & nutrition a top priority, you will want to check out Equilibrium Lifestyle Management's next Full On Fitness &Nutrition Challenge.

This 10-week lifestyle change program is based on personalized coaching services with Kinesiologist Sarah Seads, of ELM, who has been offering the program for over 10 years in the Comox Valley. Originally, only offered to ELM's Bootcamp participants, the Challenge is now accessible to anyone ready to make changes to their health and fitness.

ELM's Full On Fitness & Nutrition Challenge includes before and after coaching sessions, a detailed personal fitness & nutrition plan, fitness testing and body composition assessments to track progress, weekly e-coaching sessions, education, nutrition tracking, accountability and support.

This unique Challenge allows participants to complete the program on their own, online or in conjunction with ELM's 'Fitness Adventures'. Many ELM Challengers now complete the program online from other communities.

Joe, a recent ELM Challenger saw significant changes in his fitness and body composition during his 10 week program, losing 27 pounds, 9 inches and 8% body fat.

My life has changed dramatically. Not just physically but mentally. I have energy with a renewed enthusiasm for health and fitness. I am noticeably stronger in "real world activities" and can maintain a higher output. A large part of that success was having someone to hold me accountable and to motivate me along the way.  I often thought about not wanting to disappoint, not only Sarah, but others who were in the challenge. ”  

Committing to the ELM's Full On Fitness & Nutrition Challenge will keep participants accountable and transform their health inside and out. The next Challenge begins April 7th and participants can go to for more information and to get started!
Deadline for registration is April 2nd...

Here are some real Challenge stories of success to inspire you! 

 "My life has changed dramatically." Read how Joe made record changes to his health and fitness during his first ELM Challenge, losing 27 pounds, 9 inches and 8% body fat!

"A Challenge Story", an interview with one of our successful participants, to learn how this 10-week program helped him reach his goals. 

"I feel proud that I completed the Challenge." Learn why this 'already active' Challenger joined and how the program changed her health and fitness. 

Sarah Seads
Owner, Equilibrium Lifestyle Management

Monday, March 24, 2014

The Role of Footwear in the Prevention of Running Injuries

This is Part 2 in a series summarizing the new research and trends in the areas of running performance and injuries...  what difference do you think your running shoes make??

Saturday, March 22, 2014

Video: Friday Film Fest

It's Fridaaaaaaaaaaaaaaay!  Ooops...It's Saturdaaaaaaaaaaaaaaaaaaay!
Time to clock off, put your feet up (or in your sneakers:) and escape for the weekend!

Next Friday ELM is hosting a fun, social Ultramarathon Movie night to raise $$ for the Cumberland Community Forest Society.  We are checking out the Western States 100 Ultra movie, Unbreakable, to get pumped for the coming trail running and racing season!  If you are in the Comox Valley area, be sure to check out the details, RSVP and join us for this fun event!  On that note, the first video this week is a trailer to get you psyched...enjoy!

'Unbreakable' trailer.  The battle of the 2010 Western States 100.  Pure grit.

How to make a mountain bike film.  Thanks to the Adventure Blog and to MTB4her for sharing this one!

How to Make a Mountain Bike Film from Filme von Draussen on Vimeo.

Celebrating Life: Socorro Islands.  This one is for the underwater lovers...amazing volume of undersea life captured in this remote group of islands off the west coast of Mexico.  Thanks to The Adventure Blog for sharing this one...has me planning my next dive trip...

Friday, March 21, 2014

Chocolate Fig Coconut Slices

Congrats on making it to the weekend!  I think you deserve a treat:)  Here is a new raw 'Sarah Bar' recipe that I tested out on the ELM Sunrise Bootcamp recruits this week!  Based on the post taste audio (oooooooh...mmmmmm...that's gooooood) I think they were a success.  But why don't you be the judge?

Monday, March 17, 2014

Current Trends in the Prevention of Running Injuries

What an awesome weekend!

This weekend, Kim Senechal (Physiotherapist with Ascent Physio and ELM Running Coach) and myself went over to the big city this weekend for a specialized workshop: "New Trends in the Prevention and Treatment of Running Injuries".  Presented by Jean Francois Esculier of 'The Running Clinic' in Quebec, this weekend course did not disappoint and we both came home with exciting new ideas to share with our running and rehab clients.  

As professionals, it is a top priority to be aware of current research and trends in our field so that we can be confident we are sharing the most up to date information with you, our clients and patients.  There is exciting new research occurring in the areas of running injuries, performance, running gait and footwear.  We want to ensure that the advice we are providing our running clients is supported by current research.  I am  happy to say that we have been giving you good advice!  Many of the skills and techniques you are learning in your ELM running clinics and workshops are supported by a growing body of evidence based research.  

Kim and I are both very interested in this field and have spent a great deal of our personal time reviewing the literature and even going so far as conducting our own pilot study in 2012 comparing injury rates of runners wearing 'traditional vs minimal' footwear during a beginner running program.  We are also very happy to say that the findings of our study fall directly in line with that of current scientific literature- results coming very soon!  

The current research disproves some longstanding beliefs in the world of running...and challenges many ideas that, until recently, were only assumptions.   My favourite slide of the weekend was: "I take no responsibility for what I told you 5 years ago";)  Remember when your high school coach told you to stretch BEFORE your workouts (maybe you still do? Let's talk:)?  We learned many years ago that static stretching before your workouts does not 'warm up' your muscles and can actually decrease your performance and increase your risk of injury.  We learn, we change.   It is hard to change old ideas...but important to be open minded, forward thinking and stay aligned with current research.

Where to start!?  Here is Part 1 to get you started...stay tuned for the rest!

1.  We are on the right track.  95% of the workshop supported our current ideas and practices.  We have some fine tuning to do.  The other 5% includes shifting the weight of importance of some of the techniques and tools we use to coach, train and treat runners.

2. Training errors are responsible for 80% of running injuries.  Listening to your body, periodization and training principles such as overload, recovery and specificity are just as important as we tell you they are:)

3. Optimal stride frequency to decrease the risk of injury and increase efficiency is 170-190 steps per minute.  This frequency is shown to decrease ground reaction force (impact) by decreasing contact time, decreasing muscular work (increasing efficiency) and decreasing vertical displacement (up and down movement).  

4. Technique that encourages 'protective biomechanics' will decrease the risk of injury.  This includes: Achieving optimal cadence (170-190), decreasing footstrike noise and running barefoot/in minimal footwear*(*more specific reasons/guidelines for this in the next post).

*Next Up: The Role of Footwear in the Prevention of Injuries!

Read the 10 'Golden Rules' of Running from The Running Clinic for a few more ideas...

Happy Trails,

Friday, March 14, 2014

Videos: Friday Film Fest!

It's Fridaaaaaaaaaay again!  
Woot Woot!  After a beautiful week of sunshine and blue skies in the Valley we are dreaming of summer adventures on flowing singletrack... here is some summer singletrack inspiration to get you dreaming too!

Arc'teryx athlete Adam Campbell goes for a trail run in the Chilcotins.  If you are considering joining ELM for our EPIC Singletrack Adventure Retreat this September long then sit back and let this little video take you there...

Miranda and Katrina c/o  Head south for a few minutes of sunshine, desert heat and slickrock...oooohooo!  Let's go to Moab!

Sea to Sky Chubey from .  If the single track, the scenery and the song don't get you salivating I don't really know what will..

Friday, March 7, 2014

Videos: Friday Film Fest!

Happy Friday!
I hope you have a weekend filled with fun fitness adventures awaiting you!  If not, here are some films to inspire you to get outside and play...let the weekend begin!

Magnus Manson - here is the latest video from the Coastal Crew about an up and coming downhiller who is working hard to reach his riding dreams.  Inspiring young guy with some sweet singletrack eye candy to boot!  Thanks to for sharing.

Mountain Hardwear- 'Days you Remember' trailer.  This looks to be a promising outdoor adventure series of short films coming soon from Mountain Hardwear.  Check out the first sneak peek to see what you think!

Days You Remember from Mountain Hardwear on Vimeo.

Man vs Bike from and c/o the Adventure Blog:)  Who do you think will win? This video comes our way courtesy of Berghaus. It pits ultrarunner Philippe Gatta against mountain biker Rob Jarman:) 

Buchanan 'On Air' Series Trailer c/o MTB4her Blog.  Looks like another good series to check out- this time featuring Caroline Buchanan as she takes on BMX Supercross Wold Cup and the BMX World Championships in 2014.  There are bound to be some good pump track moves in store!

Biggest Balls of the Year:  Hawstone Park Hillbillies co/ .  This one is just for s%^&s and giggles...mute this one if you have children in the room;)  Not sure how to describe this just push play;)

Wednesday, March 5, 2014

It's hump day. Make some cookies:)

Yo peeps!  You made it!  Over half way until the weekend.  I think you earned a batch of cookies:)  These are the BEST chocolate chip, coconut, pecan cookies EVER.  Gluten free  and dairy free for those who need it ( if you don't count the chocolate chips that is;)  No flour?  No eggs?  What the heck is holding these together you ask?  Read on to find out the secret ingredients!

Saturday, March 1, 2014

Videos: Friday Film Fest!

It's Friiiiiiiiiiiiiiiiiiiiiiidaaaaaaaaaaaaaaay! it's Saturday now!

I missed posting this yesterday because I was busy enjoying our own Cumberland Mountain Film Festival!  For the past 4 years, my good friend Genevieve has organized this small, grass roots film fest to raise funds for the Cumberland Community Forest Society.  It is one of cornerstone fundraisers for the CCFS and has grown up into an awesome, 2 day, 4 showing, sold out film festival in just a few years.

I had been away every year until this one so I was stoked to finally make it out to see the shows last night...and it didn't disappoint!  I was actually surprised by the quality of the films and there really was something for everyone.  From epic surfing scenes to ocean paddling, insane mountain bike tricks and serene undersea fishing adventures, the films covered all genres leaving me dreaming...laughing...and full of inspiration.  I think there must have been close to 15 short films of 2-4 minutes - which is perfect for fidgety adventure lovers like me:)  I am looking forward to next year already!

Here are your weekly Friday Film Fest videos better late than never:)
 For some reason I can't get some of the html codes to work with my blogger page today will need to click the links to watch each video this week...well worth the extra second;)

'An Endless Spring Day' - Darcy Turenne.  Let's start things off with one of the great films from last nights Cumberland Mountain Film Fest!  This one is not just for the snow bunnies...beautiful.  If you don't know who Darcy Turenne is be sure to check out here site and you will likely hear more about her awesome films very soon...

An Endless Spring Day from Darcy Turenne on Vimeo.

Chris Peterson 'River Surfing' in Idaho.  WOW.  This is a magical 60 second film from National Geographics Zero to 60 video series.  Love it.

'Golden Fall XC' by Kyle Hansen on Pinkbike.  This sweet little video leaves you with a warm fuzzy feeling dreaming of fall biking and perfect single track conditions... Unfortunately I can't get the HTML code to work here so you will need to click the link below to watch this little gem:)

Grizzly Charges Mountain Bikers by Karl Burkat on Pinkbike.  Another link that is worth clicking to watch this real life, real frightening biker meets grizzly encounter:)  As if riding single track isn't enough of an adrenaline spike...

An Adventurous Experience in Cumberland : MOMAR promotional video  is also by Darcy Turenne and will wet your appetite for adventure racing, trail running, mountain biking and paddling! For more info on adventure racing on Vancouver Island check out Mind Over Mountain Adventure Racing!

An Adventurous Experience in Cumberland - MOMAR Style from Bryan Tasaka on Vimeo.