Orienteering in Comox this Weekend!

NORTH ISLAND ORIENTEERING EVENT: AUGUST 11TH!
Cunning running. A school room favourite, touching on math, geography, physical fitness, and consequential decision making. One of the current off-beat adventure sports. An easy way to demystify compass use and map reading. Gain confidence of being alone in the woods. A life-time sport for all ages: 6 to 90. This and more is ORIENTEERING.


Comox valley will have a unique chance to get a taste of orienteering the weekend of 11-12 August. Saturday, in Comox, there will never be a more opportune chance. An orienteering meet will begin and end at the very accessible parking lot near Guthrie and Torrence Roads, east of the Highland School playing fields. A free short (10 - 20 minutes) Model Course will be available for first-time beginners. Instructors will be on hand to help out and explain the simple basics.

After the short course, you may want to register for one of the three regular courses: Novice, Intermediate and Advanced. The courses are designed for an experienced orienteer to complete in about an hour; and for others about two hours time Registration and start times are anytime from 1:00 to 3:00.


On Sunday, the 12th, the action moves on to Top Bridge Park, in Parksville. Once again, a Model course and three longer ones. This terrain has much more variation than the Comox N. E. Woods. The advanced course is full of adventure and has two fords of the Englishman River.(and a cool swim afterwards) Registration at noon.


For further information call Comox 250-890-0983, Victoria 250-592-4944 or visit www.orienteeringbc.ca/vico

Client Profile: Back on Track

I work with individual clients from all walks of life, who have a wide range of goals, dreams, limitations, schedules, lifestyles, body types and personalities.  Time-squeezed parents, candle-burning professionals, age-class athletes, weekend warriors,  mid-life mortals and those rehabilitating from motor vehicle accidents, surgeries or acquired brain injuries...no two people are the same.   The only things that remain the same is everyone of them has goals that keep them moving forward and that I am inspired by each of them every single day.  

Obstacles and struggle and challenges are the norm.  Times of low motivation, schedule changes and unexpected life situations are, well, to be expected.  We all face challenges along the way.  It is how we choose to deal with these challenges, that determines the quality of our lives.

I would like to share some of my client stories with you as a way to motivate and inspire you as you create your own.  Sometimes, just knowing that someone else is working through the same things that you are is enough to help buoy you up.  I learn something from my clients every single day and  I would like to share some of this knowledge with you.  Watch for more client stories on the blog in the future.


Client Stories: Back on Track

Client profile:  Female, mid 50's, retired, new grandmother.  Compounding health conditions stemming from Fibromyalgia.  Loves to garden and walk/hike.  Goals: decrease pain, increase mobility, functional abilities.  Lose body fat, maintain lean body mass. 

 
Q: You made significant changes to your body composition and lost 11 pounds over the last 3 months!  How did you manage to make such significant changes?

It was made a little easier when others in my family joined me in making their own commitment to change. We don't all live in the same house but made the pact to keep in touch and encourage each other. We also choose a date a month down the road where we decided that we would go out and have a fancy meal and celebrate our first month success... The goal was to go a month without cheating - no sugar, no white stuff (bread etc) and no alcohol. Just clean eating... After that month we would go to one meal a week where we would have that glass a wine and dessert maybe.


Q: What strategies kept you on track?

I used an app on my phone (loseit.com) and kept track of everything I put in my mouth. We all talked and emailed each other about what we were eating.. we exchanged recipes.. kept telling each other how much better we felt. I did keep thinking about that dinner date a month down the road and wanted to feel successful when that night came. I used my Clean Eating magazine as a good guide to what kinds of foods to eat and what a day of clean eating should look like.




Q: What did your nutrition plan look like?


Ate 5 - 6 small meals a day. Half way thru the 3 months - I actually cut wheat and a few other things out of my diet as I had been to a Naturopath physician and found out I was sensitive to them. I noticed quite a difference when I did that. It also caused me to eat more vegetables in place of the grains. I was working with the ND on healing my gut as I had been on many antibiotics in the past few years (taking probiotics etc.) Made sure I was getting enough fibre each day and healthy fats.  I love chocolate - so I ate a little square of organic dark chocolate every afternoon.



Q:  What obstacles did you face and how did you overcome them?


I have some physical limitations - so my workouts were modified.  But I just kept telling myself that every little bit helps. I may have been limited in what I could do physically.   But I did work within those limits regularly. And it worked :-). Proved to me that you don't have to be out running miles etc. to see changes in weight and overall fitness.



Q:  Any advice for others who are struggling to reach their weight loss goals?

You don't have to starve yourself... you need to eat often and eat good healthy foods. The most amazing thing about eating well is how you feel. Yes - you can lose weight too - but the difference in how you feel is powerful.   Food - the right food has so much power to improve our health. Get help if you need it from a professional - find a friend to join with you in your goals.

What is Better than Chocolate?

Healthy Chocolate Peanut Butter Balls!

Yup, that's right folks.  I finally realized that I could make my homemade Larabars (aka Sarah Bars) into my favourite flavour combo...Chocolate & Peanut Butter!  It only took me 5 years, but it was worth the wait;).  The base for Sarah Bars (or balls if you like spheres:) is usually almonds and dates, but it changes to peanuts for this recipe.  You can find a bunch of tasty variations in my little cookbook, NRG Foods that will move you! from Apple Pie to Banana Bread and Chocolate Cherry.  The sky really is the limit.  But now...drum roll...here is the recipe for my new favourite flavour...

ORIENTEERING & MOMAR 101 WITH ELM

“I’ve never been lost, though I will admit to being confused for several weeks.” - Daniel Boone.

We are offering our popular Orienteering and MOMAR 101: Adventure Race Training courses this Saturday, July 28th. Orienteering 101 runs from 10:00-12noon followed by MOMAR Adventure Racing 101 from 1:00-5:00pm.


More and more people are heading to the hills and looking for an escape off the beaten path. Recreating in the bush and exploring new trails requires a solid but basic base of orienteering and map reading skills. ELM's orienteering clinics will offer important skills for both novice and intermediate navigators.
Orienteering 101: is an introductory course designed for individuals who want to learn the basics of orienteering and discover how to use a map and compass correctly. No previous experience is required for this great course that mixes theory with fun orienteering exercises.
MOMAR 101: is for new and experienced Adventure Racers who would like a comprehensive workshop covering adventure racing and navigation skills needed to successfully complete a MOMAR race and other one day adventure races.

Space is limited in both workshops & the registration deadline is July 25th. FMI or to register go to www.elmhealth.com or call 250 338 8998.
 
http://www.elmhealth.com/groupfitnesscoedmultisport.htm

Salomon Test Ride Event

 Last night the Salomon demo fleet arrived in the Valley like a pack of wild animals on an African safari.  Zebra stripes, wild colours and dirt chewing tread- these sneaks were ready to run free!

J.P., the Salomon rep for BC, was in house at Valhalla Pure last night for a fun Test Ride event.  It was a great opportunity to learn more about the latest trail runners in the Salomon fleet and to take them out for a short run!

After J.P.'s tech talk I took the group of test riders down to Simms Park for a little trial run on different surfaces and pitches.  It was an awesome way to get to know the differences in the shoes and see which ones fit the best.  Just like a good wine tasting...the best way to find your flavour is to try a few side by side!

 We were testing out 3 main shoes- the XT Wings Lab, the Speedcross3 and the XRMission.  Three completely different shoes with very different applications.  I loved them all of course:) .  And now I have a pair of shiney new Speedcross3's on the way...

Good times!  Thanks so much JP for coming up with the Demo Fleet and great swag for the test riders!  Big thanks to Valhalla for hosting and offering the ELM Members an awesome shopping discount and prize draw!

Happy Trails;)
SS

Back from Nootka Island

Hola Amigos!

Been a long time since the last post...You know that Johnny Cash Song?  "I've been everywhere man"... that is what it feels like:)  Busy busy- no time to blog! 

We took off for a chillaxin holiday to Nootka Sound a couple of weeks ago and catching up is hard to do after an escape off the map...but oh so worth it:)  We had an amazing time and I was thrilled to check out another area of the island that was new to me.  Nootka Sound was beautiful- in the sun and the rain:)  We spent hours fishing, reading, walking, chilling:)  Half way through we did an epic out and back on the Nootka island trail in 2 days and took things from zero to a hundred in no time flat.  Wowza!  That was epic! 

We had our little boat so we just tied up at the south end of Nootka Island in Yoquot/Friendly Cove then went up and back on the trail.  That ain't just any old trail- especially with a fully loaded overnight pack of 40-50 pounds!  Sure there is a good path there (better than I expected from the reports) and sure they have placed some sturdy ropes at about 6 or 7 climbing sections 40 foot rappel with a 40 pound pack on anyone?)...but I don't think anyone actually maintains the trail.  An old growth tree falls across the trail and it is staying there...and you are climbing up and over it (with your giant man eating pack).  A river washes across the trail and no one is building a bridge for you- you are swimming through it (carrying your ridiculously gigantic pack).  You get the idea...rugged, steep, supernatural...flipping awesome!  I would say as risk goes- it is pretty high.  Because it is rough and there is absolutely no cell coverage and only very few road access points.  Only one I think.  But man oh man if you want to get off the beaten track and explore Canada's rugged west coast- this is the place to do it:)  Beautiful and epic!

Not sure why or how but we ended up hiking 35kms north over 10 hours on the first day to reach Calvin falls then return to Beano creek to camp.  Then we did 15k (ish?) and 5 hours back to Friendly Cove the next day.  We cut our trip short and made it super condensed because the rains came...we got out just in time:) 

Check it out.  If you like raw adventure you will want to make this trip:)  Beautiful!

And now...back home...running running running, riding riding riding...summer is finally here!

I have had a few big days in sneakers and on the bike with friends and solo...dirt, views, water, swims, laughs, homemade energy bars and balls (new recipes to come!).  Here are some pics of my favorite views along the way... more blogs to come soon...lots of fun stuff happening!

Get outside (and don't forget the sunscreen:)

SS

Summer Registration on NOW!

Early Start Programs:  Deadline June 29th!

Fresh Air Fitness: NEW Low Impact Bootcamp-Style Program!

Womens Summer Hiking!

Adventure Running 2::3 & Outdoor Yoga!

Regular Start Programs: Deadline July 6th!

Sunrise Bootcamp!

Baby Bootcamp!

Be sure to register early to confirm your spot in your favourite ELM Summer Fitness Adventure!

Black Bear Brownies...Teaser...

Those look yummy don't they? Well they taste even better AND are waaaaaay healthier for you than they look! 

Watch for the recipe coming soon...I am making them right now...

But first...I want to fill you in on a little change on Facebook that is having a BIG impact on you...

Not sure if you know, but Facebook has made some changes that limit how fan pages are viewed.  You know, you LIKED all your favourite pages on Facebook and so you expect to see updates from them on your main home page right?  Wrong.  They are only showing updates to a limited audience and you may not be getting them.  You can change this and still get all of the updates from your favourite pages - with a few steps and a few clicks to update your settings. 

This food blogger explains the steps really well here so be sure to check it out- and check out 'Whole New Mom' which is a great blog for healthy recipes! ... Please take a quick second to change your settings in Facebook so that you can get ELM updates...and awesome recipes...like the Black Bear Brownies...soon to come... and trust me, you don't want to miss this one:)

Cheers!
Sarah.

Coconut Cream Pie & Chocolate Orange Balls = OMG

I have been getting the best ideas from my participants lately...

MOMAR Burnaby Race Report

Last weekend I made the journey across the sea with 2 of my super star buddies, Lynn & Kathy to race MOMAR Burnaby. This is the not-short-at-all summary!

MOMAR...Ready or not!

OK I just watched the MOMAR Burnaby race video from 2011 and I am starting to get excited...

I have been in 'ankle healing, baby my body, be careful, no rush, take it easy' mode for SOOOOO long now that it has been pretty hard to wrap my brain around RACING.  10 months of rest and recovery have completely changed my focus from 'push harder!' to 'be careful!'.  On Monday, I confirmed my spot in MOMAR at the last minute, after my ankle gave me the green, well yellow, light to race this weekend.  It seems to be saying, you go ahead and give it a little push and see what happens.  Now I just have to get my head in the game!  3 sleeps until MOMAR...time to switch to race mode...and quick lol!   I had better read my own article about Preparing for MOMAR Race Day!  It says something silly about getting organized early...

Here is the race video from last years Burnaby race...we had an awesome time with a great crew of ELM friends road tripping from the Valley.  Great race day, great podium finishes for all, followed by a great night celebrating with friends.  Here's hoping this years race will be just as awesome!

Here we come Burnaby...ready or not LOL!
SS

Chocolate Quinoa Cupcakes & A Ninja Roll

What an amazing weekend of sunshine in the Valley! 

Flip Flops, Granola Bars and a Good Old Fashioned Arse Kickin'

Happy Tuesday! 

Warm sunshiny days change something about everything, don't they?  Everyone seems just a little bit happier, lighter, and friendlier once that sweet sunshine warms our faces.  It is like a physical weight has been lifted off our shoulders when we shed those winter clothes...and i love it:)   If you live on the west coast, then you know exactly what I mean...holy sunshine!   It has been a glorious few days.

Flip Flops- yup.  I pulled mine out of the closet and slipped them on for the first time, this weekend.  Breathe easy little toes- summer is on the way:)  Flip flops are hands down, without a doubt,  my fave type of footwear and I am sure I am meant to live somewhere you can sport them all year round without being mocked.

Granola Bars.  I mean real, homemade granola bars.  Not that crap you buy in the colourful box with the shiny wrappers and the in-your-face-these-are-so-good-for-you marketing madness trickery.  The more health claims on the box, the worse it probably is for you lol:).  Have you read the ingredients label on that box of 'all natural, high in fibre, low in cholesterol, trans fat free' granola bars?  Do you even know what half of those ingredients are?  Start googling and you will probably want to put that box right back on the shelf where it has the potential to sit without rotting for months, years or maybe even decades.

OK- you want a healthy snack for your kids to take to soccer practice, or to fuel you before your after work run.  Don't believe the hype.  Making your own Granola Bars or your own Granola for that matter, only takes minutes, really is super simple and it will nourish you more and actually cost you less!  Sold?  Saweet!

I have a tonne of favourite bars, balls and portable snacks that I make to fuel before, during and after my endurance sessions.  You can check them out in my little cookbook: NRG: Foods that will move you.  I am always looking for new recipes, combinations and variations to keep things interesting and full fill my passion for baking & whole foods:)  This weekend I tried out a recipe from ELM'er Nicole W for Granola Bars.  She mentioned they were one of her faves because they stuck together so well...and, well, she was telling the truth!  If you like crispy, chewy, granola bars then you will LOVE these.  Here is Nicole's recipe with my personal twists:

Crispy Chewy Granola Bars

Makes 24 small bars or 12 big fat ones
For 24 bars:
127 calories per bar
21.7grams carbohydrate
3.8grams fat
3.6grams protein

*Organic ingredients if possible
1 1/2 cups rolled oats (I used left over muselix)
1/2 cup whole wheat or other flour- I used spelt
1/4 cup almonds
1/4 cup sunflower seeds
1/2cup unsulphered apricots chopped
1/2 cup raisins
1/2 cup dates chopped
1 tsp cinnamon
1/4 tsp salt - optional but great during exercise/recovery
1/3 cup maple syrup or honey- I used organic honey and they were yummy.
2 tbs coconut oil melted
2 eggs

• Preheat the oven to 350
• Grease a 9*13" pan
• Mix all dry ingredients in a food processor and pulse lightly. 
• Add sweetener, oil and eggs and pulse until just mixed.
• Keep some chunks for texture, flavor and crunch.
• Spread into the pan and press down hard to pack the bars into a dense shape.
• Bake for 15-20 minutes.
• Cool and cut into bars.  Yum!

As you can imagine, the sky is the limit with flavour combinations.  Apples and cinnamon...cherry chocolate...peanut and raisin...you get the idea...

And now for the Arse Kickin' LOL:)  I made a ridiculous late Saturday night decision to head to Powell River on a Sunday morning ferry with my buddy Kelly, to get my butt kicked in the Island Cup XC bike race.  I am NOT a qualified bike racer (and this was a good reminder of that LOL).  Sure, I love to Adventure Race. But Adventure Racers are the Jacks and Jills of 'all trades'.   XC bike racers are an entirely different kind of animal all together.  I have mashed my way through 3 Island Cup races over the past 3 years and I swear they get scarier for me every time:)  Picture metal meets spandex & technical descents meet high seat posts.  Picture a sea of 29'er hardtails (when did THAT happen?), massive quads and odometers.  It is intense out there man!  LOL- good times and great people combined with a fun course and super friendly volunteers made for a great event!

I had a 'test' workout planned for my ankle on Sunday that needed about 2 hours of riding and 2 hours of hard running back to back.  I need to find out what this ankle is capable of and bit by bit I have been pushing up the volume/intensity to see what I can pull off for foot races this year.  The bike race was an awesome way to push my riding pace - and humbled me in the process.  Back of the pack in the 'Expert' (hahaha AKA 3 laps) category and going pretty much as hard as I could (safely:) ride,  I crossed the line with a HUGE grin because, well, because I still had all my teeth, my tubes, fingers and toes:)  Yipppee!  

But the fun wasn't over for me once I got back to race central.  While everyone else was shedding their spandex and cracking cold ones I was switching my helmet for my sneakers, visor and pack and heading back up to the hills for part deux.  After the first few minutes I got my legs and man did it feel amazing to run:)  SO much more relaxing than bike racing!  I felt loose and fast, relaxed and happy during my post ride run in the woods.  I had time to run the 7.5km course twice more before having to call it quits and head back to the ferry. 

When I finally returned to my bike at race central, the park was abandoned, an old man was locking the gate and my little bike was chained to a tree (thanks Kelly:).  Down the hill and back to the ferry I went, where I found the crew of travelling island racers soaking in the sun and sipping on cold ones in the parking lot. 

We sat in the sunshine on the upper deck the entire way home.  Sunglasses, shorts and flip flops.  Yup...  What a great day:)  Time will tell what the ankle thinks about it all...

Let the good times roll,
Sarah

Snow to Surf Race Report

Team ELM and Team ELM Too rocked the Snow to Surf this past weekend!! 

Woohooo!  What an awesome weekend in the Valley:) 

The Royal Lepage Snow to Surf Relay celebrated it's 30th anniversary in the Valley this Sunday and over 200 teams of 9 came out to share in the celebration!  Team ELM was out in full force once again with Team ELM Women...times two!  This year ELM entered two womens teams so we had twice as much fun and twice as many laughs and there was twice as much screaming and cheering...if you can imagine that!  By the end of the day I could barely talk- I was so hoarse from cheering:)  Check out all the fun photos on the ELM Facebook page here.

Race day starts in the night before with our annual team potluck and this year with 18 of us we had a crazy awesome buffet spread to fuel us for the race.  We spent the evening meeting new friends, catching up with old friends and planning the logistics of getting 18 women from Mount Washington to the Comox Marina and beer gardens.  It's harder than you think!

Race morning and the threat of rain subsided which, I am sure, made every racer out there happy:)  It was a cool morning but by the time the race started at 9:15am it was the perfect temperature for a race. 

I didn't have anyone to shuttle this year, so I enjoyed a leisurely morning, arrived at bike check for 9:45...went for a 45minute ride on the course to warm up...then got lined up in the chute by about 10:45.  My runner, Diana, was in the chute by 11am which is faster than normal so we were off to a good start!  My leg went well- no mechanicals, no issues, all good.  I left it all on the course including half of a lung I think.  From the start it was push the hardest rings possible as fast as possible until the single track.  About 10 minutes on the logging road then another 30 in a mix of single and double track all the way out to Comox Lake made for a hard 40 minute effort.  Much more fun with some extra trails thrown in this year and less double track...more mountain biking is always welcome in a mountain bike race!  Red line all the way and sprint into the lake transition, super skid (oops) and jello leg sprint to reach my kayaker, Janine...woohoo!  I was so fired up I ran right by her before realizing I didn't know where her boat was:)  I nearly let her tip, she got a hip soaker and almost went in the drink before I got it together to steady her...gave her a little push... then she was off!  After some hi 5's and pics I jumped back on my bike and rode to Cumberland to watch my road biker, Audrey whiz by after transitioning with the kayak. 

My favourite part about the snow to surf is spending the day with the girls and running from transition to transition to scream and cheer!  The anticipation is intense and it builds throughout the day...this year it was especially high because we were within minutes of another womens team throughout the entire race!  Knowing they were only a few minutes ahead of us was huge motivation to push even harder on our legs and in the end Audrey caught and passed them to take us into the lead during the road bike leg...our canoer's Rani & Lyse held the gap...crossing the line first and winning by just 2 minutes!

Team ELM crossed the line 26th overall, 1st place womens team overall in a personal best team time of 4hours 8 minutes!  Masters women to boot!  I am the baby on our team and hold us back from the Grand Masters category because I am still in my 30's.  We have at least 100 years on the next Masters team and I am so inspired by the kick butt women who are 20 and even close to 30 years my senior on our team...you rock! 

Team ELM two also set a personal best at their very first Snow to Surf together!  They came 4th in the Masters women category and worked hard for every second.  So awesome to see so many ELM women on the course with huge smiles, endless hugs and photo op's at every transition:)  I am looking forward to cheering for two teams again next year- double the fun!

Thank you for such a great day ladies!  Can't wait until next year!! 

Team ELM Women :: Team ELM Women Too

Uphill Run/Downhill Ski:  Deb Rolston :: Kim Senechal

X Country Ski: Lo Lanning :: Lynn Swift

Downhill Run 1: Kathy Campbell :: Deb Adams

Downhill Run 2: Diana Olsen :: Crystal Mather (and junior LOL:)

Mt Bike: Me :: Barb Cook

Kayak: Janine Martin :: Patty Johnson

Road Bike: Audrey Erlandson:: Pascale Houde

Canoe: Lyse Fortin & Rani Johns :: Arran Kerrigan & Deb Berg

Congratulations! 

HUGE thank you to the race organizers and the hundreds of volunteers who were out on the course making this event happen once again.  It was awesome to see so many smiling volunteers on the course and I can't thank you enough.  Without you there would be no Snow to Surf race and this town wouldn't be nearly as fun:)  Thanks so much for making it happen!

Cheers to 2013!

Sarah.

GO TEAM ELM GO!

Happy Saturday! 

Spring is popping up everywhere and you can see changes everyday in the trails... Little green sprouts peeking up one day...broad leaves basking in the sun and wiggling in the wind the next!  Love watching the beauty and energy of mother nature this time of year...

It is Royal Lepage Snow to Surf and Times Colonist 10K weekend and that confirms that spring is officially here!  Once again Team ELM will be working hard and having fun at these annual events.  Our 10K clinic graduates are down in Victoria rocking the TC10K course and this year ELM has two Womens Teams in the Snow to Surf Relay in the Valley!  Watch out for 18 ELM race jerseys as we ski, run, bike and paddle our way across the Comox Valley tomorrow!

GOOD LUCK!  GO HARD! HAVE FUN! 

Below are a couple of photos from my scouting ride on the course yesterday...followed by a yummy recipe for Team ELM Power Bars!  Enjoy!

Little green friends line the trail...leaves bobbing and shaking in the breeze...welcoming the warmth of spring!

And where oh where was this photo taken?  LOVE this graffiti art...someone has serious talent with spraypaint!

Team ELM Power Bars!  Just made these tasty treats this morning to fuel Team ELM in tomorrow's race.    The recipe is from 'Grazing' by Julie Van Rosendaal.  Makes 18 bars with about 160 calories each.  Enjoy!

Team ELM Power Bars!

1/2 cup brown sugar

1/4 cup peanut or almond butter

1/4 cup milk or substitute

1/4 cup honey or maple syrup

2 tbs oil- I used coconut oil

1 tsp vanilla

3/4 cup whole grain flour- I used spelt

3/4 cup oats

1/2 tsp baking soda

1/4 tsp salt

1/2 cup raisins or other dried fruit

1/3 cup chocolate chips

1/4 cup sliced almonds (I used pecans)

1/4 cup pumpkin or sunflower seeds

1/4 cup shredded coconut

2 tbs ground flax seed

*Note I found these a bit too sweet for my taste- so I would cut the sugar down by 1/3 next time...

1.  Preheat oven to 350 and oil 9*13 inch pan

2.  Mix sugar, nut butter, milk, honey, oil and vanilla

3.  Add the oat mixture to the nut butter mixture along with the nuts and seeds

4. Spread and press batter into the pan.  Bake for 20-25 minutes.  Cool in pan and cut into bars!

EAT RUN BIKE PADDLE!

Don't Be That Awkward Runner: RUN TECH!!

Run Tech Workshop: This Saturday, April 21st!

Have you seen this video yet? Or, more importantly...have you seen yourself on video yet? Don't be that awkward runner lol!

Join me this Saturday for a 2-hour workshop that will give you the tools to improve your technique, run smarter, faster and with a lower risk for injury. Registration deadline is Wednesday so sign up asap if you want to secure your spot!

Here are the deets!

" Overall it was a super workshop. The video analysis definitely helped me the most, and I am finding it very easy to integrate the drills into my runs." -Kim

The secret to running faster and further is training smarter not just harder. Making simple changes to technique, strength, flexibility, and program design will help you reach a new level of performance.

This specialized workshop is designed for runners who want to improve their running efficiency and take their performance to a new level. All runners from beginners to elite athletes as well as coaches and trainers will benefit from this workshop.

2-Hour Workshop Includes:

Biomechanical Video Analysis of your Running Technique
Introduction to Biomechanics of Running & Mid-Foot Running Technique
Introduction to Barefoot Running-Why? & How?
Specific drills to strengthen and train efficient running technique
Personalized Exercise Prescription to address muscular imbalances and improve running efficiency, strength and speed
ELM Running Clinic Manual, Individual Analysis Results & Video link

Next Session: Spring 2012
Date: April 21st, Saturday
Time: 9:30am-12noon
Deadline: April 18th
Prerequisite: Interest in improving running technique. This workshop will be technique focused with 50% lecture and 50% drill work. No distance running or minimal running ability required- all levels welcome!
Instructor: Sarah Seads, BA Kinesiology, BCAK, BCRPA, CSEP, NCCP

Cost:
Members: $70
Non Members: $85
REGISTER NOW!

5 Reasons Why You Should Join ELM for a Spring Fitness Adventure

HAPPY FRIDAY!

The birds are singing, the sky is turning amazing shades of blue, pink and orange, and a beautiful Friday awaits us! I LOVE spring:) I think I must have been a bulb in another life...

ELM's Spring Fitness Adventures kick off on MONDAY of next week and today is the final day to register for the April Session of classes. Still sitting on the fence about how to spend your fitness resources? Time, money, energy, spandex? Well here is a pro-list to help you make up your mind!

5 Reasons Why You Should Join ELM for a Spring Fitness Adventure!

1. The POWER of a group is undeniable. Group energy can buoy you and push you forward when you think you are already finished. Hearing your name cheered or receiving a Hi-5 just when you need it most can push you onward and upward towards new levels of strength that you didn't think you were capable of. The ELM family is full of hi-energy, positive, kind and amazing people. I am blown away every day by the power of the ELM family.

2. Accountability. Hands down one of the BIGGEST motivators out there. Accountability is one of the top 3 secrets to long term success for the majority of people. Knowing that someone is waiting for you to show up for your workout/run/class is often all the motivation you will need to get there. And getting there each day is the hardest step you will take on your fitness journey. Your ELM family and your ELM instructor will be looking forward to seeing you every class and wonder where you are if you don't make it! That is motivation!

3. Fresh Ideas! Bored with your workout? ELM classes are never boring! Joining a group fitness program takes the pressure off of you to come up with inspiring workout ideas. You just show up and work out! Life is full of decisions and sometimes it seems daunting to make one more about what you are going to do for your workout. An ELM Fitness Adventure will take care of that and give you a toolbox of ideas you can use in the future.

4. Beautiful Scenery! Get out of the gym and let mother nature distract you for a few hours a week! ELM's spring Fitness Adventures take place in the most inspiring outdoor locations around the Comox Valley and you will never be disappointed with the scenery. Breathe fresh clean Valley air, let the sun warm you, listen to the sounds of nature rather than the guy on the elliptical next to you for a change. Running in the trails or trekking stairs at Goose Spit seem that much easier than doing time on the stair climber or treadmill:)

5. New YOU by June. Burn body fat, strengthen muscles, master technique, build power, strength and stamina and reveal a new body this summer. ELM's Fitness Adventures will push your body and your mind to challenge what you thought you were capable of. You will discover a new YOU that is healthier, more vital and mentally stronger by the start of summer. And THAT is worth every penny.

Need another reason to join ELM for a Fitness Adventure this spring?

FUN!! FUN!! FUN!!

That's right, at ELM FUN COMES FIRST because we know that laughter makes everything easier, including hill repeats:)

Check out the ELM 2011 Fitness Adventure Video for some more inspiration! Not sure which ELM program is for you? Wondering if you are ready for ELM Fitness Bootcamp? Please send me an email or drop me a line today as I would love to answer your questions!

Hope to see you soon!

Cheers,

Sarah.

Send me an email! info@elmhealth.com

Challenging Workout for You & FULL ON Challenge

Happy Tuesday!

Hope you had a hoppy easter but you didn't create too big of a calorie surplus with all that chocolate that was hiding here there and everywhere...

In a minute I am going to post a workout that you can do anywhere, anytime without much equipment. It is a hard one that will challenge both your strength, endurance and cardio. Just ask my Sunrise Bootcamp recruits from this mornings class if you see them around town. But first...

Spring is here and it is time to take a serious look at your fitness & weight goals...are you where you want to be? Or are you struggling to stay on track and press on to the next level?

Do you want to make some specific changes to your fitness?
Increase your upper body strength? Target your core? Build leg power?

Do you want to clean up your eating?
Create a nutrition plan? Clean out the cupboards of crap and fill your body with the amazing nutrition it craves and needs?

Do you want to lose body fat? Lose inches and excess pounds? Expose toned muscles and free your body from excess storage?

If you are ready to make changes, stick to a plan and get the results you need (I sound like an infomercial but I am serious!!) then you will want to check out our Spring Full On Fitness & Nutrition Challenge.

Starting next week, you can join the 10-week Challenge and begin remodeling your body, your health and your nutrition. Check out the Challenge details and email me if you have any questions...or if you are ready to get started! I hope you will join me for this amazing journey this spring!!




Now...
A Challenging Workout for YOU!
This is a great workout for building strength, endurance, cardio AND burning calories. Enjoy!
Warm up 10 minutes easy jogging, range of motion exercises.

Circuit #1
Complete the first exercise, then run 150 meters. Complete 3 sets of each exercise and sprint before moving onto the next. (Total of 9 sprints by the end)
Burpee Push Ups *5
Split Squat Jumps- back knee to the floor * 10 each leg
Box Jumps (to bench seat or onto step easier) * 10

Circuit #2
Complete the following 3 exercises back to back- followed by 100 skips including a minimum of 10 double skips (1 attempt every 10). No skipping rope? Back to the sprints or run the stairs for 75 seconds. Complete 3 rounds with 30 seconds between sets.
1 Arm Push Ups (incline easier) *10 each arm
Full range Pull Ups (assisted with a step or jump up easier) * 10
Power Dips (or regular dips easier)* 10

Core Set
Finish with 2 core exercises back to back 2 sets with 30 seconds between sets:
7 ups- *15
In Out Abs (upper and lower ab cruches) * 15

Stretch out your tired body!

Enjoy!

OCD

Hey look what I got in the mail the other day! Finally...my Death Race Finishers Coin! 8 months post 125km Death Race and how fitting...I receive my finishers coin and my freak injury finally appears to be on the mend:).

My closest buddies know all of the crazy details (thank you for putting up with me:) of my bizarre ankle injury but I thought I would bring the rest of you up to speed so you know why I have been doggin' it over the past 3/4 of a year.

If you had told me I would be just starting back to hills and speed 8 months after that dam race...you know I would never have done it! Even though it was a blast and an amazing experience...

I felt amazing during the race...my support team, Jen, and I were celebrating because I did not suffer any injuries during the 20 hour adventure. I felt great after the race! Well, OK, it was hard to climb in and out of the VW van the next day but I think that is to be expected after your first ultramarathon:) BUT...turns out there was a bizarre injury brewing...one that didn't turn up for 7-10 days post race.

I got... wait for it...

O.C.D.

Now now now! Not THAT kind of OCD! Osteochondritis Dissecans. Or an Osteochondral fracture...specifically... to the medial dome of my talus (inside, top of my ankle bone).

This is kind of a rare type of fracture, more common in children, and not one that you would pick if you had to choose one. It usually happens during a bad ankle sprain, when the foot goes over and the talus and the tibia (leg bone) smash into each other...where they shouldn't. The damage can cause loss of circulation to the bone...which results in slow death to the bone tissue...eventually causing lesions, fractures or worse- chunks of bone falling off. There are varying degree's of severity.

How did this happen to me? They don't know. I don't know. But 'they' (surgeons) came up with a theory that it happened during the race when I rolled over on my ankle. I took a roll about 45k into the race...I remember it clearly now. It wasn't bad at all. I walked it off and carried on for another 80k without any issue. They figure the continuous running may have compromised the circulation after the bones made contact during that sprain. It took a while, but after 1-2 weeks the bone tissue died. That is why I had no symptoms for a week or more. Then the shit hit the fan, the ankle locked and I was off my feet, in tears of pain, unable to walk or work fully for weeks.

Why me? Who knows. It is a freak fracture and one that could happen ANY time you roll your ankle. It is a bad kind because it is in the joint- not just the long part of your bone. Joints are full of fluid. Bones don't set in fluid. Not very fast anyways.

Long story medium. Took 6 weeks until I got some answers. X-ray...nothing. CT Scan...nothing. Chiro, physio, sports med doc...? Last September, while camping in the middle of nowhere north Island, I happened to meet a retired pediatric surgeon who worked in one of the busiest childrens hospitals in California... He diagnosed me on the spot. Amazing.

Brilliant man who has more experience than you can imagine with OCD. He was hopeful that I would recover on my own after 6-12 months. He thought the MRI would show the severity and determine if surgery was required.

Got the MRI which confirmed his diagnosis and ruled out surgery as an option for treatment. The local surgeon was not too optimistic and wouldn't guarantee me a complete recovery...thought I might have to get used to living with early arthritis symptoms ...kind of glass half empty if you ask me...

I was just starting to walk without a limp and a locked ankle at that time. It has been a long slow and very painful road to where I am today.

I started running for 1 minute in November.

This past weekend I went for my first successful mountain run...chasing my billy goat friend, Liz up up up the downhill biking trails. My legs were burning...my lungs were on fire...it was the most amazing feeling and I loved every minute of the suffering:))

I'm listening to my body and giving my ankle at least a full year before I try anything crazy on my two feet again...so, if you see me doggin it out there...you know my story!

Your legs are a gift, not a given...but you know that, don't you?
GO MAKE THEM BURN!

SS

Trail Running Tips & Tricks

TRAIL RUNNING TIPS & TRICKS!

The days are getting longer, the snow level is rising, and your trail runners are itching to hit the dirt! Grab a buddy, a map and your sneakers and get out exploring the trails in your area this month!

Trail Safety Tips:Whether you are a first time trail runner or an experienced ultra marathoner, trail
running safety should be a top priority before you hit the trails.

· Buddy Up. Run with a buddy in new or remote trails and make sure to
leave word of your route. This way, a search party will waste no time
heading out to find you if you don’t return on schedule.

· Take the right gear with you. This includes a whistle for
communication, map of the area, water, a quick energy snack, basic first
aid kit including any medication that you may need, and a cell phone
(some remote trails do not have cellular service so check first!).

· Be aware of your surroundings! Learn some basic map reading and
navigation skills before you venture off the beaten path. Having the
ability to identify landmarks and navigate using terrain features can help
you avoid wrong turns and decrease anxiety if you do go astray. Map
reading skills will allow you to explore a new area with confidence that
you will return to your car!

Trail Training Tips:Trail running requires additional balance, agility and co-ordination than your
usual road run. This means you need to be alert and ready to react to the ever changing
path in front of you. Here are some tips and tricks to remember:

· Form: Don’t forget about your running posture in the trails. Run
tall, chest high, shoulders down and back, hips forward. Good
postural alignment will help you run more efficiently. Relax those
arms, keep the hands loose and enjoy the scenery!

· Trail Technique: Shorten your stride and increase turnover (how
frequently your feet touch the ground) to improve your reaction
time. On technical sections such as sand, loose dirt/gravel, water
and rooty areas, shorten your stride even more to react quickly
and avoid slipping.

· Hills: Think in thirds. 1st third shorten your stride length and
increase turnover slightly, 2nd third maintain your pace, final third
give a little push OVER the top and down the other side. Stand
tall, drive back arms, keep your head up and look over top.

· Down hills: On an easy grade lean forward slightly, lengthen
your stride, and let gravity do the work. If it is too steep/technical
or if you feel out of control shorten your stride slightly and increase
the turnover.

Sarah Seads is a passionate trail runner and the owner of Equilibrium Lifestyle
Management (ELM)a group fitness and personal training company in the Comox
Valley on Vancouver Island, British Columbia. Contact ELM for trail maps and
information about trail running adventures on Vancouver Island.