Gifts to Inspire Anyone & Everyone

Hello Friends of ELM!

Christmas is just around the corner (in case you hadn't noticed:) and I thought you might like a little help with your last minute shopping... If you need a unique gift that will inspire someone you love then look no further than ELM's little online store!  At ELM we have something for everyone on your list and for any budget.  Give the gift of health. Shop local if you can.  Win-Win:)  Oh, and receive a complimentary super rad ELM t-shirt (see the super rad design below) when you spend $200 or more this December:)  Happy shopping!










 

Under $10

ELM E-books!  NRG Foods that will move you and Fit & Free are both available as e-books in the ELM store:)

Skipping rope!  Great stocking stuffer! Email info@elmhealth.com to have one delivered to your door.

SCORE video downloads!  Help a friend overcome fitness obstacles by having a workout video delivered directly to their computer.

Under $15
NRG Foods that will move you!  2nd edition will be hot off the presses by Weds December 19th!  Pre-order your copy today by emailing info@elmhealth.com

Under $20
 Fit & Free: Seven Steps to Achieving Fitness for Life.  Who doesn't need a little motivation to overcome inertia or keep on moving?  This step by step book will help anyone with a goal of living a more active and vital life.

Mini Bands (set of 4) or Stalastix Tubing.  Have gym will travel!  This is the least expensive way to start your own home gym.  Don't be fooled by flashy marketing infomercials- you don't need fancy gym equipment to get a great workout.  Bands and Tubing are an awesome way to get fit at home, outdoors or while you are on the road. Email info@elmhealth.com to have bands delivered right to your door!

Learn To Run! Online Training Plan   Share ELM's tried and true Learn to Run program that has successfully coached hundreds of runners from the couch to running 20 minutes on a regular basis:)  Starting slowly and building gradually are two important keys to success when learning to run.  Give the gift of running to a friend!


Under $40

ELM Annual Membership!  This is the gift that keeps on giving all year long!  Discounts on all of ELMs classes, at our local sponsoring businesses and seasonal Members Only low or no-cost events throughout the year!

Online Triathlon Training Plans!  Do you have a friend who has always dreamed of doing a triathlon?  Or perhaps they have gotten their toes wet and are ready to dive in the deep end and improve their results?  This fun gift will be sent directly to their computer so they can begin training right away!

Under $60

Yoga...for Athletes!  Looking for the perfect gift for the already active person on your list?  Look no further!  Runners, bikers, skiers, hikers all tend to have one thing in problem...they don't spend enough time on their flexibility!  This 6-week program will help them release tight muscles and take a deep breathe in their busy schedules.

 

Under $70
Run Tech Workshop.  This specialized workshop with Kinesiologist, Sarah Seads, is the perfect gift for any runner on your list.  Video analysis, corrective exercise and drills and skills to improve running form.  This 2.5 hour workshop will give them a lifelong set of tools to improve their running!

  






Under $80
Need for Speed! Do you know a runner who would like to be faster?  Who doesn't?!  Give them a priceless gift of 6-weeks of coached speed training sessions with Sarah Seads.  Weekly coaching, education, training sessions and homework to take their running to the next level this year.  The tools in this clinic will last a lifetime.










Under $100
Full On Fitness & Nutrition 10 Week Challenge.  This 10-week Challenge may be just what you or a friend needs to reach your goals this year.  Add this Challenge package onto any ELM Fitness Adventure and watch the results soar.  Before and after fitness testing/ body composition assessments, personalized training plan, grocery store tour, weekly fitness & nutrition coaching, weekly nutrition tracking, training manual and t-shirt!

 

OK there are some ideas to get you started...and that is just the beginning:)  Give us a shout if you have any questions!
Cheers,
Sarah.

12 Days of Christmas Workout Part Deux

 Look.  I didn't say it was going to be easy.

Here is another holiday inspired workout.  Inspired by the 12 Days of Christmas and the Hedgehogs on your desk.  Yup, I can see them from here.  Chuck those hogs and get your body movin' with this workout asap!  And... I double dog dare you to do it in less than 45 minutes...

Warm Up 5mins
Complete each exercise for number of rounds based on where it falls in the 12 Days of Christmas. Don't do everything all over again each time for this one (unlike the song).  Just do 1 then 2 then 3 etc until you (finally) reach the 12th day. Think of this as 12 wonderful presents that I am giving you.  Enjoy!

1. * 10 hill sprints
2. * 10 wide & 10 narrow push ups
3. * 90 skips 30jacks
4. * 10 jump ups alternating with 10 jump downs
5. * 10 plank hops with 5 sec hold rest
6. * 10 sky reaches alternating each side
7. * 30 step sprints with 15 step rest (count one leg)
8. * 5 power dips with 10 sec rest (push hard off the bench-try to lift off!)
9. * burpee push ups
10. * 5 pistol squats each leg
11. * 3 pull ups with 10 sec rest between each (jump up if you have to!) OR decline push ups
12. * 8 jump lunges or walking lunges (yes, each leg)
    
    

Is Change as Good as a Rest?

Is change as good as a rest?  

Well...I don't know about that.  Apples and oranges if you ask me.  Rest is a powerful creature- too little rest and chaos follows...too much rest and the weight of inertia settles in.  

Change is an entirely different animal all together.  It can occur slowly, organically and seemingly without detection over time.  Or, it can happen with wicked speed and force, ripping away life as we know it and revealing an unknown world.  (Oh ok, there maybe some shades of grey in between but a little drama never hurts;)

Everyone approaches change with a different perspective.  Many of us hide from it.  Avoid it.  Pretend we don't see it:)  Some of us are actually drawn to it.  Embrace it.  Seek it.  Even need it.  Regardless of where you are on the scale, I think you will agree that change is...well...uncomfortable.  Moving from that which we know to that which we do not know is always a little uncomfortable.  Rough, twitchy, shaky, awkward, rigid, messy, clumsy...I am not sure of the right word here...but it is anything but smooth or flowing.

So why on earth would we ever step over the edge into change if it is so uncomfortable?  

Change stretches our perspective.  It not only expands our physical world but also our mental image of our outer limits.  Our personal edge gets bumped out a bit further.  The sky lifts a little higher.  Our horizon moves outwards and we create space to grow into.  Change expands our capacity for living as human beings.

Change does not have to be massive to have impact on our lives.  Small changes can result in powerful shifts in our physical, mental and emotional selves.  Small changes can also light a spark that moves forward igniting more and more small changes...until...one day...boom!  You are in an entirely new world.  

Routine is wonderful, don't get me wrong.  There is true comfort in the routines of our life.  In contrast to 'rest', too much change can create chaos.  And too little change can also bring the weight of inertia with it.

Ready to feel a little uncomfortable?  

Are you ready to step over the edge and expand your horizon?  When is the last time you did something new?  Something you weren't good at?  Something you didn't know how to do?  The older we get, the less we try new things it seems.  Perhaps that is one of the reasons that children have such endless imaginations...the universe is their limit...they are expanding their horizons each and everyday with new challenges and concepts of reality.  

This month I have been stepping over my edge and trying a few new things.  (This is where this blog post grew from if you are wondering;).  What started as a strategy to distract myself from the dark days of winter, has turned into a fun personal adventure;)  

Last week I went to my first dance class.  EVER.  Yup.  Hip Hop at Triple Heat baby.  Who can't benefit from a few new moves?  How was it?  Fun, of course!  What surprised me was how much my head hurt, however.  Stretching your brain is a great workout for it! And hip hop is better than cross-words (and more fun) I say!  The week before it was a new yoga studio and class at the Asana Room.  I thoroughly enjoyed the instruction of a new teacher and the energy of a new space.  And last Friday I spent an hour with Cross-Fit coach, Mark, at Titanium to get an intro to the Olympic Lifts.  Clean and Jerk anyone?  That hurt my brain just as much as hip hop lol!  Trying to lay new patterns in a strong mind-body can be just as challenging as starting from the beginning...if not more?  I am looking forward to trying a few more new things this winter.  Not only is it great for personal growth but it is also a great way to meet new people and explore what the Valley has to offer.

And now... I have a challenge for you!  

I challenge you to try something novel this month.  We are having a December Challenge over at ELM...come on over and check it out and then I encourage you to post your Challenge.  What will it be?

Cheers,
Sarah.

And the Winners Are...

Don't you just love winning free stuff?  

I love giving it away ALMOST as much as I love winning it:)  You have to enter to win and we had 60 people enter the ELM 11 Year Birthday Give Away!  Now it is time to announce the names of 8 lucky winners!!

Thank you for entering the draw and sharing your thoughts about where you would like to see ELM grow in the future:)  Your feedback is so important to me and it helps us shape our programs and plans.  We exist to help you reach your health and fitness goals so THANK YOU!

And the winners are...

• $100 ELM Fitness Adventure Dollars!! ... Kerri Brownie!  GRAND PRIZE WOOHOO!
• 1 pair of Ryders Sunglasses ... Arran Kerrigan!
• 1 copy of Fit & Free by Sarah Seads ... Murray Galloway!
• Salomon Buff ... May Reimer!
• Salomon Buff ... Karen Langhans!
• Salomon Buff ...Anne Leung!
• Salomon Buff ...Crystal Mather!
• Salomon Buff ...Ed Houlihan

Congratulations!  I will have your prizes with me at the ELM & Extreme Runners Customer Appreciation party tomorrow night!  Let me know if you cannot attend and we can arrange for an alternate pick up.

Cheers!

Sarah.

 

I Challenge You...

 

DECEMBER CHALLENGE TIME!If this sounds like deja vu that is because it is!  Once again I am challenging YOU this December!

 

Things are starting to feel festive and you can tell the holiday season is upon us. There seem to be plenty of things that pull us in a million different directions during December and it is oh-so-easy to lose your fitness focus...don't let it happen to you this year!

Sticking with your fitness program is even more important during this month filled with parties, goodies, late nights and travelling. As you know, stress- be it good or bad- can wreak havoc on your health in the short and long term. Regular physical activity is one of your best tools to handle it! So, rather than waiting until January 1st to start your fitness resolution I CHALLENGE YOU to begin today!

Here is my challenge to you::

Pick your own December Challenge with the goal of increasing your fitness by January 1st rather than starting on January 1st.  Your mission is to be MORE FIT ON JANUARY 1ST THAN YOU ARE ON DECEMBER 1ST.  Choose at least one aspect of your fitness that you want to focus on and go for it! Strength, endurance, flexibility, body composition, power, balance, agility- you name it then do it!  Every day or every other day, but put your focus on your challenge so that you come out ahead at the end of the year. 

 

JOIN THE ELM DECEMBER CHALLENGE!

WHY join the ELM December Challenge? Not only will you put your goals at the top of your personal priority list but you will also find MOTIVATION through accountability to others. Say your goal OUT LOUD and you are more likely to reach it.

Here is how it works:
1. Go to the ELM Facebook page and RSVP to the event: ELM December Challenge
2. Decide on your challenge
3. Post your challenge on the event WALL
4. Check in to let us know how you are doing!  Post photo's, share stories, and ask for support if you need it!

There are no fancy prizes or awards for reaching your goal (but you can set your own reward up:)just the satisfaction of putting your health first!

So...what's YOUR challenge?

Need some ideas? Check out my 12 days of Fitness for a list of ideas to get you thinking about your own December Challenge. Then geterdone!

IDEAS FOR YOUR DECEMBER CHALLENGE!
1. Hamstring Flexibility- legs on the wall for 3 minutes every night!
2. Balance Challenge- single leg, eyes close every morning, work up to 1 minute!
3. Core Challenge- Front Plank during the commercial break of your nightly tv show
4. Hill Challenge- Run hill repeats once per week and attack hills whenever you come to them the rest of the week (on foot, bike or ski -not in your car please).
5. Agility Challenge- Incorporate lateral movement & agility drills (grapevine, fast footwork) into every workout during the week.
6. Cardio Challenge- accumulate a minimum of 250-350 minutes of cardio per week.
7. Strength Challenge- 50:50 complete 50 push ups and 50 sit ups every day.
8. Yoga Challenge- calm your mind by spending at least 20 minutes every day on your yoga practice.
9. Weak Link Challenge- Complete 1 strength exercise for your weakest muscle/ movement and 1 stretch for your tightest muscle/movement every day.
10. Speed Challenge- Complete 5 minutes of speedwork into every workout this month! Can range from 10 seconds to 5 minutes.
11. Power Challenge- Add in power by including an upper body (plyo push ups), lower body(jump squats) and core (med ball sit ups) alternating between the 3 every day this month.
12. Endurance Challenge- add 5 minutes to the end of all your workouts this week- add up to 5 more minutes each week:)

13.  Best shape of my life Challenge- well...you know what to do;)

I would love to hear your ideas! Now...what will my challenge be?? 

SS

12 Days of Christmas Workout

Sounds innocent enough, right?  HA!  Try this holiday inspired workout next time you need some motivation to put away a good hard effort.   

This morning we wrapped up the fall session of Sunrise Bootcamp with this 12 Days of Christmas Workout.  We used all body weight exercises but you could swap in exercises with free weights, bars, balls bands etc.  The sky is the limit, really.  Just be sure to include a few of your least favorite exercises to get your moneys worth, of course;)

Congrats to my ELM Sunrise Bootcamp recruits for finishing the fall session with a bang!  I hope our post workout celebration was worth every moment of pain:)

We have added 13 new classes to the ELM December Calendar- so be sure to join us for some fun and challenging fitness leading up to Christmas break!

12 Days of Christmas Workout

 

Complete each exercise acumulatively...just like the song!  On the first day of Christmas...la la la...adding onto the previous exercises each and every time... until you reach the 12th day and do them all one final  time:).

1 Run 200 metres

2 Burpee Push Ups

3 Plank Ups - go from low plank to high plank 3 times

4 In Out Abs (upper and lower lift together)

5 50 Jump Ropes

6 Forward Frog Squat Jumps

7 Power Dips- explode up!

8 See Saw Planks- move body forward and back to start

9 Split Squat Jumps (lunge, jump and switch legs...9 each side)

10 Sky Reaches (on back feet in the air reach to opposite foot...10 each side)

11 Side Plank Lifts (on side on hand or forearm and feet, drop hips down and up 11 each side)

12 Knee Tuck Jumps (jump both legs together, bringing knees as close to chest as possible)

Happy Holidays from ELM!

December Holiday Classes!

HELLO FRIENDS OF ELM!
We are just a couple of weeks away from the end of our fall session and we just aren't ready to call it quits...so we are adding some December Holiday Classes to the ELM Calendar next month! You can look forward to a few bonus weeks of Sunrise Bootcamp, Baby Bootcamp, Fresh Air Fitness and a special Christmas Light Run on Monday December 10th! Continue to improve your fitness right up until the week before Christmas- when we all need it most;)

Bring a Friend! Do you have a friend that might like to try one of ELM's classes? They can join you during your December Holiday Classes by simply bringing a donation for our Christmas Family Hamper!  Suggested donation of $10 or non-perishables are welcome;)

Get ready to get into the spirit...December is right around the corner!

Happy Holidays from ELM!

Cheers,

Sarah.

Pacific Crest Trail Magical Journey

Happy Wednesday:)

Here is some powerful inspiration to push you 'over the hump' of the week...Sit back, turn up the volume and enjoy this visual journey along the Pacific Crest Trail.

Thanks to the 'Adventure Blog' for sharing another awesome video of supernatural mother nature;)

One day I will travel along this trail too...


http://vimeo.com/goldpaintphotography/withintwoworlds

Your worst nightmare

I spent the weekend in Vancouver at the CanFit Pro Fitness Conference. Thousands of Personal Trainers and Group Fitness Instructors sweating, fist pumping and trying to 'one up' each other with brutal exercises, intervals and the latest fitness equipment.  Working out from 8am until 6pm with rooms full of fit, hyper, cheer leading over-achievers.

It was awesome. Your worst nightmare is our dream weekend;)

I imagine some careers might get a little boring after 16 years. Not so for mine. The fitness industry is dynamic, in constant evolution and full of surprises. I love what I do and I am as inspired today as I was when I began my Kinesiology journey back in...well...the day.
Stoked to find out what the next 16 years will bring...



Happy Trails,

Sarah.

Happy Birthday ELM!

Happy Birthday ELM!

We are celebrating 11 super fun, super rad, super awesome years of fitness adventures this month...thanks to YOU!  And we are doing it by giving YOU some presents! We have some awesome draw prizes to give away including:

• $100 ELM Fitness Adventure Dollars!!
• 1 pair of Ryders Sunglasses
• 1 copy of Fit & Free by Sarah Seads
• 5 Salomon Buffs

Wooohoooo look at all that loot! All you have to do to enter is complete ELM's 11 Year Birthday Give Away online survey. This quick survey will help us help you reach your fitness goals in 2013! Thanks for participating...and GOOD LUCK!

Follow this link to enter: http://www.surveymonkey.com/s/2XW3R8W

Limit one entry per person. Contest closes November 30th. Winners will be announced shortly after that. ELM Members will be given 2 entries over non-Members. Membership pays baby!

Tight Hamstrings?

(note: i do NOT recommend that you google funny flexibility photos...oh lord)



Tight hamstrings?  Calves?  Hips?  Shoulders?  Chest?  Back?  Neck? 

Not YOU, of course.  But perhaps you know someone who does?  If so, please feel free to share this post with them;)

Flexibility isn't just for side shows and show offs.  Why do most of us need to include it in our daily and weekly fitness regimes?  I am sure you have an answer to that- stretch out tight muscles! 

But ... why?

Correct muscular imbalances...over tight/short muscles pull on joints creating a tug of war, potentially pulling the body out of optimal alignment.  'So what?  Who cares about that?'

Your body does!  This sets you up for injury as your body struggles to do what you ask of it while in a compromised position...you're putting it in 'an awkward situation' so to speak;)  Want to lay down the hammer during the homestretch of that 8k?  Go for it!  Then listen as your short hamstring rips before your very ears...

Ask not what your body can do for you, I say...but what you can do for your body!

'So what?  I don't care if I get injured.'  - said, no one, ever...but let's just play along.

OK- but do you want to run faster?  jump higher?  throw further?  Yeah, I'll bet you do.

Well forget about it man!  Short tight muscles limit the range of motion you can create about a joint.  And that = a decrease in your performance.  Greater range of motion means greater speed, power and force potential.  If you don't do anything else to your training except lengthen tight muscles- you WILL see an improvement in your performance.

Want to run faster?  Well, sorry, your short little hamstrings will only let you cover so much ground with each step.  So, instead you better do more interval workouts and add more mileage to your training plan...what, too busy?  hate speed work?  Well, then...I suggest you STRETCH! 

OK all jokes aside....I'm serious!

What are you doing on Thursday nights from 7-8pm?  If it isn't stretching or yoga then saddle on up and join us for Yoga for Athletes starting this week, November 8th!

YOGA FOR ATHLETES!

Running & Yoga...the perfect combination.

Complement your fall & winter training runs with a relaxing yoga session designed specifically for athletes with tight muscles! Lengthen and tone muscles, improve core and postural strength, focus on deep breathing techniques, and enjoy a serene moment in your busy life. This class is the perfect compliment to any fitness enthusiasts training program. Runners, bikers, hikers and other adventurers will not want to miss this rejuvenating weekly yoga practice.
*Option to come for Need for Speed Running Clinic as well.

Part 1:: November 8-December 13th
Part 2:: January 3 - February 7th
Time 7:05-8:00pm
Prerequisite: None!
Instructor: Bryan Hill

REGISTER NOW!

Perseverance Trail Run 2012 Race Report!

Nearly 300 racers took part in this past weekends sold out Perseverance Trail Run on October 28th. The rain stopped just in time and the Cumberland trails held freshly filled puddles making the perfect conditions for a fall trail race! The race was a huge success judged on the ear to ear grins and a sold out event. The goal of the Perseverance Trail Run is to raise funds for the Cumberland Community Forest Society (CCFS). Last year $5000 was raised for the CCFS and race organizers are looking forward to making another significant donation this year. The CCFS is a local society working toward purchasing and protecting additional forest lands in the Cumberland area for recreation now and into the future.

Photo courtesy of JoAnne McElroy

The competition on the 10k course was fierce with nearly 190 racers and many competitive runners toeing the start line. Racers came from all over Vancouver Island for this years event and there were some great battles on the challenging 10k mountain run.

Top overall results in the 10k mountain run:
Males

51:12 Andrew Pape-Salmon
51:25Miguel Larouche
52.18 Brad Crowe

Females

1:00:42 Cheryl Davies
1:02:52 Shauna Connaughton
1:03:33 Kathy Rung

Nearly 100 racers, young and old, tackled the 3k cross-country run through the Cumberland Community Forest trails.

Top overall results for the 3k cross-country run were as follows:

Males

13:49 Nathan Erlandson

15:39 Hugo Henchel

16:02 Ben Prager

Females

15:32 Alison Leroux

15:34 Angelique Kennedy

16:57 Eva Johnson

Lene Curts (Extreme Runners) and Sarah Seads (Equilibrium Lifestyle Management /ELM) co-organize this annual fundraising event along with massive support from Comox Valley volunteers and sponsors. A huge thank you goes out to nearly 50 enthusiastic volunteers who donated their time and energy before, during and after this years race. A special thank you goes to the Comox Valley Search and Rescue and St. John Ambulance teams who spent the day watching over each and every racer on the course.

Photo courtesy of Aimee Asselin

This years race, once again held on Halloween weekend, brought out great costumes and Cumberland Mayor, Leslie Baird came out to judge the Costume Contest. Dozens of fantastic draw prizes were awarded including fresh donuts from the Cumberland Village Bakery for the best costumes. With close to 40 draw prizes donated from generous local business' many racers left with big smiles at the end of the day. A very big thank you to this years prize sponsors: Valhalla Pure, Riding Fool Hostel, Seeds Market, Darkside Chocolates, Rawthentic Eatery, Mosaic Vision, Fruv, Comox Valley Acupuncture, Ascent Physiotherapy, Active Comox Valley, Island Pilates and Fitness, My Tech Guys, Jim Smiley of Remax, Dodge City Cycles, Heart & Stroke, Functional Massage Therapy, Riders Pizza, Edge Energy Bars, Extreme Runners and ELM.

 

Photo courtesy of Shea Wilson

 

The following community sponsors generously supported the race and helped to make this years event a great success: Thrifty Foods, Tim Hortons, Fiesta Quest, ABC Printing, Hi Tech, nrichmedia, Odlum Brown, Mosaic Vision, Comox Valley Record. Landowners including the Village of Cumberland & Recreation, CCFS, Timberwest and Hancock.

Photo courtesy of Aimee Asselin

A complete list of results as well as hundreds of race day photos are posted at www.perseverancetrailrun.com . Overall the race was a huge success so mark your calendars for next year October 27th 2013!

Food Log Feedback

Here is an email I just sent out to a client this morning...food for thought...hopefully it will inspire you to make wise nutrition choices today!
  Hello! I just had a look at your food log online for the past couple of weeks. Some good some bad and some ugly;) I have listed some suggestions below for you. We chatted this week about eating 'as close to nature' as possible as a simple way to improve nutrition and health. I would like you to read this book if you can get your hands on it. http://michaelpollan.com/books/in-defense-of-food/ It is a great book that will help you in your nutrition evolution. The moral of the book is printed right on the cover and makes perfect sense:

Eat Food. Mostly Plants. Not Too Much.

  

This is basically all there is to it. The first point, Eat Food, is critical. Food means 'in it's natural state' or as few steps away from that as possible. It also means that all of the 'food products' that are processed and packaged are to be avoided as often as possible. You know I believe in the 90/10% rule and that there is room for some 'unfood' in there. BUT I would like you to look at your food log for the past 2 weeks as I did this morning. I would like you to identify what is 'food' and what isn't based on this idea. Then, starting TODAY swap that ratio to 90% or better - food.  Not tomorrow. You only have one body- put goodness into it every day and it will take care of you and give you what you need! Think...'as close to nature as possible' starting today... (chickens are meant to run free:)

  

OK enough of my rant lol! Here are my suggestions based on items listed in your food log:

  

The good:

Walnuts/nuts, steel cut oats, fish, vegetables, eggs/chicken/meat (that runs free and doesn't eat processed food either!), olive oil/butter (yup).  (Psst: Where's the beans?)

  

The bad:

White pasta, crackers, alcohol

The ugly:
COSTCO food court anything, fast 'food', packaged food/sauces, margarine (highly processed oils), processed meats

 To Do List:

• Increase the good (think pick it, catch it, grow it, spear it;).
• Decrease the bad.
• Absolutely eliminate the ugly.

Go to it!

Cheers,
SS

Perseverance Trail Run!

Just over 1 week to go until the 2012 Perseverance Trail Run kicks off on Sunday, October 28th! This years event, co-directed by Extreme Runners and Equilibrium Lifestyle Management will once again feature a 3k cross-country romp and 10.5k mountain run in the beautiful forest trails of Cumberland. This race is run entirely by volunteers and supported by generous community partners with all proceeds going directly to the Cumberland Community Forest Society. Last year, racers, volunteers and supporters of the race were able to raise $5000 for the CCFS!

The race starts at 11:00am at No 6 Mine Park in Cumberland, with racer check in open from 9:00-10:30am. Please note there will be NO RACE DAY REGISTRATION THIS YEAR!  Pre-race registration is required for this years event, which also has a cap of 300 racers. Participants can sign up at the regular price of $20 for adults and $15 for kids up until October 26th before late fees kick in.

Racers can look forward to a fun and challenging trail run, delicious post race food provided by Thrifty Foods and massage by donation with Functional Massage Therapy. All racers will be entered into a post race draw for fabulous prizes provided by Brooks, Valhalla, Riding Fool Hostel, Ascent Physiotherapy, Island Pilates & Fitness, Dodge City Cycles and many more local sponsors. Go to www.perserverancetrailrun.com to view the current list of race sponsors!

The Cumberland Community Forest Society is a group of residents of the Village of Cumberland dedicated to purchase local forests for recreational and aesthetic purposes. Their work has ensured the protection of over 150 acres of beautiful forest surrounding the Village of Cumberland. The annual Perseverance Trail Run is a great way to support this local cause and ensure that more forests are protected for the future. 

This is a great opportunity to test out your Halloween costume and there will be a prize for the best costume on race day!  Costume contest will be just before Pre-Race Announcements this year, around 10:40am...so we can check you out before you drag your costume through the mud for 10k!

Pick up registration forms at Extreme Runners, 436 5th st, or go to www.perseverancetrailrun.com to check out all the details and register online!

PS we are in need of a few more course marshal's so please email info@elmhealth.com if you cannot race but would like to be a part of this years event!

Cheers,

Sarah & Lene

Trail Running Tips: Trail Speed

I have just posted 3 new Trail Running articles on the ELM Resource Page for your reading pleasure:) Didn't know ELM had a Resource Page? Well now you do! There are close to 30 training articles just waiting for you so head on over!




TRAIL RUNNING TIPS: TRAIL SPEED
Sarah Seads, BA Kinesiology

Speed work comes in many forms.  From V02max intervals to race pace repeats and anaerobic threshold runs, there are plenty of ways to increase your running fitness through speed work.  But there is a style of speed work that is unique to trail running and one that can only be improved upon by running in the trails...Trail Speed. 

 

Trail Speed is the ability to move quickly over varied terrain.  This means keeping the pace no matter what obstacles come your way.  Trail speed will improve simply with experience- just as it will on a mountain bike.  With experience comes confidence.  With confidence comes a shift in perspective.  Obstacles appear smaller.  The same terrain feels less technical.  Your feet move faster and you push harder over roots, rocks, logs, ups and downs. 


Training specifically for trail speed will improve this skill exponentially, however.  Including weekly intervals of 'trail speed training' will go a long way to improve your confidence, quickly.  This can be accomplished during a run similar to what we did this week or a 'fartlek'(speed play) run. 

Start by running faster over sections of trail that you are very confident on.  This will turn into a fun interval session of various lengths during your run.  Aim to stay light on your feet as if dancing amongst the roots and rocks- never committing to landing with your full weight.  By staying light, you will move quickly and be able to react fast to the changing terrain. Keep your head up and look ahead so that you can anticipate upcoming obstacles and pick your 'line' in advance. The faster you go, the further ahead you need to look.

Next, work on trail speed intervals for a set period of time, say 1-3 minutes, where you aim to keep your speed up regardless of what comes your way.  Within reason of course;)  Safety is always the first priority so it is important to stay within your abilities on the trail.  There is no point in trail speed training if you end up on the couch with a sprained ankle!  Over time, you will notice that your perspective has shifted and you are able to move much more quickly through more difficult terrain.

Happy Trails!

Sarah.

 

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. www.elmhealth.com

My Opinion

I am occasionally asked by students to answer their questions about Kinesiology, fitness and health for their own interest or for school projects.  This week I received some great questions from a grade 10 student in the Valley and fired off some quick answers to help her with her school assignment.  Some of her questions were unique and thought provoking...and made me think;)  Have a read through and consider how you would have answered these questions...  

Disclaimer: My answers below are not the gospel...merely my opinion.

Cheers,
Sarah


Q: Why did you choose your career?

A: I had a lifelong passion for sports and fitness but originally went to university to become a writer. I injured my back working as a tree planter and ended up in Physiotherapy as a patient. That is when I learned about Kinesiology and entered the program at UVic.


Q: Why is physical activity so important to you?
A: For so many reasons- some of which are hard to put into words. Personal health and longevity of course. And of course the health of our community and the future of our children. But there are so many more benefits that can be gained through movement...that inactive people may not have realized. Self confidence is a huge one. This builds and builds with every step taken and every challenge tackled. Joy is a huge one as well. Humans are meant to move and there is a joy that comes from participating in physical activity- once you find the activity that meets your needs. I could go on and on but let's go with that for starters;)



Q: Do you agree with society/media’s view of the “perfect body”?
A: Hmmmm...different industries have different definititions of the perfect body to start with- look at the modelling industry vs the 'health' industry. And no, there is definitely no 'perfect body' in my opinion.


Q: What is your opinion on the obesity rates, especially those of children and youth?
A: Unacceptable in an educated first world society. Understandable due to compounding variables such as affluence, the 'food' industry, lifestyle and society changes over the past few decades. Terrifying to envision the future condition of our population, health care system and effect on our society.


Q: Do you believe that an addiction to working out is healthy?
A: Hmmmm...the word addiction turns any good thing into a bad thing. When the addiction is driving the choice rather than the individual making the decisions this may turn activity into an unhealthy thing (over exercising to the point of it becoming unhealthy and doing more harm than good to the body). Addiction is a very complicated topic and one that should perhaps be addressed by a qualified psychotherapist.


Q: In your opinion what is the minimal amount of daily exercise a person should do?
A: 30-60 minutes per day of movement at the VERY minimum. That includes walking and light to moderate activities. We are meant to move! Not long ago we all moved for 6-10+hours per day before our society became sedentary. I think people forget this.


Q: Do you believe that all the weight-loss pills and medications are scams?
A: Hard to say 100% but I believe the majority of 'pills' are (useless at best and potentially dangerous at worst). Prescription medication aside.


Q: Do you think that skinnier people are treated better by society than the overweight?
A: In the adult world I do not see open discrimination towards overweight people in my own day to day life. But I know that this is different amongst school aged children. Children often treat other children poorer if they are different in any way- be it overweight, awkward, taller, shorter, etc.


Q: Do you think that fitness is the most important aspect to a healthy lifestyle?
A: No- fitness is only one of many pillars of health and must be balanced with the others. Fitness, body composition, nutrition, mental health, emotional health, social health are a few of the other areas that make up a healthy lifestyle.


Q: What would you say to all the young teens that hate their bodies because of society’s opinions?
A: Hmmmm...that hurts me just to think about anyone 'hating' their body. Your body is part of you and is the only one you have. It will take care of you if you love it, nurture it and use it the way it was made to move. Our bodies are a gift- not a given. We do not know what tomorrow will bring and must enjoy every moment that we have to move and reach towards our dreams. Life is short and that body is precious. Enjoy it! Many people do not have that gift.