Team ELM Kicks Snow at the Yeti!

Woooot Wooot! Team ELM takes first place in the Mt Washington YETI Sprint Course!

Nice work Team ELM! What a fun day up on the mountain:) It was a windy and cold one but in the end this years Yeti was just as fun as years past. We had a rockin' roster looking for a good time and nearly everyone took home a medal in their individual categories! Solid results! You can check the complete results out on the Yeti website which should be updated in the next day or so...

Congrats to Team ELM- thanks for coming out!
Shauna Connaughton- first place woman overall in the 5k!
Lynn Swift- 2nd place in her cat!
Kerri Brownie- all smiles in her first snowshoe race!
Deborah Adams- first place in her cat!
Gail Martindale- first place in her cat!
Sarah Burrell- woootwooot!
Greg Young- 3rd place in his cat!
John Wall- 2nd place in his cat!
Debbie Wright- way to go!

This years course was completely different from previous years and personally, I liked it much better! Instead of a nasty epic climb off the start, we got to enjoy some downhill, some undulating single track and much less extreme elevation changes. Much more flow and better views along the way. On the first section of downhill single track I fell into a tree well and got stuck up to my hip! Dragged myself out and heard the guy behind me groan when he fell in after me!

After what seemed to be forever and ever, we came to the ponds and made our way back to the Raven lodge on the home stretch. A little hill to the finish line was a bit mean, but made for a good lung burn to get across the line. The longest 5k you will ever run!

Every year I taste blood at the finish line and get a good smokers cough going for a day or so following that race. That is how I know I was pounding the VO2max and exploding the little alveoli in my lungs. It's a good thing! Great start to the year and a killer workout to force the body out of long slow mode.

Good times, great organization, fabulous volunteers (THANK YOU), lots of prizes and a great atmosphere...see you next year!

Sarah.

Wow...Top Personal Trainer...again!

Local Fitness Professionals, Voted Number One in Western Canada.

Two Comox Valley fitness professionals have recently been awarded top honors by Get Out There Magazine in the national 2011 Peoples Choice Awards. Sarah Seads of Equilibrium Lifestyle Management (ELM) was voted Best Personal Trainer in Western Canada and Island Pilates and Fitness (IPF) received the top spot for Best Yoga/Pilates Studio in Western Canada.

IPF owner, Leanne Zdebiak-Eni was thrilled to receive so many votes for her Pilates and fitness studio which has been operating in the Comox Valley for 9 years. “I was blown away when I heard the news, especially as I wasn’t even aware of this contest. Thank you to everyone who voted for us and I must express my gratitude to our exceptional team of instructors. Without their professionalism, commitment and dedication, IPF would not be the vibrant studio that it is today” said Zdebiak-Eni.


Sarah Seads was stoked to learn she had received the Best Personal Trainer award for the 2nd time since 2009. “Being based out of such a small community, it was an awesome surprise to receive this award once again. It warms my heart to know that so many of our clients took the time to vote for us. I am continually grateful to be a part of such a supportive community!”

You can learn more about these top fitness professionals by visiting their websites at www.elmhealth.com and www.islandpilates.ca

THANK YOU THANK YOU THANK YOU!

Sarah:)

Don't be that Awkward Runner!

Have you ever seen yourself run?

Now is your chance to have your running gait analyzed so you can start 2012 on the 'right foot'! Sign up for ELM's Run Tech Workshop this Sunday, January 15th (today is the DEADLINE)...become more efficient and stop being an 'awkward runner' LOL!

Included in this 2 hour specialized workshop:

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

Check out all of the workshop details on the ELM website...

Lose It!

How is it going folks?

Still focused on the prize? Are your goals still crystal clear? I hope so...it is only January 10th LOL!

If weight management is on your list of goals for 2012 then you are not alone. Reaching and maintaining a healthy weight is on everyone's mind this time of year. And so it should be- all year! We know the benefits of staying at at healthy weight- I don't have to preach to the choir so to speak. Go ahead and list 5 health benefits right now...

So we all know WHY...

And really, we all know the basic formula for HOW...calories in vs calories out... you need to create and stick to your personal calorie budget. How do you know what your budget is? The simple answer is:

If you are gaining weight and you don't want to, you are over budget.

If you are losing weight and you don't want to, you are under budget.

Simple right? Well...that is cuz it is.

I know I know... you 'eat really well'...and 'eat really healthy'...and 'rarely eat junk food'...Good for you- that is awesome! But...it is not only WHAT you eat...but WHEN you eat...and most importantly HOW MUCH you eat.

No whining that your calorie budget is so much smaller than your friend Susie or your husband John...genetics are a b*&^% LOL. Of course you can alter your metabolic rate with more exercise, eating frequent small meals, increasing muscle mass, training your body to burn more fat as fuel etc... But you still need to work within your own personal budget.

If it is accountability and a reality check that you need then you are in luck! There are a wide range of fantastic online programs that track activity and nutrition and give you instant feedback on your progress. My two faves are:

www.fitday.com

www.loseit.com

So easy to use...so effective...and such simple tools for reaching your goals! Some people find they need to track their activity and food intake over the long term in order to stay within their healthy budget. Is that so bad? I don't think so. I think that is a small price to pay for long term success, health and longevity. We are always told to track our finances, stick to a budget and stay focused on our financial goals each day/week/month...so why do we beat ourselves up when we need to use the same system for our weight? You can't always do it on will power alone- don't believe that for a minute! There are great tools out there...don't judge your motivation...be happy when you find something that works and go for it!

Cheers and happy weight management,

Sarah.

January Fitness Adventures

Last week to register for all of ELM's January Fitness Adventures!


The power of a group is amazing...support, accountability, friendly competition, comraderie, energy and inspiration are all part of this power.




The ELM trainers and fearless leaders are ready to to rock and help you along your 2012 fitness journey! ELM has plenty of group fitness options for you to choose from this winter so check out the pics below and follow the links for complete details on the ELM website.


Don't delay your registration if you plan to join us for fun, group fitness this winter...sign up today to secure your spot!

NEW: Run Tech Workshop Sunday, January 15th 9:30-11:30am. Running Video Analysis, Technique instruction and Exercise Prescription. Topics include biomechanics, mid-foot stride, introduction to barefoot running, drills and strength exercises. Space is limited so register early! Deadline January 11th!

Need for Speed & Yoga Part 2: Thursdays Run from 5:30-7:00 with Yoga from 7:05-8pm. Starts this Thursday and runs for 6 weeks. Some space still available- contact ELM fmi!

Baby Bootcamp! Tuesdays 9:30-10:45am January 10-March 13. Deadline this Friday and spaces are filling up quickly!

Womens Learn to Run Clinic! Tuesdays 5:30-7:00pm January 10-March 13th. Deadline this Friday. Complete beginners and Novice runners welcome!


SCORE! Core and stretch class: Wednesdays 7-8am January 11-March 22. Deadline this Friday. This is the perfect combination to address muscular imbalances- stretch the tight and strengthen the weak.

Fitness Bootcamp: Mondays 5:00-6:15pm, Tuesday/Thursday Sunrise 6:00-7:15am starts January 9th...deadline this Friday!

ELM Members Only Annual Snowshoe Hike and Feast at Coastal Trek Lodge!! Saturday, February 4th, 1:30-9:00pm


Want something you don't see? Let us know! The squeeky wheel get's the grease...

Happy Trails!

Sarah.

Clear Vision

Happy New Year!

I hope you are as excited about this year as I am:)

What does the coming year have in store for you? Well, that, my friend, is up to you:)

It is time to look ahead and create a clear vision of your future!

You know what to do...but here is a reminder:

• Dream Big. ANYTHING really is possible with time, smart training and determination.


• Set SMART goals (Specific, Measurable, Attainable, Recorded, Time-Bound). Pull out a calendar and pick your events/dates. Identify them in order of importance (A/B/C).


• Identify your limiting factors (speed, strength, endurance, skill, etc) and set medium term goals that will help you over come these and prepare you for your BIG goals.


• Create an Action Plan of short term goals that will get you moving and help you take daily steps in the right direction. Setting weekly goals will keep you on track and help you stay focused over the long haul.

You can do it. How bad do you want to, is the real question?

The power of positive intention is undeniable. Whether it is the 'universe' or simply the effect of keeping your goals at the front of your mind, having a clear vision of your intention is a key step.

• Make a list of your goals and post them on the fridge.


• Create a screen saver on your computer with a list of your goals or powerful images that remind you of them.


• Or, create a vision board and put it somewhere you will see every single day. That reminder may be all you need to keep moving forward towards your goals.

Vision Board
Creating a vision board is a very simple but very powerful experience. This is a project that we often complete during our fitness retreats and our participants really enjoy the process as much as the outcome. Here is how you do it:

You will need:
Pile of your favourite magazines.
Poster board
Scissors/glue/tape etc.

Cut out images and text that resonate with you and remind you of your goals. Arrange them on the board however you are inspired to. Put it somewhere you will see it everyday!

Here is my vision board...an inside peek into my personal dreams and goals! It is on my office door and I look at it every day...and it inspires me every time I see it!

Onward!

Sarah.

ELM 2011 Fitness Adventures Slideshow

Goodbye 2011...

Special thank you to all of our ELM Membership Sponsors for your generosity and support over the past year!

Extreme Runners
Is a technical running/walking store with the goal of providing active people with appropriate footwear and clothing. Staff have a considerable range of running and walking experience at all levels, and considerable training and experience in fitting all foot types with quality running and walking shoes.
436 5th Street, Courtenay, BC, Phone: (250) 703-9544
www.extremerunners.com
Discount for ELM members:
10% off regular priced purchases



Mountain City Cycle
Drop in to Courtenay's premier bike shop for professional sales and service.
120 5th st, Courtenay, Phone: 250-334-0084
www.mountaincitycycles.com
ridemcc@telus.net
Discount for ELM members:
10% off all parts and accessories.



Mind Over Mountain Adventure Racing MOMAR
www.mindovermountain.com
info@mindovermountain.com
Discount for ELM members:
20% Off Registration Fee! Contact ELM for your discount code.


Paradise Boutique
Specializing in locally designed swimwear and unique clothing & accessories.
613 Johnson St. Victoria, BC, Phone: (250) 386-6968
http://www.paradiseboutique.ca/
Discount for ELM members:
10% off regular priced purchases.


Zen Zero Raw Juice Fountain
480B 6th St, Courtenay BC, Phone: (250) 338-0571
www.zenzero.ca
Discount for ELM members:
One free shot of wheatgrass with purchase of a drink valued $5 or more


Ascent Physiotherapy
141A Nordin Ave Comox BC. Phone: 339-1039
www.ascentphysiotherapy.com
Discount for ELM members:
10% discount for physiotherapy services provided by Kendra & Kim, RPTs


Riding Fool Hostel
2705 Dunsmuir, Cumberland, BC, V0R 1S0
Toll Free: 1-888-313-FOOL
info@ridingfool.com
www.ridingfool.com
Phone: (250) 336-8250, Fax: (250) 336-8253
Discount for ELM members:
10% discount for accomodations -extended to friends that you refer from out of town!


Comox Valley Acupuncture and Traditional Chinese Medicine
Comox Valley Acupuncture and Traditional Chinese Medicine has a special focus on sports injuries, chronic pain and women's health. Please contact Michelle Hughes, Practitioner of TCM
Phone: 250-334-3630
www.comoxvalleyacupuncture.com
949 Fitzgerald Avenue , Courtenay, B.C.
Discount for ELM members:
15% discount off initial consultation & 10% off regular visits.

Island Pilates & Fitness
Your Source for Mind Body Fitness.
All levels, all bodies welcome.
Web www.islandpilates.ca
Phone: 250.703.CORE (2673)
Email info@islandpilates.ca
303B 13th Street, Courtenay
Discount for ELM members:
One free class with the purchase of a session or punchcard.



Coastal Trek Health and Fitness Resort
All inclusive, personalized health & wellness vacations. Locatedon Vancouver Island, BC, Canada.
Ph: (250) 897 2333
Forbidden Plateau Road
www.coastaltrekresort.com
Discount for ELM members:
15% discount extended to friends and family



West Coast Expeditions Kayaking
“Keep toning your core on a spectacular west coast kayaking adventure! Enjoy professionally guided kayaking vacations and instruction at West Coast Expeditions’ serene remote outer-island base camp.
www.westcoastexpeditions.com
info@westcoastexpeditions.com
250-338-2511 PO Box 3537, Courtenay, BC
Discount for ELM members:
11% discount extended to friends and family



Lotuswear Active Lifestyle Clothing
Come in and checkout out the new Lotuswear store in town!
Email Lotuswear
#6-795 Ryan Road (Superstore complex)
(250) 331-1711
Store Hours: 10:00 am to 6:00 pm Mon-Sat & 10-5pm Sun
Discount for ELM members:
Semi-Annual ELM Members Only Discount Nights


Valhalla Pure Courtenay
www.vpo.ca
250-334-3963 219 5th St Courtenay, BC
Discount for ELM members:
Semi-Annual ELM Members Only Discount Nights


Oh Spa
http://www.ohspa.ca/
1730 Riverside Lane, Courtenay, BC
Discount for ELM members:
10% off spa services


Senju Wellness Room
Aromatherapy Massage with 100% natural oils, Japanese Style Reflexology & Jikiden Reiki
www.senjuwellness.com
At Comox Valley Acupuncture
949 Fitzgerald Avenue , Courtenay, B.C.
Phone: 250 334 3630
Discount for ELM members:
$5 off first visit and any visit after the referral of a friend.


Bayview Chiropractic
Bayview is a full-service chiropractic clinic in Courtenay, BC. If something is interfering with your ability to enjoy life, we can help!
www.bayviewchiro.ca
544 4th St , Courtenay, B.C.
Phone: 250 334 4844
ELM members:
Contact Bayview directly for current ELM details.

Holiday Workout

Hola Amigos!

Here is a holiday inspired workout that you can do anywhere, in less than an hour, without any special equipment. It will be hard, fun, entertaining and push your mental strength. My fastest Sunrise Bootcamp recruits completed the circuit in 35minutes with others closer to 50. This is the perfect way to finish 2011 and burn some calories before your New Years celebrations tomorrow night:). Warm up, workout, drink water and stretch after...enjoy!

12 Days of Christmas

(my Christmas gift to you:)

Complete each exercise accumulatively...just like the song! On the first day of Christmas...la la la... until you reach the 12th day and do them all one more time:)

1 Run 200 metres

2 Burpee Push Ups

3 Pull Ups

4 Plank Feet Jumps (wide/narrow, bum down!)

5 50 Jump Ropes

6 Forward Frog Squat Jumps

7 In Out Abs (upper and lower together)

8 Upright Rows (no equipment- do tricep push ups)

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!

SS

December days

Hello and Happy Monday!
It has been a great week and I have been busy busy with lot's of fun events in between ELM classes and clients.

How is your December challenge going anyways? Building your strength? Bumping up your cardio? What will your fitness look like on January 1st? There is still plenty of time to take your own challenge...

I was honoured to be invited to present at TEDx Comox Valley last Thursday night at North Island College. To be honest, I had no idea 'who' Ted was when I was first invited- but after a quick google search I figured it out pretty quick. What an amazing movement this is! It was so awesome to be part of the local event and amongst such interesting and community focused people. I am so looking forward to the next event and helping to spread the word in the Comox Valley.

The crazy part was how many directions your emotions were stretched over the course of 2 hours. Because the topics and speakers were so wildly varied, so were our emotions. One minute my brain hurt (Self Sustaining Entropy), the next I was belly laughing (Ruth Masters), the next my heart ached (Stage One Drug Trials in Canada) and finally, my spirit was filled up and lifted (Sarah Hagan classical piano). WOW. What a night! You can read more about the speakers from the event here...



Setting up 'props' for our west cost theme on the stage... you can just catch a glimps of my Peregrine Precision Works long board and land paddle to the left of the stage!

Sharing my ideas about Human Potential and the Power of the Mind with an inspiring story of perseverance about my friend Al Bergman. Such an amazing man who we can all draw strength from.

Bootcamp has been under cold & clear skies which is the best weather we can ask for in December!! The sky is the limit and our recruits have been having fun and working hard on getting stronger, faster and healthier with every workout! We are running 7 extra classes this month so be sure to drop in on us for some pre-holiday, shortbread blasting workouts!

Calm before the storm, sunrise recruits channel their energy before another round of sprints!

'Mr. Barry Fit'! Be sure to check out the Odlum Brown Gingerbread & Bears Village up at Crown Isle this week! All proceeds from the silent auction go to support the local Boys and Girls Club:) You have to go check it out...it smells sooooo good in there:)

Looks like snow in the forecast so all you ski bunnies better wax up your boards and skiis! I will be pulling out my snowshoes this weekend if we get the dump they are calling for!

Until then...the trails are dry and clear and we have perfect winter biking and running conditions! My favourite winter weather! Only 2 weeks until the days start getting longer...

Happy Trails,

Sarah.

TEDX Ideas worth sharing

What are you doing tonight?

Comox Valley has 'ideas worth spreading' at TEDx
Comox Valley Echo December 6, 2011

Imagine Comox Valley would like to introduce you to TED, a nonprofit organization devoted to "ideas worth spreading". Originally developed in 1984 as a conference to bring together people from the realms of Technology, Entertainment & Design, TED has since expanded to include community driven TEDx events.

In the spirit of "ideas worth spreading," TED has created TEDx. TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. Our event is called TEDxComoxValley where x = independently organized TED event. At TEDxComoxValley,

TEDTalks video and live speakers will combine to spark deep discussion and connection in a small group. The TED Conference provides general guidance for the TEDx program, but individual TEDx events, including ours, are self-organized.

Imagine Comox Valley is excited to host a TEDx event on Thursday, December 8th at 7: 30 pm at the North Island College campus' Stan Hagen Theatre. Topics will cover a wide range of subjects intended to foster learning and inspiration and inspire deep conversations and connections that matter. TEDx is an opportunity for community members to engage in a rich local dialogue. It is a chance to learn across disciplines and network with others; sharing your inspirations, expertise and insights.

The roster of speakers includes Ruth Masters, Sarah Seads, Pat Maddocks and Dean Addison. Feisty local icon Ruth Masters, known for her environmental activism, will share stories about her life. Sarah Seads, adventure racer and owner of the local fitness training company Equilibrium Lifestyle Management, will speak about motivation and human potential. Pat Maddocks, author of Lethal Dose: One Man's Journey Through a Phase 1 Drug Trial, will share the story of her husband's battle with cancer and speak about the Research with Respect program. Engineer, business owner and educator Dean Addison will present a talk titled, "Self Sustaining Local Decrease of Entropy". The evening will also feature a performance by internationally acclaimed classical pianist Sarah Hagen.

TEDxComox Valley is a free, public event with first-come, first-served seating. Doors open at
7: 15pm and the talks begin at 7: 30pm at which time access to the theatre will be discontinued. To find out more visit the TEDxComoxValley Facebook page http: //www.facebook.com/ TEDxComoxValley.

About TEDx, x = independently organized event

In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized. (Subject to certain rules and regulations.)

About TED TED is a nonprofit organization devoted to Ideas Worth Spreading. Started as a four-day conference in California 26 years ago, TED has grown to support those world-changing ideas with multiple initiatives.

You should come, it's gonna be fun!
SS

December Fitness Challenge

HAPPY 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. Choose 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. 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!


12 DAY OF FITNESS: IDEAS FOR YOUR DECEMBER CHALLENGE!

Need some inspiration to help you pick your own December Challenge? Here are some ideas for you!


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:)

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

Happy December,

Sarah.

What IS up with ELM?

Wondering what ELM has been up to?
We have been busy busy with all things fun and fitness of course! I hear you have missed my blog...and so here is a quickie to tide you over!

ELM's fall classes are on the homestretch and we are getting geared up for the winter session! Watch the ELM calendar for a list of classes, times and locations and be sure to sign up early to get an awesome gift...

When you register for your ELM winter program by December 15th you will receive a FREE 3 class 'Tri Fit' punch card from Island Pilates & Fitness!! This is a special, holiday offer and one that you don't want to miss out on. Thanks IPF!

I have some speaking events on the books that are pretty exciting... Last week I got to relive our Womens trip to Machu Picchu, Peru as a guest speaker at the Courtenay Rotary and next Thursday, December 8th at 8pm I will be speaking about Human Potential & Motivation at the Comox Valley TedX talk at NIC! Please come on down and check out the great line up of speakers they have on board.

Last weekend I went on an awesome 'fitness roadtrip' with Leanne & Jessica from Island Pilates & Fitness as we attended the CanFitPro conference in Vancouver. We all came back with fresh ideas and inspiration for our classes and our clients and I am looking forward to sharing them with you!


The mountains are even pretty in the city... Sweet view from the Convention centre downtown.


Island girls in the big city- watch out! Yoga mats in tow... I am sure the average person would get a kick out of our professional 'conference' but we love it!

Last workshop on Saturday I decided to enjoy a relaxing 'Bodyflow' class to wind down and stretch out. It was a super fun Yoga inspired class to music! Anyone who gets bored in traditional yoga class (I know I know there is more to Yoga than moving!) will enjoy this version as it flies by and follows a nice flow:) Check out similar classes at IPF , like Core Fusion, that combine Yoga & Pilates to music.

What next?

• ELM & Extreme Runners annual Customer Appreciation Night this Friday 6-8:30pm...


• January class registration begins December 1st...


• Ted X Talk Thursday, December 8th 8:00pm...


• 2012 Travel Fitness Adventures to be finalized and announced next month!


• Enter the ELM 10 Year Birthday Give-Away contest before November 30th! Tell ELM what your fitness adventure dreams are and you could win BIG from ELM!!

Hope you are doing well and getting plenty of time in your sneakers in between storms!

Cheers and happy trails,

Sarah.

Perseverance Trail Run 2011 Race Report

Photos by Dave Prothero photography


Mother nature was kind to the 230 trail racers who tackled the Perseverance Trail Run this past Sunday, October 30th. The sun was shining and the trails held freshly filled puddles from recent rains making the perfect conditions for a fall trail race! The race was a huge success with all proceeds going directly to the Cumberland Community Forest Society to assist them in working towards their goal of purchasing and protecting additional forest lands in the Cumberland area.

The competition on the new 10k course was fierce with 155 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
51:11 Andrew Howard
52:21 Neil Holm
53:03 Stephan Jacobson

Females
1:02:15 Ceri Jacobson
1:02:53 Kaley Strachan
1:06:07 Bobbie Taylor

68 racers, young and old, tackled the 3k cross-country run through the Cumberland Community Forest trails. This years race included more ups and downs than previous years but that didn't slow down the racers!

Top overall results for the 3k cross-country run were as follows:
Males
13:47 Matthew Salmon
14:10 Berend Henkel
15:03 Ross Lamon

Females
17:30 Jane Johnson
18:08 Montana Mosher
18:16 Jessica Reynolds

Extreme Runners and Equilibrium Lifestyle Management (ELM) co-organized this annual fundraising event along with fantastic support from Comox Valley volunteers and sponsors. A huge thank you goes out to nearly 60 wonderful and 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.

This years race, once again held on Halloween weekend, brought out great costumes including everything from the Grim 'Sweeper' to Gem and a Jailbird'. 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 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, Zen Zero, Mosaic Vision, Lotuswear, Comox Valley Acupuncture, Ascent Physiotherapy, Active Comox Valley, HiTech, My Tech Guys, Jim Smiley of Remax, Extreme Runners and ELM.

The following community sponsors generously supported the race and helped to make this years event a great success: Thrifty Foods, Tim Hortons, Mudsharks Coffee, 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.

A complete list of results as well as race day photos are posted at www.perseverancetrailrun.com .

Overall the race was a huge success so mark your calendars for next year October 28th 2012!

Are you ready to Persevere??

Ready...Set...GO!

We are getting pumped about this Sunday's, Perseverance Trail Run and hope that you can join the fun! This Sunday at 11:00am we will kick off the 6th annual Perseverance Trail Race with the goal of raising funds for the Cumberland Community Forest Society. This event is entirely run by volunteers who are keen to promote the CCFS and local recreation events for the community.

Come on down to No. 6 Mine Park between 9 and 10:15am on Sunday, October 30th to register for one of two awesome trail running courses:

10.5k...Same route as last year only WAY better... we are running it in reverse for 2011 and we think you will have WAY bigger smiles at the finish line:) Let us know what you think! The 10.5k course is for runners only- no walkers on this epic mountain running course. Get ready for 'breathtaking' views:) 3k course- new territory! We are doing a loop in the CCFS lands for this years 3k course. Lots up short but steep ups and downs, beautiful rich forest, winding single track...fun for the whole family! Walkers are welcome on the 3k course.

Racers at the start line last year! What will be the fastest time on the new course? Will any of the speedsters break the hour mark? Time will tell!

Cows? YUP udders and all (below)! Be sure to wear your Halloween costume and get into the spirit! I hear wearing a cape makes you feel really fast... Once again we will have special prizes for the best costumes in this years race!

Run Away bride Lisa (below)... looking crisp and still very white before the race:)

Save the forest! Course sweeper, Lo (below), in her best costume yet! I heard she had to turn sideways to get through the single track however:) Think about that when choosing your race costumes!

The CCFS will be hosting a post-race BBQ by donation so you can feast on burgers after you cross the finish line! Be sure to bring a set of dry clothes to change into after the race and stick around for entertainment, draw prizes from our awesome sponsors, and awards - NEW: the top 3 in each category will receive chocolate medals this year! Woah!

This is going to be so fun...looking forward to seeing you soon!

Cheers!

Sarah.

Awesome Stuff

Not sure what I like more: the long weekend or the short week:) Thanksgiving weekend brought sunshine, good food, belly laughs and great visits with my family. It was an awesome weekend...here is some of that awesomeness...

Learning to Long board.
Woah! Check out these awesome new long boards from from brother in law, Derek Frechette, of Peregrine Precision Works in Kelowna! Derek suprised us with a custom set of handcrafted longboards complete with ELM anniversary logos and...the twist...land paddles! Derek has created a dry land version of 'Stand up Paddle Boarding' -meets long boarding with these 'land paddles' and they are going to blow your mind!

I am so stoked about the awesomeness of my new long board...now I just need to learn how to ride it! Watch for Brad and I paddling around town and stay tuned for details on how you can have one of your own made especially for you...

Apple Awesomeness
Since winning a ribbon at the 'Cumberland Pie of the Year Contest' I am officially in charge of apple pie for Thankgiving dinner. And thanks to my bud Kathy C, I had a massive pile of juicy local apples to work with on Thanksgiving weekend so I got busy making pies and more pies! I turned out about 10 pies this weekend but I couldn't have done it without 2 key ingredients:
1. My sister in law Catherine!
2. This awesome apple peeler corer slicer gadget from Lee Valley tools! WOW! After borrowing this and realizing how much faster (3 times) it is than peeling by hand, I got online and ordered one of my own. Awesome invention!


Awesome 80's Tunes
Thanks to my sisters for turning me onto this awesome 80's remix album! I can't get enough of these ridiculous toe-tapping tunes from The Lost Fingers. SO good and so funny:)

Awesome Blogs
I subscribe to tonnes of blogs via 'Google Reader' that I check each morning when I boot up the computer. Here are some of my faves from this week:

This Chick Cooks: Can you wash off pesticides?

Health Mad: Benefits of eating Sprouted Food

Wold Fitness Notebook: What muscle does that work?

The Adventure Blog: Mountain Biker vs African Antelope

What blogs do you follow? Would love to hear your faves!

Get out there and enjoy that sunshine!!

SS

Always wear a helmet

MOMAR Post Volunteer Report

MOMAR has come and gone and the quiet village of Cumberland is settling into fall once again. Sad but true I have missed my hometown MOMAR two years in a row now! Last year for fantastic reasons- a trip of a lifetime to Peru with 12 amazing women. This year for not so fantastic reasons- a mystery ankle injury that has sidelined me from running for more than 2 months now. Fracture? Cartilage tear? Xray, CT scan, specialists and soon an MRI and an orthopod surgeon - but the scans seem to have provided more questions than answers up to this point. Of course, time will tell and I will heal. So I must move from focusing on a diagnosis to putting my energy into healing and moving forward. When I can finally run again, it will be the most beautiful gift in the world:)

I have had so many awesome bonus experiences thrown my way as a result of my inability to run - interesting how that works. More time connecting with loved ones, more biking, kayaking and relaxing, actually. I even went golfing for the 2nd time in my life last Sunday. Well...I wouldn't call that an 'awesome' experience but it was a great way to spend time with my Dad:)

When I had to pull out of MOMAR I had the bonus opportunity to join the volunteer team to help out as an assistant course co-ordinator. It was a great chance to give back to this fantastic race that has given me SO much over the past many many years. It was also a great peek behind the scenes to see this well-oiled MOMAR machine in action!


The best part about volunteering was getting to see the race course maps before the racers LOL! I felt so sneaky knowing the course and knowing what the racers were in for on race day. Very fun to be on the 'other side' for once!

The other amazing part was being on course to see every single racer come by. I had the chance to cheer on, cheer up, and push on the racers who needed it. And I got to see my ELM friends in action on the course! I am usually selfishly racing and in my own world so this was an awesome opportunity to support my clients and friends when they needed it most- on the way UP to CP 11!

Volunteers make the world go around and these races are no exception. Without the time, energy and passion of volunteers these events could not happen. Volunteers put in long hours, and there is no glory and no bragging rights to go along with them. Volunteers at the MOMAR are rewarded greatly for their time however- with swag, food and the post event dinner and dancing:). If you aren't up for racing in your next community event you should consider volunteering- it is a great way to spend the day! And a little good Kharma never hurts:)

ELM Fearless Run Leaders hydrating at pre-race registration at the Riding Fool Hostel in Cumby.

First place overall and winner of many many many overall titles, Todd Nowak, riding up to CP 11 on the Endurance course...up to Bear Buns for a fun ride back down:)

Mr MOMAR? Superhero spotted on the bike course!

ELM Fearless Leaders Too (right) with a fantastic 3rd place finish in their first adventure race! These two gals had the fastest OVERALL trek time of all the teams in the Sport Course! Woohoo!

Valley girl and ELM Fearless Leader, Genevieve (centre), easily snags 1st solo female with an amazing 4th place overall finish time!

Congrats to all of this years MOMAR racers! Complete results and hundreds of race photos can be found on the MOMAR website.

See you next year MOMAR!!

ELM Urban Attack 'Non'- Race!

URBAN ATTACK!

On Saturday, ELM hosted a special community event that included a fun, 5km Urban Attack adventure race to raise funds for the local Boys and Girls Club and celebrate 10 years of providing fun fitness adventures in the Comox Valley.

Teams of 2 with names like '4 kids later' and 'Who's on 5th?' worked to find a series of check points in the downtown Courtenay area on foot. Along the way, teams had to complete many 'mystery challenges' including some set up at local sponsoring businesses.

“The weather turned out great and scavenger hunt was fun; nice way to see the community.” says one of the participants who completed the Urban Attack event.

After the event, participants enjoyed a BBQ lunch and a big raffle with prizes from local sponsors. Sponsors include: Mountain City Cycle, Valhalla, Extreme Runners, Bayview Chiropractic, Zen Zero, Extreme Runners, CV Acupuncture, Island Pilates & Fitness, Oh Spa, Lotuswear, Active Comox Valley and Ascent Physiotherapy. Special thank you to Fiestaquest for providing the music, Mudsharks for the coffee and CV Road Runners for the 'race central' equipment.

Check out photo's from the event including some awesome action shots taken during the 'mystery challenges' on the ELM facebook page. More photos will be uploaded later this week so be sure to check back and join the ELM facebook fan page to get updates.

A few racers commented that they had so much fun they would like to do it every week! Well maybe once a year...you never know!

Cheers to all the volunteers and community sponsors for making this day such a success! I couldn't do it without you...just like the last 10 years.

BIG thank you to all the racers for coming out, giving urban adventure racing a try and supporting this event. You ROCK!

Happy Birthday ELM:)

Today we are celebrating 10 Years of Fun Fitness Adventures in the Comox Valley! Come on down and party ELM Style!


The 5k 'Urban Attack' course is set, the food is ready for the BBQ and the prizes have been collected from our awesome ELM Sponsors. Come on down around 9:30am to Simms Park today if you can join the fun!

Here are all the details once again:

$20 event tickets include:

ELM Urban Attack!! In this fun, 5km urban adventure 'non-race' teams of 2 will aim to find a series of check points in the downtown Courtenay area. This race will take place on foot along with a few fun, mystery events along the way! Walk, run, bring your stoller or do cartwheels and summersaults on the route - as long as you are on foot!


Post Race BBQ! Veggie or beef burgers hot off the grill along with yummy snacks and drinks!


Special ELM 10 Year Anniversary T-Shirt!


Music!


Awesome Draw Prizes from our Sponsors!


All proceeds go directly to the Comox Valley Boys and Girls Club!

This is a fun, non-competitive community event for all abilities! Instead of giving out prizes for first place, all participants will be entered into a BIG draw for a chance to win one of many awesome prizes! We hope you can join the fun!

Want to come out but not ready for the 5km Urban Attack? Come down to Simms Park to enjoy the festivities! Enter the 'Mystery Challenge' or purchase a BBQ burger for a minimum $5 donation and support the Boys and Girls Club!

Details:

Saturday, October 1st, 2011 10:00am-1:00pm

Simms Park, Courtenay

Pre Registration encouraged- follow link below

Day of Registration and Check in 9:30-9:50am

Teams of 2 - Solo participants will be partnered up day of event

Kids 14 and under are invited to play if accompanied by an adult

$20 Per Person Minimum Fee but additional donations are always appreciated!

See you sooon!

Sarah

10 Year Testimonial Wordle