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.

ELM Lole Meet Up Comox Valley: Tonight!!

Join me for a free community fitness class tonight, March 30th! Sponsored by Lotuswear and Lole clothing, this 'Meet Up' is designed to get you outside, get you moving and get you inspired!

https://www.facebook.com/home.php#!/events/134361906690919/

At the ELM Lole Meet Up you can participate in a free ELM Fresh Air Fitness class, meet up with other local women, share laughs and pick up some free swag!

ELM Fresh Air Fitness is a new outdoor fitness program that combines fitness walking with strength, balance and flexibility exercises. Fresh Air Fitness is a FUN, low impact, full body workout in the beautiful outdoors! Similar to our Fitness Bootcamp program but designed specifically for those seeking a lower impact and less intense version, Fresh Air Fitness is a great way to get fit outdoors!

Please spread the word to your girlfriends and family members! All levels and abilities are welcome to join the fun!

RSVP to book your spot!

Hope to see you there!
Sarah

Minimal or Traditional? Last Day to Register!

Interested in participating in this exciting Comox Valley Footwear Research Study? We have extended the registration deadline until TODAY at 12pm noon! Check out the details below, and follow the link to register if you meet the prerequisites and want to join the study!

Minimal?

Or Traditional?




We want to compare the injury rates along with changes in foot structure and function between runners wearing these different types of footwear. What happens to the body, foot function and running mechanics during a 10 week introductory run:walking program in these types of shoes?

Here is how you can help!

INFORMATION FOR PARTICIPANTS
We are seeking volunteers to participate in a 12 week study in the Comox Valley, beginning April 3rd, 2012. All levels of running ability including beginner and experienced runners are invited to participate in this study. Participants will have the opportunity to complete a progressive 'Learn to Run', run:walk training program building to 20 minutes of running, 3-4 days per week. Participants may choose to complete the program wearing either traditional or minimal footwear. This is a great opportunity for beginners who want to 'Learn to Run' and for experienced runners who want to transition into minimal footwear!

Participants are needed for the following three study groups:
1. Traditional Footwear- Beginner Runners
2. Minimal Footwear- Beginner Runners
3. Minimal Footwear- Runners with some Experience

Participants will receive the following complimentary services in exchange for volunteering for the study:
Before and after functional testing
10-week once per week coached Learn to Run Clinic
10-week Learn to Run training program
Weekly motivational & educational emails
Detailed training manual & training log

Successful participants must meet the following prerequisites in order to be eligible for the study:
'Healthy' as per the Par-Q Health Screening Form (see questions below).
18 years of age and over.
Beginner Runners- no prior running experience or no regular running for the last 4 months.
Experienced Runners-ability to run a minimum of 20 minutes 3 days per week currently BUT with no minimal footwear running experience.
Must be free of running induced injuries for a minimum of 6 weeks.
Must supply their own footwear, either traditional or minimal (see definitions below), depending on choice of study groups.

Commitment:
Must attend weekly clinic sessions: once per week for 12 weeks including before and after testing sessions.
Must complete 2-3 additional weekly training runs and adhere to prescribed running program.
Running Experience Group volunteers may continue with their own running programs in addition to the weekly study homework runs.

Must complete pre/post health questionnaire and submit weekly progress reports for duration of study.

Dates: Tuesdays, 5:30-6:30pm April 3-June 19, 2012
Deadline to sign up: MARCH 29TH 12NOON!

SIGN UP NOW!

Footwear Definitions for Study:

Traditional footwear: Includes any traditional running shoe.

Minimal footwear:
4mm or less drop from heel to forefoot cushioning.
15mm or less maximum cushioning in any part of the sole between foot and ground.
No significant arch support.
Flexible structure to allow natural foot movement.

*A list of specific shoes that fall within these guidelines will be provided for participants although footwear will not be limited to these suggestions.

Answers to your Frequently Asked Questions:

Where do the training sessions take place? The Tuesday night training sessions will take place at the Courtenay Airpark. Before and after Fitness Testing sessions will take place at Ascent Physiotherapy, Comox.


Can I run on trails for my homework runs? No. All homework runs must be completed on a flat asphalt surface to ensure consistency throughout the study.


I am going to be away for 2 weeks during spring break. Can I still participate in the study? No. You will need to attend at least 9/10 of the weekly group training runs in order to contribute data to the study.



How long will we be running? Participants will be following a Learn to Run program designed for beginners. This means starting at week one with Run 1 minute : Walk 2 minutes for 6 repeats. Each week the running segments will get longer, while the walking segment will go to one minute. The final week, participants will be running 20 minutes continuously.



I am already an experienced runner, can I participate in the study? Yes please! But only in minimal footwear and only if you do not currently run in minimal footwear. This is a great opportunity to transition slowly into a minimal shoe and track changes in your foot mechanics, strength and flexibility. You will be able to continue with your regular running / training program in your regular footwear in addition to the short study homework runs.


Please join our new facebook page to keep up to date online!

Moroccan Stew

The last day of winter had me craving the comfort of one of my favourite stews yesterday...thanks for the reminder about Moroccan stew Kelly!

Going WAY Back..

WOW!

This weekend the ELM Fearless Leaders organized a 'surprise' ELM 10 Year Anniversary party for me, spearheaded by super party planner Kathy Campbell. I am one lucky girl:) Surrounded by all my favourite people for a night of warm words, belly laughs, tears of joy, and tales from years gone by...my eyes are still welling up!

THANK YOU to everyone who came to celebrate and for all of your support, love and friendship over the years. I am forever grateful to have created ELM 10 years ago... Starting a business in 2001 to share my passion and create a job for a Kinesiologist in this small town... I could never have known how many amazing friends I would make and how many wonderful journeys we would all take together...

As you all said to me this weekend...thank you for the past 10 years of inspiration, adventures and friendship! And cheers to the next 10...

Kathy & Lynn opened up their closets to count out their ELM shirts from the past 10 years...many more were passed along so this is just a sampling! Wowee!


And I have been reminicsing all morning...digging through my old photos and scanning the prints! No online records or images from the early years- that dates us!

We spent quite a while trying to figure out who was in our very first ELM Wild Women Running Clinic back in 2002... was it this group? Was it the 10K Country Roads OR was it a Learn to Run clinic? If you know the answer help us settle this one!

Here is one of our first 10k winter clinics... 2003 February I think? Running the clinics out of Extreme Runners with their friendship and support since the beginning!

Our first Need for Speed clinic participants in the fall of 2003...love these smiling faces...what a strong team you girls were!

We had a tie breaker question for our ELM Trivia competition at the party and I asked: Which current ELM friend was in the first ELM Bootcamp class in 2002? I thought it was Cindy S (below) and awarded the prize accordingly... BUT this morning going through my old photos I realize I was mistaken! This photo- above- is of a few of our participants in our very first Bootcamp class in spring 2002! The Comox Valley got their very first taste of Fitness Bootcamp after my sister in Victoria inspired me to bring this style of program to the mid/north Island! Thanks to my big sister for the great advice...it has been a wild 10 years of ELM Outdoor Bootcamp!

One of our first Bootcamp classes! Do you see yourself in there? Spring of 2003 down at Simms Park Courtenay! Seems like yesterday...

What the heck is next?... You tell me! ELM has always been steered in partnership with YOUR ideas, dreams and goals... Can't wait to see where this big adventure will take us all over the next 10 years...

Cheers!

Sarah.

Egg Rant

I haven't gone on a blog rant in a long time but if you have been trapped at the gym for an hour with me over the past 2 weeks you will have heard my egg rant...here goes....

Ah the simple egg. Perfect in many ways. 6 grams of crazy high quality protein, under 70 calories, easy and endless ways to prepare, inexpensive, full of Vitamin D (good for your bones), Choline (good for your brains), Lutein (good for your eyes), Omega 3's (good for everything)...one could argue they are the perfect protein (vegans and vegetarians aside:)

Alas, not all eggs are created equal. You know you are what you eat. But do you ever think about the fact that you are what your food eats too? You are a secondary consumer when you eat animals (herbivores) rather than plants and you are becoming what those animals consumed before you.

No problem, you think, I eat eggs that are 'organic', 'free range', 'veggie fed', and high in 'omega 3s'! I am awesome! Well, my friends, I too thought I was awesome not so long ago. But I soon learned that spending $5.99 (or more) on a dozen 'high end' eggs does not garauntee a healthy egg. No-sir-ee-bob!

Organic- well, ok that IS awesome. That means your chickens weren't eating pounds of pesticides so that is a good thing when eating eggs in Canada where we usually trust the organic certification process.


Free Range- Really? You probably picture your chicken trotting freely through fresh green fields filled with nutrient rich grasses, greens and bugs. Freely ranging through the hills without a care in the world and a big smile on her beak, right? Well, go grab your 12 pack right now and read the fine print sucker. Chances are your chicken was allowed to run FREE inside an 'open air' coop or 'dust bath' (yes, one carton really listed this as a benefit) to their hearts content. Truth is, many of those 'free range' chickens never even left the coop and are NOT spending their days as you imagine.

Veggie fed- Is usually NOT what you think! Remember that picture of your egg eating bugs and fresh green grass/greens filled with vitamins and minerals? Sure veggie fed is better than those eating pellets from rendering plants (AKA animal waste fed), but what kind of veggies are they eating? GRAINS like wheat and soy. Grains that are over processed, modified, undernourished and imbalanced when it comes to their nutrient profile. Look at the difference between a salmon raised on pellets and a salmon that dines on the undersea buffet filled with vibrant plants...there is no comparison visually and the nutrient make up differs just as greatly. And remember, you are what your food eats...

Omega 3s! Awesome! My chickens have to take supplements! You must have heard by now that Omega 3 fatty acids are super important for your health. Omega 3s have been associated with a crazy number of health benefits- from decreasing inflammation, to decreasing symptoms of depression, decreasing risk of heart attack and promoting weight loss. Yes, the omega 3 vs 6 balance is out of whack for most people who eat a typical north american diet. Grains and grain fed animals make up the bulk of the NA diet and these are loaded with Omega 6s, which in turn, creates the same imbalance in our diets and bodies. And marketers have caught on. Everything from eggs to yogurt to bagels are now being beefed up with Omega 3s to grab your attention on the shelf. Nothing wrong with getting more Omega 3s- don't get me wrong!

Supplementation and eating Whole Food are on different sides of the spectrum. Sure, many people around the world benefit every day from nutritional supplementation- and many would not live another day without it. BUT, it is clear that the highest quality nutrition is found closest to nature. And if you are privledged enough to live where you have the opportunity to get closer to nature then why wouldn't you?

Why eat an egg laid by a chicken who was raised entirely in a coop, eating low-quality processed grain feed pellets which were supplemented with Omega 3s...when you CAN just eat these?

Last weekend I travelled to 3 different Comox Valley grocery stores in search of an organic GRASS FED egg that was truely free range. This is what started my Egg Rant:)

What looked good at first (awesome marketing) appearance proved futile in all cases. My 3rd stop was Edible Island- our local healthy 'market' style grocery store. It is where you go for the good, healthy, hippy stuff and I love it. Great choices and selection. I figured I would just grab my grass fed eggs and go...


I thought I picked the right ones...they said: Organic, Veggie Fed, Free Range. But I missed the fine print. COUP raised, and allowed to dust bathe freely...yadda yadda yadda... BUT THE KICKER WAS THIS... can you guess where they were from? I thought for sure they would be from somewhere on the Island...


Manitoba.



Yup. Don't even get me started on that one.


So.....I found my happy healthy hippy chicken eggs at the place where I should have gone to in the first place...the place they have been selling them all along...the place we should all be visiting because we can...

The local Comox Valley Farmers Market!




Not only did I get the eggs I was looking for, but I got to meet the farmer, ask him questions (aka grill him), see a picture of the chickens actually eating weeds and bugs, cut out the middle man (and the costs associated with shipping them from Manitoba but really I am so over that) AND, get this... they WERE CHEAPER. $4 for a dozen.


I met a few farmers that day... and I left with my grass fed eggs and much much more...

Pea sprouts YUM!



Local Seeds for my garden- yippeee!

I am no angel by ANY stretch of the imagination. I eat banana's from Ecuador nearly everyday for crying out loud. But this whole 'egg' thing just really got my goat.

What choices do you make for you and your family that are important to you?

How do you balance out the pros and cons of healthy and earth conscious food choices?

What do you stick to your guns on and what do you let slide?

Would love to hear your thoughts!

See you at the Farmers Market on Saturday!

SS

GO DEATH RACER!

HELLO!
I would like to invite you to a community screening of the new GO DEATH RACER (check out the trailer) documentary this Saturday! This 30 minute documentary, narrated by Les Stroud (AKA Survivorman), follows 4 individuals as they complete the 125km Canadian Death Race in Grand Cache, Alberta. I completed this ultramarathon last summer along with another Comox Valley runner, Mary Bridges. We will both be there on Saturday and we are looking forward to re-living this amazing experience from a pub chair! Hope you can join us!

Details:
Where: Waverly Hotel, Dunsmuir Ave, Cumberland
Saturday, March 10th movie runs 4:00-4:30pm, arrive earlier to get a seat and order some stub and grub!
Pre-movie trail run or ride? Meet at the Cumberland Rec parking lot at 1:30 for a couple of hours of playtime before heading over to the Waverly!

RSVP via email or on the facebook page if you can make it!

Hope to see you there!
Cheers,
Sarah.


Sarah Seads
Voted #1 Personal Trainer Western Canada
Get Out There Magazine 2009 & 2011
Owner Equilibrium Lifestyle Management

Sign up for the ELM E-Zine at www.elmhealth.com today!

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How much FOOD are you eating?

Hola Amigos!
I just spent a crazy week with my family on a giant boat, cruising over 4000kms to Mexico and back with 3500 average North Americans. Of course I appreciate this special annual holiday with my family and the laughter, memories and smiles that it brings-these special memories will last a lifetime and I am ever grateful for them.

But it is, to say the least, a very, very foreign world to me. A far cry from the supernatural Comox Valley with its pristine forests, friendly farmers markets and fresh clean air...life on a cruise ship is more like an altered Universe than a familiar (albeit floating) city, to me. From 24 hour bustling buffets to 8 course dinners (2 of everything please), the volume of all you can eat 'food' consumed on the ship is, well, horrifying.

Don't get me wrong, I love a good holiday with a little decadence and celebration as much as the next passenger! I will be the first to admit I wasn't exactly on my 'normal' eating regime on the boat - and my family will back me up on that one:) Cheese plate anyone? But, although I sampled cheeses from around the world, enjoyed local fare (they don't drink water in Mexico), and went with an 'I'll try anything once' attitude, my overall diet didn't really vary that much from my home life. I I got my fitness nearly every day and filled my plates with fresh veggies and lean proteins whenever possible. There is crap everywhere you go, whether you are on a cruise ship or in your local grocery store. You can always wade through it to find some real 'food'.

Juxtaposed against this passenger feeding frenzy I was lounging in deck chairs, reading the 'sermon' of Michael Pollen in his recent book: In Defense of Food. If you haven't read it yet, go grab a copy- and go watch Food Inc while you are at it...and get your kids to watch it with you... Albeit preaching to the choir, so to speak, reading this book while on a cruise had a bigger impact on me then it would have during my 'real' life.

The moral of his book is this (and it is found right on the cover so you don't have to dig too far):

Eat Food. Not Too Much. Mostly Plants.

If you are reading this blog, you are probably a relatively health conscious person...interested in healthy, active stuff. But even the most health conscious among us can benefit from a little check in now and then. You may think you eat well...but how much of what you eat is actually 'food'?

So, this week I posed a challenge to my Sunrise Bootcamp class and now I am going to send it out to you as well...

1 Week 'Food' Challenge
*This challenge has 2 parts you can choose to take on...you can decide how much you want to challenge yourself.

1. READ every single label that you find on the food you are choosing this week. Just read it, that's it.
2. EAT only the items that contain ingredients you actually recognize as food. Hint: if you can't pronounce or define an ingredient, it doesn't count as food. Or, as Pollen writes, 'if your Great Grandmother wouldn't recognize it as food', don't eat it.

I scared off a few of my Bootcampers with that second part of the challenge, I think. But really, it is your challenge, and there are no punishments for trying. Try it and see what happens. See how close to the challenge you can get. Some 'food' for thought after your challenge...

• What percentage of your normal choices are actually 100% 'food'?


• What items had ingredients that surprised you?


• How hard was it to stick to 'food' only choices?


• What changes, if any, would you make to your regular eating regime after completing this challenge?

I am interested to hear how it goes! Good luck, enjoy the journey, and send me your comments!
Happy Eating,
Sarah.