Let's GO!

Life is going to get in the way of your perfect 'dream plan'.  It's just part of the deal.  Sorry if I just burst your bubble.  Speed bumps and flat tires are just part of life.   It is how you choose to react and adapt to life's challenges that determines the quality of your life and defines who you are...and who you are going to be.

Videos: Friday Film Fest!

It's Friday!!!!!  
Time to sit back, clock off and watch these awesome videos for some weekend inspiration!  Enjoy and have a great weekend!
Sarah

How the Wolves of Yellowstone Park Changed the Rivers.  If you haven't seen this one yet, it is worth a few minutes of your time.  Beautiful scenery and a reminder about how interconnected all living things on this earth really are... Thanks to the Adventure Blog for sharing.



Help save the Cumberland Community Forest!  The video is ready for you to watch and share:)  Do you use the forest?  Let's buy this special place!!  From the CCFS website and created by Fox &Bee.



Sweet Island Singletrack from Cameron Belisle-O-Donnell via NSMB.  In case you need some help remembering what singletrack dirt looks like with all the snow in Cumberland...

Videos: Weekend Inspiration!

Happy Friday!

Grab a beverage, clock off early and watch these sweet videos to kick off your weekend of adventures!


The Balloon Highline , featured on the National Geographic Adventure Blog, will get your heart rate WAY up.   Just try not to hold your breathe while you watch this one!  Wow!




Three days at TATCHU with Storm Surf Shop from Adam Dewolfe on Vimeo.





Fat Dog 120 promo video. This video really took me back to my 125k Death Race experience and made me long to experience it (well parts of it;) all over again...Settle in and enjoy this great look inside the ultramarathon experience... and maybe, just maybe, it will inspire you to do it too... Fat Dog 120 from Project Talaria on Vimeo.



Finally...on the eve of the Winter Olympics...enjoy this sweet CBC video 'Reach for the Sky' to get pumped for the best show on tv in 2 years!

Guest Post: Esther Kane: Loving Your Body

Thank you to Esther Kane for letting me share this recent article on the ELM Blog.  If you have a body, you should read this post;)
SS

 

Loving Your Body Exactly as It Is

Seeing that February 3-9^th is Eating Disorders Awareness Week, I’d like to do my part to eradicate eating disorders by sharing a part of my book, It’s Not About the Food: A Woman’s Guide to Making Peace with Food and Our Bodies”. If you find this helpful, please forward it on to someone else who could use it and start supporting your sisters out there by becoming ‘Body Image Warriors’. It makes a huge difference! Also, if you would like to share your stories and tips about loving your body regardless of shape or size, please send them to me at: esther@estherkane.com and I will publish the ones I feel will be of help to my readers.

Esther’s “Top 10” Tips for Loving Your Body”:

1.     Focus on what magnificent things your body allows you to DO, rather than how it LOOKS.

2.     Keep an index card in your wallet or day timer with a list of 10 positive things about yourself, excluding physical attributes.  Read it over when you get “fat head”.

3.     Wear clothes you like that feel comfortable, especially materials that feel luxurious against your skin.

4.     Throw out your “thin clothes”!  Only keep clothes that fit you really nicely NOW and get rid of “the ones I’ll wear when I’m ____ size again.”

5.     Do the activities you love to do regardless of your shape and size- don’t stop doing what you love because of what you look like on the outside!

6.     Hang out with others who aren’t obsessed with their size and shape and what they eat; but those who focus more on enjoying the fabulous gift that is called life instead.

7.     Remind yourself that you are beautiful exactly as you are because you are a child of the Creator/God/The Universe/__________(fill in the blank!)

8.     Move your body in ways that leave you feeling strong, exhilarated, flexible, and centered and do it regulary.

9.     Learn to tune into your body: Eat when you are hungry. Rest when you are tired. Get out and move when your body needs it.

10.  Stop reading fashion magazines and following movie stars, thinking they’ve got perfect lives.  They don’t- most of them have full-blown eating disorders. Find alternative publications that celebrate and honour women for all aspects of their being.

Learn to Love ‘the Skin You’re In’ Exercises:

Write a list of ten positive things about yourself, excluding physical attributes. Copy this page out onto an index card and keep it in your wallet or day timer or somewhere else where you will notice it daily.

Write about what clothes you like that feel comfortable, especially materials that feel luxurious against your skin.

Homework: start wearing them regularly and notice how you feel in them.

Make a list of the clothes you own that make you feel bad about your body when you look at them or wear them. 

Homework: give them to your favourite charity and for each item you get rid of, replace it with a piece of clothing that you wrote about in the previous question.

Write a list of all of the physical activities you enjoy doing but avoid because of how you look. 

Homework: Do one of them!

February 'Trail Love' Contest!

February is here...are you ready to feel the love?

Enter our February 'Trail Love' contest and you could WIN a $50 gift certificate from: 

ELM's Online Store AND for

McKinnon Photography's Itty Bitty sessions!

Here is how it works:
1. Take a photo of your favourite trail...
2. Share it with ELM! Via facebook or email to info@elmhealth.com.
3. Vote (get your friends to vote) by liking your fave on ELM's 'Trail Love' pinterest board at http://www.pinterest.com/elmhealth/trail-love/.





 
The pic with the most votes by Feb 28th, 2014 wins!  Enter as many of your February trail pics as you like and don't forget to get your friends to vote! 

Grab your camera (or iPhone!), get outside and give us some Trail Love!

Videos: Weekend Inspiration!

It's Friday people!  And the sun is shining to boot!  Here are a few video's to lighten your load and inspire you to tackle your adventures this weekend!  Enjoy!


Check out  'Simmons and Vanderham' in Rocky Mountains most viewed video...it will have you cutting out of work early to hit the trails today!
 


Banzai Pipeline Winter 2013.  Eric Sterman takes us into the sky and above the break on the North Shore of Oahu.  Amazing video of North Shore surfing from the view of a drone camera.  Even if you have never surfed a wave in your life, you will enjoy the cinematography.




 Mega from behind from Ralf Shupp.  Follow behind the final racer, to witness the carnage from this insane mountain bike race in France.  Thanks to the folks at The Adventure Blog for sharing this one!



'How to be a road biker' from NSMB.  Awesome follow up to their classic 'How to be a mountain biker'.  You must watch these if you spend time on two wheels:).

Aging and Fitness

AGING AND FITNESS

BY SARAH SEADS

Aging is part of life.
We cannot stop our chronological age from progressing year after year. We can, however, slow down the speed of our biological aging through changes to our lifestyle including physical fitness. Working in fitness and health for close to 20 years, I have seen 80 year old’s who are as active and fit as 50 year old’s. I have also seen far too many 50 year old’s acting as if they are 80+ and giving into the negative idea of 'being too old for___' .

Videos: Weekend Inspiration!

Happy Friday!
Whether you are planning to run an ultra, ride with your friends, head up the mountain or get out for a walk with your dog, these videos will provide fuel for your adventures this weekend!  Like the blog?  Feel free to share with your friends!

Enjoy!
Sarah


The worlds fastest trail dog!  If you like dogs...you will LOVE this video:)  Go Kaia Go!
From NSMB.





A very cold story indeed.  Follow European mountain bikers Ausilia Vistarini and Sebastiano Favaro on their wild journey over the 1800 km (1100 mile) Iditarod trail in the dead of winter.
From  The Adventure Blog.







The Mother - Salomon Running TV. For all of the wild women out there who combine running and motherhood:)  And, perhaps even more so, it is for all of the rest who know one;)



 



Powpow.  Not just for skiiers, this is a beautiful short film for anyone who appreciates the beauty of winter:)  Take a few minutes to enjoy this one for sure;)
From The Adventure Blog.
 



Need some training inspiration?  Check out how Anneke Beerten is preparing for her 2014 mountain bike race season.
From mtb4her.

Video: 'The Mother' from Salomon Running TV

Another stellar short film from the evolving Salomon Running TV channel.  They get better and better.  If you are a runner and you aren't subscribing to their YouTube channel then head on over there and sign on right now.

This one, The Mother, is for all of the wild women out there who combine running and motherhood:)  And, perhaps even more so, it is for all of the rest who know one;)

Enjoy!

Open Season at the Gym

Hello!
Back to work after xmas break for me means a fully booked calendar, assessments and re-asssessments, new goals, new programs and navigating through gyms bursting with ambitious resolutioners, high on powerful 'new year-new you' motivation.  The energy is high, the humidity is up and the contraindicated moves are in full effect!  I love January!

Many years ago I learned to never give advice in the gym unless I have been asked to do so- but this is my blog so I am gonna give some right here lol;)   It's Open Season at the Gym so I thought I would have a little fun with it...don't take me too seriously...but SERIOUSLY!

Video: GoPro Trail Running by Brice Ferre Studio

Check out this short video from Brice Ferre for some beautiful BC trail running inspiration!  Do you have a favourite trail running video?  Let me know so I can share it!


GoPro - Trail Running by Brice Ferre Studio from Brice Ferre - Vancouver Photo on Vimeo.
 

The Best of 2013!

2013.  Wow.  What a wonderful and wild year that was with ELM!  

I had WAY too much fun with you all this year to actually call it 'work':)  I got to spend the year cheer leading, adventuring, running, biking, laughing, hi 5ing, sweating, fist pumping and woohooing with you all!   Thank you all for joining ELM on our crazy adventures this past year.  I am grateful for the opportunity to know you all and for all of the awesome memories we have shared over the past year!  You say we inspire you...but the truth is...YOU inspire us:)  Thank you.

Here are some of the highlights from ELM in 2013! Be sure to check out the Best of 2013 album on our facebook page and tag away if you see yourself or your friends in action!

 Team ELM takes on the YETI in January!  Woohooo!

 

ELM Members celebrate a beautiful day for our annual Snowshoe & Feast at Coastal Trek Lodge!

Our Two ELM Teams rocked the Snow to Surf- coming one and two on the podium woot woot!

 ELM Members celebrate the Summer Solstice with an Orienteering adventure at Comox Lake!  Rain and all!

 Our Sunrise Run and Stretch at the Beach: Lole Meet Up didn't disappoint!  What a summer we had!

 

Ahhhhh Tyax Retreat...so unbelievable that we might just have to return in 2014...

 ELM went to HAWAII for the XTERRA Off Road Half Marathon World Championships!  What a dream event it was...and yes...we ARE planning to go back in 2014!

Climb a little higher.

It turned out to be a beautiful Friday afternoon:)  10 degrees in the sunshine on December 27th...my kind of winter weather (sorry skiiers!).  I managed to escape from hours of troubleshooting on the computer (crawled out of my pjs) and headed out to the lake with a running buddy.  We pointed our sneakers up to the sunny bluffs above.  

You can do it!

HAPPY FRIDAY FRIENDS!

Here are some inspiring words from our awesome ELM friends who have reached their personal goals!  I hope that you find part of yourself somewhere in them...along with inspiration motivation and energy to help you reach for your own dreams and goals;)  Cheers to a healthy and happy 2014!  You can do it!

Sarah.

I just wanted to say thank you for the encouragement and the great training. In my wildest dreams I never thought that at 56 years I would run a 10 K in 57.33…running across that finish line was as rewarding as walking across the stage to accept my MA diploma. Next year…yes there will be a

next year…I plan to beat my time.

Thanks, D

Reach a New Running PB this year!

Do you have a Need for Speed??

ELM will be offering our second and final 6-week Need for Speed RunningClinic of the season beginning January 2nd, 2014.  This specialized running clinic, led by coach and Kinesiologist Sarah Seads, is for any runner who has a desire to improve their running fitness, skill or speed. This clinic includes weekly coached training sessions designed to improve technique, speed and strength as well as education and support in creating a personalized training plan for the coming year.

“Runners who think that more mileage and longer hours are the only ways to improve often end up frustrated or sidelined with injuries. Making small but specific changes in strength, flexibility, technique, and program design will help you reach a new level of performance and without nearly as much effort.” Sarah Seads

Runners will also learn the benefits of mid-foot running technique and how to incorporate barefoot running into their training programs along with the key training principles for program design, heart rate training, injury prevention and fuel for optimal performance.

Immediately following Need for Speed, ELM is also offering their popular Yoga for Athletes class instructed by Birgit Nilson. This class is specifically designed to address muscular imbalances and release tired, overworked muscles and tissues. This yoga class is the perfect compliment to an active fitness program.

These programs take place on Thursday evenings with Need for Speed from 5:30-7:00pm and Yoga for Runners from 7:05-8:00pm following the run. Participants may register for one or both as space allows. For more information or to register before the December 31st deadline, go to www.elmhealth.com.

My Christmas Wish For You

Merry Christmas Friends!

I hope you are enjoying a wonderful holiday with your family and friends during this magical time of year:)  I have had the pleasure of joining so many wonderful people on their health journey's this year... Words cannot explain the joy I feel watching my ELM friends reach their personal dreams and goals.  I feel ever grateful to be a part of their journey towards living a healthier, more joyful life.  

Anything you set your mind to, you can do!

HAPPY FRIDAY FRIENDS!

WOW.  Another amazing story of success from one of our ELM friends!!  This one really knocks my socks off so I think you'd better read it... :)  Congratulations on your BIG success over the past year!  You have come a long way and I am so excited to see where your new outlook and fitness take you next!  Thank you for sharing:)

Niki, third from the left, with Team ELM after completing her first half marathon...in Hawaii!

Posted by nikiflynnphotography on November 25, 2013

It’s 5:30 am.  I can’t sleep.  My mind and heart is full of the events of yesterday and I just need to share.
It’s incredible when you set you mind to do something… you can do anything!!

Yesterday, I ran a half marathon in Hawaii.  In some of the most breathtakingly beautiful surroundings I have ever seen.   It was amazing.  It was hard.  It was emotional. The terrain was rugged.  It was hot.  It was fun.  And it was something I had never even dreamed I could do prior to this year.

In January, I signed up to do Bootcamp two times a week with Sarah Seads from Equilibrium Lifestyle Management. A google search for ‘fitness challenges Comox Valley’ lead me to her and I am forever greatful!   I had committed to twice a week, and a full on fitness challenge where I recorded what I ate, how much I slept, how much water I drank and how often I did cardio, resistance training and stretching.  That first 5am alarm rang, and I was ready to go.  Excited for my first class.  Excited to see the changes that I could make in 10 weeks.  That 10 weeks would end just before I turned 40 and that in itself was a motivator for me.  Turning 40 had me a little bit afraid, I am not going to lie.  But, I knew that committing to this challenge would lead me to that ‘day’ and I would be too busy thinking about taking care of me, to worry about the approaching “40”.

The challenge was amazing.  I loved it.  I loved bootcamp and I started to love early mornings.  5am alarms.  And, if you know me AT ALL, you know simply how crazy that in itself is.  I’m a night owl.  Typically working till 2 or 3am.  But this all switched for me.  I saw great results during that 10 weeks, both physically, cardiovasularly (that’s probably not even a word!) and emotionally.  I had accomplished something great and I was proud.  Turns out there were 4 other amazing people who were incredibly proud of their Mommy, and they got me something GREAT for my birthday to show me that!

I remember exactly where I was standing when Sarah mentioned it in early February.  “Team ELM will be travelling to Oahu to take part in the XTERRA World Championship Trail Race this fall.”  My ears perked up.  There was a 5k, a 10k and the championship 21k course.  My first thought was, I could go as the official team photographer. :)  I told Andy about it when I got home.  Since doing the Great Walk the first time, I had always wanted to do a ‘destination’ event.  I mean who wouldn’t love to go to a wonderful place to complete an event.  Then you just enjoy your time there afterwards.  As time passed, I thought, I could totally do the 5k! (I was also taking the ‘learn to run clinic’ at the same time and 5k seemed totally doable to me at that point.)  Time passed, I got stronger and more fit, and couldn’t stop talking about this event.  But, I was afraid.  Afraid that I couldn’t do it.  Afraid that I would let my ‘team’ down, because I was so slow.  Afraid to even think I was strong enough to do it.  So I talked about it as a ‘wouldn’t that be fun if only I wasn’t a slowpoke who can’t run’ event’.  And even the day before my birthday when I sat on the deck with my beautiful aunt having tea, I mentioned it, but never actually thought that anything would come of it.  I mean, I couldn’t run.  I could maybe run 5k, but that’s a long way to travel to run 5k.

But, in the meantime, my sweet husband was making a call to Sarah.  Telling her that I kept talking about this event. Asking her if she thought I could do it.  And signing me up.  BEST BIRTHDAY PRESENT EVER!!  40 didn’t seem so scary now!  I had a renewed love for fitness, a 5k training plan that had just finished and a super exciting race to look forward to in Hawaii!!  :)  And at that point, quite honestly, I was going to do the 5k.
As time passed I thought ‘maybe I could do the 10k.’  That was stretching it for me.  The day in May I paid Sarah for the balance of the training program for Oahu, I said “I’m thinking I’m gonna do the 10!  And Sarah replied, “I’m totally signing you up for the 21… you can do it!”  That day, on the way home, I had tears in my eyes.  But those were greatful tears.  Thankful tears.  And tears of disbelief.  I had Andy and Sarah and so many others around me who believed in me.  Much more than I believed in myself.   That’s a pretty powerful thing.  Pretty amazing thing, and something I am so greatful for.

Fast forward to August 17th.  The first offical Team Oahu meeting and start of our training plan.  Oh goodness I was nervous.  And excited.  We had a 14 week training plan to follow.  As I read down the page and saw the long runs getting progressively longer my heart started to race.  ‘What on earth am I doing here?’  22k?  That’s a long way to run!  And the disbelief started to creep in.  But as Andy reminded me on many, many occasions over the coming months… ‘Sarah is a great trainer, and she is going to train you and prepare you to do this… don’t be afraid, just do the training and you will be ready!’  And, I was!
Race morning came.  Team jerseys were on.  Tummy butterflies were flying around like crazy.  And I was excited/ nervous/ scared/ happy/ overwhelmed/ and every other emotion you could feel.  We got our numbers pinned on, took our team photo, and got ready for our warm up.  As we stood on the road, ready to head out for our pre-race run, music started to play.  It was the Biggest Loser theme song, (which gets me everytime I hear it) and when I heard the phrase “What have you done today to make you feel proud?” my eyes welled up with tears, I got choked up and I felt it.  Felt the most amazing chest swelling sense of pride ever.  I was so proud of myself.  I had done all the training, the preparations, and here I was standing, on Kualoa Ranch getting ready to run a half marathon with a team of amazing women.  I was PROUD.  Just to be there.  It was incredible!  And when I turned around Sarah said, “Why are you crying? Are you okay?  Are you having fun?”  To which I replied, “Yes.  I’m okay, and this is amazing.”  I was totally okay, not scared for one second, I just stood there and took it all in, the sights, the sounds the smells, the feeling of being a part of an amazing team, and the enormity of it all.  THIS was huge!  It was a pretty great feeling!  And, yes… I cried all over again as I wrote that!  It’s pretty cool.  Cause now, I’ve actually finished the race, and there’s a whole gamut of emotions that I feel following that!  That will be another post!  :)

I could go on forever about this process.  The event and all of it.  And I just may.  In another post.  But, what I was feeling as I woke at 5:30 was nothing short of amazing.  My heart is full, and I am excited to share.  Excited to tell you that anything you set your mind to, you can do!  Believe in yourself, and if you aren’t quite there yet, know that you have an amazing network and support crew of people around you that will, and already do, believe in you.  You really do!

Make a goal, and say it out loud.  It may be a whisper at first.  For me it was… I didn’t want to tell anyone that I had signed up for a half marathon, because I didn’t believe I could do it.  And I definitely couldn’t handle if someone said, or even thought, “What??? That’s crazy!  You’re not a runner!”

So I whispered it to one person, and then another, and another, and before I knew it I had this amazing group of people cheering me on.  Not one of them said “You’re crazy”  every single one of them said “Good for you, go for it!!”  And then I started saying it out loud, “Yep, I’m a new runner, and I am travelling to Oahu to run a half marathon!”  and the cheering got louder.  And stronger.  And I believed more and more.  So, know that if there is ANYTHING you want to do.  However crazy it may seem.  Just do it.  And know that you are braver, and stronger and more amazing than you believe you are.  You are incredible and I am cheering for you.  So if you need someone to whisper to… I’m here!

Love to all… thanks for sharing this with me!  Once I get home, I will post photos for sure!  For now, I’m off to enjoy the beach with the 4 greatest supporters of all!
Niki  xoxo

Healthy Holiday Gift Ideas!

Hello friends of ELM!

Need some help with your holiday shopping?   Give the gift of health and you will be supporting your loved ones on their own health journey!  We have some great gift ideas for everyone on your list...

For the NEW MOM:  Baby Bootcamp!  Choose from one or two days per week and give her the gift of getting her pre-baby fitness back!  This 10-week program has our moms raving and returning with each new addition;)

For the NEW EXERCISER: Fresh Air Fitness!  This low-impact outdoor fitness program is designed to be supportive, fun and inclusive for all levels- including those just getting started!  Choose from 4 classes per week and get fit in the fresh air while meeting a great group of new friends:)

For the RUNNER: Need for Speed & Yoga!  This specialized running clinic is the perfect gift for the runner in your life who wants to run faster or further without getting injured!  The 6-week clinic includes  weekly coached runs,  education sessions and the option of weekly yoga for runners.  This session takes place in January only so don''t miss out on this great ''performance enhancing'' program!

For the FOODIE: NRG Foods that will move you!  This great little cookbook is jam packed full of natural, whole food recipes that will keep you energized all day long.  Healthy breakfasts, mobile energy and sports fuel recipes are included in this unique cookbook crafted by coach and endurance athlete, Sarah Seads.  Great gift for teens or university students as well- get them away from processed products and in love with real food!

For the SELF HELP BOOKWORM: Fit & Free, 7 steps to achieving fitness for life!  This is an awesome resource for anyone who would like to live a healthier and more active life now and into the future.  It includes a step by step program designed to help anyone and everyone identify and overcome obstacles to successfully living a healthy life.  This book will provide you with a giant toolbox full of useful and practical tips, tricks and tools to help you reach your fitness dreams and goals!

For the BUSY BEE: Online Training Plans & Home Equipment!  Download ELM''s home training video series or sport training plans and they will be delivered right to your computer instantly!  Or,  purchase a few simple pieces of equipment  to create an instant home gym!   Training doesn''t need to be complicated, expensive or time consuming to have an impact.  ELM has skipping ropes, exercise bands, balls ready and waiting for you!

For the GOAL SETTER: Monthly Coaching!  Know someone that has a race or performance goal for 2014?  Give the gift of personalized monthly coaching with Coach Sara!  Monthly coaching is the most effective way to reach a new performance goal or race PR because it is based on scientific training principles and is personalized to match your needs as an individual!

And if all else fails...AN ELM GIFT CERTIFICATE will be sure to put a smile on the face of any health nut on your list! 

PS: Be sure to get your holiday orders in before Friday, December 20th to ensure Santa get's them on time!

HO HO HO!
Sarah:)

My life has changed dramatically

HAPPY FRIDAY!

It's time for another awesome success story from one of our ELM Challengers!  If you have a story you would like to share about your success and adventures with ELM please send it my way!  You never know who you are inspiring...

Joe, you made record changes to your health and fitness during your first 10 week Full On Fitness & Nutrition Challenge.  You lost 27 pounds, 9 inches and dropped 8% body fat...moving from the 'Obese' body composition category to the 'Fitness' category in the process!

XTERRA Off Road Half Marathon Race Report

Aloha!

Team ELM from left to right: Donna, Me, Emily, Niki, Kim, Trina

I am back from sunny Hawaii and in total shock going from bikini to boots in 6 hours.  OMG I didn't think it could get this cold on the Island!

My first trip to Hawaii was amazing and I fell head over heels in love with Kauai:)  Read on for my first annual XTERRA Oahu race report!