SmallBusiness: 2015

Panama and Costa Rica in Three Weeks

Playa Grande, Costa Rica

Got three weeks? Can I squeeze into your suitcase?

We have just returned from 3 weeks in Central America and are in the twilight zone of adapting to real life and processing the amazing journey we have just had. After strolling at flip flop pace and pedalling at cruiser speed, we feel like we are standing still in our real lives back home. Peeps are flying by in

Costa Rica: Playa Grande

Pura Vida! Costa Rica's brand is 'the good life' and we drank up as much as we could during our short visit to this rico country north of Panama.

We heard it was a beautiful and diverse country. But we were also warned that it would be expensive and the most similar to North America of all the countries in the region. Because of this, we originally planned to avoid this popular

Panama Adventures: Bocas Del Toro

Oh dat Caribbean...

After nearly two weeks of daily adventures by bike, bus, boat, plane and surf, we suddenly found ourselves trapped on a remote Caribbean island in the Bocas del Toro archipelago off the Atlantic coast of Panama. Up until that moment we thought our trip had been pretty relaxing. We figured we had slipped into Panamanian time. We guessed we were mucho tranquillo. HA!

Panama Adventures: Boquete mountain town

On the road again, we packed our wee sacks and said goodbye to sweet Santa Catalina...until we meet again.

It was time to pull up our growing roots and continue to explore this diverse country. Three days away from the sea. That is all we could handle. Up into the mountains we drove, travelling on more fantastic Pan Am highway in a spacious shuttle van. We used the Hola Panama tourist

Panama Adventures: Santa Catalina

I just wrote my first ever Trip Advisor review. A glowing report on Santa Catalina and the Hotel of the same name. But now I am tempted to delete it.

You know those great places you want to share but you also don't want anyone else to know about? Santa Catalina is one of those places. Oh the internal battle of a blogger... But I just can't resist. It is our new favourite place and truely

Panama Adventures: Panama City

Central America, it has been way too long, amigo.

Brad and I share a love for Latin America and between us we have explored many of its colourful countries. Beginning with my solo adventure in Honduras to become a Dive Master then visiting Guatemala, Nicaragua and finishing with our last adventure in Ecuador and Peru alongside the Team ELM wild women on the Inca Trail. There is something

Recipe: Coconut Lime or Ginger Molasses NRG Bars?

It's time for a new recipe! This one is for you, Cheryl and Sally...

Coconut Lime or Ginger Molasses?

Coconut Lime NRG (sound it out) Bars
2 cups mejoole dates
1 cup shredded coconut
1 cup rolled oats
1/2 cup almonds
2 tbs coconut oil, melted
1/2 tsp salt
1/2 tsp ground ginger
juice of 1 lime
1-2 tbs water to help combine

OR...

Ginger Molasses Bars
2 cups mejoole dates
1 cup shredded

Hike to Cruikshank Canyon

Sitting on the edge of the world...Cruikshank Canyon lookout

The
journey to the Cruikshank Canyon lookout is just as spectacular as the
destination. Travelling through pristine sub-alpine terrain, and past
endless crystal clear lakes, the trail to the lookout is loaded with
awesome scenery. The icing on the cake is reaching the Canyon and
enjoying lunch at the lookout, complete with

What's in my pack?

I've wanted to write this post for a while. After my last big run adventure I dumped out my pack and this is what fell out...

This is pretty much the kit I take on all of my long single day adventures. The Salomon skin 5 vest allows me to cram a tonne of gear in and it just gets more comfortable the more full it is.

Read on...

From the top, clockwise:

Delorme inReach Explorer- my

Happy Kinesiology Week!

ELM's Kinesiologist's are practicing members of the BC Association of Kinesiology. Kinesiology is the 'study of human movement' and requires a minimum 4 year University degree program to practice in Canada. Learn more about Practicing Kinesiologists in British Columbia by going to the BCAK website. Be sure to ask your private health insurance provider if they cover Kinesiology

Perseverance Trail Run 2015 Race Report

Image: Lorenz Jimenez

The 11th annual Perseverance Trail Run was a huge success with more than 300 racers, 70 volunteers, a huge team of sponsors and countless supporters coming together to raise funds for the Cumberland Community Forest Society. Once again, an anonymous donor will be matching 100% of the proceeds raised for the CCFS and the race was followed with a special After Party

Need for Speed starts this week!

Do you have a Need for Speed?

NEED FOR SPEED! Starts this Thursday! 12-weeks of coached running sessions that will help you reach your 2016 running goals. Let's do this!

Equilibrium
Lifestyle Management's (ELM) annual ‘Need For Speed’ running
clinic begins Thursday, October 29th.

This clinic includes weekly coached training sessions designed to
improve technique, speed and

Videos: Weekend Film Fest!

It's about time for another weekend film fest and I've got trail running on my mind! I wonder why? Here are 3 great trail running films to get you inspired for this weekends Perseverance Trail Run!

Happy Friday!
SS

Wonderland: Gary Robbins Run Around Rainier.
Intense and inspiring, this short documentary, from the Ginger Runner and Pace Films follows Canadian Ultra Runner, Gary Robbins, on

Hike to Flower Ridge

Have you been to Flower Ridge in Strathcona Provincial Park? Well...you've got no excuses now...

I have written about Flower Ridge before- after my first trip up to this magical trail in the Park. That day, Kim and I did a great ultra training run on the Ridge, covering 32kms of gorgeous alpine singletrack and falling in love with the route in the process.

Head over to The

Run the Stairs at Goose Spit Park

Do you know how many stairs there are at Goose Spit Regional Park? If you know the answer to this question, you also know how rad the view is from the top of the Valley's 'stairway to heaven'!

Run the Stairs at Goose Spit Park

For a mid week adventure
that is closer to home, nothing beats a climb up the stairs at Goose
Spit Regional Park. The Goose Spit stairs are a fantastic

Hiking to Century Sam Lake

Wow. Just wow. Have you been here yet?

Check out my trip report on The Outbound Collective for all of the deets!

Added by Sarah Seads

Century Sam Lake

The next time you have
the opportunity, I recommend you pay Century Sam Lake a visit. This
short day hike complete with a spectacular emerald green lake, towering
rock cliffs and summer snow caves

Hiking to Marble Meadows

Last month, I finally made my way up to Marble Meadows, on one of the last warm weekends of the year. This area of Strathcona Park has been on my list for a while now and I was stoked to get the chance to scout it out. Check out my trip report on The Outbound Collective, along with my other adventures and recent articles. Not on the Outbound yet? Well, you best get on over there my friend

Forest Fairy Strikes Again!

Here is an update from the Cumberland Community Forest Society!

Cumberland Forest Fairy Strikes Again!

The Cumberland Forest community is throwing an epic fundraising party on
Sunday October 25th and the whole Valley is invited to be part of making
history! The 2nd annual Perseverance Party for the Forest takes place Sunday
October 25th (following the Perseverance Trail Run)

inReach Canada Friends and Family Discount!

No longer valid- stay tuned for future discounts!

Race Report: MOMAR Cumberland 2015

Perfect day for an Adventure Race! Image: Dave Silver

Wow. What a great day. MOMAR Cumberland was another fantastic event complete with a rad course, rad people and an uber-rad team mate:).

First things first I have a few thank you's to share. I wouldn't get to fulfill my huge passion for adventure racing without these peeps:

Mr. MOMAR himself, Bryan Tasaka. A man with a vision who

Video: Under Water

Saturday morning we woke up to another wet, grey day in the Comox Valley. It's been drizzling for 3 days now. I didn't feel like riding my bike or going for a long run in the rain and mud. There, I said it. You know those days. Instead, we decided to go for a swim with the fishes...

Under Water from Sarah Seads on Vimeo.

I have lived on Vancouver Island my entire life. I have

Freakin Awesome Triathlon

Subject: "I call a FAT this Sunday."

And so, it began.

I sent out the email on a Friday afternoon to a few friends, all of whom are notorious for having extremely rubber arms.

"Goal: summit Becher at 10:30am.
Full FAT: Kayak from Cumby campground to
Comox Dam/Rod and Gun. Mt Bike up to Forbidden lodge via B21.
Trek/Run to summit of Becher. Return same. Cold drinks at the lake

Hike Mount Albert Edward

Let's go on an adventure!

New Adventure up on The Outbound Collective! Read on for details on hiking the striking, Mount Albert Edward.

Happy Trails,
SS

Such a looker.

Mount Albert Edward is hard to miss. If
you have ever driven up to Mount Washington you will remember the
unique profile of this mountain to the west of Raven Lodge. Its long
drawn out scree ridge ends

Research: Injury Rates in Runners Wearing Traditional vs Minimal Footwear

Better late than never! Thank you for your patience as we have been working through the ins and outs of conducting our first pilot study as well as publishing our first research paper over the past (very long) while. We hope you enjoy reading about the study and our findings. Thank you to everyone who volunteered their time and resources to help us make this project happen. From the

Augerpoint Traverse Run Report

Magical moments in the mountains. Heading up Albert Edward.

This August, alongside two super gals, I finally ran across the spine of Vancouver Island. The Augerpoint Traverse had been on my list for a while but not in the traditional sense. Most people take 3-5 days to hike the Traverse, but I had my mind set on finding out just how quickly I could cover it. I spent a few trips scouting

ELM Runners are 'Ultra' Fit

Ultra runners, running to the finish at the Fat Dog in Manning Park. Image: Brian McCurdy

ELM
RUNNERS ARE 'ULTRA' FIT

Over
the past two weeks, 6 local trail runners have made their mark on
ultra distance trail running events around the Province. Coached by
Kinesiologist and owner of Equilibrium Lifestyle Management (ELM),
Sarah Seads, runners are finding a new challenge and sense of

Videos: Weekend Film Fest is back!

It's baaaaack!

I have been playing around on my computer on this rainy weekend, editing images, writing down words, and re-arranging my blog. And I came across some of my favourite blog posts...the Weekend Film Fest Videos! Short films just keep getting better and better and I absolutely love learning about new places, faces and wild spaces. This is the perfect weekend to cozy up inside

Recipe: Maple Almond Trail Balls (or Bars!)

No bake. All good.

Maple Almond Trail Balls (or Bars!)

3/4 cup tamari almonds
3/4 cup raisins
1 cup of large flake oats
1/2 cup almond butter
1/4 cup coconut oil
4 tbs maple syrup
3/4 tsp salt
1 tsp vanilla
1/2 tsp almond extract

Pulse almonds and raisins in food processor until they are chopped slightly. Add remaining ingredients until combined. Add more wet or dry ingredients, if

Secret Trails

Hands on thighs I push onward...desperate to see the view from the top.

W O N D E R

I wonder what is up there. I wonder what views await me. I wonder how much further it is to the top.

I can see the light breaking through the canopy now. More light. Less darkness. I can feel it. I'm so close.

Secret trails.
'Be careful... It's steep... It's slippery... Not really a trail yet

Snack Attack: The Best Foods for the Trail

Need some ideas to help you plan your next 'Backcountry Menu'? Check out my latest article on The Outbound Collective to get your creative juices flowing!

Not a member of The Outbound Collective yet? Get on over there and join this awesome community of outdoor enthusiasts! The Outbound is loaded with trip reports, articles and amazing images that will help you plan your next adventure.

Singletrack Mind

"If you know wilderness in the way that you know love, you would be unwilling to let it go."

~ Terry Tempest Williams

This feels like the first moment that I have stood still in two months. My laundry is folded. I have groceries in my fridge. My house is (as good as it gets) clean. My shrivelled up plants have been watered and are returning to life. The last of the blueberries

Fat Dog 50 mile Race Report

Fat Dog you've been a long time coming.

My Fat Dog initiation was an epic adventure complete with monsoon rains, wasp stings, a Lynx encounter and a suprising finish. It was quite the wild ride, but it was well worth the wait. If you want to read the last page, you can check out the race results here and photo galleries building here. If you want to avoid doing chores or some boring data

Review: Delorme InReach Explorer

Solo adventures can be the best adventures. Home for the night, on the Augerpoint Traverse.

Do you like to 'get away from it all' and 'get off the grid' for your kicks? Do you seek the high alpine, the far back country or the distant peaks? Do you crave adventure in truly wild spaces? Or... do you know someone who does? This post is for you.

*Disclosure: Since writing this review

IAG Mountain Skills Course

Mountain mornings are good mornings.

Well, that was pretty awesome.

Last month I made a last minute decision to jump into a Mountain Skills Course led by Jan Neuspiel of Island Alpine Guides. A girls mountain biking weekend in Squamish fell through and that left Gen and I free for a spontanious weekend in the mountains. We had been eyeing up the IAG summer schedule to try and find a

The Outbound Collective: 7 Leave No Trace Principles

I am excited to share my most recent article from The Outbound Collective- be sure to follow the link below and head on over to this great online resource for inspiration, education and motivation to help you plan your next outdoor adventure.

Enjoy!
SS

7 Leave No Trace Principles to Respect the Wild

Take only pictures, leave nothing but footprints

More and more people are stepping off

Best month ever?

Loving life on Mount Matchlee

It seems like a dream now, but I am pretty sure I really did fly in by helicopter to Mount Matchlee a few weeks ago to learn how to lead climb on ice, build snow anchors and travel across glaciers...then I ran around the province with 11 other women...then I ran across Vancouver Island...haha. Seems surreal now... but I have the photos, so it must have really

Run BC Project

Girls + Mountains = Rad

Over the past week I have driven 1800kms of winding roads, run close to 130kms of pristine alpine single track and climbed a super dose of elevation in the mountains of BC alongside 11 rad women. The inaugural Run BC Project was an epic road trip to remember and I am grateful to have been a part of it!

I had the pleasure of co-organizing this trail running

Backcountry Running: Tips and Gear List

Fastpacking Mount Septimus

Can you hear that? The mountains are calling your name!

If you are like me, you hear the call of the wild as soon as the snow begins to melt and the days start to stretch out. Personally, I can't get enough of moving through the mountains and exploring new terrain, off the beaten path. The further from the road you go, the less human distractions there are

The Outbound Collective: Hiking Mount Becher

I have just started contributing articles to the Outbound Collective and hope that you will come on over and join the community! If you are looking for inspiration, motivation and direction for your next outdoor adventure, then this is the place to start. A collection of people, images, stories, tips, maps and many other resources awaits you on the Collective.

Please head on over to check

Backpacking: Jack's Augerpoint Trail

"All good things are wild and free." - Henry David Thoreau

Ain't that the truth.

Last week I had the pure pleasure of living in the mountains and on the trails of Strathcona Provincial Park. With a week off and my other half out fishing the coast I decided to pack up and try to cure some of my wanderlust. It was a full on 'dirt bag peak week' loaded with adventures and I need a week off

Dirtbag Peak Week

So many peaks, so little time...

Wow. Just wow. I need a week off after my week off! I am totally spent and completely filled to the brim with mountain stoke. Over the past week I have been hustling from one adventure to the next, making the most of my time off and dirt-bagging it out of my back pack for most of the days. After a week straight of hiking, running and biking, I woke up

Backyard Bliss: Mount Albert Edward

**Interested in Backcountry Running? Be sure to read my article for the tips and gear needed to get you there safely!

Ready to go on another backyard adventure? Follow me!

NE aspect of Mount Albert Edward. 1700m, May 30

Mount Albert Edward is hard to miss. If you have ever driven up to Mount Washington you will remember the unique profile of this mountain to the west of Raven Lodge.

Backyard Bliss: Mt. Becher

I have travelled this path 100 times and I can only hope that I am lucky enough to do so 100 times more.
4:30am...I'm awake...the birds are chirping...the mountains are calling...I must go. Three cameras, one fruit bar, water, my sneakers and I am out the door.

5:30am... red tread on the dirt. I am trekking steadily up the rudely steep approach. It is an ugly place to begin a hike to

grat - i - tude

grat·i·tude

ˈɡradəˌt(y)o͞od/

noun

noun: gratitude

the quality of being thankful; readiness to show appreciation for and to return kindness.

Gratitude is:

A belly laugh, a high five and a warm embrace from friends...

A support team sharing healing energy and helping align mine...

Kind words, reflections of inspiration and endless reasons to keep going from my new

Miwok 100K Race Report

Ultra Sisters:)

"Did you say MEAT-WALK??". Ha Ha, my friend Shea, now THAT would be an awesome name for a 100K foot race.

Miwok 100K... It's always so surreal, coming home after these big adventures. Was I really just running through endless meadows of wild flowers and massive stands of Redwoods in California? Did I really push as hard as I could at the end? Was the pain really that

Ultra Bag of Tricks: Self Care and Miwok Prep

This is it. The miles are in the bank. The taper has worked all of her magic. My bags are in the cargo hold and I am a mile high above the endless Oregon coast. Soon we will be picking up our race bibs and spreading our gear out on the floor one last time. It's Miwok100k time baby!

My pre race week didn't go exactly as I had envisioned...isn't that always the way though? I may have

2015 Adventure Trail Running Series begins April 30th!

Get
off the road and on the trails with Equilibrium Lifestyle Management
(ELM) this spring!

Early Bird registration ends April 23rd fyi...

ELM's
2015 Adventure Running Series begins Thursday, April 30th at 5:30pm
with the first

of three 8-week, coached trail running clinics running from April- October. Adventure

Running is led by coach and
Kinesiologist, Sarah Seads, and

Ultra Gear Review: Trail 'Food'

Almost anyone can run an Ultra- so long as they actually want to. Long distance events are 90% mental. "Whether you think you can or think your can't, you're right"...so true!

Once the motivation is taken care of, the human body will adapt to the huge physical demands of long distance running through consistent, progressive increments of overload in training. Pushing the body 'too much,

Taperland

Miles and miles and miles of single track under my sneakers. Hills and hills and hills tattooed into my quads and calves. Endless rhythms of breathe and footsteps and arm swings. All of the uphill slogs and downhill smiles have blurred into one beautiful, miserable, soggy, sunshiney, wonderful run.

It was a short but heavy build up from January to my last weekend running 80km in

Ultra Gear Review: Salomon S-Lab Sense 4 Ultra Soft Ground

More Salomon Reviews: Ultra Gear Review: Salomon S-Lab Advanced Skin 5 Running Vest...

Salomon S-Lab Sense 4 Ultra Soft Ground

I REALLY REALLY love these shoes but...

The truth is, I
have a love-hate relationship with these ruby slippers. They are sometimes hard for me
to love but they are also very hard to let go! I
have climbed many mountains and had many single track adventures in

Ultra Gear Review: Salomon S-Lab Advanced Skin 5 Vest

Running
for 5-7 hours at a stretch is a great way to test gear, try fuel, and practice mind
games. Chaffing, blisters, running in the mud, running in the rain, running in the sun, numb feet, upset stomach, nasty gels, delicious bars, magic tape on my
calves, duct tape on my shoes- you name it I've experienced it over the years!

After a thousand kilometers up and over mountains this

Coming home

Sunday thoughts...

I just drove back to the Valley after spending a lovely weekend in Victoria with my family. Spring is a magical season in Vic. The daffodils were taking over and the cherry trees were loaded with ripe bundles of pink blossoms just in time for my visit. I always squeeze in all of the things that I miss since moving up Island. Strolls through Beacon Hill Park...Dallas road

The Gifts

Training for 100kms takes up a lot of time. But, in a strange way, it also gives you a luxurious amount of time in return. A four, five or six-plus hour run in the woods adds up to more 'free' time than I would normally see in a week, let alone a single day. I like to 'do stuff', so my days are normally crammed from dawn to dusk with work, work, fitness, home projects, work, projects,

How to Train for an Ultramarathon

The image above captures the romantic idea of training for an ultra. Not every long run is filled with golden sunrises, rainbows and lollipops. But, for me, quite honestly, most of them are:). That is likely why I continue to return to tackle the challenge of training for endurance events again and again. I feel grateful to have the 'half full' gene which makes every challenge seem

Sweet & Salty, Chewy Granola Bars

Mmmmmmm...let me just try another one to make sure they are really THAT good...

Yup. Best granola bars ever!

Stop buying packaged crap to fuel your body and start whipping up batches of these golden chewy bites of goodness. It will quite literally take you 5 minutes to make these. Time yourself...and let me know what you think! I am pretty sure you will never waste your money and

Endure

E N D U R E

Some days you have to dig way down into your bag of tricks.

I see beauty in a grey, dripping sky. I feel life in an ice fed river. I let out giggles while slipping and falling on wet, slushy snow.

For me, there will always be a deep gratitude and comfort in the the discomfort. The pain in my lungs and burn in my legs are sensations that I will be forever grateful

ELM 14th Annual 10K Training Clinic!

ELM
14th
Annual 10K Training Clinic!

“10K
training forms the foundation of all-around fitness, because it
includes ample amounts of the three core components of running-
strength, stamina, speed. When you race a 10-K, you immerse yourself
in near-mythical tradition.” Runners World

Equilibrium
Lifestyle Management (ELM) is
kicking off their 14th
annual 10K Clinic beginning Thursday,

Kinesiology: Human Movement Specialists

Over the past 10-20 years, Kinesiology has evolved rapidly as a profession. When I graduated from UVic in 1999 (omg), 99% of people looked at me sideways when I told them I had a degree in Kinesiology. Today, most people have at least heard the term, Kinesiologist, but to many the profession is still a mystery. We want to clear that up for you, your physician, your health and rehabilitation

Reflections

Is it already January 22nd? Wowza...2015 is off like a rocket!

Flower Ridge, July 2014

Looking back...
2014 was a doozy for me. I started the year with some health issues that rocked my world and left me with some new perspectives. I spent the year focused on rebuilding my body and working towards a healthier balance of work, life and training. It was a tough year for me but it was