SmallBusiness: 2017

How to Get In and Out of the Gym in 30-60minutes

When it comes to the gym do you:

Avoid going to the gym because you don't think you have enough time?
Spend more than 60 minutes in the gym?
Wonder why the heck it takes you so long to get a full body workout in?
Want to know how to make the best use of your time to get results with your strength program?

If so...this post is for you!

Now, some people love the gym so much that

Client Stories: "My Life Is Immeasurably Better..."

My thanks to Sarah, for creating a holistic fitness education program that encompassed eating, sleeping and moving and for being the first person who told me that my injury wasn’t going to finish me. - Karen Cummins

Health, belief and 'stoke' are all extremely contagious. I know that you will be inspired by Karen's story, so I asked her to share a bit of her journey with you all. She

What's Your Plan?

BIG goals, deserve GOOD plans!

Goals, dreams, passion, energy, excitement...all key ingredients in creation of performance and success! But...what is the best recipe? What are the steps to take, the moves to make and the cues of when to make them? A training plan is like a recipe for your goals. Without one, you are left flying by the seat of your pants, with a loaf of bread that didn't

Perseverance Trail Run 2017 Race Report

Image: Deb KarlstromThe 13th annual Perseverance Trail Run was a huge success this past Sunday with 475 registered racers, more than 70 volunteers and hundreds of supporters coming together to raise funds for the Cumberland Community Forest Society (CCFS). Following the race the CCFS hosted a fun, community ‘Party in the Park’ featuring live music by DJ Lady K and the Luke Blue Guthrie, a tasty

Lost Soul Ultra 100K Race Report

Well that was a wild ride!

I've got a 100k hangover but I wanted to jot down my race report while it is still fresh in my foggy brain:). Spending the weekend eating in bed haha so I've got lot's of time to write. Here goes!

Who knew that my skills as a dive master, forest fire fighter and heat lover would all come together to help me in a 100k race. These skills, along with my love of

Time to Persevere!

Vancouver Island Peeps...

ARE YOU READY TO PERSEVERE??

Registration is filling up for the 13th annual Perseverance Trail Run, taking place on Sunday, October 29th in the Village of Cumberland! This years race will once again feature two classic trail run courses: A 3k Cross Country Romp and an 11k Mountain Run. The 3k XC Romp showcases the protected Cumberland Community Forest trails

Getting High in Colorado: Trans Rockies Run 2017 Race Report

Team ELM TRR 2017! L-R: Marion Bryan, Lynn Swift, Erika Spearmann, Lisa Perry, Crystal Mather and Coach Sarah

These girls tho. I am so honoured and proud and beyond grateful to have shared this journey with these amazing, strong, resilient women. Big mountains and thin air are no match for these big hearts and magic smiles. Thank you for allowing me to be a part of your journey and to

Should I Exercise In This Wildfire Smoke??

Are you wondering if it is safe to exercise with so much smoke in the
air from forest fires around British Columbia? You are not alone!

Note: I have not personally reviewed the literature in depth in this area,
but I am happy to provide my opinion and share some resources
with you on this topic, to help you come to your own personal conclusion
on the risk/reward/consequence equation

Solo Camping Safety Tips

Hi friends! Please read entire post and share with your friends who solo adventure!

✨S O L O✨

There is magic in solo adventure. Peace, presence and free flowing introspection. I have solved nearly all of my life problems on a long solo walk or jog about in the wild. Peace lives on these solo journeys, for me. Sometimes we want to be in solitude and other times we just cant find a buddy

Canada's Toughest Mudder 2017: My First OCR Experience

I did it! Post 8 hour, 50k TM, after being awake for 28 hours lol

Last weekend I got a little dirty. And wet. And cold. And scared. And tired. And invigorated. And giddy. And humbled. And...maybe even hooked on a new sport? Oh boy. Why oh why do I have to love crazy? At least I know I'm not the only one. I may have just found my tribe;)

Toughest Mudder Whistler came into

Top 3 Reasons Endurance Racers Fail to Cross the Finish Line and How to Avoid Them!

The more mistakes we make in a race, the more we learn...but that is a hard way to learn! It is much more enjoyable to learn from the mistakes of others;). After two decades of endurance racing, I have seen (and made) nearly every mistake in the book. And through all of them, the same 3 issues float to the top year after year in all disciplines of endurance racing.

The human body is

Kiss Your Fears Goodbye

Ohhhhh Myyyyy Gaaaaaawd! Along for the ride with Jump Master, Daryl of Pacific AirSports in Campbell River.

This weekend, I kissed one of my biggest fears goodbye. Skydiving. It was one of the scariest and most amazing kisses of my life;). Watch my video at the end of this post!

"Nope. Never, ever, ever. Not even going to consider it. Don't even ask me. I. Will. Never. Skydive."

The Cumby 23k Race Report

This is going to be a quick and dirty race report (for real!)- because the sun is shining and there are more adventures to be had!

And we're off! Great shot of the 23k race start from Kathy Campbell

The Cumby 23k Trail Run
http://thecumby.ca

The Cumby 23k fit right into my schedule this year, so I signed up without hesitation, looking forward to racing in my back yard for the first time

How to attach poles to Salomon Vest

What's in my pack?

What's in my running pack? from Sarah Seads on Vimeo.

Dream Cookies

Finally...after years of licking spoons and testing cookies I have created the ultimate...the perfect...the most amazing...the 'Dream Cookie'.

I eat these for snacks, I eat these for breakfast, I eat these just cuz they are delicious and nutritious and just so darn tasty. Try them out for yourself and let me know what you think! They can be gluten and dairy free and I have included some

Zion 50K 2017 Race Report

"She believed she could. So she did."

It is hard to believe that a year has passed since I was last in the desert, to run 50k. And yet, so much has happened this past year that the Grand Canyon Ultra feels like an eternity away. A year ago, I was just beginning to recover from my crash and whiplash and the timing just wasn’t right for a 50k run. I spontaneously combusted and dropped at

How To Become An Efficient (and fast) Runner

Whether it is your first 10k, faster 21k or an ultra adventure, the key to your success in endurance training and racing is not simply adding more miles. Nope. The key, to moving faster and further without as much fatigue is training your body to become:

ef·fi·cient

əˈfiSHənt/

adjective

adjective: efficient

(especially of a system or machine) achieving maximum productivity with

How To Transform Your Body

Are you ready to roll?

You have body composition goals. I am here to help. Step 1: Education. Step 2: Action. Step 3: Patience. Let's get to work on Step 1...

Gaining Muscle
Gaining muscle takes work. In order to build
muscle, the body needs an overload stimulus, sufficient calories,
optimal protein and carbohydrate macro ratios, nutrient timing and
adequate recovery. Gaining

My Favourite Winter Gear

I just got home from a long, chilly, hard, sweaty, steep, snowy ultra training run and dropped my kit on the floor in the foyer. Thump. 'I wonder how much my pack weighs?', I think. I can't wait until I am running free of the load and the layers and all of the gadgets in my upcoming race in the desert. But, I sure am grateful for all of the gear I have that keeps me happy and comfortable

Weight Management: How to Create Your Nutrition Budget

Imagine for a moment, the feeling of running with a 20 pound backpack. Then imagine, you slip the pack off and run free from the extra load. Can you feel the lightness? The ease and freedom of movement? I'll bet you can.

This is the same sensation of running with or without an extra 10, 20, 30 or more pounds of body weight to carry with you. Increased body mass, specifically fat, as it

Training Principles: Maintenance

"You can do anything, but not everything."

- David Allen

You know I believe you can do anything. I really do. Dream big! Shoot for the stars! Rock your goals and claim your vision!

You just can't do everything, at once. My friend, athlete and Journey Coach, Sarah Erikkson says this ALL the time. And I love it!

Enter the Maintenance Principle.
There are many different areas

Training Principles: Overtraining

You have been rocking your workouts and adding extra training sessions to your week, just because you are feeling so damn great! You almost feel invincible! Now is the time to find out what you are capable of and push even further, harder and faster, right?

You have been doing all of your training sessions but you felt slower on your last couple of runs/rides. Easy pace didn't feel easy

Training Principles: Overload

Are you following the same program in the gym and
lifting the same weights that you were last year, or the year before
last (or not doing any strength training at all??) and wondering why you don't seem to get any stronger? Or, have you
been running the same pace, the same route and following the same
running schedule all year, or for many years and wonder why you aren't
getting

Minds Eye: 2016 Reflections

9 amazing moments from my 2016. L-R from top left: Castlecraig Loop, Comox Lake Bluffs, Brianna at Run BC on the Iceline Trail, Comox Lake bluffs, again the bluffs (one of my sanctuaries), Mt. Cokely summit, Landslide Lake, My back 40, Summit of the Golden Hinde, highest point on Vancouver Island. The worlds most beautiful playground right in my backyard :)

I've had my 2016 reflections