Climb Your Mountain

Has your health and fitness taken a ding during the coronavirus pandemic? The good news is you're not alone!

When I ask my community what they're struggling with right now, they talk about:

• Door Dash addiction
• Overdrinking
• Having no time to workout while homeschooling
• Feeling lost without the gym
• Struggling to stay motivated when their trips are canceled.

Being out of shape is no fun, but here's the truth. It happens to all of us.

You are not going to make it from now until old age without going through some kind of life event that kills your fitness. So knowing how to get back in shape is an important skill. And it's one I'm going to teach you in today's episode!

Read detailed show notes at:
https://missadventurepants.com/17

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].

Are you fed up with falling behind the pack on long hikes?

Are you so tired after hiking that you skip your shower and go to bed dirty?

Maybe it's because you're trying to climb a huge mountain on two goos and a sawdust bar.

If you're training hard and getting nowhere, it's time to look at your fueling strategy.

The truth is, very few people eat and drink enough during training hikes and long workouts.

And that's too bad, because nutrition is just as important as working out. In fact, dialing in your nutrition might be the secret sauce you need to take your mountaineering game to the next level!

So in this week's podcast episode, I'm going to show you exactly what to eat before, during, and after your hikes.

These tips may seem simple. But I guarantee you, they work!

Once you get your nutrition dialed in, you'll feel like a new creature (energy monster!).

So why be slow and tired for one more day? Click play and let's get started!

This week's episode is sponsored by Mountain Fit: Self Coaching for Mountain Athletes.

Want to get in amazing shape for even bigger adventures? This online master class gives you the skills and tools you need to become your own outdoor fitness coach! Learn more at: https://missadventurepants.teachable.com/p/mountain-fit/

Read detailed show notes at:
https://missadventurepants.com/podcast/healthy-hiking-snacks-mountaineering

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].

Are you working out, hiking your ass off, doing all the fitness things ... but still not seeing the results you want? If that's the case, it may be time to look at your diet. 

Too many mountaineers treat our sport as an excuse to eat whatever the hell we want. (I know, because I was one of them.)

But the truth is, our bodies burn fuel just like cars. And if you put crappy, watered-down gasoline in your Suburu, it's going to be misfiring, sputtering along, and die halfway up the next big hill, right?

So in today's episode, we're going to break down how to eat during mountaineering training. You'll learn:

• All about macros – plus the number one mistake athletes make when counting them.
• How to eat enough carbs to fuel a short workout and a long one.
• How to heal your body and conserve lean muscle by eating enough protein.
• Common myths about fat that can hurt you, and why fat is essential for heart health.
• How underfueling can sabotage your training and how to avoid it.
• And much more!

Mountaineering training takes months of hard work. But by eating right, you'll give your body the fuel it needs to get stronger, faster, and tougher.

Read detailed show notes at:
https://missadventurepants.com/15

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].

Heart rates are kinda like boobs. No one's ever happy with theirs! 

I get A LOT of questions from people who see their friend Suzy's heart rate stats on Instagram Stories and are freaking out because theirs is different. They seriously wonder if they've screwed up their fitness or they have a heart defect.

And honestly, after 12 solid months of heart rate training, I do the same thing.

So this episode, we're going to burn all that down and dive into the nitty gritty science of heart rate training. We'll talk about:

• Why knowing your max heart rate is meaningless — and what numbers actually DO matter.
• How to find the perfect target heart rates to build endurance and speed.
• The effects of altitude on heart rate, and what to do about it.
• Factors that screw up your heart rate, and what to do instead when yours is off.
• Why comparing your heart rate to Suzy's is pointless.
• The best gear for heart rate training.

If you've been frustrated by heart rate training in the past, this episode is for you! Chances are, you'll listen and realize there's nothing wrong with your heart and that you're exactly where you need to be.

Read detailed show notes at:
https://missadventurepants.com/14

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].

It's one of the saddest things that can happen to a mountaineer. You spend months training, buy $700 boots, travel around the world ... and then you don't summit. Suddenly you're overwhelmed by disappointment, second guessing yourself, and feeling like a total failure. 

But believe it or not, missing a summit here and there can make you a better mountaineer and a happier, more resilient human in the long run. The truth is that all successful mountaineers have long lists of unfinished peaks, and that we often learn valuable life lessons from these so-called failures.

In this episode, let's talk about:

• First aid for the soul: What to do right afterward to feel better
• How to lower the stakes by loving your entire training journey
• Understanding what you can and can't control, and the mindset benefits of surrender
• Trip planning tips that can help to ease your disappointment if you don't summit
• Life lessons I've learned from my "unfinished" summits

I'd like to say that I hope you never need this episode. But honestly, if you keep mountaineering, you inevitably will at some point! So keep this one on your phone for those days when you need some peppermint schnapps-infused hot chocolate for the mountaineering soul.

Read detailed show notes at:
https://missadventurepants.com/13

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].

Do you feel like dog poop after a long hike or workout? 🐕💩 

Have you ever been so tired and sore after a day outside that you can't even get your ass in the shower afterward — and just go to bed dirty? 

If that sounds like you, I'm here to take away the shame, because I've been there too! And I know it can be fixed. 

So in today's episode, we'll look at the science behind an awesome post-workout recovery and share some tips to help you bounce back faster and feel less pain and exhaustion after your adventures.

We’ll cover:

• The dangers of making a poor recovery. (It goes way beyond exhaustion and going to bed stinky!)
• Why nutrition (not ice baths or supplements) is your secret post-workout recovery weapon.
• What to do during the workout to ensure a fast recovery after.
• One thing you absolutely must do within 15 minutes of ending your workout.
• How to tell if you have central nervous system (CNS) fatigue, and what you can do about it.
• And much, much more!

This is a super juicy episode packed with the latest science and useful tips, and I can’t wait to share it with you.

Read detailed show notes:
https://missadventurepants.com/12

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].

Could hiking or running an ultramarathon help you feel more fit and confident for your mountaineering adventures? If you're drawn to the idea of traveling SICKENING distances in a single day, this episode is for you!

When I shared pics of my last ultramarathon hike on Instagram, the questions poured in. What do you eat? What shoes do you wear? How do you train for an ultramarathon? Where to you poop?!

In this episode, I'll answer all these questions and many more. So if you're interested in hiking ultramarathon distances like the Grand Canyon R2R2R, Four Pass Loop, or Zion Traverse, grab a beer (or a kambucha) and tune in!

Read detailed show notes at:
https://missadventurepants.com/11

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].

Would you rather eat broken glass than work out in hot, humid weather? Is your training suffering because it's getting too hot to exercise outside?

This summer especially, with so many gyms closed or off limits, a lot of us rely on outdoor exercise for our mountaineering training.

So today, I'm going to share some tips to make running in the heat and humidity slightly less agonizing than a colonoscopy without Xanax.

I'm not a magician. I can't make you into a super special unicorn from planet awesome who can walk through the flames of hell and not feel it. But I promise these tips will help!

P.S. I apologize for how many times I say “running” in this episode when I really mean hiking. I’m studying for my running coach certification, and running is clearly on my brain!

Read detailed show notes at: https://missadventurepants.com/10

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].

So many people come into mountaineering training as a way to get healthy and lose weight. If that's you, first off, I want to congratulate you! Committing to a big, long-term goal like a mountain climbing trip is going to teach you so much about your mind and body.

However, this can also be a tricky place to be. Because do you know what you have to do to succeed in endurance training? You have to EAT! A lot.

The sad truth is that a huge number of mountaineers and endurance athletes — including those with a so-called healthy diet — are chronically underfueled.

They think their sports nutrition is on pointe. But they're wrong, and it's hurting them.

They're convinced they need rigid fad diets (keto, paleo) or behaviors (cleanses, intermittent fasting) to succeed. Or just as often, they're simply not eating enough to fuel their bodies because they have rigid ideas about how much food is too much food.

The sad thing is, underfueling yourself in training can actually cause your body to hold on to weight — not to mention hold back your fitness progress.

So today, I'm going to talk about healthy ways to fuel your body during mountaineering training so you can kick more ass and feel good doing it!

Read detailed show notes at:
https://missadventurepants.com/9

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].

"I'm not ready, and I'm going to die." Before a big mountaineering trip, it's normal to feel like you're not prepared and worry that you're going to drop dead — or get left behind, or mess up the trip for everyone else, etc. The good news is that you're not alone if you feel this way, because almost everyone goes through a version of this. The even better news is that there are some very normal things that happen in training that can convince you that you're not ready when you're actually right on track. In this episode, we'll talk about how the training effect, brain science, and cognitive biases mess with your head before a big trip — and what you can do to manage the anxiety they create.

View detailed show notes at:
https://missadventurepants.com/8

Coach With Sarah

Sarah offers a 6-month nervous system coaching program for humans who are neurodivergent, sensitive, and highly creative. Learn to rewire your brain for calm, load up your stress toolkit, and address the root causes of overwhelm . To learn more and get started, schedule your free consult or email [email protected].