Pregnant folks, this one's for you~ 

Finding the right kinds of movement for your body as it adjust throughout pregnancy can be a moving target. That's why I recommend that all of my pregnant clients develop a daily mobility routine that feels good in their body and can act as a bit of a barometer to check-in with yourself. How are my hips today? Can I connect to my pelvic floor? Any new aches or pains? What's feeling good?

Notes about pelvic floor work: pregnancy is a beautiful opportunity to learn to contract & relax your pelvic floor muscles, though I'm a firm believer that there are huge benefits for everyone, especially women, in connecting with their pelvic floor. Pelvic floor work can help with anxiety (when we relax it, we send a relaxation signals through the whole nervous system), trauma recovery, insomnia, and digestive health, among other things.

Now that you're building a baby, though, it's extra important that you start solidifying your...

This video is based on the super-common things I hear from people that send little red flags up in my brain every time. I'd love for you to check it out and let me know if you've been guilty of any of them! 

Summer Strong is one of the ways to nip all of the issues in the above video, in one fell swoop... and since we're starting up tomorrow I'm here to remind you one last time that it's awesome and I'd love to have you in the group. 

Learn about Summer Strong & get yourself signed up here!

We wouldn't do a workout without a warmup first, right? We know that's a recipe for injury and is easily preventable by spending a few minutes building up heat in the body and increasing blood flow to the joints & muscles.

I wonder, why is it so acceptable to jump right into our outdoor recreation without a warmup? 

In the end, this one is a rhetorical question. The real answer here is that we'd all be better served if we DID warm up our bodies before starting our outdoor recreation ventures. 

This is particularly important for packrafters & other whitewater paddlers since so often a whitewater run begins with the most technical part. We need our bodies to be ready for whatever comes our way, which could necessitate a snappy paddle stroke, a strong brace with the core, or a quick recovery from a line that didn't go as planned. 

Even if you're just paddling flat water, or maybe you're not a paddler at all, this is relevant --...

Curious how Mind & Mountain came to be? Here's the story:

In 2014 a series of events started off that shaped my future and led to the creation of Ski Babes & Summer Strong.

I was on the heels of a bad breakup with a man I thought I was going to spend my life with, and my sense of self had crumbled. I moved out of Skagway, AK (pop 800) to Valdez, AK (pop 4000) to get some space, begin the healing process, and rebuild my identity. The move to Valdez was spurred by the offer of an exciting job running the town's one gym, and I jumped right in. 

Winter in Valdez, Alaska

At the same time, I was working on my master’s degree in Social Work -- thank goodness for distance learning! The final requirement of that degree was a 500-hour practicum, which I began at Providence Valdez Counseling Center.

And here’s where the first magic connection occurred:

I’d be working with Personal Training clients on their fitness, and with just a bit of...

If you have tight hips, sore knees, stiff ankles, or an aching back, especially in the mornings, this video is for you! This is an easy sequence you can do to get the blood flowing, increase mobility, and let go of some of that morning stiffness that we so often start the day with. 

Best part? You don't even have to get out of bed to do it. Start your day by taking care of your knees, ankles, hips, and back... before you've even gotten out of bed. It's the gentlest, coziest self-care around. 

Enjoy! 

There are a lot of reasons why people might be having trouble getting good sleep these days: the craziness in our world, light in the Alaskan summer, beginning of school anxiety, etc... the reasons are many.

I like to encourage both awareness and action to address difficulties in our lives, so if you're having trouble sleeping these days, take note, and take action! There are lots of ways to improve your sleep hygiene: darkening your room, disconnecting from electronics at least 1 hour before bedtime, keeping a cool bedroom, journaling before bed, and more.

Here I share two "moves" that may help with difficulty sleeping. They are yoga-inspired, but not traditional yoga poses. Position yourself close to a wall, and try them out!