How to Practice Self Care: Winter Wilderness Adventures

Self Care for the Winter Season

Taking good care of your body and mind is important in both everyday life and our outdoor lifestyles. Self care is an especially important concept for winter, when sometimes our mood and energy level can drop. So what does that look like? Here are four tools for wilderness lovers to practice self care this winter.

Tool #1: Using Titration to Grow without Overwhelm

Titration is one of our most important nervous system concepts here at Mind & Mountain. It’s originally a term from chemistry, but when applied to the nervous system it means adding challenge slowly, in small, and manageable doses. Picture adding liquid one drop at a time into a beaker: that’s titration.

Like a chemical reaction overheating or bubbling over, doing too much too fast can flood our nervous systems. When our brain gets flooded, it literally changes how it functions: the rational part of our brains shut down while our fear and survival zones kick into high...

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Three Exercises for Backcountry Skiers: Training for a Strong Winter

Why exercise at home for stronger ski days?

Winter is here and it’s time to hit the slopes! As we get our winter gear out, it’s important to think about how to tune up our minds & bodies for the season, too.

One of the best things you can do to stay strong and injury free this winter is to prep with a little strength training. Doing some exercises at home, even in small doses, is a really effective way of staying healthy on your skis. Nothing ruins ski season like being sidelined with an injury!

On top of that, practicing functional movements at home can build the muscle memory to help your technique come together early in the season. By building your endurance and practicing healthy movement patterns in pre-season, you can jump start your season and ski strong all winter long.

Three strength moves for backcountry skiers

We’re going to take you through three moves we love for building strength for ski season. Each of these movements imitates an action that we...

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Nordic Skating 101: Getting out Safely on Wild Ice

Getting Started with Nordic Skating

Whether breezing across an alpine lake or soaring down a frozen slough, Nordic skating is a rewarding way to experience both beauty and playfulness outside.

Nordic skating is awesome because it can be more accessible and simple compared to many winter sports. The equipment you need to get started is not too expensive, and it takes less practice to learn the movement patterns. You won’t have to spend years trying to master the basics. You can be gliding around having fun on the ice in no time!

Finding conditions for fun and safe Nordic skating takes some planning and some luck. In Alaska, skating is often an early winter activity, when temperatures drop below freezing so ice can form, but the snow hasn’t yet arrived. Midwinter skating can be fun too – some cities maintain a plowed lake rink area for skating after the snow, and sometimes skaters get lucky after a warm melt spell or a big windstorm that clears the ice of snow. In...

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Winter Sports on a Budget: Tips for Saving Money on Gear & More

Budget-friendly Tips on Getting Out There for Less

If you’ve ever walked into a ski shop, you’ve probably been floored by the cost of winter gear. Things don’t get any better when looking at lift tickets for your local slopes. And all that sticker shock can be really overwhelming.

Finances are a huge obstacle for so many folks, and nowhere is that more true than in winter sports! This form of gatekeeping creates an exclusive culture that we’re trying to break down. We want everyone to have access to winter sports, no matter their budget, and without the fear of getting shut out by high price tags.

The good news is that you don’t have to blow your budget to get out there. We’ve compiled a list of tips from outdoor recreation enthusiasts (across many platforms) to make winter sports more affordable. And we added a few from our own experiences too. 

Let’s dive right in! Here’s our best money-saving tips for getting...

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Podcast: Changing Seasons - Using Fall to Prepare for Winter

Happy Autumn Everyone! 

I recently had a last minute chance to sit down with Martha Rosenstein of Alaska Public Media and the Outdoor Explorer Podcast to have a discussion about transitioning from Summer to Winter. This is a big transition across the hemisphere - and feels a little extra dramatic up here in Alaska where you can blink and fall is already over! We discussed some different ways that can make the transition feel less drastic and more sustainable, you can see the list of topics below! 

Closing out the episode, Martha chats for a bit with Heather Caldwell -  a psychotherapist that practices in both Alaska and Colorado. Heather shares some more perspective on how to make a seasonal transition, you can check out more about Heather and her practice here

 

Topics covered include: 

  • Sarah
    • Transitioning from summer to winter - how can we do it in a more mindful way? (3:18)
    • Leaning into plan B and recognizing the energy that takes. (5:29)
    • Cues...
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Podcast: Building Mind & Body Strength

Greetings!

Wow, I just had the chance to sit down with Kaitlyn Kasso and had a really fun time! Kaitlyn is an awesome photographer that helps women develop their personal brands. You can follow what she's up to on Instagram @kaitlyncassocreations. She also runs the Inspired by HERstory Podcast: Getting Comfortable with Being Uncomfortable.

We talked in detail about my first time in the Alaska Mountain Wilderness Classic, both of our experiences with imposter syndrome, and what it's like to be a beginner in the outdoors. I really think there is a bit of something for everyone in this episode! 

Topics covered include: 

  • The story of my first Wilderness Classic: 5:50
  • How my business came to be: 19:38
  • When to confront challenges and when to back down: 22:40
  • Workout Perfectionism & Imposter Syndrome: 26:10
  • Building confidence when you're new outdoors (or at anything): 33:10
  • Building a capacity for failure: 38:12
  • Advice on how to deal with Imposter Syndrome: 42:43
  • ...
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One Year of Sistering Support

One year of Sistering Support

In April of 2021 SMH Training officially marked the one year anniversary of our Sistering Support program!

In honor of that milestone, I wanted to share some information about how it’s gone, who we’ve helped, and why financial support and equity pricing are an important part of our business model.

 

First things first – what is Sistering Support?

"Sistering" is a construction term in which a post that's holding up too much weight is supported by additional posts on either side. This metaphor conveys what we're after: helping take some of the weight off those who are carrying a lot right now. Especially for BIPOC, queer, disabled, bigger bodies, and others who are underrepresented in the outdoor world.

Ideally, finances wouldn't keep anyone from health, movement, or outdoor time. And if we’re going to realize our goal of a more diverse outdoor recreation community – we have to work to make the opportunities to thrive in...

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Podcast: It's Okay to be a Beginner in the Outdoors

Hello! 

I loved this conversation I had with Martha Rosenstein on the Outdoor Explorer Podcast! We highlight overcoming barriers to getting started with outdoor adventuring, remembering what it's like to be a beginner again, and how to build functional strength at home in anticipation of winter sports.

The topics we covered include: 

  • What is a mental health informed fitness trainer?
  • Sarah's journey into mental health and fitness world
  • Anti-Bro Culture
  • How can we do better when it comes to creating an inclusive outdoor rec community?
  • Weakest link syndrome
  • Progression of new skills
  • Functional Strength and Adventuring 
  • Defining Summer Strong and Ski Babes 
  • Getting Started in Backcountry Adventures
  • Self-Awareness in navigating nutrition 

I hope you will have a listen and that you enjoy the conversation! If you have thoughts or any of these topics resonated, I'd love to hear from you

You can find the episode in a couple...

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Podcast: Building a Strong Body & Mind

Hey there! 

I recently had the opportunity to have a chat with on the Connect with Sheila Botelho Podcast. Sheila is a certified health coach,  lifestyle entrepreneur, and mom of two, best known for her online wellness programs, mentoring, and self-love passion. Her podcast focuses on how to connect to your soul's calling and take action on it. 

We covered a lot of ground in this short interview, and I hope you'll enjoy listening as much as I enjoyed chatting with Sheila! 

The title of this podcast episode is: Building a Strong Body & Mind

Topics covered include: 

  • My role models for the active life I now live: 3:57
  • How I combined my passion for the outdoors and mental health and started my business: 5:16
  • Cultivating mental strength: 10:26
  • Luc and mine's traverse of the Western Brooks Range: 17:09
  • Gaining courage to step into new experiences: 18:56
  • How to put the nervous system to work for us: 22:41
  • The evolution of faith in my life: 30:50...
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