Podcast: Having Fun and Managing Stress in Winter Sports

Why Outside Challenges Like Harsh Weather Can Feel Bad and What to Do About It

Amy Bushatz and I love to talk about cold weather! A couple of months ago, I joined Amy on her podcast, Humans Outside, to talk about cold weather layering. If you missed it, here’s what we talked about last time and where to listen.

We wanted to continue our conversation on cold weather with another episode! This time, we took a different angle, focusing specifically on the emotions of cold weather. Have you ever noticed how stressful outdoor adventures can feel in the winter? Amy and I sure have. 

Learning to have fun outside in the cold weather is a practice, but there are a few tools and tricks we’ve found over the years. Through this conversation, we hope to spark some ideas for your own time in winter wonderland.

Like me, Amy also lives in Alaska. She started the Humans Outside Challenge, which creates structure to help folks spend at least 20 minutes outside for one full year. Amy...

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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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Podcast: What to Wear in Cold Weather

What I’ve Learned about Layering for Cold Weather

I recently had a chat with Amy Bushatz of Humans Outside where we unpacked our best tips for how to dress for outdoor activities in cold weather. As Amy and I talked about, winter layering can be really intimidating! We both feel passionately about helping to lessen this barrier and helping folks feel more confident outside in winter. That’s why I’m so excited to share this conversation with you.

Amy has spent at least 20 minutes outside for more than 5 years. She believes fully in the transformative power of spending time outside, even in small, simple ways. She encourages others to build the habit through her Humans Outside Challenge, which creates structure to help folks spend at least 20 minutes outside for one full year.

I was born and raised in Alaska, and Amy has been here for several years now. With our different backgrounds, we both offer our perspectives on winter layering, which helps highlight how...

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Wintering: Navigating Seasonal Transitions with Intention

Transitions can be tough

Everything in life happens in cycles, in both nature and our inner worlds. Not everything can be a time of high-energy growth like summer. Seasons change, whether we want them to or not, and some seasons bring a slower pace.

If winter is hard for you, you’re not alone. It’s normal and common to be affected by the dark, cold seasons. Changing seasons can be hard! We can get comfortable in the season we’re in and we don’t want it to end. But we can learn to get through those tough changes with grace.

Let’s talk about how to navigate both natural and personal winters.

The Two Types of Winters

There are two types of winter transitions we’ll talk about. First, we have the literal changing of the seasons that we in the Northern Hemisphere are moving toward right now. Temperatures drop, the days are shorter, and the sun is weaker. During winter, we often sleep more. We might not want to leave the house as much. Our overall...

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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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How to Make the Most of Shoulder Season: Transition with Intention

What Is Shoulder Season?

Shoulder season is a key time of year for any outdoor adventurer. It’s that in-between time when it’s not quite good weather for summer activities like hiking, but not cold and snowy enough for winter sports like skiing, either. When we say “shoulder season”, we’re not talking about training our arm muscles! What we actually mean is the transitional seasons between the big seasons of summer and winter, like spring and fall. (Wondering where the term comes from? Us too. Here are some theories.

Depending on the climate where you live, the exact timing of your shoulder season might look a little bit different from others. The most important thing to remember is that it’s a time of transition. It’s the time when you’re switching focus. We all experience transitions differently. So, tune into your body and take a moment to reflect on when these yearly transitions happen for you and how they make you feel.

...

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Substituting Sunrise: The quest for the perfect sunrise alarm clock.

Hi everyone! 

A couple months ago I announced on Instagram that I was going in search of the perfect sunrise simulating alarm clock. I've had a sunrise alarm clock for years, but it wasn't perfect: Luc was fed up with the finicky buttons on it, we were both tired of the only 3 alarm sounds it offered, and it always bothered me that the clock light stayed lit -- I prefer a completely dark bedroom.

So I decided it was time for an upgrade. I couldn't believe how many sunrise alarm clocks there are on the market now -- this is a growing market with way more options than 5 years ago. Many of you have been following along on the journey and pinging me to share my findings - I'm happy to say that I've finally come to a conclusion and have my top three to share below! 

What is a sunrise alarm clock?

A sunrise alarm clock (also known as a dawn simulator) is an alarm clock that turns on gradually, increasing light brightness over a period of time - usually 45-30 minutes before your...

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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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