Some of you are undertaking physical challenges: weight loss, 10K runs, obstacle course races. Some are cutting back on alcohol, giving up smoking, or decluttering their homes. Some are facing fear of riding, making dietary changes, building muscle. Some are focused on a first LD, others on Tevis. Some are building blogs, recovering from surgery, tackling horse training challenges. Others are embarking on a year of rest and recovery, of letting go and letting the current carry them. I know from my 2020 exactly how hard that can be.

All are wondering how we'll fit it all in and whether we can do it.

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Welcome to Part 2 of the Do Something Hard Challenge.
 
Your homework from Part 1 was to brainstorm possible goals for 2021. Ideas ranged from riding daily (in Wisconsin!) to finishing Tevis, running a 10K, showing a horse, eating better, drinking less, quitting smoking, gaining strength, and losing pounds. Awesome!

If you missed yesterday's post, you're not too late. Just hop over here and chime in!

Some of us - myself included - brain-barfed up a bunch of ideas and now need to whittle our lists down to something clear and specific.

You'll notice that my list includes some overlap between categories. It also includes a bunch of non-specific, half-baked ideas. Some of them are more the means to an end than the end itself. To better get my head around what my targets should be, I reviewed Goal Types 101. You'll probably recognize these three types of goals:

Outcome Goals: These are the “end result” goals. Finish Tevis. Win a 10K. Run an obstacle course race.
 
Performance Goals: These goals represent the components necessary to support our desired outcomes. If I want to do a Spartan Sprint, I need to be able to run 5 miles, do sets of 30 burpees, and climb a rope.
 
Process Goals: These are the daily action goals that move us toward the level of performance that enables us to achieve our desired outcomes. I need to do a 30-minute run/walk workout today so eventually I'll be able to run 5 miles and complete my Spartan race.

I went through my list and identified what type of goal each of my ideas might represent:

Well, that was illuminating.

As I did this, I noticed a few problems:

1. Some of my ideas are too small for Do Something Hard goals, and it makes more sense to roll them up into something larger. (Improve posture? Sure, I'll do it, but it doesn't need to be on this list.)

2. Some of my ideas aren't linked to specific outcomes. They are processes without a clear purpose. For example, I had the idea of publishing two blog posts per week. But why? What outcome would I be driving toward? Must ponder.

3. Some of my ideas are way too general. What the heck does "lean out" mean, anyway?

To crystalize my goals, I need to flesh out some ideas and weed out others. Allow me to refer back to the challenge rules:

1. Each goal has to be challenging but realistic. 

2. Each goal has to be specific and measurable. 

​Let's take the outcome goal of finishing a Spartan Sprint. Several of my performance goals can be targeted at that outcome.

Note that I increased the specificity of the performance goals:

"Get back into running" is now specific and measurable. It's also challenging, for a lousy runner such as myself.

"Increase strength" now means working up to 3 sets of 5 reps of backsquats with 125 lbs (my own bodyweight) on the bar. 

I also added and deleted some ideas:

"Lean out" is gone because it's difficult to measure accurately when you're already on the lean side and not trying to actually lose pounds. It's also not critical to completing a Spartan race, plus it should happen automatically if I train and fuel properly.

I added the burpee performance goal because it's a great way to ensure I focus on metabolic conditioning. Besides, I'm bound to have to do some during the race per Spartan rules.

As you can see, I haven't drilled down into my process goals yet. We'll get to that in an upcoming post.

Take a moment to ponder what kinds of goals (outcome, performance, or process) are represented in your brainstormed list.

Do you have a process goal that isn't hitched to an outcome? If so, what might the relevant outcome goal be?

Do you need to be more specific about what, exactly, you're asking yourself to accomplish?

Drop your thoughts in the comments. I'll add mine, too, as I work on my horse-related goals. 

​Some of this will be out of our control. But how we respond to whatever comes (to wax a bit Viktor Frankl) is up to each of us. The calendar isn’t going to make 2021 different. You are.
​
You’ve seen this meme, right? ​

I love that. Sure, change is going to hurt. But staying the same is worse.
 
Consider: What makes you feel better when you’re feeling down?
 
There's the old "me time" recommendation. And sure, a little “self care” in the form of a hot bath or takeout dinner is nice. But in my experience, it fails to offer lasting change. I wake up the next day feeling exactly the same (or, in the case of General Tso's and egg rolls, worse). 
 
Real relief isn't found in taking a break from reality, but in taking control of it.

1. Drop some personal goal ideas in the comments. There's no need to get it exactly right or make your final choice at this point. In upcoming posts, we’ll dig into some ways to analyze, prioritize, and strategize. For now, let’s just brainstorm.

​I'll go first.

2. Follow The Sweaty Equestrian on Facebook. This is totally optional. However, if you do the Facebook thing, it’s a good place to build community around your goal, find frequent encouragement, and make sure you don't miss upcoming posts.

​Ready? Let's win 2021.

Mr. Sweaty and I make dinner together most nights. It's a form of entertainment for us, and we keep it interesting by trying lots of new recipes. Only the best make it into the Recipe Roundup.

Our December menus featured protein, as we're both trying to increase our daily intake to help us lean out while supporting our increased aerobic workload. And, of course, we threw in some holiday splurges.

Here are the month's winners:

Vietnamese-Style Meatballs with Chili Sauce
These were so good! As meatballs go, they're on the easy side because all the cooking is done in the oven -- no messy stovetop sautéing. We made the recipe exactly as written. Don't skip the peanuts unless you're allergic to them; they make a perfect finishing touch.

Kefi Lamb Gyro
Have you ever made your own gyro -- as in the meat terrine itself, not just assembling the sandwich? We hadn't either. We gave it a try as a little project for a winter day, and the result was quite tasty. If you're taking it easy on carbs or bread, you can always skip the pita and just enjoy the fillings with tzatziki and a side of Greek salad.

Peruvian-Style Roast Chicken with Green Sauce
This dish was a vibrant change from the usual (boring) chicken meal. We used bone-in, skin-on chicken quarters (leg & thigh) instead of a whole chicken. The green sauce had quite a kick because I left the seeds in two out of the three jalapeños. Next time I'll cut that back a touch.

Crash Hot Potatoes
Call me late to the party, but I had never heard of these before! Who wouldn't like crispy, buttery bites of smashed baby potatoes? They're super easy to make; just finish them off in the oven while your steaks are on the grill.

We tried these a couple different ways. The first time, I used the recipe linked above and substituted grass-fed butter for the olive oil. Delicious! The second time, I added a sprinkle of parmesan a' la The Pioneer Woman. Shockingly, I actually liked the first way better.

Arugula & Fennel Salad with Lemon Vinaigrette
This salad made for a light, zingy, springy side to balance out all that heavier winter fare. If you're looking to move beyond your usual veggie repertoire, this is a good place to start. Super quick and just different enough to be interesting.

Slow-Cooked Green Beans with Harissa and Cumin
Speaking of moving beyond the usual, here's a take on green beans that I'd never seen before. Fortunately, it's pretty easy to find fresh green beans around the holidays. The harissa paste, on the other hand, arrived courtesy of the interwebs. If you like some heat, you've got to try it for a new flavor twist! The final dish was simple and delicious; however, I'd recommend cutting back the oil by at least half.

Chocolate Peanut Butter Tart
Need I say more?? We served this as our Christmas Eve dessert, and it was a huge hit.

I didn't have a tart pan with a removable bottom, so I followed the advice to use a springform instead. I also put the crust on the bottom only, rather than up the sides. 

Also, I couldn't find the Nabisco Chocolate Wafers, so I used chocolate graham crackers instead. Perhaps that's why my crust turned out too dry and crumbly, as though it could have used an extra stick of butter to hold it together. I'll take that into account next time I make this recipe, which probably won't be for quite a while! 

That's it for December! I project that January's roundup will look a little lower on carbs. Stay tuned.

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If a career path fizzles before I reach the corner office, was my experience wasted? If a relationship crumbles after three years, or five, or ten, have I thrown away that time?

Yes, I am older now. Yes, it takes effort to update my resume, go out and date, start a young horse, shoulder the effort and face the fear of starting over, starting new.

But see the good times had, the completions earned, the accolades received, the scars that strengthen! They don't vanish because the path on which I found them ends in a cliff. A journey abbreviated is not a journey obliterated. The treasures I claim are mine to keep.

Don't waste the litter of your past. It gathers about your feet like shale tumbled down a hillside. Step up on it. Feel it shift beneath your soles, and climb.

The last stanza of my favorite poem reads thus: Nor doom the irrevocable past ~ As wholly wasted, wholly vain ~ If rising on its wrecks at last ~ To something nobler we attain.  [H.W. Longfellow]

Squint against your tears, my friends. See the shining? Reach out. Take hold. Climb.

[Originally published in The Barb Wire, February 2013]

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Meditation transformed from a fifteen minute practice to a gentle hand on my shoulder throughout the day, an arm around my waist at night. Instead of trying to center on my senses and my breath, I simply noticed when my thoughts spun toward the blades.
 
I became aware of the turning point that waits just before cortisol takes hold and drags me into the ring. In that moment, instead of stepping through the gate, I whisper, hypothangry. A reminder: Don’t be hypothangry. Or hypoth-anxious. Or hypoth-sad.
 
Be, instead, just here.
 
When the water tanks were full, I trudged through the snow to drain the hose. Slowly, thoroughly, because it will be cold tonight. Already the temperature was dropping as the snowclouds rose, pulling away their blanket of fog and exposing icy stars.
 
Like anyone with a farm in colder climes, I felt the respite of full and heated tanks. Storms may come, pipes may freeze, de-icers may fail, but my precious animals have all they need today.
 
I stayed with the horses for a while, stroking under their manes as they cleaned up their hay. The brimming tanks glistened black against the snow. A farm cat stretched upon hind legs to taste. Tomorrow, chickadees will line the rim, bobbing their cheerful heads. I will watch from indoors as the horses wander over and drink.
 
Presence, I’ve learned, is neither seated meditation nor flight from reality. It is simply a pool that rests under the storm. It doesn’t resist growing shallow and prone; it holds nothing back for fear of freezing. It quietly sustains because that is its nature, because it is here and this is now.
 
Presence, my friends, is water in winter.

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My goal, whether standing or riding, is to be able to draw a straight line down through my ear, shoulder, hip, and ankle. The overall picture should be balanced and relaxed, not forced. This will minimize strain on my muscles, joints, and connective tissue. Not only will it look good, but it will minimize injury risk and fatigue both today and over the long haul.

The problem is that my lifestyle bears the hallmarks of modernity. I work at a desk, commute 45 minutes each way, lounge on a sofa, and spend way too much time staring down at a laptop or phone. 

It's not as much as it sounds like, because several of those moves are already built into my regular workouts and yoga. However, getting all the stretching and strengthening in does take some extra intentionality.

This is a good time to remember not to let the perfect be the enemy of the good. Even if you just pick one stretch and one strengthening exercise to target your problem area, you'll be miles ahead of where you'd end up if you took no action at all.

 Building new habits tends to work best when we hitch the new habits to existing ones.

This can take the form of adding the new habit to something you already do: Every time you brush your teeth, do a stretch and a strength exercise. 

Or, take this opportunity to replace a less desirable habit: Every time you get the urge to check social media, do chin tucks instead. (I actually do this. It works.)

I also use a plain old timer system during the work day: Every 55 minutes, my phone alarm goes off. That's my cue to spend five minutes greasing the groove (get your mind out of the gutter, people -- it's pullups, chinups, and pushups) or doing a few stretches and exercises to target my posture.

As your physique gets more balanced, all you have to do is remember to apply it in the saddle. Again, try tying the habit to something you do anyway: Every time you see a ribbon or change diagonals, check in with your posture.

Your health, and your horse, will thank you.

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Learning to Walk
​Bittersweet

Protein is satiating. Not only is protein essential for human life, it is also deeply satisfying. Eating additional protein keeps us feeling full, automatically pushing out lower-value foods like starches and sugars and reducing the urge to snack.

Increased protein consumption combined with resistance training is the optimal formula, but even dietary protein alone helps minimize sarcopenia (muscle loss) as we age. What horse doesn't want a leaner, stronger rider?

Protein stabilizes blood sugar. Protein doesn't rapidly drive up insulin or lead to a sugar crash like carbohydrates notoriously do. Instead, it can have a hormonal effect that actually reduces anxiety. This means that it offers not only sustained energy, but also improved focus and mood: just what we need to pilot our horses over many miles of trail.  No more getting hangry on the third loop!

Protein promotes recovery. Injury recovery, I mean. Next time we take a fall or get our feet stepped on, we'd be wise to ramp up our dietary protein to supply extra building blocks for rapid tissue repair. Protein is good for injury prevention, too, contributing to stronger bones, connective tissue, and even immune response.

This is not an easy question to answer. A bit of googling will find suggestions all over the map. After much reading (both lately and over the past decade), I've landed on two, solid recommendations:

One gram of protein per pound of bodyweight. This is an extremely common recommendation in the athletic realm. It is sometimes modified to refer to one gram of protein per pound of lean bodyweight (a calculation for which you need to know your bodyfat percentage in order to subtract out the corresponding pounds) or one gram of protein per pound of ideal bodyweight (useful particularly for those who are very overweight).

Since I'm pretty lean, but would like to get leaner while also building muscle, the plain-Jane version is a good baseline for me. I weigh 125 pounds, so that puts my target protein intake at 125 grams per day.

Now that I have the math out of the way, it's time to actually put something on my plate. For all its benefits, protein isn't the most convenient macronutrient to consume. I'll need to be intentional about getting enough. Here's my plan:

Don't skip breakfast. Because protein is so satiating, it's hard to pack adequate consumption into less than a full day. I find that if I don't start with a high protein breakfast, I won't be able to make up for it later.

Don't skip lunch. Protein really does keep my energy level steady. As a result, it's all too easy to motor along after high protein breakfast, completely forgetting to get more grams in at lunchtime. Once again, though, skipping a meal means I don't hit my target for the day.

Eat protein first. If protein is a priority, it makes sense to give it first dibs on stomach space. Doing so has the bonus effect of curbing any tendency to overeat because our brains have time to register that we're full before we pack in those starchy sides or sugary desserts.

Plan ahead. This one is huge. I have to make sure I buy enough proteins during my weekly grocery trip, pre-cook some of them for later convenience, and have protein-centric recipes in mind to keep me interested.

Choose appealing foods. Speaking of planning, there's the obvious question of what proteins to eat. The basics are obvious: meat, poultry, fish, eggs, dairy, and some plants (kind of). Naturally, everyone is going to prefer some sources over others.

Personally, I'm not a huge fan of eggs and although I do okay on dairy, I suspect it isn't the ideal source of protein for the majority of people. (Lactose intolerance is common, and the hormonal response dairy provokes can promote bodyfat gain.)

Here are some ideas I'm trying out:

• Meat and poultry dishes for dinner, making extra to heat up at breakfast or lunch. Canned chicken is nice to have on hand for low-leftover days.
• Fish grilled or baked for dinner. Canned tuna and kippers for quick lunches.
• Deli meats for lunch. Sliced roast beef or turkey is good wrapped around a bit of cream cheese and some veggies for an easy meal.
• Eggs aren't my favorite, but they're surprisingly fluffy scrambled with cottage cheese. To get a full meal's worth of easy protein, add some ham or corned beef.
• Plain Greek yogurt with fruit and toasted pumpkin and sunflower seeds for breakfast variety (go easy on nuts and seeds, though -- the calories add up quicker than the protein).
• Legumes offer occasional variety. Lentils and navy beans are relatively high in protein, as plant proteins go. However, I find that the micronutrient and protein bang usually isn't worth my calorie and carbohydrate buck.

I'm keeping my eyes open for new, high-protein recipes. With any luck, some of them will appear in my next Recipe Roundup. Got suggestions? Drop them in the comments!

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Mr. Sweaty and I have been talking about the X22i treadmill for over a year. We have its bicycle cousin, and between us, we spin its little magnetic-resistance wheel dizzy.

Both the bike and the treadmill are those NordicTrack machines with the iFit membership capability -- you know, where they have virtual trainers to take you on runs or rides all over the world (or in studios). It sounds corny, but I do work harder with the app than I would on my own. Mr. Sweaty especially likes having indoor options for working out on our hottest, coldest, wettest, and windiest days.

Hence, yesterday's delivery of a very big box:

NordicTrack isn't offering assembly right now, due to COVID. It took the two of us (and let me tell you, it does take two!) about two hours to unwrap and piece together our new toy. That's not bad, considering I had to move the entire contents of our gym out of the way and back again.

Now, there's nothing left to do but run!

​I've been an off-and-on runner since I was 20. Trail running is my favorite, but I did a street half-marathon in about 2002. Mr. Sweaty, meanwhile, has run a bunch of halfs and one full marathon, and is faster than me to boot. He puts in a lot more miles than I ever will.

Cardio is not my strong suit. I consider myself more of a strength athlete. The truth is, while 23andMe claims my muscles produce a certain protein that makes me better at power than endurance, I'm not exactly destined for the Olympics in either category.

But, I have a goal for 2021: I want to do a Spartan race. That means I have to run. At a minimum, I should be able to do 5 miles at a decent clip in order to be prepared for race day. I've no idea when that will be, but as running is a weak point, I want to start training now. (First I need to get some foot pain dealt with, but that's a post for another day.)

Hey, a girl can dream.

Anyway, our garage gym is re-assembled and ready for use. Zoom zoom!

How about you? What are you doing to stay fit during this COVID winter?

Nobody rides for the awards, but everyone appreciates them. Coming up with the right idea at the right price is an ongoing challenge. I plumbed years' worth of discussions on social media to learn about riders' favorites. Here are 91 ideas, from old standbys to the downright bizarre, to get your juices flowing.

Ride-Branded Stuff
These days, it's easier than ever to have your ride logo embroidered, engraved, or printed on just about anything. Riders love a "branded" award that keeps the happy memories alive. For bonus points, include the date and location -- bearing in mind, of course, that doing so could limit carryover of extras to next year. Riders cited these items among their favorites:

Practical Items
Many riders report that practical items -- the things they keep in their cars or barns or living rooms and keep using for years -- are their favorites.

Just for Juniors
Who doesn't enjoy seeing juniors get some extra love at the end of a ride? Many rides offer extras for our youngest riders. Some reported favorites include:

• Stuffed or model horses
• Horse books (think Black Beauty, Misty of Chincoteague, and The Black Stallion)
• Tack
• Paint-by-number
• Jewelry-making kits
• Horse shampoo

Former junior rider Kelly William Stehman now sponsors juniors herself. She suggests awarding "things that would be good for juniors to add to their saddle bags or something that would help them become better riders. Things like scoops, sponges, stethoscopes, quality multi use tools. Maybe some sort of GPS unit to help them learn pacing or some hoof boots as a big award."

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​15 Gift Ideas for Distance Riders

Mr. Sweaty and I make dinner together most nights. It's a form of entertainment for us, and we keep it interesting by trying lots of new recipes. Only the best make it into the Recipe Roundup.

Here are our November winners:

Apple, Dried Cherry, and Walnut Salad with Maple Dressing
We tried this salad out on company (live dangerously, I say!) and it was a hit, even with the teenager. We've made it at least three times since. It's excellent exactly as written. If you share my distaste for soybean oil mayo, Primal Kitchen's avocado oil version is a great option.

Kale and Brussels Sprout Salad
Mr. Sweaty was suspicious of this one, but he's glad I prevailed. Even if you aren't a Brussels sprout fan -- or a kale fan -- you should give it a try. No mushy, boiled veggies here. The sprouts are served raw, sliced thinly and treated like crisp micro greens. I added a handful of dried cranberries to really take the salad over the top.

Grilled Red Pepper Dip
I assigned this dip to my mom, who hates to cook, for a Thanksgiving appetizer. She used jarred roasted red peppers instead of grilling fresh ones, and it still turned out delicious. We microwaved the dip to soften it up before serving. Hint: melt leftover dip into scrambled eggs for a savory breakfast. Yum.

Chicken Piccata
The prep on this takes a bit of time, so pour a glass of wine and enjoy the process. It's hardly egregious, just more effort than I think the average home cook spends on a weekday evening. Trust me, the silky, tangy, buttery sauce is worth it.

Sweet and Sour Chicken
Ah-ha! Finally, a make-at-home sweet and sour chicken that tastes like good Chinese takeout! The recipe I linked to served as our starting place, but I mixed and matched from several other recipes to invent my own sauce.

Here's how to make the dish the Sweaty Equestrian way:

Eliminate the sauce ingredients (the last 6, sugar through garlic) from the original recipe. Make the rest of the recipe as instructed, but use this sauce instead:

3 Tbs soy sauce
1 cup pineapple juice (actually, a touch less than 1 cup) saved from the canned pineapple chunks
3/4 cup brown sugar
1/3 cup rice vinegar
3 Tbs ketchup
1 Tbs sambal oelek
1 1/2 Tbs cornstarch dissolved in 2 Tbs water (aka cornstarch slurry)

Combine the pineapple juice and soy sauce to equal 1 cup of liquid. Combine the pineapple-soy mixture with  the next four ingredients (brown sugar through sambal oelek) in a saucepan and bring to a simmer over medium heat, stirring frequently. Add the cornstarch slurry and simmer, stirring, until sauce reaches desired thickness.

Three Cities of Spain Cheesecake
Ladies and gentlemen, we have a new house cheesecake! (That makes two.) I served this on Thanksgiving to rave reviews. A few notes:

1. The recipe mysteriously fails to specify pan size. I used a 9-inch springform.

2. I used my own graham cracker crust recipe. It's just crumbs and butter, pressed into the bottom of the springform pan only (not up the sides), baked at 350 degrees for about 7 minutes, and cooled before pouring in the cheesecake batter.

3. I baked the cake in a water bath with great success, thanks to this silicone pan protector, which may represent the best $20 I have ever spent. 

4. In a nod to Thanksgiving tradition, I topped the cheesecake with Homemade Salted Caramel and toasted pecans. The caramel was delicious, but I'm more of a cheesecake purist, so I'll skip it next time.

That's it for November! Be sure to follow The Sweaty Equestrian on Facebook to get a heads-up on next month's roundup.

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​How I Think About Food

It turns out that I wasn't imagining things. There are good reasons that what worked well for me a decade ago just isn't ideal anymore. There's a lot of overlap, of course. Most of the tried-and-true principles still apply. But, I can do quite a few things differently to maximize my muscle gains in (gasp!) middle age:

1. Increase Muscular Effort while Decreasing Injury Risk

With age come nagging injuries that persist longer than they did when we were young. I'm almost always tiptoeing around a touchy elbow, wrist, sacroiliac joint, or knee. If I waited for everything to feel perfect before embarking on a muscle-gain effort, I'd never get off the sofa. That said, max lift attempts aren't as appealing as they used to be.

Traditionally, most athletes build muscle by incrementally increasing the amount of weight they're lifting. Working out while avoiding injury means challenging muscles in other ways. The word on on the street is that these methods are as effective -- or nearly as effective -- as stacking on the plates.

• Slow the pace. Lifting less weight, but at a slower pace, is a reliable way to fire up your muscle fibers. I've resisted this in the past because it seems tedious, but I think it's time to give it another try. Five slooooow back squats with 95 pounds can certainly be as tough as five normal-speed ones with 125 pounds. 

 

• Go high rep, low weight. Low-load-high-rep is arguably less effective than high-load-low-rep for building absolute strength, but it's still an effective means of stimulating muscle growth. It isn't my preference, mostly because I get bored, but I must admit that a solid muscle-endurance set can really kick my butt without irritating problem joints. 

 

• Mix it up. There are all kinds of other ways to challenge muscle without going too heavy. I'm going to experiment with eccentric movements, dropsets, and static holds as a change of pace to jump-start muscle growth. 

 

• Find substitutes. There's nothing wrong with skipping a movement that hurts. Often, I find that I can work the same muscle group using a slightly different exercise that doesn't trigger pain. My left elbow doesn't like tricep extensions. Fine. I'll do dips and diamond pushups instead. 

2. Commit to Consistency

Back before COVID, I was at a backyard party chatting with a guy who was mid-50s, lean, and ripped. He commented that the biggest factor in staying fit as he got older was consistency. Unlike in his younger years, he couldn't expect to miss workouts without losing ground.

Even in my early 40s, I can attest that not only is it harder to build muscle than it used to be, but I lose it more quickly when I step off the wagon. As I overhaul my workout schedule to focus more on muscle growth, I'll be making sure that each muscle group gets worked 2-3 times per week.

3. Eat More Protein

Across many years and many sources, I have consistently been reminded of the importance of protein for muscle  growth, especially with increasing age. Recommendations generally range from 1 gram of protein per kilogram of bodyweight per day to 1 gram of protein per pound of bodyweight per day. The latter is hard to pull off, but it's what I'm shooting for. This will take some planning!

4. Emphasize Mobility

Oh yeah. I know. We all know. Our tissues lose elasticity, old injuries form mental and physical scars, and we lose range of motion as we age. This makes us more prone to injury, which impacts our workout consistency, which invites sarcopenia in for a beer. I'll admit that mobility work isn't my strong suit. It always feels less productive than doing a solid workout, and it takes a lot of time. But, if I want to see gains, I'm going to have to commit to more intentional mobility work and better warmups. 

I know what I need to do. Now, it's time to put it into action. I'm going to spend some time this week overhauling my workout calendar and menu planning for extra protein. 

How about you? Do you ever get the feeling that whatever you've been doing just isn't working anymore? Maybe it's time to make some changes...and make some change.

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How I Think About Fitness

Links for further reading:
Eight Things to Know if You're Building Muscle After 40
How Women Can Build Muscle After 40
10 Golden Rules to Weight Training for Over 40s

Is it just me, or do some people get harder to shop for with every passing year? Here are fifteen ideas to help you surprise your favorite endurance rider this Christmas:

Custom Gold Foil Map
These gorgeous maps can be customized to showcase any special location, especially if it has an intricate shoreline or trail system. I purchased one in copper on black. It's stunning in a black wood frame, and the seller was a pleasure to work with.

Charlie Mackesy Book or Print
If you haven't seen this guy's art, you must take a look! Mackesy's work embodies the kindness and gentle humor I associate with Winnie the Pooh, but with horses and without the cheesy illustrations. (Sorry, Pooh.) 

High Quality Layers
It seems like distance riders are always asking each other, "What do you wear to stay warm and dry on stormy rides?" My suggestion is to look for gear brands instead of equestrian-specific brands, because the technology used for skiing, cycling, and other outdoor adventure sports is so much more advanced. Some of my favorites are Outdoor Research, Rab, Patagonia, Marmot, and Mammut. Every serious rider needs a good down "puffy" coat and a 3-layer, waterproof, breathable rain shell with taped seams.

Personal Logo
Does your rider have a farm name? Ride with a team? Manage an event? Surprise them with the perfect logo -- no design skills needed. You can create your own with support from an app like Weebly Logo Maker or commission an artist on Fiverr. The logo itself is a great last-minute gift, as you can usually get one in three days or less. Pay a few extra bucks for the vector file, and you'll be all set to customize anything: window decals for the truck, completion awards, a metal sign for the driveway, whatever!

Silicone Ring
Riders can keep both their diamonds and their fingers safer by trading out gold rings for silicone ones during barn time. As a bonus, they're comfortable and stocking-stuffer cheap. Vendors like Qalo and Enso Rings have options that go beyond basic gray.

Satellite Communication Device
This is a great gift if you have a healthy budget. I like the Garmin inReach, which fits nicely in a front pocket of my running vest. Its interface is easy to use and can even be operated through a smartphone app, which gives the user a proper keyboard instead of just the integrated grid. Your rider will be able to drop "breadcrumbs" when exploring new territory and send unlimited free pre-typed texts/emails. They'll also have have two-way, real-time communication capability -- no internet or cell service required. And, of course, there's the SOS button if shit really goes down. Bear in mind that you'll need to pay a subscription service (about $15/month) to keep the device active. 

Sleep Mask
Riders doing longer distances often go to bed well before dark. I like a good sleep mask to help block out the world. This one from Sleep Master is my favorite for comfort (very silky, highly adjustable, stays in place) and effectiveness (larger surface area blocks all light). 

​While you're at it, these Acoustic Sheep SleepPhones are a nice alternative to earplugs for muffling the clatter of ride camp. They're nice at home, too, for listening to music or a sleep meditation without bothering your partner.

Horse ID
Every rider's nightmare is to lose a horse in the wilderness. Equine ID collars can be worn in camp or while riding to help bring a missing horse home. These I.C.E. clips make good stocking stuffers. I'd like to have one on every saddle!

Spirit Horses
Merri Melde -- aka The Equestrian Vagabond -- makes adorable equine pins and magnets (and other things too) sure to bring any rider luck.

Custom Stuffed Horse
Speaking of adorable! These are pricy as plushies go, but this Etsy vendor will put your horse's markings on a stuffed toy for the cutest keepsake ever.

Ride Photos
Most distance events have a race photographer. You can usually find out who took photos at any given ride by checking the event website or Facebook page. Frame a great shot or have it printed on glass, canvas, or metal. You could also make a collage honoring one special horse, or perhaps all the different horses your rider has competed with over the years. 

Experiences
How about paying for a clinic, ride entry, or private lesson with an expert in your area? A session with an equine massage therapist or chiropractor wouldn't go amiss. Also, it's AERC membership renewal season...
​
Local Crafts
For a truly unique gift, look for a craftsman in your own backyard. A couple years ago, my dad worked with Forgiven Fabrication (they are on Etsy now!) to turn a photo of me and my first endurance horse into a steel silhouette.

Cowhide and Sheepskin
​Nothing beats coming back to a cozy home after a winter ride. Cowhides and sheepskins are perfect for adding warmth and flair to just about any style of decor. Even better, they hold up beautifully to pet hair, blood, and barf. Trust me on this.

​I've had good experiences with Cowhides International (get the Brazilian ones, they're higher quality) and Sheepskin Shop.

What are you hoping Santa brings this year? Add your ideas to the comments, and happy gifting!

Autumn.
 
The skies have rained and blown for weeks. Blankets have been on and off the horses. Salted mashes consumed. Saddles nestled in the tack room, waiting.
 
And then, yesterday!

Dawn broke still and the farm floated alone in a heavy cloak of fog. Mist froze on branches, wire, hay, and manes. I warmed a saddle pad and bit indoors, waited until afternoon to mount.
​ ​
As I rode, the cloud melted. Sunshine – jewel-bright, scarcely remembered – glittered the frosty trail. No people were out. No cows. No foxes. Few birds. Sometimes, my mare and I stopped just to listen to the silence. ​​

I’ve done a lot of listening this year. A lot of waiting. A lot of accepting.

Back in February, I dared to hope that this would be the year my endurance stars would realign. After years of roadblocks, I would have horses fit. Be injury-free. Not be crushed by work. Make it to rides at last!

And then, COVID.

But I had a horse ready for the third…
 
…until a normal dose of bute crashed her kidneys without warning. She spent most of a week – not to mention a large pile of cash – in the hospital. We saved her life, but not her career. Horses with compromised kidneys shouldn’t be put at risk of dehydration. She can do almost anything now. But not endurance.
 
So, I got my old campaigner out of semi-retirement. He was a rock star before headshaking syndrome put him out of the game. But he’d been looking better for several months. No reason not to give him a shot; we could always reverse course if he wasn't happy.
 
He was happy. So, so happy! It was all I could do to keep his inner monster from eating too much trail, too fast, at Top o’ the World. We finished our first 50 together in several years. We really were on top of the world. 
 
But at the next ride, he colicked near the finish. We treated. He’s fine. But I gave him the rest of the season off. Next year may be on the table for him, or it may not. We’ll have to take it as it comes.
 
I’ve been doing a lot of that. Not just with endurance, but with work, and with the intrusion of a housing development they want to build in the field next door. 
 
It’s so easy to get angry, isn’t it? When all you want is a break? Just some clear sailing, please, for once?
 
But we don’t learn much on smooth seas. 
 
When the waves are high and the fog closes in, and we are chilled to the bone just trying to find our way…that is where the answers are. We must get comfortable with being uncomfortable. Learn to rest in uncertainty. If we can find peace in that place, we can find it anywhere.
 
There’s an interesting book, if you’re struggling, called Life is in the Transitions. It tells stories of people who have suffered much more than I. Its point is that – contrary to our cultural undercurrent of expectation that life is “supposed to” always move us onward and upward – our lived experience rarely follows that trajectory. We should expect to be in the midst of transition (often the uncomfortable variety) for about 40% of our lives. Might as well get good at it, eh?

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Grounded

Years ago (twelve? fourteen? too many!) I visited a middle school with a robust physical education program.​ Gesturing toward a whiteboard on which students' athletic stats were tracked, the gym teacher asked, "How many pullups can you do?"

Erm... I was there for work interests, not personal ones, but apparently my reputation as a "fitness type" had preceded me. The teacher's face was expectant. Of course I could do pullups. 

Except, I couldn't. 

I could, however, artfully dodge the question. It stuck with me, though, and that very afternoon, I set out to correct my deficiency. 

I can't remember now how long it took me to get my first dead-hang pullup, but I can tell you this: I vowed then and there that I would never not be able to do pullups again. There's something undeniably empowering about them -- especially for women. (Here's a great video if you want to learn how.)

I've kept that vow for over a decade. I've gone through phases of doing exactly zero pullups for months at a time, but I've never lost the ability. Those dry stretches take a toll on capacity, though.

Take now, for instance. Since riding couple 50's at Top o' the World this summer, I've really slacked off my formal workouts. I'm feeling pretty wimpy. Ugh. Time to get my pull-up count back up!

To do it, I'm dragging out an old technique that I've used off and on over the years: Greasing the Groove.

Greasing the Groove is a term coined by Pavel -- you know, the guy who popularized kettlebells in the West -- in his book Power to the People. Basically, it involves repeating a movement frequently, but at a weight and number of repetitions that fall well short of your maximum capacity. The idea is to strengthen neural pathways, essentially training the body to perform the movement efficiently.

GtG is usually used for bodyweight work like pullups and pushups, not least because it isn't terribly convenient to get yourself to a barbell several times a day. The simplest version is to simply do the exercise periodically throughout the day, but only at 40-50% of your max number of reps. The goal is to build neuro-muscular connections, remember, not muscle per se.

Some people do their reps every hour, on the hour. Back before the house fire, I had a pullup bar in my main bathroom doorway (ah, the benefits of living alone) and did a few pullups every time I went pee. 

This time, I'm going to try a new routine that builds GtG into my work-from-home weekdays. It's minimal, as GtG goes, but it's manageable. (In my world, not realistic = not done, so this will have to do!) 

Here's the plan:

I generally work at my desk for 50 minutes, then take a 10 minute break. Each of my first three breaks will begin with GtG. My schedule makes sure I do each movement at least 3x per day, 3x per week.

Day 1: Pullups and pushups
Day 2: Pullups and chinups
Day 3: Chinups and pushups
Day 4: Pullups and pushups
Day 5: Chinups and pushups

What about max sets? Those are important too, but I'm handing them separately from GtG. They're a whole different concept that I'll work into my overall workout schedule.

​The plan goes into action today. Wish me luck!

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How I Think About Fitness

In today's cacophony of fitness and nutrition discourse, we're all choosing who is worth listening to. This is especially true when it comes to bloggers like me, who are informed aficionados rather than trained experts. I am decidedly average in terms of athletic ability -- and maybe a notch above average as a home cook -- but optimal health has been one of my passions for over two decades. 

This introduction to How I Think About Fitness, together with its companion, How I Think About Food, is intended to lay out my philosophy on the subject. I don't mind if you disagree; I just want you to know where I'm coming from so you can decide whether you want to follow along. I'd love it if you do.

I once heard fitness defined as the difference between the most you can do and the least you can do. When there is no difference, you're dead. I want that difference to be big. Huge! Expansive enough that I can say yes to any adventure: climbing mountains, descending canyons, running rivers, riding Tevis, traveling the world. 

Several years ago, I experienced depression for the first time. Having always enjoyed an underlying sense of well-being, I was disquieted to find myself overwhelmed by the knowledge that, before I die, I will (probably) lose everything I care about: my family, my partner, my horses, my pets, my home, my strength, my mobility, perhaps even my mind.

I'm in a better place now, thankfully. Physical exercise helped me through the dark, back to gratitude and presence. It remains true that my body will eventually fail. Days will come when I can do less and less, and finally nothing at all.

But for now, I can run fast and climb hills and lift heavy objects. The more I do these things, the longer I'll be able to. Fitness is a privilege I don't intend to waste.

I believe that, as an endurance rider, I am a member of a team. I have a responsibility to support my horse. That means having the flexibility to mount smoothly, the stamina to ride with balance and focus for many hours, the ability to walk many miles back to camp if my partner comes up lame. 

I have no formal training in exercise physiology, kinesiology, or biomechanics. I'm just a longtime consumer of information that has led me to a set of well-founded biases. These are subject to change based on additional evidence, but for now, I operate on these baseline assumptions:

1. Strength Training is Queen - Muscle is youth. Muscle is life. Promoting metabolic health through building and maintaining muscle mass is my highest fitness priority.
2. It's Not About Burning and Earning - The purpose of working out is to maximize athletic ability: strength, power, endurance, flexibility, and agility. I don't believe in exercising to earn my meals.
3. General Activity is Insufficient - I go out of my way to maximize movement throughout the day. However, general activity (including riding) isn't enough to maintain my fitness over the long term, let alone improve it.
4. Mobility Matters - Intentionally maintaining flexibility and range of motion lacks the glitz of swinging kettlebells and climbing walls, but it's critical to keep me adventuring (and riding!) as I age.

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My diet is a nutritional choice, not a religion. I make exceptions without guilt. There are no good foods or bad foods; just choices and consequences.

When did food become a necessary evil? Why do so many people believe they must earn the sustenance they require to survive? 

​I am not an employee of the refrigerator, being paid in calories for minutes on the treadmill. No more am I a child who needs to be bribed or rewarded for going to the gym.

I am not a nutritionist, a dietician, or a functional medicine practitioner. I'm just a layperson who has drawn informed conclusions over the past twenty-something years of reading across the spectrum of nutrition-related literature. I've changed my mind before based on the evidence, and I wouldn't hesitate to do it again. But for now, here's where I stand:

1. Ancestral Eating is Foundational - Call it "paleo" or "primal" or whatever you like. The upshot is that I function best on the diet I evolved to stomach; that is, whole, unprocessed foods.
2. Protein is Queen - Protein (mostly animal protein) gets pride of place in my diet because I value muscle mass, satiety, and metabolic health.
3. Fat is Not the Devil - I'm not afraid of fat, except for highly processed, industrial seed oils.
4. Low-Carb is a Useful Tool - I stay leanest and feel best on a relatively low-carb diet with lots of vegetables, some fruit, minimal grain, and little sugar.

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​We are grounded.
 
To varying degrees around the world, we are all being asked to stay home. No concerts, no weddings, no casual afternoons trying on shoes at the strip mall. There is much talk of these measures being too little, too late – or perhaps too much, too soon. We don’t know how bad it will be or how long it will last. ​

We equestrians, especially the introverts among us, are filling social media with memes: Our sport was made for social distancing. We’ve practiced our whole lives for this. Indeed, we are among the lucky ones whose passions aren’t immediately stifled by the pandemic. This situation would be even harder if we were, say, avid sport climbers or Irish dancers.
 
But our events are being cancelled, too. Rides are dropping off the calendar as managers make fraught decisions for the good of the whole, or have their hands forced by governmental edicts. Some of us have horses fit to race. Others, like myself, are holding onto the dissolving hope of finally having a good year. All of us are, quite literally, grounded.
 
Of course, most of us can still mount up and hit the trail. But how is your mental game?
 
Distance riders tend to be a Type A, goal-driven bunch. We grow despondent when our targets are taken away. Without an event to shoot for, our motivation wanes. Conditioning loses its urgency. Maybe we won’t go ride today.
 
My own tendencies run in the all-or-nothing vein. I’m the sort to choose my path carefully, then jump in with both feet. So here I am: up in the air, looking down at the evaporating pool where I had expected to land.
 
It’s the uncertainty that hurts. Will we have a ride season, or won’t we? Will the medical system get overwhelmed – and if it does, should we refrain from riding, given the high-risk nature of our sport? How will the economic impact resound, and for how long? Will we come out of this with the jobs and homes and hay and lifestyles to which we’ve grown accustomed?
 
We simply don’t know. Maybe the containment and mitigation measures being taken will succeed, and the economy will right itself posthaste. Maybe not. Data models can speculate, laypeople can debate, but in the end, only time will tell.
 
It’s like looking out the window and watching your horse cross the paddock, still favoring that tendon he injured last fall. Will he recover fully, or is his endurance career a bust? We don’t know, so we wait, and the ball of anxiety in our stomach burns.
 
Life takes us there sometimes. To the place where there are no answers, no matter how badly we want them. A cancer diagnosis. A career disruption. A pandemic.
 
It’s something I’ve thought a lot about in recent months, this challenge of finding peace in the midst of uncertainty. I think there’s much to be said for the meditative practice of simply acknowledging, without judgement, what is. What is in the world. What is in our minds. And then (this is key), letting go of wishing things were different.
 
You can get redneck with this concept: Wish in one hand, shit in the other, and see which fills up fastest.
 
Or, you can put it as Buddha did: You can only lose what you cling to.
 
Either way, the idea is to get comfortable with being uncomfortable. To be okay with not being okay. To learn to rest in the wait.
 
That is a worthy goal, my friends. Something we can work on while we condition for rides that may or may not happen. A frame in which to collect the power of our restlessness.
 
So let go. Go ride.
 
Be grounded.

​1. Go the Distance: The Complete Resource for Endurance Horses by Nancy S. Loving, DVM 

This book was my bible as I got started in the sport, and I still re-read it periodically. Written by a veterinarian and experienced endurance rider, it covers all the basics: horse selection, conditioning, nutrition, metabolic health, cooling strategies, hoof care, common mistakes to avoid, and more. Though originally published in 1997, it is extremely well written and the content holds up (even if the riders' clothing in some of the photos doesn't).

2. America's Long Distance Challenge II: New Century, New Trails, and More Miles by Karen Bumgarner

This is another comprehensive book about preparing for, and competing in, endurance distance rides. The author's endurance career began before AERC's current record book, which starts in 1985, and is closing in on 30,000 miles. I am eternally grateful to have had her as my mentor and can certainly vouch for her expertise. But don't take my word for it. As of this writing, her AERC record shows 368 endurance rides (including 44 hundred-milers) with only 12 pulls. Astounding.

​3. EMERGENCY! The Active Horseman's Book of Emergency Care by Karen Hayes, DVM

This unusual book is designed to guide you through helping your horse when no vet is available. The author provides brisk, precise instructions for how to respond to a colic, founder, laceration, heat exhaustion, choke, eye injuries, sudden lameness, and more while you work on locating a professional. I keep it in my truck for reference when I'm far from veterinary help. Sadly,  EMERGENCY is hard to find new, but you can still pick up a used copy for a song.

4. All Horse Systems Go: The Horse Owner's Full-Color Veterinary Care and Conditioning Resource for Modern Performance, Sport and Pleasure Horses by Nancy S. Loving, DVM

Note the author on this one. Yep, she's the same endurance-riding veterinarian who wrote Go the Distance. This book focuses on a wide spectrum of veterinary information, presented for the lay person, with an eye to the kinds of issues that matter most to distance competitors. The electronic copy is affordable, but I'd encourage you to track down a hard copy if you can. After the fire, I managed to get one on eBay for about $60. It's worth it for photos and easy reference.

5. The Horse's Mind by Lucy Rees

This book offers a fabulous treatment of equine psychology. The author covers everything from how the horse's sense organs function to why our equine partners behave as they do. My favorite section, "Horses and People," begins with a discussion of how horses perceive training. It's dense reading, but highly applicable to the ways we interact with our horses every day.

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I didn't go to any rides last year. I couldn't. I am going to tell you why.

My horse wasn't fit, because I wasn't fit to ride. There wasn't anything wrong with me, exactly, but everything was wrong around me. ​