F&N: The only thing missing is YOU!

Fitness & Nutrition: A (small) slice from the desk of Lauren.


Fitness.

Obviously a very broad topic, but I'm going to talk about how it directly relates to the equestrian community.

Fitness for equestrians has to be split into two categories: the rider and the horse. While there are obvious fitness requirements of our mount depending on the discipline (racing vs. eventing vs. trail riding, for instance), I'm going to get specific and talk about fitness of the rider.

We all know it; fitness is key to being successful in our equine endeavors. Dressage Today featured Steffen Peters multiple times recently, including his fitness regimen that worked to get him to Beijing '08. No big deal.  But it's been a very well-versed lesson that we must be working to improve ourselves AND our horses in order to make correct progress. (Pictured right is Steffen and I during a clinic I audited at Fox Run Farm in Columbia, MO, October 2008.)


So here's a few thoughts on fitness and how it's helped, helping, and teaching me what I'm missing in the saddle.

I've been experimenting with my own fitness plan for years. As an ex-triathlete, marching band and color guard member, and aspiring marathon-er, I could talk for days about how crucial cross-training is, but I'd like to know what works for you? We expect our mounts to work for us, focused and intensely, for up to 45 - 50 minutes, but what are we doing for them? Could we have the same stamina? Use the same core muscles? Balance as well as we expect them to? Are we as flexible and supple in all of our joints and muscles? I'll talk about what has worked best for me and hope that my experiences can help you to develop or share what supplements your riding.

I make it a point to always be doing something during a riding season (which is always, haha). Maybe it's a commitment to a running plan for that semester or a yoga regimen, depending on the area I'm struggling with. This past spring, I was facing some serious stamina issues when I jumped up a level, so I upped the CVR. This fall, my pilates class has been incredible to show me where I hold too much and don't release my tension. It's helped to restore balance and retrain myself to think from the core before any movement. Not to mention the fundamentals of coordination, focus, and relaxation, which all go hand in hand with my work in the saddle, where we expect the same qualities of the 1500lb. equine underneath us. Thanks, Kim!

While my pilates class doesn't provide the CVR I should be getting, I'm also doing lots of work on the farm, like walking or jogging several miles a day from pasture to pasture, not to mention riding or working up to 8 horses. One of Mary's piaffe/passage lessons from the ground had me jogging in-step slightly behind the horse to better learn to apply the timing of the aids. (wicked helpful!)

This summer, I was a member of the Anytime Fitness around the corner, and the ability to workout whenever I wanted was a huge help in managing a busy schedule. It's all about what works for you.

Ideally, in my perfect world, I'd be able to participate in (and afford) a Bikram Yoga class every day. I discovered this type of yoga through one of my best friends, Susan Shiflet, who introduced me to this "hot yoga" with no idea of how much I would fall in love with it. In a Bikram yoga setup, the studio is heated to roughly 110 degrees. The sessions are 90 minutes long and go through a series of extended poses, making the muscles develop through detox and contraction. I cannot swear by anything like I swear by Bikram. Strength, flexibility, joint or muscle pain, sleeping disorders, weight loss, you name it, Bikram can help or cure it. Not to mention heat tolerance and extreme sweat ;) The Grapevine location is the one I frequent whenever possible. If anyone would love to sponsor me a few months of membership, just leave my name at the front desk ;) Or if you try it, let them know I referred you!

After Bikram, I'd be good to start my barn work, get the horses and students through their programs, and after the barn I'd hit the gym or the pool for some cardio. By then, I'd probably scarf some carbs before collapsing into bed, but a girl can dream, right?

As a triathlete, I came to find that the pool was an incredible tool for developing all of the above qualities without stress to joints and bones. I have a bad knee, so running on concrete, for instance, isn't on my list of Things I Adore. A pool, however, relieves me of the gravity, decreases my body mass to roughly 15%, and allows for resistance training at the same time. My time in the pool helped my asthma problems as my lungs grew accustomed to expanding in the added pressure, making everything I did on land much easier. My strides lengthened, my muscle tone developed in ways I never expected, and my coordination score doubled in only a few short weeks. It's a great way to combine the cardio with the strength.

I also enjoy rock climbing (hello, upper body!) but that's an occasional treat as I'm usually out of commission for a few days after that, haha. Kayaking is another ;)

There's lists upon lists of activities you can do to improve fitness and benefit your health. Don't be intimidated to take a dance class or hop into intramurals to keep yourself tuned up :) You might find someone who's doing the same thing - like I did on my first day of Pilates, when I discovered that my instructor is an eventer!


Nutrition.

That dreaded word. Especially around horse shows. Personally, I know I have a lot of room to grow here, but with Tucker Dining hall while I'm at school and a plethora of fun stuff in the pantry while I'm at home, I certainly lack the discipline I have in the saddle. And don't even get me started on horse shows, where I'm sure we can ALL agree we fall through the cracks. I'll admit that some of my horse-show diets while braiding and grooming include a bag of chips and a shot of 5 Hour Energy for dinner and it's often 28 hours or more before I get to an entire meal, which is always Mexican food, religiously. I know, I know...

It makes me cringe talking about all of it - 10 times out of 10, it isn't conscious to completely blow the food pyramid. Show managements don't exactly bring in Subway, either, so it's an uphill battle both ways in the snow. However, I'm slowly learning what make good horse show snacks and what don't. Chocolate melts, people. Did you know that? Interesting concept in Texas, I know. Not so interesting or amusing around white breeches. Frozen cantalope, however, operates nicely under the same principle as it thaws into the most delicious, hydrating, light snack ever. Perfect for early rides, after rides, in between rides, and coveting while watching everyone else ride. Just wear a smock for the juciness :)

I won't preach the pyramid, but I operate under the main principles of protein for breakfast, and staying as snack-free as I can unless it's healthy or I'm starving. Peanut butter is a great way to get protein, too. One of the benefits of living at home during my internship is home-made cookin', which is amazing, and usually very good about being balanced between the different elements. I do my best to cut the carbonation for tea instead, too.

Just like we work up the training pyramid in dressage, we must work the rest of the elements in our life in a similar fashion.

While I don't have a personal trainer (I'll take one for Christmas in my stocking, please!) I do the best I can to regulate everything so that it complements or supplements each other. What works best for you? Any incredible words of wisdom? Want to add to my list of incredible horse show snacks?  Comment, oh dear readers of the interwebs. You won't get swine flu, I promise. Or even equine flu....

F&N: the only thing missing is YOU to make it FUN. Get it?!

I should go into stand-up, I swear.

Pushups & Peanut Butter,

Lauren

PS! On Friday I got a call from USDF naming me one of their 4 recipients of the 2009 Youth Convention Scholarship! WEE! Jan Brink Symposium, Hilary Clayton seminars, Jane Savoie, Tigger Montague, oh boy am I excited! I'm thrilled to have the honor of attending this year, especially since I get to receive my Bronze medal, so having my reg. fees & accomodations covered adds to the bonus package. Maybe Dr. Clayton will sign my textbook ;)