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Posts Tagged ‘Equestrian Fitness’

TheHowComeTrick-horseandriderbooks

I don’t know about you, but we can always use a trick or two to get our horse lives (and the rest of our lives) in order. That means get our wheels on straight and our head in the game (and the dishes done, maybe, too, to boot). Lucky for us, we have equestrian sport psychology expert Coach Daniel Stewart on call (a perk in horse book publishing) to provide all kinds of rev-your-engines-type advice. Here’s one we love from his new book FIT & FOCUSED IN 52:

You have good intentions in life, but sometimes life has a crazy way of getting in the way of your good intentions. When things like school, work, family, and a ridiculously short 24-hour day come in between you and your good intentions, it’s time for the “how come” trick.
 
If you’re like most riders, you have a few meaningful tasks you’ve been meaning to do for a while but haven’t yet gotten around to. They can be anything from cleaning your barn or house (really, when was the last time you saw the floor?) to speaking to your trainer about something that’s been worrying you. When you find the task, simply ask yourself, “How come I haven’t done it yet?” Be honest with your answer because it’ll help create the plan to finally achieve it. For example, “How come I haven’t learned to jump yet?” leads to the answer, “Because I don’t have a jump trainer, jump tack, or a jumper.” Armed with this information you can start looking for a trainer in your area with school horses and tack. Yay—the answer to your question is the answer to your problem!
 
FYI
The following “how come” questions don’t qualify for this technique:
 
– How come the word abbreviation is so long?
 
– How come the word phonetic isn’t spelled the way it sounds?
 
– How come the time of day with the slowest traffic is called rush hour?
 
– How come shipments go in cars and cargo goes in ships?
 
– How come the third hand on a watch is called the second hand?
 
Riding Focus Homework
This coming week, think of something related to your riding you’ve been putting off, and ask yourself how come you haven’t done it yet. Think about it for a while and write down your honest answers.

Then, get out of that chair and go do it!

Fit & Focused in 52_2FIT & FOCUSED IN 52 is available now from the TSB online bookstore, where shipping in the US is FREE.

CLICK HERE for more information or to order.

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is a small business based on a farm in rural Vermont. 

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CoachDanielStewart-horseandriderbooks

Coach Daniel Stewart is an enthusiastic force of positivity that makes you smile even when you’re in the middle of getting your riding butt kicked into gear. His mental and physical training techniques have helped boost equestrians from mediocre to masterful all over the globe. At TSB, we’ve been lucky to work with Coach Stewart on three books over the many years we’ve now known him, including his newest FIT & FOCUSED IN 52. Recently, we caught up with him at an airport in between flights to clinics, and he shared a little about his new book, as well as his feelings about clowns, gray hair, and ice cream.

TSB: Your new book FIT & FOCUSED IN 52 was published in December. It provides a calendar of tips for the rider’s mind and body, one each for every week of the year. What was your inspiration behind this concept and how do you think pairing fitness and focus can benefit riders?

CDS: The inspiration behind creating FF52 was my belief that success in riding—like in all sports—only occurs when we become both physically and mentally strong; when we match a strong leg and seat with strong focus and confidence. I’ve always thought that riding was a sport of distances (like 3-foot fences and 12-foot strides) but perhaps the most important distances of all are the 5 feet below our ears… and the 5 inches between them!

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Coach Stewart with Olympian Boyd Martin, who says, “Everyone can benefit from becoming more confident, focused, and fit…and Daniel’s equestrian sport psychology and fitness programs are a great way to do it!”

TSB: You have been leading a number of high-quality “equestrian athlete camps” around the country. What do you feel these intensive settings bring to a rider’s ability to improve, compete, and succeed?

CDS: My four-day equestrian athlete camps held at the US Olympic Training Center are designed to give developing and young riders access to the same quality of instruction, coaching, and facilities as our high-performing teams receive. While I initially created these camps to help riders improve their success by teaching them how to improve their physical and mental fitness, I was delighted to find out that the riders were also creating amazing camaraderie with their newfound teammates—some of which appears like it might last a lifetime! 

TSB: You and your family and neighborhood were hit hard by Hurricane Irma in September. What is one lesson you learned from the experience, both during the storm and in its aftermath?

CDS: Believe it or not, I actually learned more from before the hurricane hit than I learned from the storm itself! In the days before Irma hit my home in Naples, Florida, my neighbors and I began knocking on doors to see if we could help others in any way. While were greeted with thanks and appreciation, the majority of homeowners actually asked if they could join our “team,” so we all began knocking on even more doors! Before Irma even hit, we had created an amazing community of neighbors working through the fantastic heat and humidity to install hurricane shutters, empty refrigerators, remove potted plants, and complete other such tasks that would help ensure our community was impacted as little as possible. In the end learned that living through something like Irma can really bring a huge sense of community…to a community!

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The scene after Irma at Coach Stewart’s home.

TSB: If you were trapped on a desert island with a horse and a book, what breed of horse would it be and which book would you choose?

CDS: I suppose I’d want to bring along a Criollo horse because I understand that history has shown that they can be great swimmers. I recall reading a story about this breed of horse being thrown off of ships in the middle of the ocean (to try and save the ships from sinking) and many of the horses were able to swim great distances to the shores of islands. If I’m getting stuck on an island, I want to have a horse who can get me out of there. As for the book…I’d bring my own! (I wrote it but I haven’t actually had time to sit down and really read the finished copy yet!)

TSB: If you could do one thing on horseback that you haven’t yet done, what would it be?

CDS: I’ve trekked through Ireland, but I never had the chance to trek from one bed-and-breakfast to another. I’ve heard about these kind of trips and would love to try one!

TSB: What is the quality you most like in a friend?

CDS: While attributes like loyalty are really important to me, the one quality I look for most in a friend is kindness—kindness to others, to their friends and family, to strangers, and just as importantly, to themselves! I feel that kindness is the root of most everything that is good. Without kindness, for example, all other qualities (such as loyalty) are really going to struggle.

TSB: What is the quality you most like in a horse?

CDS: The quality I love most in a horse is when I know that they’re giving me 100 percent. It’s not important that their 100 percent be enough to succeed at everything they do… I just love knowing that they’re willing and able to give everything they can at everything they do.

TSB: What is your greatest fear?

CDS: Clowns. Mimes and clowns. My children have always known this… that’s why they’d always color pictures of clowns in elementary school art class and bring them home for me…

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We’re with you, Coach Stewart…super-scary!

TSB: What is your greatest extravagance?

CDS: I’m definitely not a very extravagant guy. I drive a tiny car, only own one suit (the one I was married in), and count my pennies… but I did splurge on a nice, safe home for my family. Living in Florida means that we always have lots of friends and family spending vacation with us, so I insisted that we buy a home that had at least one guest room (two if you count my office when I get kicked out of it.)

TSB: If you could change one thing about yourself, what would it be?

CDS: I suppose I could say something like, “I’d like less gray hair or more money to travel the world,” but in reality I wouldn’t change a thing about myself. I love my wife, my life, and my family, and I love my friends and my career. If given the chance, I actually wouldn’t change a thing… it would just be greedy to ask for anything more than what I already have!

TSB: What’s in your refrigerator at all times?

DS: Greek yogurt, berries, peanut butter, eggs, guacamole, olives, ice cream (my weakness!) and now some weird odor that we can’t get rid of because Hurricane Irma cut electricity to our fridge or a week…

TSB: What is your idea of perfect happiness?

CDS: Exercising with my children, date night movies with my wife… and ice cream.

TSB: If you could have a conversation with one famous person, alive or dead, who would it be?

CDS: Instead of a famous person, I’d actually prefer to have a conversation with my all-time favorite horse, Gem Twist, so that I could ask him, “Why did you always buck so much between fences?”

Gem Twist from Unrelenting-horseandriderbooks

Greg Best on Gem Twist at the Seoul Olympics, 1988. Photo by PhelpsSports from UNRELENTING by George H. Morris. 

TSB: What is your motto?

CDS: (1) Be happy in your happy place. (2) Do what you love and love what you do. (3) Everything will be alright in the end; if it’s not alright, then it’s not the end.

(You really think I only have one favorite motto? You know I could go on for days!)

 

Coach Daniel Stewart’s new book FIT & FOCUSED IN 52 is available from the TSB online bookstore, where shipping in the US is FREE.

CLICK HERE for more information.

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is a small business based on a farm in rural Vermont.

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neckmuscles

 

Many riders have neck and shoulder tension, which derives from the body’s reaction of “turning on” the trapezius muscle (see illustration above) in their daily lives. When there is a neuromuscular “highway” to an unproductive area such as the trapezius, there will be an almost automatic physical reaction, collecting tension in that area, regardless of what the rider is trying to do. Shoving tense shoulders back during a ride only makes the problem worse: Exertion used to “fight” a tense muscle area creates additional tension.

The answer is not to fight the muscles that are involuntarily tense, but to reduce tension with a) extensive stretching, and b) to learn to use the muscle’s “off” switch, which is found by training the body to make better use of other areas.

Believe it or not, stretching your neck muscles makes a difference. Stretching your neck actually stretches the elevator scapula as well as the trapezius muscles, in addition to neck muscles. If you carry tension in your shoulders and neck, this exercise is especially important, but if you are relaxed and supple, doing quick neck stretches on a regular basis can just be part of healthy spine maintenance.

Holding your arms down to keep your shoulders down, tilt your head from side to side, bringing your ear toward your shoulder with a deep breath each time.

 

neck stretch

 

You can also tuck your head forward as if looking under your armpit on each side.

Do not roll your head back because this compresses your neck vertebrae. If you have a lot of tension in your neck and shoulders, you can help release it by taking a free hand and squeezing your trapezius muscle or pushing down on it gently as you lean into the stretch. Do not hold the stretch very long before switching to the other side. These stretches should be done slowly and rhythmically.

A rider with shoulder tension can make a habit of doing this stretch, holding it longer, at the end of the day. When doing a deep neck stretch (any stretch can be turned into a “deep” one by holding it longer), it is important to use your hand to help raise your head afterward, since a deep stretch in the neck muscles will stretch the fibers and you can strain something by trying to lift the weight of your head using the same muscles that you just elongated.

For more from Certified Fitness Trainer and Riding Coach Heather Sansom, check out her bestselling book FIT TO RIDE IN 9 WEEKS!, available from the TSB online bookstore, where shipping in the US is FREE.

CLICK HERE for more information.

 

 

Trafalgar Square Books, the leading publisher of equestrian books and DVDs, is a small business based on a farm in rural Vermont.  

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