Fit to Ride in 9 Weeks

Author: Heather Sansom
Publisher: Trafalgar Square Books
ISBN: 9781570768309
Release Date: 2016-09-01
Genre: Sports & Recreation

Regardless of discipline, level of expertise, training philosophy, body shape, or fitness level, all riders do better—in horse-related activities on the ground and in the saddle—when they take care of their bodies and maintain their fitness. While riding is a great way to enjoy an active lifestyle, on its own it is not enough to condition and tone the body to the degree we need, and then the horse must make up the fitness gap in our physical partnership. If our reflexes are slow, if our bodies fatigue, if our position collapses, if tension patterns appear, then the horse suffers repetitive asymmetrical strain or develops compensatory movement habits. It is for his good, as well as ours, that certified personal trainer and riding coach Heather Sansom has developed an utterly achievable 9-week plan to give every rider the straightness, suppleness, strength, and stamina she needs to rider her best. With hundreds of one-of-a-kind illustrations depicting accurate musculature on the rider’s body, and dozens of proven exercises organized in a progressive fitness program with easy-to-use schedule charts, Sansom’s book is the key to enjoying the ride, being fair to your horse, and getting into fabulous shape—in nine weeks!

Killer Core Workout for Runners

Author: Heather Sansom
Publisher: Publishing
ISBN: 0981339166
Release Date: 2015-08-05

The first complete core exercise training plan specifically for runners. There are thousands of core exercises available out there, but without a plan they won't take you very far. Getting a stronger core needs more than random exercise-of-the-week, or a single great routine. You can't do the same routine week after week to progress. You know it doesn't work that way when you are training to run either. If you are middle-aged or have an injury to manage, doing random exercises in fits and starts can actually put you at risk for injury. Building a strong core specifically for running is done the same way you train for running: gradually, in logical progressions that build a base of stability before increasing complexity, speed or endurance. You don't just want to go faster, further or over cooler terrain. You want to move better, have healthy joints, avoid injury. This book contains a week-by-week six week progressive training plan, with new exercises introduced each week. No more need to guess how many to do, whether you are doing the exercises correctly, or when it's time to move on. No more boredom. You start seeing results quickly. This book is suitable for competitive runners, as well as amateur joggers; walkers and hikers. (Anyone propelling themselves on their own two feet, needs core strength to support joint health and movement.) Many of the exercises and progressions have been used successfully in a back injury rehab program, and with competitive and distance athletes. The workout plan wraps up with a guide to help you continue your core training so that it is fun, effective, and smart. Once you have completed this plan, you will know how to choose and combine other exercises you find, to maintain and build your core strength and running stamina 'smart'. More information about the book: http: // More information about coaching with author Heather Sansom: (online or distance coaching available for fitness, sport conditioning, or life coaching to reach your health and wellbeing goals)

Riding Through Thick and Thin

Author: Melinda Folse
Publisher: Trafalgar Square Books
ISBN: 9781570766589
Release Date: 2016-03-01
Genre: Sports & Recreation

Many if not most women have been locked in a battle with their bodies for as long as they can remember. And when it comes to riding horses, they drag their arsenal of self-doubt with them every time they step into the saddle. Some quit riding completely. Others ride, but are frustrated by their lack of progress as riders or what they see as poor performance. They succumb to silent self-torment as they wonder how they look, what others think, and whether they have any business on the back of a horse if their jeans feel a little too tight. Regardless of seat size, riding discipline, or the degree — or even truth — of the body issues with which they struggle, the scars on female self-image in our society run deep and wide. So with the humor and big-sisterly swagger that readers and reviewers have come to love, Melinda Folse, author of bestseller The Smart Woman’s Guide to Midlife Horses, has decided to step in with a delightful, insightful, fulfilling new book. Riding Through Thick and Thin delves to the bottom of the issues that have long held women hostage, bringing together experts, research, resources, and stories to encourage, inspire, and empower. Readers will find some answers that may surprise them: Believe it or not, this is not about losing weight or getting fit (although if that’s a point of interest, there’s a section packed with helpful tools and ideas). This book is more about what’s going on in every woman’s mind — and it taps new findings in neuroscience to reveal that permanent change to deeply ingrained body image issues is not only possible, but it may be much easier than we think.

Brain Training for Riders

Author: Andrea Monsarrat Waldo
Publisher: Trafalgar Square Books
ISBN: 9781570768392
Release Date: 2017-01-16
Genre: Sports & Recreation

Did you know there is an area of your brain known as the “Lizard Brain” that thinks only about the immediate moment and your means of survival? Yes, in certain circumstances, your “Rational Brain” can effectively “shut down” and you are at the mercy of a reptile ... dry-mouthed, sweating, queasy, unable to think clearly—even though you know better. When does the Lizard Brain run the show? It can happen in any number of unfamiliar, uncomfortable, challenging, or “stressful” riding situations. But here’s the thing: with the right kind of training, you can learn to manage the reptile within, which leads to greater confidence with horses, better riding performance, and ultimately, happiness at the barn, at shows, and everywhere in between. Andrea Monsarrat Waldo teaches you how to: handle uncomfortable emotions, such as fear, anger, anxiety, and embarrassment; hone your mental game and focus your riding time to get the most out of your hours in the saddle; care for your emotional injuries the same way you would care for an injured horse; and produce a state of “Focused Calm” and tap into the skills you have (whether you know it or not!) to ensure an outstanding ride.

Flexibility and Fitness for Riders

Author: Richenda Van Laun
Publisher: J. A. Allen, Limited
ISBN: 0851317634
Release Date: 2000
Genre: Sports & Recreation

Different levels of fitness are required for the various riding disciplines but the component necessary for all riders is that of flexibility. This book discusses many aspects of fitness including strength exercises for the abdominal muscles, back and legs, focusing on stretching - why it benefits riders and its role in helping to prevent injury.

50 5 Minute Fixes to Improve Your Riding

Author: Wendy Murdoch
Publisher: Trafalgar Square Books
ISBN: 9781570766398
Release Date: 2010-07-01
Genre: Sports & Recreation

5 minutes a day is all the time you need to achieve: • Better balance in the saddle • Improved body control from head to toe • Increased influence with your seat • Flawless leg position and subtle aiding • Quieter, softer hands and contact your horse can trust • Less physical stiffness, tension, and riding-related pain • Confidence in your ability to communicate with your horse! PLUS, in just 5 minutes you can improve a horse that's: • Unwilling to go forward or "dead" to the leg • Hollow-backed, high-headed, or above the bit • Heavy on the forehand and unbalanced • A chronic "puller," "leaner," or "head-tosser"! Start or end your riding sessions with Wendy Murdoch's 5-Minute Fixes, and you'll be amazed how quickly you can replace old habits with new ones, get out of your "riding rut," and transform what you can't do into what you can do…naturally, capably, comfortably, and consistently alongside a happy riding partner—your horse.

Centered Riding 2

Author: Sally Swift
Publisher: Trafalgar Square Books
ISBN: 9781570767036
Release Date: 2014-04-21
Genre: Sports & Recreation

Centered Riding is not a style of riding as are dressage, hunter seat, or Western. Rather, it is a way of reeducating a rider’s mind and body to achieve greater balance in order to better communicate with the horse. Founder Sally Swift revolutionized riding by showing that good use of the human body makes a world of difference on horseback. Early in her work, she established what she calls the “Four Basics” — centering, breathing, soft eyes, and building blocks—which, together with grounding, are the main tenets of her method. When a rider learns and maintains these basics, then harmony between horse and human is possible. Sally Swift’s first book, Centered Riding, made its revolutionary appearance in 1985 and continues as one of the best-selling horse books of all time. This second book doesn't replace the first one, it complements it. In the intervening years, Centered Riding continued to evolve, and Sally inevitably developed many new concepts and fresh imagery, all of which are presented here.

Lost Bird of Wounded Knee

Author: Renee sansom Flood
Publisher: Scribner
ISBN: 1476790752
Release Date: 2014-05-24
Genre: History

Reclaiming Lost Bird and providing new details of the Wounded Knee Massacre, the untold story of a kidnapped Lakota Indian child raised as white portrays a young girl robbed of her roots and abused by an alien culture. 15,000 first printing.

The Girl Who Was Saturday Night

Author: Heather O'Neill
Publisher: Farrar, Straus and Giroux
ISBN: 9780374709334
Release Date: 2014-06-03
Genre: Fiction

An enchanting story of twins, fame, and heartache by the much-praised author of Lullabies for Little Criminals Heather O'Neill charmed readers in the hundreds of thousands with her sleeper hit, Lullabies for Little Criminals, which documented with a rare and elusive magic the life of a young dreamer on the streets of Montreal. Now, in The Girl Who Was Saturday Night, she returns to the grubby, enchanted city with a light and profound tale of the vice of fame and the ties of family. Nineteen years old, free of prospects, and inescapably famous, the twins Nicolas and Nouschka Tremblay are trying to outrun the notoriety of their father, a French-Canadian Serge Gainsbourg with a genius for the absurd and for winding up in prison. "Back in the day, he could come home from a show with a paper bag filled with women's underwear. Outside of Québec nobody had even heard of him, naturally. Québec needed stars badly." Since the twins were little, Étienne has made them part of his unashamed seduction of the province, parading them on talk shows and then dumping them with their decrepit grandfather while he disappeared into some festive squalor. Now Étienne is washed up and the twins are making their own almost-grown-up messes, with every misstep landing on the front pages of the tabloid Allo Police. Nouschka not only needs to leave her childhood behind; she also has to leave her brother, whose increasingly erratic decisions might take her down with him.

The Rider s Fitness Program

Author: Dianna Robin Dennis
Publisher: Storey Publishing
ISBN: 9781580175425
Release Date: 2004
Genre: Health & Fitness

Here is the perfect book for beginning riders who are using muscles they never knew they had before, advanced riders who want to stay in top form (especially as they get older), and weather-bound riders who want to be fit when spring arrives. The Rider's Fitness Program details a fun and effective six-week program that strengthens the muscles riders use while improving overall balance, flexibility, and coordination. The book features more than 85 exercises designed to help new riders get over the aches and pains of getting started and experienced riders hone their skills and technique and prevent injuries. The routines are flexible, so you can customize the workout you need for jumping, dressage, reining, endurance, polo, or rodeo. The exercises are accompanied by step-by-step photographs that demonstrate how to perform each action properly (with an emphasis on safety). They progress from basic to advanced and are suitable for riders at all fitness levels. The authors also include fundamental information on diet, general health and safety, and clothing and equipment.

The Basics of Western Riding

Author: Charlene Strickland
Publisher: Storey Publishing
ISBN: 9781612122243
Release Date: 2012-11-12
Genre: Sports & Recreation

Get in the saddle and experience the thrills, challenges, and fun of Western riding! In this comprehensive introductory guide, veteran trainer Charlene Strickland covers everything from safe horse handling procedures and basic Western riding techniques to stylish competition outfits. With plenty of encouragement and a contagious passion, Strickland provides easy-to-follow riding instructions along with expert advice on evaluating horses and appropriate tack. You’ll soon be enjoying pleasurable rides both in the training ring and out on the trail.

Yoga for Equestrians

Author: Linda Benedik
Publisher: Trafalgar Square Pub
ISBN: 1570761361
Release Date: 2000
Genre: Health & Fitness

Equestrians everywhere will benefit from these unique yoga exercises specially designed for the rider. Learn how to enhance your riding skills through awareness exercises, visualizations, and meditations and improve your strength, flexibility, and balance through mounted and unmounted yoga routines.