prevent injuries & have more fun – with the right preparation
Outdoor recreation demands a ton from our bodies and minds. We want to maximize our time outside while preventing injuries, overtraining, and burnout!
Luckily, we're not alone and we know what works.
For many of us, staying active & getting outside regularly are important pieces of year-round wellness.
And that's where Mind & Mountain Training comes in.
Mind & Mountain Training can help you have the season you've been hoping for
Our online training will help you build the strong muscles and the resilient (and self-compassionate) mindset you need to make the most out of your favorite outdoor rec pastimes. Enjoy each season by building functional strength to hike, ski, bike, and find all of the jaw-dropping views and secret skinny-dipping spots — all with fewer injuries and more confidence and trust in your body
Watch this quick 1-minute video to learn what Mind & Mountain Training is all about.
Join anytime and opt to train solo or with a cohort!
Our next training cohort begins in:
00
DAYS
00
HOURS
00
MINS
00
SECS
“Sarah is an amazing trainer”
“You can easily do the workouts to your own ability and grow from whichever point you are starting from. The focus is on building strength and endurance and also the focus on FOCUS!”
Shelia
Health Coach & Super-Mom
the goal
Burn off stress & build functional strength (power, endurance, tensegrity, and mental stamina) so you can avoid injury and fully enjoy your time outside this winter.
It's hard to have fun outside when your body is tired or hurt; instead, we'll build our strength in the living room so when it's time to play we're ready!
the plan
Efficient and engaging bodyweight workouts designed to keep your body challenged, your mind growing, and build the kind of strength you need for your outdoor adventures.
- Stream your 35-45 minute workouts
- Train three days/week
- Three six-week periodized training rounds (see visual below) that progress through each season
- The Annual Training Cycle carries you through the whole year
- Join for multiple training cycles or just one. **We encourage a full-year Annual Training Cycle for best results & the best deal!**
- Train mental strength & nervous system capacity alongside physical strength
get ready to be surprised at how quickly you feel yourself getting stronger!
You can anticipate the good-kind-of-sore, on the way to gaining functional strength, mobility, and endurance. And you'll increase stability & alignment in your movements, helping prevent injuries and keep you playing in the mountains for years to come.
outdoor rec-specific exercises
Build form, alignment, & muscle memory for summer recreation fun. Practicing outdoor movements while we're inside helps our body lay down the neuropathways it'll need to react quickly on the trail. You'll feel the difference in your biking, skiing, hiking, running, skating, and boating adventures!
build your nervous system capacity
Using Mindful Interval Training and embodiment practices, you'll build awareness of how your nervous system reacts under stress AND practice expanding its capacity. When our nervous systems have more capacity, everything is easier. You may notice less fear, less overwhelm, more energy, and more ability to speak your mind.
break free from workout perfectionism
Mind & Mountain Training does not need to be done perfectly to get results. Instead, we're unlearning the "no pain, no gain" mentality we've been taught by bro-fitness culture, embracing messy workouts, and learning to listen to and trust our bodies. And we still get strong – but without the shame cycle.
get strong, complete your stress cycles, & keep up with your friends (and kids!)
Sign me up
an all-in-one package for maximum flexibility
Your subscription includes access to our Ski Babes winter training program, Summer Strong for summer, and Balance Training to fill in any shoulder season gaps or times when you want a lighter touch to your training.
Look for the following programs + bonuses in your member's library:
Train for Winter
For any winter sports enthusiast looking for a supportive and efficient at-home cross-training routine. Strengthen the muscles and mindset you need for skiing, snowboarding, fat biking, ice skating, and more.
To do these things, you need strong stabilizer muscles, balance, muscular strength + power including the ability to use the body to absorb impact and create rotational torque and the Ski Babes moves help you do that!
Plus, improve your seasonal mental health during this darker season!
Train for Summer
Summer Strong focuses on what our bodies need for summer sports like hiking, backpacking, trail running, mountain biking, & boating. For these sports, we need agility, muscular strength and endurance, and the ability to absorb impact.
A focused program to help you develop the kind of functional strength — both physical and mental — you need to trust your body in the mountains for summer activities. You'll build the feeling of "I've got this" in both your body and your mind!
Training for the rest
Balance Training focuses on gently improving physical balance through the practice of building strength, improving stability, and addressing imbalances. It also explores mental and life balance, building a toolbox for thriving in the balance of life's challenges.
This is my recommendation for shoulder season training or when you need training with a little less intensity.
supportive extras + bonus content
Seasonal Sports Skills Workshops
Rotating Live Community Presentations
Star Charts and stickers mailed to you
Outdoor Allyship Interview Series
Modification Series with Sarah
Follow Through Series with Sarah
A Community Forum for everyone
Guided Cohorts
Active Recovery Library
Nervous System Support
Mind & Mountain Training programs build functional
strength using a periodized training plan.
one training cycle
six-week training cycles
Each cycle increases in difficulty, progressing to its own training peak.
Build strength strategically — without under or overdoing it — using our titrated programming.
Workouts feature outdoor rec-specific exercises that help build the muscle memory you need for more fun and less injuries on the trail.
periodized training plan
three cycles build
through summer & winter seasons
Exercises & fitness levels increase as the season progresses.
We'll build muscles and nervous system capacity together through the summer, so by the end of the season you're surprised by your strength & ability to do hard things — both in the mountains and in daily life.
time for rest & trips
trips are part of the plan
Rest & adventure are an integral part of the Mind & Mountain Training Plan!
We'll learn how to incorporate Active Recovery & Long Days Outside, so gains are sustainable and we don't overtrain or burn out.
And we'll complete our stress cycles so we can manage midsummer burnout, backcountry fear, and Weakest Link Syndrome.
annual training cycle
cyclical training rhythm of challenge & recovery
Focused summer & winter training seasons with supportive base-building in the off-season
Training follows the season of the year. In the Fall, we'll start to train for winter sports. In the Spring, summer becomes the focus. Our traditional cycle follows the northern hemisphere seasons but you can adjust your cycle to the seasonality of your region.
Between training cycles, the focus is on time outside, recovery, and early base-building for the next season.
outdoor lovers come in all shapes, sizes, colors, & abilities.
My teaching style is down-to-earth, body-positive, and mental health-informed so you feel uplifted & powerful at the end of each workout.
You won't find any body-shaming, comparison, or pressure to override your body's signals here.
Instead, I coach using positive encouragement that helps you listen to your body & find the right challenge level for you. I promise to deliver an encouraging push when you need it, as well as reminders that "moving is winning" and "you've got this" as your body adjusts to the workouts.
And yes, we have badass outdoor athletes inside, but don't be intimidated by that. We also have new moms, weekend warriors, aging folks, and more. The workouts are super adaptable to meet your body where it's at and help you move toward your goals, from the big adventures to family outings to coping with summer mental health.
Count me in!
"I'm back to doing the things I love"
"Before Ski Babes (then Summer Strong), my 47-year-old body was telling me it was time to scale back. No longer the case! I was able to rebuild a bunch of muscles that I THOUGHT I was maintaining with other exercises. Now I’m back to doing the things I love, and feel a lot less joint pain while hiking, skiing, and biking."”
Kris D.
hello, i'm sarah!
I am a mental health-informed adventure fitness trainer from Alaska. I founded Mind & Mountain because the confidence I built through outdoor recreation changed my life — and I want the same for you.
Outside time is awesome, but it's not always easy. Often it requires us to dig deep, confront our fears, and rise to the challenge. Our experience of that challenge is influenced by our identities, privileges, and the state of our nervous system — and while that can be hard (to say the least), we can also learn to work skillfully with (and change!) these realities.
That's why at Mind & Mountain, we're focused on helping you get strong, take really good care of yourself, and have more fun outside. And together, we'll build an outdoor recreation culture where everyone is welcome.
Learn more about me
you'll also get a chance to learn from…
Shanique
Anti-Diet Nutrition Coach
Shanique teaches our weekly Summer Strong Nutrition Modules
Vanessa
Community Manager Extraordinaire
Vanessa holds space for our members inside the Summer Strong community
Movement Teachers
Ntathu, Aaliyah, Jenny, Bridget, & Meghan teach workouts & Active Recovery meditation & yoga sessions
what people are saying about Mind & Mountain Training
sistering support: our commitment to equity pricing
"Sistering" is a building term in which a beam that's holding up too much weight is supported by additional beams on either side.
This metaphor conveys what we're after with this support: helping carry some of the burden through equity pricing for people of color & others who have been under-represented in the outdoor rec world, as well as those who have expressed financial need.
If you'd like to read more about our equity pricing options or apply for Sistering Support, click here!
“my favorite HIIT workouts!"
“Super positive, inclusive, and instructional. There's none of that talk about fat burning or anything negative, it's all about strength and doing what's best for you and what makes you feel good in body movement. I love it and highly recommend it.”
Summer Strong Participant
