The Legal Equestrian

How to maintain fitness while off the horse

By Peyton Bodziak.

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Contrary to what many in the world believe, equestrians are athletes. Being an athlete involves practicing on a daily basis, monitoring your health, and doing whatever it takes to make it to the top.

The hard part about “practicing” riding, compared to other sports, is that for most of us we cannot go in our backyard and “pass the ball with our dad.” There are others ways, though, to develop a better seat.

My trainer, Kathryn Hope, (besides being an amazing instructor) has a workout business as well. She is especially tuned in on equestrian workouts and helped immensely with this article. I would definitely recommend Kathryn Hope Beyond Fitness to anyone asking.

One way to maintain our riding fitness is to work out. Like every other sport, there are many different workouts specifically tuned to the muscles that equestrians use. Running everyday may help your cardio, but it isn’t helping the exact leg muscles you use when riding.

The most common muscles used in riding are the obliques, the transverse abdominus, psoas, ilicaus, piroformis, and the gluteus muscles. Cross-training is the key to getting in the best shape possible. It works the many different muscles that equestrians use everyday.

Here are a few equestrian workouts that you can do at home with minimal supplies:

  • Yoga. Besides just being relaxing, yoga works many different muscle groups and strengthens your flexibility. Flexibility makes the muscles stronger, as well as makes you less likely to get injured while riding. It focuses a lot on abdominal strength, which is a key component in balance and a good seat. Besides taking a class, there are many YouTube videos that teach yoga. My recommendation is Sadie Nardini’s channel.
  • Cardio. Running and biking are primary examples of good cardio. Although when it comes to running, it can stiffen the hip flexors and other joints that need to be supple while riding. Walking on an incline is good cardio as well.
  • Core & Stability. This is especially tuned towards hunter/jumpers who need the strength to elevate their core with the horse’s rhythm. Stability will help balance going over fences and just in general.

Working out does not have to be a burden.

It can be made fun by listening to music or making a game out of it. You have to think about the big picture, not just what’s going on in the moment. Get a group of friends together and do group yoga. My barn has a group workout twice a week where we focus on getting into the best shape for the upcoming show season. Besides just getting into shape and being active, we are bonding and everyone has a great time.

So, if you want to improve your riding, get off the couch and go hit the gym! But remember: Think about the big picture.

Finding success by winning the mind games

By Miranda Akins.

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It’s no secret that we all face mental blocks as equestrians. Because honestly, we ride 1200 pound animals and jump them over fences.. some taller than we are. We’re all just a little (ahem, a lot) crazy.

Photo Credit: Miranda Akins Photography.

Photo Credit: Miranda Akins Photography.

We can sit a buck, growling and laughing at a animal with the power to kill us and dare them: “Try it again, let me see you try to get me off.” We can throw a 50 pound feed bag over our shoulder like it weighed as much as a feather pillow. We are pretty strong; we can hold on to a galloping animal with the muscles in our thighs.

But, what happens when your mind has doubts? That you can’t do it, that you’ll fail?

Your heart pounds against your chest so loud you think someone can hear it; your stomach turns into knots, and it feels like you have butterflies pounding against the insides of your body. Your palms sweat, maybe your legs even shake, and your mind goes into overdrive. Visions of crashing through a fence, your horse spooking and skidding, a stop that sends you over the fence alone. You are melting down on the inside like a nuclear plant as you stare at the course you are supposed to begin. This can happen in the blink of an eye or be ongoing for days, weeks, and even months.

How are you supposed to perform when the part of your body that controls your actions is frozen? How are you supposed to ride when all your mind wants to do is run wild? Fear is an incredibly strong emotion.

Gary Mack, author of the sports psychology book Mind Gym wrote: “The desire to succeed needs to be stronger than the fear of failure”

It’s hard. Riding is an incredibly hard sport. Your teammate doesn’t speak English (okay but I’m convinced they can interpret the word ‘cookies’). You can’t say “move your shoulder over” and poof! Your horse is going to move into a shoulder out. Your body has to do all the talking. Whether you are a hunter, jumper, eventer, dressage rider, reiner, barrel racer, etc., you will have challenges. You will fall. You will get bucked off. You will come in last place. You will get discouraged. You will be scared.

And guess what? That’s okay. That is fine. That is normal. You’re not crazy for being afraid. Everyone – yes, everyone – is afraid at some point. Even Olympians, even Grand Prix riders.. they have been scared; maybe they are scared. And, they even have the added pressure of the media and a spotlight that a majority of us don’t have.

What makes them so successful is not only their talent and drive but their mastery of the mind games. They know how to settle the butterflies, the sweaty palms, and the fears. I’m no master myself, but helping crack the secret to the mind games is finding “your thing.” You have to find your zone, the sweet spot, the happy place. To ride well you need to think about anything but the ride.

Crazy I know.

My zone is in my music. Before I ride, it’s earbuds in, everything else out. I let my mind escape and fill it with lyrics. When I get out of the truck to ride, I have left all my problems and stress of the everyday world behind me. My mind is ready to work. I know that when everything else is gone, all I can focus on is the ride. Sometimes they stay in for a course walk or if I’m humming while cleaning tack. Music isn’t for everyone though… try a few things out and see what works for you. A game on your phone, a book, even sleeping. The goal is to clear your head and have a blank slate to work with.

Once you get your zone, visualize, visualize, visualize. Go through every step of your course, every fence, every turn. Run through your dressage test, every change, every transition. Ride that cross country course, that barrel run. Go through every. single. second.  Put yourself on the back of your horse, and think of the view between their ears. Get your plan, go out there, and ride it. Don’t let your mind shut down, don’t let it think of a fall, of a miss, of a crash. It’s all about the plan. Think of the plan. That’s all that is allowed in there until you finish. Let your mind run on overdrive of success not failure.

Your mind is in control. When you step into a show ring your trainer is not there to hold your hand, they’re not the one cantering towards a fence. It’s you, it’s your body, and it’s your mind. They better be working together.

Win the mind games, and you will win the ribbons. Let the crazy horse girl win over human nature. You are capable of winning the mental war between instinct and the crazy passion we have for riding these 1,200 pound animals.

Learn to control your emotions or they will control you. – Edgar Martinez

What have you done to overcome mental blocks? Share below!

Why you should be keeping a gratitude list every day (and night)

Many of you may have seen me tweet about spirituality. I’ve written about it before, and if you’re friends with me on Facebook, I post about it quite often.

I have a regular spiritual practice. I was raised Roman Catholic, but as I got older and began to educate myself, I found the Catholic Church’s views to be quite hypocritical and incredibly out of line with my belief system.

I was in limbo for quite some time until I discovered the late Dr. Wayne Dyer when I was in the midst of a severe depression that caused me to have to go on medical leave from college. The first book I read of his was all about synchronicity, which is essentially the theory that there are no coincidences and that everything is working behind the scenes on your behalf.

Spirit Junkie by Gabrielle Bernstein.

I recovered from depression and lost touch with my spiritual practice until 2010 when I discovered Gabrielle Bernstein. She was a receiving alcoholic, recovering drug addict, and recovering from being co-dependent in relationships. I picked up her book Spirit Junkie and devoured it along with the guided meditation album that was released with the book (If you haven’t tried meditating, you really should. It has so many health benefits). I also purchased her book Add More Ing to Your Life: A Hip Guide To Happiness.

Gabby’s books radically changed my life, and I started to dedicate myself to my spiritual practice again. Everyone’s spiritual practice is different, and that’s what I like about spirituality. If you don’t want to or like meditating, you don’t have to – it doesn’t mean you’re “bad” at spirituality. You don’t have to do yoga; you don’t have to drink green juice every day or be a strict vegan. All you need is a willingness to see love in every situation, to know that what you see in other’s is a reflection of what’s inside of you, and that we are all one.

Anyway, I have followed Gabby religiously over the years as well as other spiritual influencers like Danielle LaPorte, Gala Darling, who is also my blogging mentor, Mastin Kipp, Kate Northrup, Marie Forleo, Amanda Frances, Tonya Vanderhart, and Amy Fiedler (among others – I’m sure I’m forgetting some other individuals).

One of the biggest things that Gabby, and others, talk about is having an “attitude of gratitude.”

Basically, the more grateful you are, even for the little things in life, the more abundance and joy you will attract into your life. When you recognize all of the blessings you have, you will see even more blessings come your way.

My Erin Condren journal.

My Erin Condren journal.

I begin every morning with a specific routine. I’ve started to avoid looking at my phone right when I wake up. Rather, I open my eyes and meditate anywhere from 1 to 7 minutes. I prefer guided meditations, so I use Gabby’s guided meditation albums. She has one for Spirit Junkie, one for her book May Cause Miracles, and another one to go along with Add More Ing to Your Life.

After meditating, which has tons of health benefits regardless of when you do it or for how long, I open up my journal and write down 5 things I am grateful for. You can write down more, of course, but 5 is the minimum you should stick to. They can be small things like “I am grateful for my cozy, soft pillow” or big things like “I am grateful that my parents pay for me to go to college.” Starting the day off in a grateful mindset will allow you to cultivate positivity as you go throughout your day, and as I stated before, the more positive and grateful you are, the more positivity and blessings you’ll attract into your life.

Being grateful also has its own health benefits.

  • It improves your physical health by diminishing aches and pains and bestowing and overall feeling of health upon you;
  • It improves your psychological health by allowing you to be happier, more empathetic, and more sensitive towards others;
  • It reduces aggression;
  • It improves your sleep;
  • It improves your self-esteem which creates optimal performance – something equestrians would and should be greatly interested in.
  • Recognizing what you have in your life to be grateful for reduces your urge to compare yourself to others and allows you to appreciate others’ accomplishments;
  • Having a strong gratitude practice improves your mental toughness and resilience and reduces stress
Tonight's gratitude list.

Tonight’s gratitude list.

Not only do I write down what I am grateful for in the morning, I write down what I am grateful for a night right before I go to bed. That way, when I am falling asleep, my mind and heart are full of gratitude and thinking of all of the blessings I have which, as mentioned above, allows me to sleep better and longer and wake up in a better mood.

This is just part of my morning routine. I also take time in the morning to write down my goals for the day (and week, if it is a Monday), as well as things I would like to accomplish. However, when I am writing down the things I want to accomplish, I write them as if they have already happened. This allows the Universe to tap into my energy and see that I am open to receiving all of the positive things that are coming my way.

Additionally, I keep a physical planner along with using the calendar on my phone. I have been using Danielle LaPorte’s Desire Map Planner since it was first released three years ago. In the planner, every

Danielle LaPorte's Desire Map Planner, daily edition.

Danielle LaPorte’s Desire Map Planner, daily edition.

single day, there is a space to write down what you are grateful for on that particular day, so I get a double dose of my gratitude practice. Danielle only has the weekly edition of her Desire Map Planner left for this year, which you can get here. If you’re more of a daily agenda type person, Danielle usually releases her planners towards December. If you want to get a head start on identifying how you want to feel and how your goals should work towards that, you can invest in her Desire Map book which is all about setting goals and intentions for your life based on how you want to feel, which I think is genius.

I know that this may be a little “woo woo” for some of you – but if you are at all open-minded, I urge you to give some of this a try, even if it’s just practicing being more grateful on a daily basis. You will begin to see major shifts in your mindset and your attitude that you didn’t see before.

Also, if you are interested in reading more of Gabrielle Bernstein’s work, I highly recommend her latest book The Universe Has Your Back. If you’re looking for a good starter book that will help you develop your spiritual practice, Spirit Junkie is definitely the go-to.

ps. I got my notebook from Erin Condren.

To my self-doubts: Love, An Equestrian

Hi all – I know I have not been as active on the blog.

But.

That’s because I have been investing time in my new equine law practice! You can find it here.

And, I’ve been riding more and unfortunately, having more migraines, which means riding less.

So, I was riding more and less at two different times.

Anyway, my “riding more” was going really awesome. We were working on being softer to jumps, distance, rhythm, me keeping more horse’s body straight, getting leads properly over jumps, all of that.

My “riding less” means I’m writing this having not ridden for two weeks and not have jumped in a month.

Yikes.

Anyway, I was laid up with a migraine watching the WCHR Hunter Spectacular on Saturday night, and of course I saw the greats – Scott Stewart, John French – they came to Sophie Gochman. When they introduced her, she was introduced as being an “eighth grader at [insert school name here].”

And I thought, this eighth grader is competing in one of the biggest hunter classes in the country, and I’ve yet to even break into the Adult Amateurs.

I had a total meltdown and self-doubt moment, and I know each of us has has this, whether you’re a seasoned junior, an adult just starting out, or a late-bloomer when it came to showing or jumping. I’m sure professionals even experience these moments, too.

So, being me, I love writing letters to things to get negative feelings out. I wrote a letter. To my self-doubt.

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Dear Self-Doubt:

I know your entire purpose is to make me feel like I’ll never make it there, like I’ll never be a professional or experienced Amateur. Its purpose is to get in my head so bad that sometimes I wonder why I’m even riding. Its purpose is to sit there and tell me all these stories that simply are not true.

Because, your self-doubt is just telling you a bad story – it’s letting the competition, or the money, or the nice expensive tack, or the fancy imported Warmbloods get in the way of one thing you have that will make you more successful than anything else: Your passion.

Your passion is what lights you up. When you ride horses you forget about any other problems you may have. You feel more confident, more disciplined, more mature. You feel at one with the horse while still recognizing it’s two hearts and two souls working together. You can’t wait until your next trip to the barn, your next show, your next lesson.

This is your passion.

So, to the beginner, don’t compare yourself to anyone else. You are on your own riding journey on its own riding timeline. You are going to be exactly where you need to be at the right time. You’re going to learn everything you need to learn. You will get there when you need to and are supposed to. Just remember: You will always be successful at what you do, no matter how “behind” or “inadequate” you feel. Remember this, too: Hard work beats talent when talent doesn’t work hard. And, finally: If you keep the passion, you’ll never go wrong.

To the equestrian who never did the Big Eq: don’t compare yourself to anyone else. You are on your own riding journey on its own riding timeline. You are going to be exactly where you need to be at the right time. You’re going to learn everything you need to learn. You will get there when you need to and are supposed to. Just remember: You will always be successful at what you do, no matter how “behind” or “inadequate” you feel. Remember this, too: Hard work beats talent when talent doesn’t work hard. And, finally: If you keep the passion, you’ll never go wrong.

To the late-bloomer to competing: don’t compare yourself to anyone else. You are on your own riding journey on its own riding timeline. You are going to be exactly where you need to be at the right time. You’re going to learn everything you need to learn. You will get there when you need to and are supposed to. Just remember: You will always be successful at what you do, no matter how “behind” or “inadequate” you feel. Remember this, too: Hard work beats talent when talent doesn’t work hard. And, finally: If you keep the passion, you’ll never go wrong.

To the Amateur fighting to become a professional: don’t compare yourself to anyone else. You are on your own riding journey on its own riding timeline. You are going to be exactly where you need to be at the right time. You’re going to learn everything you need to learn. You will get there when you need to and are supposed to. Just remember: You will always be successful at what you do, no matter how “behind” or “inadequate” you feel. Remember this, too: Hard work beats talent when talent doesn’t work hard. And, finally: If you keep the passion, you’ll never go wrong.

To the equestrian, any age, any rank, who feels he or she won’t be as successful as the equestrians with the money: don’t compare yourself to anyone else. You are on your own riding journey on its own riding timeline. You are going to be exactly where you need to be at the right time. You’re going to learn everything you need to learn. You will get there when you need to and are supposed to. Just remember: You will always be successful at what you do, no matter how “behind” or “inadequate” you feel. Remember this, too: Hard work beats talent when talent doesn’t work hard. And, finally: If you keep the passion, you’ll never go wrong.

To every equestrian everywhere, no matter what their “self-doubt” is about: don’t compare yourself to anyone else. You are on your own riding journey on its own riding timeline. You are going to be exactly where you need to be at the right time. You’re going to learn everything you need to learn. You will get there when you need to and are supposed to. Just remember: You will always be successful at what you do, no matter how “behind” or “inadequate” you feel. Remember this, too: Hard work beats talent when talent doesn’t work hard. And, finally: If you keep the passion, you’ll never go wrong.

10 ways to manage stress during finals/holiday season

It does not matter if you are a student, part of the workforce, or both, the holidays are fast approaching, and it is sure to cause everyone’s stress level to sky rocket! Between finishing up the semester, getting caught up on tasks at your job, planning dinners with family, and buying gifts, there is a lot to get done in the next month!

Here are 10 ways that help me reduce and manage stress.

  1. Chew gum or pop a mint in your mouth during a stressful class or during a meeting. The semester is winding down, and it is going to become crunch time with getting papers and projects in and studying for midterms. I have always found that a mint or gum helps me stay focused. As for work, odds are you will have some time off due to the holidays, but this also means deadlines for projects are fast approaching. I would suggest a mint for a meeting, as it is far less noticeable.
  2. Make time for yourself: Paint your nails, take a bubble bath or maybe light a candle, grab a snack and catch up on an episode of your favorite fall show. It is so important to invest in your own wellness. Self-care is hugely important, and it is something we often put aside for other things we deem “more important.” However, how can we properly care for others, get tasks done, and do our best at work or in school if we are not ensuring we are both physically and mentally healthy?
  3. Try to get a full night’s sleep. The less sleep we get, the more stress we encounter. Additionally, a stress increase weakens one’s immune system which means we are more prone to getting ill, potentially severely. Getting the recommended 7 hours of sleep a night will help  fight off any viruses.  
  4. Make every effort to eat properly. Eating properly ensures you have the energy to stay awake and maintain focus the whole day. Remember, the most important meal of the day is breakfast! Consider consuming oatmeal or eggs with some delicious fruit on the side. Also be sure to pack healthy snacks to take with you to ensure you do not go hungry and keep your energy level up at peak performance.
  5. Put your thoughts on paper. Writing, such as making a list or taking random notes throughout the day can help declutter your mind and ensure you do not forget anything. Use a planner or consider bullet journaling to help you manage your workload.
  6. Read something in which you are interested. There is nothing quite like a good book. It helps us escape from reality and get our minds off of our real lives, even if only for an hour or two. If you’ve chosen a book, make sure to devote the time to actually reading it, even if it is just 10 minutes before bed. Reading will help clear your mind and allow you to unwind before retiring for bed.
  7. Plan ahead. By planning ahead, you can ensure that you do not have any additional stress from procrastinating. Personally, procrastinating is a horrible habit of mine. It is important that I make an extra effort to get tasks completed to eliminate stress. If procrastination is a habit of yours, be sure to try extra hard to complete tasks before the deadline is right on top of you, and you have to rush through them or risk not getting those tasks done.
  8. Exercise. Working out can really help you eliminate any anger or nervous energy. Exercising has been proven to release endorphins which act as natural painkillers. Personally, working out makes me feel like I have really accomplished something.
  9. Go to the barn. Going to the barn makes me feel a million times better! It clears my mind of everything that is bothering me, and seeing my horse makes me so much happier. Even if it’s my horse’s day off, I still like to visit the barn and see my horse as well as the other boarders.
  10. Smile. Forcing yourself to smile has been proven to help a person feel happier. In addition to this, you can take some time to write a few compliments about yourself. The better you feel about yourself, the better you will feel about handling all the things that could be thrown at you.

Everything can seem so overwhelming during this time of year. You might feel as though you do not have time to do any of the things thrown at you, but it is important to take some time to create a plan of action. Remember that your personal health is most important. You need to take care of yourself first and foremost.

With that being said, if you are having serious trouble with managing your stress seek help from a close friend, family member, a certified counselor, or a licensed physician. They may be able to help you work through your issues and help you develop resilience and coping skills., which will, in turn, help you in dealing with your stress levels..

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