Summer Strong:

Mind & Body Training for Summer Adventures!

Join us!

Let's get Summer Strong together!

 

Are your workouts as effective as they could be? Or are you too busy to fit a workout in?

Summer Strong's 35-45 minute workouts break through all of those barriers. You'll use your own bodyweight & a few simple toys to pack maximum benefit into a short amount of time (don't worry, the intensity is scalable so it's accessible for any fitness level). And they fit nicely into a busy life - you can even do them on your lunch breaks (beat the afternoon slump), or while your baby is napping!

Stuck in a fitness plateau? Want to feel yourself getting stronger each week?

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 significant functional, strength, and endurance. And you'll increase stability & gain improved alignment practices that will help prevent injuries along the way.

Sign up for Summer Strong updates

Drop your name & email here, and I'll send you an email series that will help you make an informed decision about whether Summer Strong is right for you. 

Find yourself reminiscing about younger years and stronger legs?

Once we hit the point where it's not as easy to go "off-the-couch" and have big adventures (without paying for it the next day), strategic, directed training becomes more & more important. Luckily, with the right training, the new you can compete with that younger you. And with your years of experience you'll be older, wiser, and stronger too! 

Do you battle self-doubt, insecurity, or self-criticism?

Be the best you, both in the mountains and in daily life! Summer Strong's leader, Sarah Histand, is a mental health counselor and nutrition coach, and brings this integrated perspective to the training & community. Summer Strong will help you develop more physical strength, healthy nutritional habits, and mental training strategies, so you can have more confidence, less fear, and more fun.

"Sarah is an amazing trainer and 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! "

Sheila
Health Coach & SuperMom

"I have noticed significant strength gains both physically and mentally. I am better equipped to continue moving (skiing, biking, etc.) when I become fatigued; thanks to training with Sarah! "

Allie
Wildland Firefighter

"This type of training really does make you strong! It's helped me struggle less when I'm outside, and now I have the strength to do some yoga poses that I couldn't before."

Leigh
Yoga Teacher

Periodized Training Program:

Join for one round or all three!

The process for building strength & conditioning isn't linear, even though we might like to think it is! In reality, the body adapts and builds best with the right amount of challenge combined with strategic rest & recovery time. This is hard to create on your own, since we all tend toward the exercises that we like  and that feel "good"... even though we learn and grow best when things are a little uncomfortable.

Summer Strong's intentionally structured work/rest plan will ease you into the "growth zone," which is a bit outside of your comfort zone and hard to achieve when training solo. We'll start where you're at, and you'll be encouraged to adapt exercises & intensity to find the sweet spot of growth-oriented challenge that's right for you. Over time, the exercises will increase in challenge & difficulty, but in a non-linear fashion that keeps the body guessing & growing.

This method of training is called "periodization," and in Summer Strong we'll be using this training methodology to strategically build over time. Each work cycle is six weeks, then we rest and catch up for 1-2 weeks. After our rest break, we'll begin at a slightly higher level than before and progress up from there. After three training cycles you'll be reaching new heights!

  • Round One: Summer Strong workouts 3x weekly. Build your functional fitness foundation for a solid, healthy summer.
  • Round Two: New Summer Strong workout "training modules"; new moves, more challenge, more growth with a flexible block structure that allows for training 2x or 3x weekly.
  • Round Three: Final round of brand new workouts; top off your training for a fall fitness peak. Training modules continue with flexible block scheduling options for twice or 3x weekly training. 

 

"These workouts have helped me feel stronger, less injury-prone, and better prepared to handle whatever the mountains decide to dish out. I also love that they're time efficient, so that when life happens, I know I'm not falling behind with my athletic goals."

Katie
Environmental Lawyer & Outdoor Endurance Athlete

"It is rare to find such great explanations and details, which is especially helpful when trying new exercises. I’m excited and encouraged to see how strong I am getting. I’ve worked out consistently in gym classes for the last 15 years, but this program took me to the next level. Here’s to having the stamina to work and play hard."

Clarissa
Wine Guru and SuperMom

"Thanks, Sarah, for keeping me in shape for trips like this and a mindset to be guided by gratitude rather than fear when it comes to trip planning and execution."

Jess
Denali Backcountry Enthusiast

Program Details

Streamlined Online Training. The point is to be strong and healthy, so we can be active and outside more. Less screen time, not more.

Location Freedom. Six weeks of three video classes with Sarah (35-45 min each) weekly. You stream the workouts when and where you want.

Functional Fitness. Practice exercises that improve your stability, balance, strength, and endurance... so you're ready to hike, bike, paddle, and play! 

Mental Training. Learn and practice techniques for managing the stress and mental challenges of our outdoor adventures.

Nutrition Coaching. Weekly nutrition challenges to build the healthy habits that support our bodies' health & healing.

Live Q&A Sessions. Bi-weekly opportunities to ask me anything! 

Bodyweight Workout "Toy Package". The most versatile home exercise equipment around: Gliding Discs, Bender Ball, and a Figure-8 Band. Purchase for $45 at checkout if you don't already have these tools.

VIP Coaching Package Option. Includes one-on-one coaching sessions to help you hone in on your goals, identify and overcome potential roadblocks, and develop a personalized plan for success.

I'll design this program to help the people in this group meet their summer adventure goals! 

"Sarah's training program was so fun and so effective at building my strength and confidence. She provides options for whatever level fitness you are at while encouraging us to push our individual limits. I can't overstate how informative, empowering and easy to engage with she is!"

Lindsay
Fishing Boat Captain

"This program was just I needed to achieve my goal of finishing a 100 mile endurance race. I became stronger both mentally and physically - this program has it all! Between the challenging, but fun workouts, incredible online community and fabulous resources, I came out the other side a stronger, healthier person!"

Lisl
Graphic Designer

"Sarah's online training program worked great for me this winter as I travel a ton in January/February for work and can't make in person workout sessions. I was able to keep up training while in different hotel gyms...or just in my hotel room! "

Chris
City Councilman & Gear Shop Guy

Hello! I'm Sarah.

My passion is helping people reconnect with their best selves and lead their best lives. I am a personal trainer, group fitness & yoga instructor, and social worker by day...and a hot cider drinker, avid reader (always looking for new book recommendations), and Gilmore Girl fan by night. 

I am an Alaskan girl, and I love to be outside on adventures. I believe in the power of challenge and adventure to show us what we are capable of, and I'm often working at translating those learnings to our daily lives.

One of the things I like the most to do is to help people get strong, fit, and healthy. There's something about the flow you can get into when you're feeling strong outside that I can't get enough of!

I want you to feel like that too, so we can all have fun and be safe and do amazing things in the mountains, on the trails, and in our lives. Let's get started!

Join the Summer Strong community today!

Experience the many benefits of a strong, functional body and mind.

FAQ

When are the workouts? For the first 6-week series (Round One), workouts are 3x weekly. They're scheduled for Monday, Wednesday, and Friday each week, but you're welcome to adjust the schedule as you need to best fit your needs. For example, some people are super active on the weekends and like taking Monday as their Rest Day. 

After Round One, workouts shift into "training blocks" that adapt into two different training schedules. You can choose to follow the 2x weekly or 3x weekly schedule, depending on what best fits your needs & time availability.

Do I need any equipment? You will need a Figure-8 Band, Bender Ball, and Gliding Discs. You can purchase the "Toy Package" during checkout for $45. I love these three tools as they're small & compact (great for travelers) and they really help me create well-rounded bodyweight workouts that are fun and engaging. The first two weeks of the program are equipment-free to allow for shipping time. 

What type of workout are we talking about here? And what is a Tabata? The workouts in this program are structured, High Intensity Interval Training. You'll be asked to find seven, eight, & nine+ on your personal intensity scale, using functional movements that mimic outdoor sports and strengthen the parts we most need strong. A Tabata interval is a 4-minute sequence of 20 second intervals, which tends to be the hardest part of class. We'll do 1-2 Tabata intervals each class. 

I'm going to be traveling during the program. Is there a way to still participate? You bet! You can stream Ski Babes workouts from anywhere with a good internet connection, and the toys are small & fit well in suitcases. Many Ski Babes workouts have been done in hotel rooms! If you'll be away from the internet, you can download the Workout PDFs and complete the workouts without the videos. And if you end up taking a break or falling behind, you've got two weeks of extra time after each session to catch up and complete the program.

What is the Mobility Track? If you have joint pain when you move, or tightness that inhibits pain-free movement in your body, I'll encourage you to start with the Stage One movements I provide. When we have painful movement patterns, we have to focus on reducing pain and increasing mobility while we build strength, and our work needs to stay more gentle for a while. You may also want some extra props, like a chair and a blanket. 

How often will you release new workouts? I'll release three new workouts every other week. The program will call for you to do each workout twice, second time with extra intensity since you're familiar with the moves. 

I'm super busy and worried I won't be able to fit it in. Help! Busy folks, you're in good company here! Ski Babes is designed on the motto "more is not better, better is better." Gone are the days of hours and hours of cardio! These workouts are time-efficient & super effective, 3x weekly for only 35-45 minutes, and then you're done for the day. On the in-between days you can do whatever feels good - play with the kids, a quick yoga sesh, dance party, or walk outside. 

What does Active Recovery mean? Any type of movement can count for active recovery, as long as you're moving your body and it feels good. Bonus if it's outside, with friends and/or family, and makes you smile! Do yoga, take a Spin Class, go Skate Skiing, take a long stroll with a friend. 

How does a Long Day Outside work? Plan time over your weekend to spend a large chunk of time (1-10 hours) moving outside. Think long walk, bike, ski, skate, hike, sledding party. 

Please explain your 100% money back guarantee. I believe in this program 100%, but that doesn't mean it's the right thing for everyone. We each have different bodies and minds, and we've all been through different things. I'll always encourage you to speak up for your needs.

G1: Try the program consistently for 3 weeks. If you feel strongly it's not right for you, contact me and I will refund your money. 

G2: Finish the program with an 80% or better completion rate. If you are not completely satisfied with your results, contact me and I will refund you 100%.

Join Summer Strong now!

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Check out these amazing bonuses!

Bonus #1: Mountain Bike Skills with Liz Sampey

Get ready to learn the skills to take your mountain biking to the next level! Liz is an accomplished mountain bike racer, endurance athlete, and a Physical Therapist who brings her big smile & encouraging spirit to everything she does. 

Bonus #2: Paddling Skills with Becky King

 

Become master of your boat with paddle-skills instructor Becky King! Becky is a certified ACA paddling instructor, a Swiftwater Safety Technician, National Park Service Backcountry Ranger, and an accomplished packrafter, canoer, sea kayaker, and sailer. Becky's paddling technique classes will help you learn to use your paddle strokes to control your boat, read the water, and enjoy your time boating. 

Bonus #3: Backpacking Skills with Sarah

Learn the basics of backcountry hiking and backpacking with yours truly, Sarah Histand. In this series you'll learn what to pack (and what to leave behind), how to pack your backpack, how to plan a backpacking trip, and how to travel safely in the backcountry. 

Bonus #4: Modification Series with Sarah

Find the appropriate modifications for your needs with this helpful bonus series. Anyone with past injuries, imbalances, or aches & pains can benefit from adapting exercises to their specific body's limitations. Special modifications for sore/weak wrists, ankles, knees, shoulders, and pre/post natal fitness are included.  

Bonus #5: Follow-Through Strategies with Sarah

The ability to follow through on what we start may be the most important thing in our efforts to improve our bodies and our lives. In this bonus we'll explore different personality types (the Four Tendencies) and how they can help us establish follow-through plans that work for our individual needs.  

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