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How can I be a better rider?

Being physically fit is crucial to being a good rider. We cannot expect our horses to perform to their best potential if we are hindering them by being off balance, rigid, out of time, misalinged, or bouncing heavily on their backs. Simply put, an off balance rider will result in an off balance horse.

Additionally, an out of shape rider can cause a saddle that fits, not to fit. We are usually quick to blame the horse or the saddle for our horses lack of performance or soreness when the real solution may be working on our own body. After all, don't we owe it to ourselves to be in the best health possible? We also owe it to our horses! Put yourself in your horses shoes and ask yourself if you would want to carry around you!

How we sit in the saddle and move with the horse (instead of against him) is extremely important. Being in shape will only enhance our ability as a rider and our horse's performance!

10 tips for better health

By Heidi Pichotta

1. Start the day right! Eat a well balanced breakfast. Studies show that individuals who do not eat breakfast are more likely to be overweight.
2. Just say no to fad diets! The safest and healthiest way to lose weight is by eating a well balanced diet and exercise. As is the case with anything, there are no quick fixes! You can put your health at jeopardy by eliminating foods that your body needs. Fiber and Vitamin C cannot be obtained from any source other than carbs. We all know the benefits of Vitamin C but most of us do not get enough fiber. It is an essential element to good health and it will also help out your metabolism. Check out the Food Pyramid
3. Hydrate! We should consume 8 glasses of water a day. However, it doesn't have to be from water only. Some foods are high in water. Foods account for aprox. 30% of our total fluid intake.
4. Have patience! If you lose more than 1-2lbs per week, you will lose more than that - you'll be losing valuable muscle and water.
5. Graze! Eating mini meals every 3-4 hours keeps blood sugar level stable and increases metabolism.
6. Move! Leading a sedentary lifestyle is a surefire way to have health problems! Our bodies simply are not designed to be inactive. Start an exercise program slowly, under the guidance of your doctor and qualified fitness professional. Pick an exercise activity you enjoy and will look forward to doing every day.
7. Cut the Junk! Stick to whole grains and avoid refined carbs and sweets. This is where the good carb/bad carb comes into play. An example would be: Good Carbs: Whole grain bread, whole wheat pasta, fruit, beans, vegetables, and brown Rice. Bad Carbs: Most things white (such as white bread, white rice, white pasta), soda, bakery goods, ice cream, most cereals, and many "light" foods are high in sugar. Sugar can be disguised very creatively in product marketing, so read carefully!
8. Use it or Lose it! Resistance training can actually increase bone density. Exercise is not only beneficial for keeping the body healthy but the mind as well. Studies show we can prevent early disability and age more gracefully if we keep moving!
9. Essential Fat! Most of us do not consume adaquate amounts of Omega 3's and we consume too much saturated fat. The American Heart Association recommends eating at least two servings weekly of fish. FYI Article
10. Laugh! Combat stress with laughter. "A new study from the University of Maryland Medical Center has shown that laughter, along with a healthy sense of humor is good for your heart. The researchers found that people with heart disease were 40 percent less likely to laugh in a variety of situations compared to people of the same age without heart disease."

    

Did You Know?

Did you Know? Salsa is a free food! So go ahead, spice it up.

Did you know? It's not the late night snack that you're eating to blame for the extra pounds, it's WHAT you're eating! Blood sugar drops in your sleep, so having a small portion of fruit and cottage cheese is actually of benefit and you'll wake feeling ready to go! Low blood sugar causes you to feel lethargic, so when you wake feeling abnormally cranky & groggy, your body may be telling you something.

Did you know? You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope! See the WebMD Calorie Counter for more details.

Did you know? Sitting puts 40 percent more pressure on the lower back than standing.

Did you know? Chocolate has more antioxidants than blueberries. So if you're going to splurge on dessert once in awhile, splurge on chocolate!

To schedule a class or clinic on Equestrian Fitness please contact Heidi Pichotta.

Please check back for next month's tips on exercises for riders! Heidi is a NESTA certified personal trainer and can help you make the most out of your time in the saddle!

Fitness - If it came in a bottle, everybody would have a great body.
- Cher