Climb Your Mountain
222 episodes - English - Latest episode: 3 months ago -Life coach, mountaineer, and ultra runner Sarah Maurer shares her best endurance training strategies to help you climb your mountain or run your race — in any body at any age. Listen and learn how to eat, train, think, and above all live like a mountain athlete. Each week, Sarah will teach you practical strategies to overcome self-doubt, deal with training setbacks, save time, and stay happy and healthy through the long training season. Sarah earned her high altitude mountaineering certificate from Colorado Mountain Club in 2017 at age 41 and has since summited peaks in Bolivia, Ecuador, Mexico, and the USA, including Mount Rainier. She's also completed six (and counting) ultramarathons. She's living, breathing proof that you don't need to be 22 and have 6% body fat to be an endurance athlete. On this podcast, she shares her no-nonsense advice on fitness, (un)diet, motivation, and self belief to help you train for your goal. It's a mix of interviews and solo jam sessions you won't want to miss. So subscribe and get ready to blow your own mind.
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Episodes
BONUS: A Failed Comeback and Learning to Take Care of Myself
March 16, 2023 19:00 - 13 minutes - 9.64 MBHey friends, just a little life update on some mistakes I was making and how I'm fixing them. Enjoy! Resources Mentioned: Join my email list for random life updates and bonus tips
#18 – Why Most Goal Setting Exercises Are Bullshit .. and What to Do Instead
March 15, 2023 06:00 - 26 minutes - 18.3 MBI don't know about you, but anytime someone talks to me about "goal setting," my skin starts to crawl. Probably because I've done a million goal setting exercises that were a waste of time. And also because some of my best results were NOT produced by a three year plan or SMART goals. So how do you keep yourself moving forward without fancy goal setting frameworks? Today, I'm going to share my favorite, extremely simple brain hack that keeps goals fun and doable. Resources Mentioned: Broo...
#17 – Stop anxiety and overwhelm in 10 seconds (Metaphoric Two-Step)
March 08, 2023 07:00 - 17 minutes - 12.2 MBHere's a little brain hack you can use to knock down unwanted food and alcohol cravings, anxiety, anger, overwhelm, or any other emotion that tends to come up at the worst possible time for you. It only takes 10 seconds, and even if you're in a crowd of people, no one will know you're doing it. Resources Mentioned Follow Sarah in IG – check out new pattern interrupts Sign up for my emails – big biz announcements coming soon! Work with me! To get started, just email sarah@missadventurepa...
#16 – Why You Need to Have a Life Outside Your Sport (Rat Park)
March 01, 2023 16:00 - 26 minutes - 18.5 MBIt's great to be obsessed with your sport and the community around it. Until ... There's a pandemic and a lockdown You get hurt You come down with some kind of chronic illness that makes exercise hard Something happens in the community that's against your values and that you can't get behind You get ostracized by that community for whatever reason Etc. So what's the antidote? Building a RAT PARK. What the cheese balls am I talking about? It's a concept from addiction science. The ...
#15 – Mental Rehearsal (With Trance!)
February 22, 2023 07:00 - 24 minutes - 16.6 MBIf you're learning a new skill or trying to form a new habit, you can speed up the process by using your imagination to practice. Your brain doesn't know the difference between real or imagined experiences, so use that to your advantage! In today's episode, I take you through a self hypnosis practice you can use for mental rehearsal. It literally takes just a minute or two, but it can pay off big results if you use it frequently. Big time sports psychologists charge $5000 for this, but I'm g...
#14 – All Movement Counts
February 15, 2023 07:00 - 28 minutes - 19.7 MBSo your work meeting went over and cut your workout time in half. Should you even bother? FY! In this episode, I'll share how little workouts add up to big results over time, plus some tip to keep you moving under even the crappiest life circumstances. Resources Mentioned: How to Be an Imperfectionist book by Stephen Guise (aff. link) Get my weekly emails (it's like a bonus podcast episode!)
#13 — All Training Plans Work
February 08, 2023 07:00 - 20 minutes - 14.2 MBAre you spinning in confusion trying to choose the perfect training plan for your next ultramarathon, hike, or mountain climb? Awesome, because in this episode I cut through the perfectionist crap and show you why MANY training plans will work great for you. We'll talk about how all training plans are actually guesswork, how most things about endurance training are made up, and why you should never let the training plan make decisions for you. I'll also walk you through a quick and dirty pr...
#12 – My Best Time Hack
February 01, 2023 07:00 - 24 minutes - 17.2 MBMy best time hack for busy athletes? It's not a calendar. It's not an app. It's something that's completely free and available to all. It's called trusting yourself. And that's simple, but far from easy. In today's podcast, I'll share three ways that trusting yourself can help you get more done with less struggle — plus tips on how to make it happen. Resources Mentioned Join my email list
#11 – Stop Beating Yourself Up
January 25, 2023 07:00 - 24 minutes - 16.6 MBDo you believe you have to be mean to yourself to excel at endurance training, running, or mountaineering? You probably beat yourself up because it's worked in the past. But here's a secret: there's something that will work even better. And in this podcast, I'm going to share it with you. And even better, I'm going to walk you through a process to teach your brain to think that way. RESOURCES MENTIONED: Byron Katie — The Work
#10 – The Only 3 Heart Rate Zones You Need
January 18, 2023 07:00 - 19 minutes - 13.2 MBDoes your training plan have seven heart rate zones that are driving you nuts? Are you completely confused about whether you're in the superthreshold or the subthreshold or something completely different? Or do you simply feel like your current heart rate zone system isn't working for you? If so, you need this episode! I'm going to bust through all the heart rate zone bullshit and make this super simple for you. And better yet, you can use my system at altitude, without an app or a heart rat...
#9 – Get Unstuck in 2023
January 11, 2023 07:00 - 27 minutes - 18.7 MBAre you feeling stuck in any area of your life? Maybe it's a habit, a relationship, or a goal that you just can't move the needle on. Friend, if this lands, this episode is for you! You'll learn common thought errors that keep us stuck and helpful thoughts to help you make decisions, commit to change, and move forward. No more spinning in confusion and overwhelm!
#8 – Extreme Resting
January 04, 2023 07:00 - 17 minutes - 12.3 MBWant to get more out of your endurance training — not to mention your relationships, job, and life? Friend, you gotta rest more. And that starts with thinking differently about time, rest, and productivity. In this episode, we'll challenge common thoughts that get in the way of physical and mental rest. And we'll also look at some new beliefs to help you rest more so you can get more done. Or not. RESOURCES MENTIONED IG Post – You don't always have to be growing Free and low-cost breathwo...
#7 – Goal Setting Tips for Uncertain Times
December 28, 2022 07:00 - 17 minutes - 12 MB2022 is winding down and 2023 is coming fast. This would normally be the time you set goals, sign up for event, and plan trips. But what if you're dealing with an illness, injury, or other life problem that's keeping everything up in the air? Well as someone who has been out of training for 11 weeks due to long COVID, I totally get it. And that's why on today's episode, I'll walk you through a goal setting process that's probably the reverse of anything you've ever done before! I'll also t...
#6 — Coaching Adventure Travel with Becki Rupp
December 21, 2022 07:00 - 28 minutes - 19.4 MBOn this episode, I chat with my friend and fellow coach Becki Rupp from Trailblazer Wellness. Becki is an adventure travel specialist, and today she'll share how she works with clients to get them physically and mentally ready for amazing trips all over the world. Her clients have successfully summited Kilimanjaro, tackled the Inca Trail and the Salkantay Trek, and even completed the Camino de Costa Rica. Maybe best of all, you'll get to hear us talk about coaching from the coaches' persp...
Long COVID To-Do List
December 14, 2022 07:00 - 20 minutes - 13.9 MBSooner or later, every athlete gets forced out of training by an illness, injury, or other circumstance beyond their control. For goal-oriented endurance athletes, sitting on the sidelines can be painful and take a toll on our mental health. So for those of us who are out of training and feeling at loose ends, I've created this handy to-do list. Follow it to make the most of down time and come back stronger. But be careful. You might have so much fun, you never want to train again. RESOURC...
#5 – Long COVID To-Do List
December 14, 2022 07:00 - 19 minutes - 13.4 MBSooner or later, every athlete gets forced out of training by an illness, injury, or other circumstance beyond their control. For goal-oriented endurance athletes, sitting on the sidelines can be painful and take a toll on our mental health. So for those of us who are out of training and feeling at loose ends, I've created this handy to-do list. Follow it to make the most of down time and come back stronger. But be careful. You might have so much fun, you never want to train again. RESOURC...
BONUS: The Arrival Fallacy
December 07, 2022 18:00 - 12 minutes - 8.67 MBIs there a part of you that believes that once you climb the mountain, you'll finally feel worthy? Or once you get the promotion at work, you'll finally feel secure? Or that you need to lose the weight in order to finally feel desirable? This common thought error, which is called the arrival fallacy, is shared by most humans. And it can real mess with our enjoyment of life — and even make it harder to achieve our goals. But don't worry. In today's bonus episode, I show you a simple process f...
#4 — A Simple Fat Loss Strategy
December 07, 2022 07:00 - 13 minutes - 9.19 MBNot every endurance athlete needs to lose body fat to perform well and enjoy their climbs, hikes, and races. However, if you'd like to get leaner, here's a super simple process you can follow. I also answer some common questions about fat loss/weight management and show you how to measure your progress. RESOURCES MENTIONED: Total Daily Energy Expenditure Calculator MyFitnessPal Full Body Strength Workout 1 (has a little cardio! Great for runners) Full Body Strength Workout 2 (bodyweight...
#3 – The Real Cost of Fat Loss
November 30, 2022 07:00 - 13 minutes - 9.28 MBAs athletes, we're bombarded with messages telling us to get leaner. But is leaner always better? In this episode, I share my thoughts on the benefits and costs of fat loss and why it's sometimes better to work with the body you have right now. RESOURCES MENTIONED: Article on Rachele Schulist
#2 – Training After 40, 50, 60 and Beyond
November 23, 2022 07:00 - 24 minutes - 17 MBGetting older doesn't mean giving up on your mountaineering, ultrarunning, and long-distance hiking dreams. But you may need to train differently than you did at 30. In this episode, I talk about how your body's need for rest increases with age and show you some simple ways to optimize your recovery. Under 40? You can also benefit from these tips, especially if you tend to overtrain. Resources Mentioned: Fast After 50 Book (aff. link) Lucy Bartholomew's IG post Training Cycles podcast
BONUS: Long COVID Lessons
November 20, 2022 18:00 - 18 minutes - 12.8 MBHas an illness or an injury got you feeling like you’re down in some kind of fitness hole? Not sure you’ll ever be able to dig yourself out? Than this short video is for you! Here are three tips that are helping me cope during long COVID. You can also watch the video on Instagram right here.
#1 – How to Overcome Any Fear
November 16, 2022 07:00 - 15 minutes - 10.7 MBAfraid of heights? Nervous about bears on trail? Does fear of failure hold you back? Here's my simple, three-step process to overcome fears and feel less afraid in the outdoors. Plus tips to help you do it all with self-compassion and while protecting your central nervous system.
[REPOST] How to Live a Life of Adventure: My 9 Rules
May 18, 2022 21:00 - 28 minutes - 19.4 MBThink you don't have the time or money to live a life of adventure? Then maybe it's time to get out of your own way! Believe it or not, most of the limitations in our lives don't come from outside of us. They actually come from our own heads. And the good news about that is that once we're aware of them, we can release them. So in today's podcast episode, I'm going to share with you my 9 rules of living a life of adventure. Warning: listening to this episode may inspire you to sell al...
[CYM 1.0] #74 – Final Episode and My 3 Wishes for You
October 12, 2021 07:00 - 9 minutes - 6.83 MBFriends, I have some bittersweet news. After 74 episodes, the Climb Your Mountain Podcast is coming to an end. Yes, I was super surprised by it too. In this week's episode, I'll (briefly) share my reasons for winding down the show, what I'm up to next, and how to keep in touch. I'll also share the 3 "big ideas" I want you to remember from the podcast. If you can live by these 3 simple rules, I know you will live an amazing life of adventure! Thanks so much for your support of the podc...
Final Episode and My 3 Wishes for You
October 12, 2021 07:00 - 10 minutes - 7.58 MBFriends, I have some bittersweet news. After 74 episodes, the Climb Your Mountain Podcast is coming to an end. Yes, I was super surprised by it too. In this week's episode, I'll (briefly) share my reasons for winding down the show, what I'm up to next, and how to keep in touch. I'll also share the 3 "big ideas" I want you to remember from the podcast. If you can live by these 3 simple rules, I know you will live an amazing life of adventure! Thanks so much for your support of the podc...
Hydration Hacks to Double Your Endurance
October 05, 2021 07:00 - 22 minutes - 15.6 MBA whole podcast about hydration? That's not a very sexy topic, you might be thinking. What if I told you that proper hydration could boost your endurance by 50%? Imagine going twice as long and feeling strong without grueling workouts. Yes, it really gets to be that simple. But the funny thing is, pretty much every hiker I know is walking around semi-dehydrated. And that is not the fate I want for you! So this week on the podcast, we're talking about how to hydrate before, during, and a...
[CYM 1.0] #73 – Hydration Hacks to Double Your Endurance
October 05, 2021 07:00 - 21 minutes - 14.9 MBA whole podcast about hydration? That's not a very sexy topic, you might be thinking. What if I told you that proper hydration could boost your endurance by 50%? Imagine going twice as long and feeling strong without grueling workouts. Yes, it really gets to be that simple. But the funny thing is, pretty much every hiker I know is walking around semi-dehydrated. And that is not the fate I want for you! So this week on the podcast, we're talking about how to hydrate before, during, and a...
[CYM 1.0] #72 – How to Train in the Off Season
September 28, 2021 07:00 - 18 minutes - 12.6 MBWhen you're at your fitness peak after a summer outdoors, the arrival of fall can provoke anxiety. You may be wondering ... NOW WHAT? Like all good things, the training season must come to an end. And a lot of athletes struggle with this. They fight like mad to hold on to gains that are not sustainable. They train all the time like they are about to climb a mountain — and end up physically and mentally burned out. Friend, that's not what I want for you! That's why this week's podcast ...
How to Train in the Off Season
September 28, 2021 07:00 - 19 minutes - 13.4 MBWhen you're at your fitness peak after a summer outdoors, the arrival of fall can provoke anxiety. You may be wondering ... NOW WHAT? Like all good things, the training season must come to an end. And a lot of athletes struggle with this. They fight like mad to hold on to gains that are not sustainable. They train all the time like they are about to climb a mountain — and end up physically and mentally burned out. Friend, that's not what I want for you! That's why this week's podcast ...
[CYM 1.0] #71 – How to Overcome Fears
September 21, 2021 07:00 - 17 minutes - 11.9 MBDoes fear hold you back from your mountaineering dreams? Me too! But here's the thing. Everything you want in life is on the other side of fear. Learning how to manage fear and anxiety will supercharge your mountaineering life — and every part of your life. So in today's podcast episode, we're going to lean into fear. (Sound scary? It will be OK, I promise!) We'll talk about where fear comes from — and why it's actually a sign our brains are healthy and functioning correctly. Then I'll ...
How to Overcome Fears
September 21, 2021 07:00 - 18 minutes - 12.7 MBDoes fear hold you back from your mountaineering dreams? Me too! But here's the thing. Everything you want in life is on the other side of fear. Learning how to manage fear and anxiety will supercharge your mountaineering life — and every part of your life. So in today's podcast episode, we're going to lean into fear. (Sound scary? It will be OK, I promise!) We'll talk about where fear comes from — and why it's actually a sign our brains are healthy and functioning correctly. Then I'll ...
[CYM 1.0] #70 – The Price of Admission
September 14, 2021 07:00 - 11 minutes - 8.07 MBThere's no way around it. Endurance training involves discomfort. A LOT of discomfort. First there's the physical and mental strain of training. Let's face it. The kind of exercise that gets results doesn't exactly feel like a massage! There's a lot of gasping and sweating and burning and feeling like you want to stop. Then you need to change your eating habits. You can still eat foods that give you pleasure, but it might happen way less often. You get to go to bed early while everyone ...
The Price of Admission
September 14, 2021 07:00 - 12 minutes - 8.82 MBThere's no way around it. Endurance training involves discomfort. A LOT of discomfort. First there's the physical and mental strain of training. Let's face it. The kind of exercise that gets results doesn't exactly feel like a massage! There's a lot of gasping and sweating and burning and feeling like you want to stop. Then you need to change your eating habits. You can still eat foods that give you pleasure, but it might happen way less often. You get to go to bed early while everyone ...
Cardio vs Strength Training
September 07, 2021 07:00 - 24 minutes - 16.7 MBWhat's more important – strength training or cardio training? As a coach, you wouldn't believe how often I get this question. And my extremely aggravating answer is: IT DEPENDS. Asking whether you should focus on strength or cardio to prepare for a trip is a little like asking whether you should go to college or start your own business. There are just so many variables to consider. And the answer is going to be different for human. But that doesn't mean it's not a useful question. So toda...
[CYM 1.0] #69 – Cardio vs Strength Training
September 07, 2021 07:00 - 23 minutes - 16 MBWhat's more important – strength training or cardio training? As a coach, you wouldn't believe how often I get this question. And my extremely aggravating answer is: IT DEPENDS. Asking whether you should focus on strength or cardio to prepare for a trip is a little like asking whether you should go to college or start your own business. There are just so many variables to consider. And the answer is going to be different for human. But that doesn't mean it's not a useful question. So toda...
Is Your Healthy Lifestyle Making You Tired?
August 31, 2021 07:00 - 26 minutes - 18.4 MBCould your healthy lifestyle actually be making you tired? The answer is yes. As humans, we absorb a lot of misinformation about healthy diet and behavior. Endurance athletes are especially vulnerable, because we really do need excellent nutrition and exercise habits in order to reach our goals. But a lot of conventional wisdom about healthy lifestyle is actually wrong. And let's be honest. How healthy do we actually need to be anyway to reach our goals? Do we have to be perfect? Of co...
[CYM 1.0] #68 – Is Your Healthy Lifestyle Making You Tired?
August 31, 2021 07:00 - 25 minutes - 17.7 MBCould your healthy lifestyle actually be making you tired? The answer is yes. As humans, we absorb a lot of misinformation about healthy diet and behavior. Endurance athletes are especially vulnerable, because we really do need excellent nutrition and exercise habits in order to reach our goals. But a lot of conventional wisdom about healthy lifestyle is actually wrong. And let's be honest. How healthy do we actually need to be anyway to reach our goals? Do we have to be perfect? Of co...
Book Club: The Endurance Diet
August 24, 2021 07:00 - 23 minutes - 16.4 MBHow do the world's greatest endurance athletes eat? Sports journalist Matt Fitzgerald wanted to know. So he asked distance runners, triathletes, cyclists, and rowers from every continent to share their food diaries. The results were shockingly consistent. Endurance athletes at the Olympic and world championship levels share several simple, easy-to-follow nutrition practices. But do you know what's a bummer? Almost none of these are common in recreational athletes. Matt Fitzgerald wanted...
[CYM 1.0] #67 – Book Club: The Endurance Diet
August 24, 2021 07:00 - 22 minutes - 15.6 MBHow do the world's greatest endurance athletes eat? Sports journalist Matt Fitzgerald wanted to know. So he asked distance runners, triathletes, cyclists, and rowers from every continent to share their food diaries. The results were shockingly consistent. Endurance athletes at the Olympic and world championship levels share several simple, easy-to-follow nutrition practices. But do you know what's a bummer? Almost none of these are common in recreational athletes. Matt Fitzgerald wanted...
Overtraining
August 17, 2021 07:00 - 18 minutes - 12.9 MBOvertraining for mountaineering? Some of you who struggle with motivation might think, "How is that even a problem? If there's an overtraining curse, smite me with it!" But the truth is, overtraining can actually be more damaging to your goals than undertraining. And as we'll see, it's not uncommon for undertrainers to evolve into overtrainers if they don't work on their mindsets. So today on the podcast, I'll share the science behind overtraining, how to catch it early — and most importan...
[CYM 1.0] #66 – Overtraining
August 17, 2021 07:00 - 17 minutes - 12.2 MBOvertraining for mountaineering? Some of you who struggle with motivation might think, "How is that even a problem? If there's an overtraining curse, smite me with it!" But the truth is, overtraining can actually be more damaging to your goals than undertraining. And as we'll see, it's not uncommon for undertrainers to evolve into overtrainers if they don't work on their mindsets. So today on the podcast, I'll share the science behind overtraining, how to catch it early — and most importan...
[CYM 1.0] #65 – Results From One Year of Training
August 10, 2021 07:00 - 25 minutes - 17.6 MBIf you feel discouraged with your mountaineering training progress, I want you to imagine with me. Imagine yourself a year from now. What will you be able to climb? How different will your body feel? What will be easy for you? If you worry it might not actually be that different, consider this. Science suggests that most of us overestimate what we can accomplish in a month, but underestimate what we can accomplish in a year. And I am here to tell you that if you keep up the hard work, yo...
Results From One Year of Training
August 10, 2021 07:00 - 26 minutes - 18.4 MBIf you feel discouraged with your mountaineering training progress, I want you to imagine with me. Imagine yourself a year from now. What will you be able to climb? How different will your body feel? What will be easy for you? If you worry it might not actually be that different, consider this. Science suggests that most of us overestimate what we can accomplish in a month, but underestimate what we can accomplish in a year. And I am here to tell you that if you keep up the hard work, yo...
5 Things Champions DON'T Do (That You Shouldn't Either)
August 03, 2021 07:00 - 24 minutes - 16.5 MBI always tell my athletes to treat themselves like Olympic athletes. But what the French Toast does that actually mean? How do you act like an Olympian when you're a hobbyist athlete with no sponsors, a full-time job, and kids who are eating crayons behind your back? The truth is that you will probably never have the luxury of training 40 hours a week like Simon Biles of John John Florence. But do you know where you can be exactly like a champion? Your mindset. And between you and me, I ...
[CYM 1.0] #64 – 5 Things Champions DON'T Do (That You Shouldn't Either)
August 03, 2021 07:00 - 22 minutes - 15.8 MBI always tell my athletes to treat themselves like Olympic athletes. But what the French Toast does that actually mean? How do you act like an Olympian when you're a hobbyist athlete with no sponsors, a full-time job, and kids who are eating crayons behind your back? The truth is that you will probably never have the luxury of training 40 hours a week like Simon Biles of John John Florence. But do you know where you can be exactly like a champion? Your mindset. And between you and me, I ...
[CYM 1.0] #63 – Mental Toughness for Mountaineers
July 27, 2021 07:00 - 23 minutes - 16.4 MBWhy do some people fail in endurance sports like mountaineering, backpacking, and ultrarunning? Here's a secret. It's usually not fitness. And no, it's not because they ate Cheetos during training. It's because they lack mental toughness. Does that sound harsh? Hear me out. By definition, endurance sports push you to your absolute limits. And often, your body can do the work before your mind is ready for that level of discomfort. Sadly, this can lead you to quit when you're just about...
Mental Toughness for Mountaineers
July 27, 2021 07:00 - 24 minutes - 17.1 MBWhy do some people fail in endurance sports like mountaineering, backpacking, and ultrarunning? Here's a secret. It's usually not fitness. And no, it's not because they ate Cheetos during training. It's because they lack mental toughness. Does that sound harsh? Hear me out. By definition, endurance sports push you to your absolute limits. And often, your body can do the work before your mind is ready for that level of discomfort. Sadly, this can lead you to quit when you're just about...
[CYM 1.0] #62 – Training Cycles
July 20, 2021 07:00 - 15 minutes - 10.5 MBAre you busting your butt in training only to see diminishing returns? Are you pushing yourself harder, faster, and further every week even when it hurts? Friend, if this lands for you, you need to learn about training cycles. You see, in order to get stronger, our bodies need rest as well as exercise. And using endurance training cycles will ensure you get the right balance of pain and gain. And in this episode, I'll explain how you can use training cycles to get more out of your sea...
Training Cycles
July 20, 2021 07:00 - 16 minutes - 11.3 MBAre you busting your butt in training only to see diminishing returns? Are you pushing yourself harder, faster, and further every week even when it hurts? Friend, if this lands for you, you need to learn about training cycles. You see, in order to get stronger, our bodies need rest as well as exercise. And using endurance training cycles will ensure you get the right balance of pain and gain. And in this episode, I'll explain how you can use training cycles to get more out of your sea...
[CYM 1.0] #61 – "Dirty" Fitness Motivation
July 13, 2021 07:00 - 21 minutes - 14.8 MBAre you frustrated with yourself in training? Do you put down your body, calling it fat, old, or slow? Or do you constantly compare yourself to others and feel like you never measure up? Friend, if this is landing for you, you might have a problem with what I call "dirty motivation." It's the idea that you can nag, whip, or hate your way to fitness, weight loss, and other health goals. And science shows that while negative motivation can get short term results, it usually sabotages you...