Fit For The Slopes

Week 3

Skiing and Boarding are two very different sports involving specific movement patterns. However, although the two sports involve different biomechanics, the components of fitness that need to be addressed are very similar in each sport. So, whether you are a skier or a boarder, you will benefit from following this ‘Fit for the Slopes’ program.

We have, in the last two weeks, targeted your lower and upper body conditioning, power, speed, agility and torso stability. Today we add to your repertoire of movements to get you ready for the slopes.


Lower Body: Walking Lunges

Start with your feet together. Lunge one leg forward ensuring that the front knee stays over the foot and that the knee-cap always faces forwards. Now slowly push upwards from the front leg, extending it until your are standing on that leg. Repeat lunging forwards with the other leg. Keep your abdominals contracted throughout the entire exercise. Alternate sides and repeat 13-20x each leg.

 

 


Agility: Jumps

Lay a skipping rope or tape on the floor. Slowly jump side to side on 2 feet while keeping your upper body “quiet and still” over the rope. Continue for 30 seconds.


Balance: One Legged Dips

Stand on one leg while maintaining perfect posture. Keep your knee-cap facing forwards and your body weight equally distributed on all four corners of your foot as you slowly bend your supporting knee a few inches towards the floor. As your balance improves, perform this exercise with your eyes closed.  Do 13-20x each leg.

 

 

 


Flexibility: Apres-Ski Hip Stretch

Sit on a chair with one leg bent over the other so one ankle rests on the opposite thigh. Now slowly press downwards on the bent leg until you feel a light stretch on the outside edge of your hip. Hold for a minimum of 30 seconds.


Add these exercises to the movements you’ve learned so far and complete this program 2-3x per week. You are well on our way to experiencing your best ski and boarding season yet.

Yours in health & fitness,
Sherri McMillan


 

Join us for the Couve Clover Run (3, 7 & 10 Miles) March 22nd, 2020!

RUN, GIVE BACK & PARTY AT MAIN EVENT AND OTHER DOWNTOWN PUBS!
Join us for the 6th Annual Couve Clover Run and celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.

 


 

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Fit For The Slopes

Week 2

We are well on our way to experiencing our best ski and boarding season yet.

Today we add three new exercises and one stretch to your program.

Perform the 3 exercises from last week quickly without a break in between each one.

Take a 30 second recovery and perform today’s 3 new exercises.

Perform today’s and last week’s stretch.

*Fit for the Slopes Tip* – Strengthening the gluteal and hamstring muscles has been associated with a reduced rate of injury in skiers and boarders. Stronger hamstrings can counteract the unbelievable strength in a skier’s quads lowering their risk for experiencing a common skiing ACL injury.

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Fit For The Slopes

Week One

If it’s raining in the city, it’s snowing on the mountains! Can’t you feel it now…the speed, the adrenaline, the powder, the wind rushing through your hair, the crisp chill to the air, the majestic mountains!

Since skiing and snowboarding are such a blast, most of us forget that they are both very intense sports requiring musculo-skeletal strength and endurance, cardiovascular fitness, power, flexibility, balance, coordination and agility. All the twisting, jumping, and bashing through the bumps can lead to injuries if your body isn’t ready for it – besides if you’re not fit, you may risk an embarrassing performance!

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Halloween Calories Can Be Spooky

The amount of extra calories people consume during the Halloween season can definitely sabotage any health and fitness program. Consider this: An average bite size candy bar is between 70-100 calories and that can quickly add up during the festivities and the days before and after. If you really want to get scared, understand that people will consume up to an estimated 7000 calories on Halloween day! That amount of sugar and excessive caloric intake can definitely wreck havoc on how you look and feel.

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Breast Cancer and Exercise – Muscle Strength and Endurance

Week Five

Although you are never the same after Breast Cancer, we have many clients who have gone on to living incredibly healthy, fit, rich and adventurous lives post Breast Cancer – and some are actually in even better shape now because they’ve taken a very active role in their overall health and well being.

Over the last four weeks we have discussed how exercise can play a role in both prevention and treatment of Breast Cancer. Every woman is different so it’s important to discuss your fitness plan with your doctor.

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Breast Cancer and Exercise – Muscle Strength and Endurance

Week Four

A Breast Cancer diagnosis can completely blind-side a woman and shock her family and friends. While navigating various treatment options and making decisions on the best approach for her case, the days and weeks can fly by and exercise can often become a low priority. However, even just walking post-surgery and during treatment can provide both physical and emotional benefits.

The last few weeks we have discussed how exercise can play a role in both prevention and treatment of Breast Cancer. It’s always important to discuss your fitness plan with your physician because everyone’s case is different.

Once given the approval, following a program that incorporates specific exercises and stretches that will help you heal and strengthen while maintaining mobility and flexibility will be extremely beneficial.

Over the last few weeks, we have discussed cardio, mobility and flexibility. An aggressive strength training program will need to wait until you have healed from the surgery, but while waiting, you can incorporate lower body strength exercises and core conditioning.

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Breast Cancer and Exercise – Mobility and Flexibility

Week 3

The last few weeks we have discussed how exercise lowers your risk for developing Breast Cancer and how a healthy and fit lifestyle also positively impacts your treatment and recovery from Breast Cancer. Last week we reviewed cardio tips and today, we’ll focus on mobility and flexibility.

Part of the treatment for Breast Cancer often involves surgery which can cause these negative side effects:

  • Tightness in the chest, underarms, sides, and abdominals
  • Reduced range of motion in the shoulder
  • Postural deviations such as internal shoulder rotation and hunched shoulders and upper back

Once you have been given the green light from your physician to start an exercise program, you can typically begin a light post-rehab program with a focus on mobility and stretching a few weeks after surgery. Work closely with your physician and therapist to determine effective and safe protocol.

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Breast Cancer and Exercise – Prevention

Week Two

Last week, we discussed the importance of exercise and overall health to lowering your risk for developing Breast Cancer. We probably all know women who were avid exercisers but were diagnosed with Breast Cancer so although an active lifestyle can’t completely prevent Breast Cancer, the evidence does suggest that the incidence is lower in women who exercise. If you do find yourself being diagnosed with Breast Cancer, it’s important to discuss your condition with your medical professional and how exercise will impact your health through treatment.

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Breast Cancer and Exercise – Prevention

Week 1

We are approaching Breast Cancer Awareness Month and we’re one month away from the Girlfriends Run, a local 5K, 10K and Half Marathon Run/Walk that supports local Breast Cancer organizations including Pink Lemonade Project and the Jaime Miller Cancer Compassion Fund. This is a great opportunity to discuss how exercise impacts the prevention and treatment of Breast Cancer. Over the next number of weeks, we will review prevention tactics as well as post-treatment cardio, muscle and flexibility suggestions.

This series will provide general recommendations but most importantly, discuss your plan with your medical professional as every woman’s condition is different.

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BOSU Balance Training

BOSU What?

If you’re a member of a gym, you’ve probably seen a BOSU Trainer, a semicircular, bouncy product that looks like a big beach ball cut in half with a rounded and flat side.

  • The name BOSU is an acronym for ‘Both Sides Up’ because you can do exercises on the flat and the dome side.
  • The inventor created the tool to allow an exerciser to be able to perform movements standing, kneeling, lying over, or in a seated position.
  • It is extremely effective for balance training but can also be used for aerobic and anaerobic conditioning, sports conditioning, stabilization, agility training, strength and flexibility for the entire body.
  • We’ve been using the BOSU for a number of years and are extremely impressed with the amount of exercises you can do on it. You can learn more about it bosu.com. Read the rest of BOSU Balance Training
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