You just spent the day soaring down the mountain, floating through a foot of fresh powder, carving quick turns, and tackling moguls. Your body is pleasantly exhausted and your muscles are tight, so here is a great sequence of stretches to do after a day of skiing or riding to relieve soreness.
If you'd rather skip a run than hit the treadmill, then there's no doubt you're continuing with your outdoor runs even through this brisk and snowy Winter weather. That doesn't mean you're not dealing with some discomfort along the way. I've given you some tips on how to beat burning lungs, but if it's your feet that are bothering you, here are some ways to avoid numb toes.
First, consider your socks. You can't get away with wearing the same thin, ankle-length wicking socks you sported in the warmer months. Splurge on some thicker knee-highs; socks made of wool will keep your feet warm and dry. Be sure your socks aren't too tight as that can cut off circulation (go up a size to be sure). You can also try compression socks to improve circulation in your feet and legs.
If you're already wearing thicker socks, you'll probably want to go up half a size in your sneaks to accommodate the extra fabric. If you don't, the snug fit of your shoe might be the sole cause of your tingling feeling. Choose sneakers designed for colder, wetter weather (think waterproof Gore-tex) to protect your toes from the snow. Tie your shoes slightly looser because as you warm up, your feet will swell, and too-tight laces can cause that annoying numb sensation.
Continue reading for more tips on avoiding numb feet.
Whether it's Vail, Aspen, Park City, or the French Alps, celebrities love hanging at ski resorts. While some opt to sit by the fire sipping champagne and cocoa, we especially love the ones that keep fit by hitting the slopes. Check out our slideshow to see which celebs you're likely to see catching air this Winter.
When I was a gym newbie, I enlisted the expertise of a personal trainer to help me learn which exercises were best for my goals. His verdict? Start balance exercises ASAP! Years of bearing weight on my right leg and overloading my handbags meant my first balance diagnostics results were a disaster — I couldn't last a full minute standing on my left leg.
As I learned, balance is an important skill that needs to be maintained. Since we start losing our sense of balance after 25, doing exercises to maintain it is an essential part of your fitness routine. And with ski and snowboarding season just around the corner, perfecting your balance should start now. Get five ways to help your balance after the break.
Clockwise from left: Adidas by Stella McCartney Winter Sport Ski Coat ($176; originally $220); Madewell Ski Lodge Beanie ($10; originally $30); Giro Ember Ski Helmet ($70; originally $100); Athleta Schuss Ski Pant ($100; originally $188); Athleta Stretch Panel Sweater ($70; originally $90); Spyder Opal Bamboo Ski Gloves ($61; originally $160); Ride Sage Boa Snowboard Boots ($100; originally $170).
Take the Quiz
Source: Tyler Cohen
Just in time for Valentine's Day is Fitness Magazine's interview with Olympic gold medalist Lindsey Vonn. Besides talking about what her diet and workout schedule is, Lindsey gave the mag a peek at what it's like to be married to fellow Olympian and former US Ski Team athlete Thomas Vonn. If you watched the Winter Olympics last year, then you already know that Thomas was by Lindsey's side the entire way — not only is Thomas Lindsey's husband, but he also serves as her coach and adviser — in more ways than one.
- On having any rivalry: "No! We're each other's biggest cheerleaders. He supports me 100 percent. We're opposites that attract; every cliche you can think of is true when it comes to us. I'm the emotional, spontaneous one who listens to my heart, and he's logical and focuses on the details."
- On going to Thomas for advice: "I ask his opinion about everything. On the mountain, I ask, 'Am I doing this correctly? Was that run good?' I'll also ask him, 'Do you like this dress for the red-carpet event? Do you like my hair?' He's always right. Even if there's something I think is supertrendy and cute, he'll say, 'I wouldn't do that if I were you.' He's a pretty good stylist."
- On working out together: "Thomas doesn't want to work out with me ever. We're too competitive. If we're side by side on the treadmill, I'll be checking his speed. I can't help myself. He's like, 'What are you doing?' I say, 'I'm going faster than you!'"
From the time I strapped on the second ski, I was terrified. I've ice skated plenty of times in my life (the closest mental equivalent in my head) and this was nothing like skating. In fact, it was nothing like anything I've ever experienced before. Once our instructor decided we were ready for the chair lift, I was beside myself. Luckily, the first "hill" was anything but a hill. The second, though, was a different story. And since Tahoe hadn't seen fresh snow in a month before my first day out, portions of the hill were packed so solid I was skiing on ice. After taking a dive off of the chair lift, I was completely psyched out, and looking down at a hill that looked humongous was daunting.
For the rest of my experience, and to share your own, keep reading.
The following post was written by New York-based trainer David Kirsch.
I love wintertime in the city. In fact, as I write this blog, I'm watching yet another winter wonderland outside. The snow makes me yearn for the back bowls of Vail, Colorado, where I have spent many snowy, joyful hours perfecting my slalom turns among other things. Before I hit the slopes, I make sure that my legs, back and core have been conditioned, strengthened and stretched. I particularly like to do the following exercises:
- Lateral lunges to a reverse lunge. Not only does this strengthen my quads and glutes, but also my adductors (aka inner thighs).
- Stability ball push-ups/ knee tucks. Here I am not only working my core and upper body but also my lower back.
- Walking lunges — grab a pair of dumbbells and find an area in your house, office or gym, where you can complete at least 20 walking lunges, turn around and repeat.
- I would immediately follow those walking lunges with a set of dumbbell squats 15-20 repetitions. Doing these squats right after the lunges will definitely get your heart pumping, increase your cardio capacity, and build much needed endurance in your legs! The quad burn one feels if they are not well conditioned for skiing will no longer exist.
Enjoy, ski safely and remember to wear your helmet!
For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.
The following post was written by North Face athlete and champion freeskier Kit Deslauriers.
The mountains are always in charge. To approach a mountain with the thought of "conquering" is, in my mind, setting you up for a battle, which often means someone ends up winning, someone losing, and maybe someone even getting hurt. This makes no sense to me, and I think a part of any mountaineers recurring successes can be attributed to working with the mountain more so than against it.
Knowing this is enough to realize that we can never be 100 percent sure we are safe; yet that is part of the adventure and the challenge. To heighten our senses and skills to the point where we are making a darn good educated guess about if conditions are safe enough to proceed is, to me, a big draw to the sport of mountain climbing and ski mountaineering. It is one of the ways we must be aware of our environment and conduct ourselves in a respectful manner, while of course pushing the envelope of fun and adventure. And face shots in fresh powder!
When I talk about awareness and senses and skills, many of these things are cultivated from experience, but there are some tools to the trade that are worthy of sharing with readers here. Before you venture in the backcountry, make sure that you have the appropriate avalanche safety equipment AND know how to use it. The most important piece of technical gear that you will need is an avalanche transceiver. This is a battery powered device worn on the body, which transmits a signal when turned on and in the case of an avalanche, allows rescuers to search for you buried in the snow. The people who will conduct the rescue turn their receivers from transmit to search to begin the process of looking for you, which you hope they will be good and quick at since the likelihood of being uncovered alive goes sharply down after even just 10 minutes of burial.
Other items to have in your backcountry ski pack include:
- A snow shovel (for digging that friend out and also for digging snow pits to learn about the snow pack, or getting your truck out of the ditch!)
- An avalanche probe; this is useful in pinpointing the exact place to dig once the searcher has honed in on the burial location.
- Water and food — be prepared
- Headlamp, you never know
- Extra hat and gloves
- Small medical kit including a space blanket and athletic tape
- Multi-purpose tool
- Cell phone (turn it off when skiing in dangerous terrain as the signal can interfere with an
Beyond having your gear and knowing how to use it:
- Remember to ski with a friend, and ski one at a time in avalanche prone terrain.
- Don’t ski in dangerous places during or immediately following a snow storm.
There is no substitute for good judgment, and while that is an acquired skill which takes time, consider taking an avalanche course so you can learn more about snow science. You may just learn enough to feel comfortable out there which the experts will say increases your chances of getting caught in a slide! Stay safe and have fun.
For more mountain time fun, be sure to read all of Kit's posts.