FitSugar

Freeskiing Champion Kit Deslauriers Shares Her Training Secrets

Guest Writer — Thu, 13 Jan 2011 04:00:42 PST

The following post was written by North Face athlete and champion freeskier Kit Deslauriers.

Why bother with cross training
My first philosophy is to never get bored so it is important to me to mix it up as far as cross training goes. Secondly, to carry a big pack and still ski the things we do, the core of the body has got to be incredibly strong. Combining this concept of core strengthening with keeping it fresh is the most important cross training combination to me since power comes both from our core and our minds.

Mountain post meets the mountain
If you can guess a single workout that targets both the core and the mind you will discover what I call my secret weapon: yoga. A strong body is a flexible body. I first discovered yoga when I was in pursuit of my World Freeskiing Tour titles and I became fascinated by the concept of ‘embracing my stiffness because I worked hard to get it’ while full of enjoyment with the moments of mental clarity during the challenging poses, and well-rounded by the humility required to continue to practice at something that I am most likely not the best in the room at.

Beyond yoga here are some more cross training tips:

Get Mountain Ready: Add Decline to Your Treadmill

FitSugar — Wed, 10 Dec 2008 13:00:04 PST

The snow's a-flowing where some of you live, and that makes skiers, riders, and snowshoers very happy. To prepare your legs for the excessive stress on your quads, knees, and shins, it's best to condition yourself for the downhill. There are a few commercial treadmills available that offer a decline option, but instead of springing for a brand new piece of equipment, you can just raise the back of the one you have.

To do this, place one or two two-by-fours under the back of the treadmill. It'll offer a slight decline, but it's enough to allow you to work your legs. It's best to do it before you hit the slopes, since you don't want to realize you should have trained more while cruising down the hill.

Of course, you can also train downhill outside if you don't have a treadmill. Run downhill, or if that bothers your knees, walk instead. I recommend doing intervals of flat, incline, flat, decline, etc. Training downhill will not only strengthen your muscles and joints, but it can also prevent injury or extreme soreness from a day on the slopes. When you head into snow with your skis, board, or snowshoes, all this training will allow you to spend more time on the mountain and less time resting at the lodge.

Source

Get Mountain Ready With Ashtanga Yoga

FitSugar — Wed, 12 Dec 2007 12:30:00 PST

Now that Winter is in full force, I'm sure many of you spend your weekends skiing or snowboarding. Nothing beats the excitement and anticipation of standing at the top of a white mountain and looking down the slope. However, an exhilarating day on the mountain can leave you very sore and achy the next day.

If you take the time to lengthen and strengthen your legs and core before heading to the slopes, you can seriously decrease the delayed onset muscle (DOMS) you experience the day after boarding or skiing. Let me tell you, Ashtanga Yoga can help get you mountain ready, especially the Primary Series. This sequence of set postures, involves tons of poses that stretch and strengthen your quads, hamstrings, hips, shoulders, and lower back. These are the areas skiers and boarders need to focus on, and stretching and strengthening them can prevent injury, as well as make you stronger and more in control when you hit the mountain.

In the Primary Series, you practice both Sun Salutation A and B, which are great for warming up heading up the lift. Other great poses in the Primary Series are: Warrior 1 and 2, Seated Straddle, and Head to Knee. These poses help increase your flexibility and build endurance. Ashtanga is perfect for inflexible athletes who like to sweat and work every muscle.

Fit's Tips: Check out your local yoga studio to see if the offer Primary Series classes or beginners workshops. If they don't, check out this awesome Primary Series DVD. Also check out my videos of Sun Salutation A and Sun Salutation B.

Burn It Up: 30-Minute Circuit Workout From Equinox

Susi May — Tue, 18 Oct 2011 13:33:36 PDT

Circuit training is one of my favorite ways to get my sweat on. You torch calories by getting your heart rate up while building muscle with strength training - a win-win workout. My Equinox trainer, Lauren, likes 'em too. Recently she put me through the paces of the following circuit workout, and I just had to share the fun. Get ready to sweat!

There are three circuits of four exercises each. Do 15 reps of each exercise, and keep rolling through the four exercises for 10 minutes. Between each circuit, rest (stretch and hydrate) for one to two minutes. To warm up, run on a treadmill for five minutes. This workout uses 12 kg. kettlebells and a variety of dumbbell weights. As always, work with a weight that is appropriate for your strength level.

Circuit One

Exercise	Reps	Equipment	Notes
Jump squat	15	Body weight move
Squat thrust deadlift	15	12 kg. kettlebells	Place hands on kettlebells to jump back into plank; come to standing lifting kettlebells.
Single-arm kettlebell swings	15 each arm	12 kg. kettlebell	Really pop your hips to get that kettlebell up!
Plank with reverse row	15 each arm	10-15 pound dumbbells

Keep reading! There are two more circuits after the break.

6 Weekend Weight-Loss Tips to Slim Down

Shape — Thu, 09 Jun 2011 03:44:06 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

After a week of spartan lunches, rigorous workouts, and sleep-depriving presentations, it's easy to feel you've earned a happy hour margarita and a plate of cheesy nachos. But topping off a tough week in this way can undo all your hard work and even pack on the pounds. According to a study from the University of North Carolina at Chapel Hill, women consume about 115 more calories on Friday, Saturday, and Sunday than they do on weekdays. "Those extra 300 to 400 calories can leave you nine pounds heavier by the year's end," says Barry Popkin, Ph.D., the study's lead author. Fortunately, when armed with the right advice, it's possible to avoid the most common dietary traps while savoring that delicious downtime. And you may even wake up on Monday a little slimmer. Not a bad way to start the week!

FRIDAY

Overdoing It at Happy Hour
Alcohol isn't only high in calories, it also diminishes resolve - making it harder to keep your hands out of the pretzel bowl.

Keep reading to see the solution to this and many more weekend dilemmas!

Gear Review: Lululemon Hot Yoga Hobo Bag

Leta Shy — Wed, 03 Aug 2011 03:49:50 PDT

Considering my everyday handbag is large enough to carry more things than necessary, I was happy to receive the roomy Lululemon Hobo Bag ($118) for review. At 15 inches wide by 13.5 inches tall, this bag is made to fit everything you'll need before and after your workout, whether that's a sweaty Bikram class or a heart-pounding gym session.

After a few weeks of trucking the bag to and from work, the gym, and yoga class, I've gotten used to being able to lug around more gear than I probably should. For one, the Hobo bag holds its shape whether it's packed or empty, which makes it easy to fill when I'm getting my gear ready at night. A surprising number of pockets and compartments makes gym organization easy too - there are three interior mesh pockets, one zippered, for small items (most pockets have a label, like "before," "after", "keys," and, naturally, "chocolate"), not to mention a strap to hold your yoga mat (it will stick out of the unzipped top). On the outside there are two large zippered compartments that can fit your clothes, and two outside pockets for anything from a yoga towel to your phone; they also have toggle ties, which will keep your water bottle from spilling. With these organizational amenities it's no wonder the bag can fit everything I need; in addition to my shoes, sports bra, pants, cosmetics bag, and multiple workout shirts, I'm able to stuff my laptop in it as well.

Read on for more on my thoughts about the Hot Yoga Hobo.

Interview With an Ultramarathoner: What It Takes to Run More Than a Marathon

Jenny Sugar — Tue, 26 Jul 2011 01:26:41 PDT

I run a few times a week, about 10 to 12 miles total, but I wouldn't consider myself a runner, especially not after interviewing Deanna Stoppler, an ultramarathoner. At 32 she has completed dozens of marathons and a handful of ultras - races that are longer than the typical 26.2 marathon distance. If you ever wondered what it takes to run such extreme distances, or why a person ~~in their right mind~~ would ever want to do it in the first place, check out this amazing interview.

FitSugar: How many miles long were the ultras you've completed and how long does it typically take a woman to complete?
Deanna Stoppler: I have completed ultras from 40 and 50 miles to 100 km (62.14 miles). I have not completed a 100-miler yet. It really depends on the course, weather, and fitness level, but I'd say plan to be out anywhere from six to 24 hours (100-miler) or more.

FS: How did you get into this type of racing?
DS: I started out as a marathoner. When I read Dean Karnazes book Ultramarathon Man, I knew that trying an ultra was the next step for me. He started completely out of shape and has gone on to complete extraordinary feats.

FS: How do you train for this type of race? What other types of exercise or cross training do you do to complement your running?
DS: The main thing is to run back to back long runs, usually on a Friday-Saturday or Saturday-Sunday schedule, increasing distance over time and tapering a couple of weeks before the race. I avoid running on pavement as much as possible. I do sit-ups and push-ups every night, and when I have time, I try to do core exercises with an exercise ball. I used to stretch but I don't do that anymore. It seemed to make me more sore the next day. I also use a Tiger Tail roll bar when certain muscles get tight.

FS: How do you keep going for that long? What techniques do you have when you feel like you want to stop?
DS: I try to start out slow because everyone runs like bats out of hell at first. I stay near the back and slowly work my way up. I don't sprint in ultras, although, in one race I did run faster for the last three miles because I didn't have a flashlight and didn't want to get caught in the dark. I continue to ingest calories even when my body says not too (digestion slows when you exert that much energy). I do math in my head for hours on end! Mostly it's math about the next time that I need to take a GU shot, ingest S-caps (electrolyte tabs), and fill my water. I try to think about how awesome it is that I'm doing this and that it's only one day out of my entire life.

Continue reading to find out what ultramarathoners do about going to the bathroom.

How to Be the Perfect Houseguest

LearnVest — Fri, 15 Jul 2011 00:15:17 PDT

We're thrilled to present this smart LearnVest story here on Savvy!

At the beach, in the mountains or in the big city, being invited to a friend’s place not only lets us catch up with loved ones but also lets us save on hotels.

Of course, the flip side is that there’s a totally different set of expectations (read: you can’t throw your towels on the floor). If you’re not a master of houseguest etiquette, you might come off as ungrateful and inadvertently ruin your chances of visiting again next year.

We don’t want you to break a long tradition of shacking up at your aunt’s cute beach house every summer, so we’ve put together a guide to being the perfect houseguest.

Be Clear About How Long You Will Stay

Make sure you lock down your visiting dates far in advance with your hosts . . . at their invitation. Don’t ever be vague or hope to stretch out your visit after you arrive. If your BFF says she’ll be busy after Labor Day, book your return ticket to leave a full day before so she has some time to herself.

No Surprises, Please

Never show up unannounced - or, even worse, with a puppy, child, significant other or friend (even if it’s a mutual friend), unless you've cleared it with your host beforehand. You may call it spontaneous and fun . . . your cousin and her husband may call it inconvenient.

Read on to find out how to be the perfect houseguest.

Throw a Candyland-Inspired Birthday Party!

Leta Shy — Mon, 28 Mar 2011 09:01:01 PDT

The classic board game Candyland has been a kid favorite since its debut in the 1940s. If your lil one can't get enough of Candy Cane Forest or Gum Drop Mountain, a Candyland-inspired birthday party is easy to put together and fun to attend! Get ready for a sugar high with these ideas on turning your house into a candy kingdom!

Starbucks Fans: Get Excited For Better Rewards

Susannah Chen — Wed, 23 Mar 2011 14:15:02 PDT

Get ready for more Starbucks in your life. At its annual meeting today, the coffee giant revealed more of its plans for this year, and as usual, they're nothing short of ambitious. Although representatives didn't want to comment on the speculation that Starbucks will buy Peet's, we did learn a little more about what's in store.
Starbucks plans to permeate multiple aisles in grocery chains and warehouse clubs across the nation. The company's hoping to capitalize on the single-cup market, and has inked a deal with both Green Mountain Coffee Roasters to sell single-cup coffee pods of Starbucks and Seattle's Best coffees, as well as Courtesy Products to offer a one-cup coffee brewer. Bonus: as an incentive for shoppers, the chain will also expand its rewards card program to include Starbucks products in grocery stores, such as coffee beans and bottled Frappuccinos.

In its stand-alone locations, Starbucks is adding more content to its in-store digital network, including access to new partners such as the Economist, Mediabistro, Marvel Comics, and ESPN Insider. Clearly, it's not just about coffee anymore, is it?