Are you amped for ski and snowboard season as much as we are? Snow is just around the corner and the time is now to get your body primed for winter sports. Team Sensi athlete Shannon Mahre was super gracious to drop in and share her tips on getting ready for winter action. Trust us, when it comes to maintaining fitness and an extremely busy schedule as an entrepreneur, pro athlete, and mom of two, this woman is GOALS. Read more about Shan.
Winter is coming - and instead of just waiting until opening day at your local ski hill to start “getting in ski (or snowboard) shape” this season, I suggest a different, much less painful route. As an ultra trail runner, mountain biker, stand up paddle boarder, and skier, I have fallen in love with sports that I love that I can do in every season of the year - and you can too. Why should you do this? Because, this, my friend, is how you stay in shape year round the FUN way. But even if you have been shredding your mountain bike all summer and hiking trail after trail, there are still some key strength moves and workouts that should be on your to-do list to get yourself even more prepared for bagging peaks and shredding endless vert when the snow flies - no gym required. Interested in learning what those are? You are in luck.
Strength Training Moves for Skiing/Snowboarding
Try to do these moves 3-4 times per week with a rest day in between. Shoot for 3-4 rounds of 15-20 reps. If they become or are too easy without weights, add dumbbells, kettle bells, weighted vests (or heavy household items such as gallons of milk, your baby or kid, etc) to increase the burn.
- Squats + Shoulder Press
- Walking Lunges
- Back Lunges
- Squat Pulses
- Hollow Hold (30 seconds on, 30 seconds off : 3-4 rounds)
- Whether you are a hiker, runner or mountain biker, the main goal is to get as much vertical as possible at least one day a. week. The descents and ascents will not only get your lower half in shape for sliding on the snow, but they will also help prepare your body for long tours if you are the type that likes to explore the backcountry.
- Try to get 3-5 days of cardio per week if you can. I like to shoot for one long, vertically heavy training run per week. Make that run, hike or ride even more fun by heading to a new trail or make it a fun day trip to a national park or spot you’ve been wanting to check out that’s a little further away from home.
- Yes, you need to make time to stretch, roll and take care of your bodies after you punish them. They need that extra love, too! If your local yoga studio isn’t open due to Covid, take a class online or see if anyone is offering outdoor yoga classes in your area.
- I roll out and do self-massage every morning while I have my coffee and try to stretch every night after I get the kids to bed. Does this always happen? NO. But it’s a goal that I try to follow because when I do, my body feels better during the activities I put it through as well as during my recovery periods.
- Macros are a big topic of discussion right now. As a coach and trainer, I have my clients shoot for a macro percentage based upon their current weight and fitness level as well as on their fitness and training goals. Without getting too far into that can of worms, the bottom line is to focus on eating as many whole, unprocessed foods as possible. That doesn’t mean you can’t have beer or wine… or whiskey. It just means that the not-so-healthy items should be eaten or drunk in moderation. Simple as that.
- But one thing to keep in mind (that over 90% of my clients have issues with when they first come to me) is under-eating - which is causing them to not only lose their muscle, but to also feel like they aren’t getting anywhere with their fitness and athletic goals.
- Everything you do is 20% physical and 80% mental. This is especially important now, after months of all of us dealing with Covid and all of the craziness and changes that came with it. Make sure to check in with yourself. Are you happy? Are your goals still the same? If they aren’t the same, change them. And if you aren’t happy, what changes in your life will make you happier?
Okay, so that list got a bit longer than I had originally planned it to be, but hey, being fit and “in shape” is based on overall health - and I wouldn’t feel good as a coach or as a friend not giving you all the tools that you need to be successful in reaching whatever goal fitness or health goal you have set for this winter season. And if you ever need help, need a sounding board, or want to shred some pow, hit me up. I’m here for ya —- even if we haven’t met yet.
Follow Shan @shannonmahre, or better yet, join her on one of her amazing Girls with Grit clinics/retreats