 Let's Get Ready For Ski SeasonListed below are some great exercises to start incorporating into your fitness routine now before you hit the slopes! These exercises will help strengthen your legs, core, and balance to get you prepped and ready to ski again. I would recommend doing these exercises at least 2x a week and then you can progress over the weeks by doing more reps and more weight to the exercises. Please consult with your doctor before hand to make sure you are able to move forward with these moves especially if you have any underlying health conditions. Thus, let's start doing these exercises to help prevent injury and help keep us strong all winter long!
Do each of these exercises without weights first and then over the next few weeks you can add weights and or more repetitions. I would start with 2x10-15 reps for each exercise, and for the planks you can start at 30 seconds. You can then increase 10-20% more each week then. 1. Squats 2. Side Lunges 3. Single Leg Dead Lifts 4. Speed Skaters 5. Plank 6. Side Plank 7. Glute Bridges 8. Squat Jumps 9. Hip Openers to the Side 10. Leg Raises to the Side Happy Skiing Y'all!
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Cross Training for HikingCross-training for hiking involves incorporating exercises that target the muscles and movements used during hiking, while also improving overall fitness and preventing injury. Here are some cross-training activities beneficial for hiking:
 My Favorite Snacks to Bring on a HikeStaying fueled throughout your hike is essential to stay energized and focused. No matter what kind of hike I am doing, big or small, I always bring something in my pack just in case I need the extra fuel. Depending on your terrain, you will want to pack certain snack items over others because of hot, mild, or cold temperatures. My list below is some of my favorite go to snacks that help me feel great to hike longer and further! Hot Temperature Snacks: You want to bring snacks that will not melt!
Over time, you will find what you like best and what works best on your digestion too. You definitely don't want to have stomach distress while hiking. Try to find a snack that works with your gut so you can feel good throughout the hike. Having a good combination of protein and carbs is going to keep you energized and keep your blood sugars stable so you don't crash. You will want to fuel up every hour or 2 hours depending on how big of a meal you had before the hike and how strenuous the hike is. This will help make your hiking adventures more enjoyable and fun! Happy hiking y'all! 5 Basic Leg Exercises to Build StrengthHaving strong legs are essential for completing short or long hikes. They will help you conquer the trails and allow you to have a fun time. It will also help you with your endurance so you can tackle more challenging hikes with higher elevation and longer distance. Add these 5 leg exercises to your weekly routine at least 2 times a week. Don't be afraid to add more weight to these exercises over time. Complete each movement 3x10-15 reps to start and when the weight gets hard you can do 3x5-8 reps: 1. Squats with kettlebell, barbell, or free weights: Squats build your quads, hamstrings, and glute muscles in your leg 2. Deadlifts with kettlebell, barbell, or free weights: Deadlifts build your hamstrings, glutes, back, core, and trapezius muscles 3. Calf raises with kettlebell, barbell, or free weights: Calf raises build your calf muscle 4. Lunges with kettlebell, barbell, or free weights: Lunges build your glutes, quads, hamstrings, and calf muscles 5. Leg Raises with ankle weights: Leg raises build your core, hip flexors, lower back, and hamstring muscles *Please consult your doctor before starting any exercise routine to make sure you are safe to start*
My Favorite Static Stretches After HikingJust like warming up, cooling down after a hike is just as important for recovery, injury prevention, and relieving muscle tightness. Doing static stretches to release tight muscles will be your best option. Slow down and stretch out your body head to toe so that you can recover quickly and be ready for that next hike. There are other ways to recover from a hike, and I will go into those options later. These are some of my favorite stretches that you can incorporate into your post hiking routine. Hold these stretches for 30 seconds to a 1 minute each. You will want to complete these on a matt or a cushioned surface. They will stretch out your quads, hamstrings, glutes, calves, hips, hips flexors, and back! Feel free to add any others that you like too!
*Please consult your doctor before starting any exercise routine to make sure you are safe to start*
10 Best Dynamic Stretches Before HikingWarming up is essential to do before a hike to prevent injury, improve your range of motion, aid recovery, and prepare your body for the long miles ahead. Dynamic stretches that get your heart pumping and blood flowing are going to be your best option. This will increase circulation throughout your body, so your muscles and joints work more efficiently. Add these movements to your hiking routine and you will see how great you feel during your hike. Here are my top warm up movements that you can do before your hike! Complete each movement for 1 minute. These movements will stretch out your hips, hip flexors, quads, glutes, hamstrings, calves, ankles, back, neck, and core. 1. Leg Swings Front to Back- 30 seconds on the right side, and 30 seconds on the left side 2. Leg Swings Side to Side- 30 seconds on the right side, and 30 seconds on the left side 3. Hip Openers 4. High Knee Walks 5. Cross Walks 6. Torso Twists 7. Rag Doll 8. Ankle Circles 9. Shoulder Rolls 10. Neck Rolls *Please consult your doctor before starting any exercise routine to make sure you are safe to start*
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