Here's How to Get Fit for the Ski Slopes - Week Workout Schedule and Fuel

I start this about six weeks out from the ski trip, but even after just one week you'll be able to fly down the slopes with improved strength and stamina.


Three years ago, I started doing a workout to get ready for my family's annual ski trip.  It really helped- I was able to ski harder runs for longer periods of time.  Not only that, but it's fun.  Fun enough that I look forward to it.  Fun enough that my family voluntarily does it, too.
When I first started, I based my workout off an article I can no longer find.  Over the years, I've edited the routine to fit what I need and want in a workout.  This year, I also pulled a couple exercises from this article.


Super Fun Ski Preparation Workout Schedule
Notes on my workout:
-I do cardio almost every day because of dance classes or just because I have a lot of energy, but it's not necessary for every day of this workout schedule.  I included cardio on the days in which I would recommend it.
-I do "sumo squats" (Google it) every time it says squats here because of a dance injury, but normal squats work too.


Since the illustrations in my Lord of the Rings workout post were so highly acclaimed by art critics, I created some more for the exercises that I don't know good names for.  Enjoy.

Sunday
wall sit - 1 minute
plank - 1 1/2 minute
Repeat 4x.

Monday
jumping jacks
plank
stair steps or jogging
front-side weight raises
squat hold
45 secs each, repeat 3x.
15 minutes of other aerobic exercise, like biking, running, swimming, or dancing is recommended
front-side weight raises










Tuesday
rest day

Wednesday
1 minute jump-rope or jumping over a box
50 jumping jacks
15-30 minutes of other aerobic exercise is recommended
jumping over a box








Thursday
pushups - 20 - 2x
leg side raises- 15
V-Ups - 15
burpees with jump - 15
Repeat the leg side raises, V-Ups, and burpees 3x.
15 bicycle crunches
25 squats
leg side raises










Friday
wall sit - 2 minutes
squats - 15
calf raises (relev├ęs for the ballet kids) holding weights- 15
lunges holding weights- 10 each leg
Repeat squats, calf raises, and lunges 3x
single-leg lateral leaps - 10
squats - 10
15-30 minutes of other aerobic exercise is recommended
calf raises



single-leg lateral leap






Saturday
leg lifts- 25 each side
side bends with weights- 20
Repeat 3x.
side bends with weights












Fuel
Food is just as important to a workout as the exercise itself! When you exercise, you rip little tears in your muscles and burn through the macromolecules that make up your body (carbohydrates, then fats when the carbs run out, then proteins). Therefore it's essential that you nourish your body to replace those nutrients and rebuild the muscles to be even better and stronger. At least, that's the version of it I ascertained from high school physiology class. Proteins will build your muscle up, but you also need carbohydrates and fats in your diet to perform other essential functions in your body! They're not "bad" like some diet crazes will lead you to believe.
Here's what I ate before/after each workout (depending on what was closer to the workout and more photogenic).
Drinking lots of water is also super important.  Please don't forget. :)
Sunday
Breakfast after workout: strawberry-vanilla oatmeal with pear and peanut butter
Monday
Breakfast before: whole wheat bagel with cream cheese, egg, and spinach
Tuesday
Lunch after: veggie pho
Wednesday
Lunch after: strawberry-banana smoothie topped with homemade energy bar,
starfruit, and pumpkin seed crunchies
Thursday
Breakfast after: Whole wheat toast with peanut butter and banana, strawberries
Isn't it beautiful :')

Friday
Breakfast before: Banana, mango, coconut, and
spinach smoothie. I also ate pumpkin seeds with this, I
just didn't get a photo of them.
Saturday
Lunch after: rice with melted peanut butter stirred in and
stir fried 5-spice eggplant, zucchini, onion, and snow peas

If you need some headbangers to urge you on in your workout, I've got the playlist for you.  If you try this, let me know in the comments, on Facebook, on Instagram, or by email!  I'll see you on the slopes.

World peace and love,
Heather

P.S. My ski helmet is beyond awesome.  If you want to see it, comment below.

No comments:

Post a Comment

Comment! If you acknowledge my existence, I will do the same to yours.