fitness

Blog Post: The skier's diet ... besides snow

Shauna Farnell — Tue, 26 Mar 2013 16:20:00 GMT

Eating breakfast has never been so important as during an active winter on the slopes. A high-protein meal of eggs along with oatmeal or other high-fiber complex carbohydrates is ideal, but even if you’re in a powder panic, snagging a Nature Valley granola bar or two (free in ticket offices and around the base area of every Vail Resort) can help keep you fueled. And take one for later, because keeping your blood sugar from plummeting – something that can happen quickly while you’re ripping turns and bouncing through moguls – is essential.

“When you skip breakfast, you’re already starting off in a depleted state. It’s like starting a car on an empty tank. You are only going to be able to drive so far. The same thing applies to the body,” says Liz Ziegler, founder of Live For Balance, a wellness company based near Vail and Beaver Creek.

Skipping breakfast is one of the most common mistakes we make when skiing or riding … along with forgetting to stay properly hydrated.

“Any time you’re increasing your activity level, whether you live here or not, you should drink more fluids. That’s one of the most crucial things, drinking enough and replenishing electrolytes,” Ziegler says. “What’s tricky is that people will stop on the mountain and drink high fructose corn syrup (i.e.: soda), thinking they’re doing themselves a favor.”

Soda and even many so-called fruit juices are replete with corn syrup and other refined sugars, in spite of giving you a momentary boost, they will end up dehydrating you and making your blood sugar (and possibly you along with it) crash. When it’s cold, we often don’t feel thirsty, but our bodies are.

Healthy, hydrating beverages include, of course, water, coconut water and green tea. If you’re having a hankering for something sweet, Gatorade or PowerAde are far better than Coke or Sprite. If you don’t want to miss anything and have a powerful bladder, bringing a hydration pack with water and snacks can keep you outside and properly fueled all day.

Along the same lines, whether or not you had an awesome breakfast, be sure to keep snacks in tow – free granola bars or something with higher protein content like a seed and nut bar can do the trick. Munching every hour or two balances your blood sugar and provides the necessary, lasting fuel. Don’t forget that an hour of skiing, depending on your size and how hard you’re working, burns between 350 and 700 calories per hour (stopping the clock for lift rides, of course).

While it is tempting and nothing smells better than fries, burgers and nachos when you walk into the lodge for lunch, a bowl of chili following your morning of lift-ride munching is the better way to go.

“What tends to happen with activity is, with the infrequency of eating, you get these major blood sugar swings, then we are depleted and are asking, ‘why am I shaky?’ You want to look for high potency vegetables like dark leafy greens, get a salad versus a burger, avoid anything fried and go more to whole foods in the ski lodge – a bowl of chili or a turkey sandwich,” Ziegler says.

Besides making you feel hungry, thirsty and fatigued, not eating or drinking enough can give youa headache, make you nauseous plus cause and prolong muscle soreness. Obviously none of this works out well if you’re trying to go hard on the hill and soak up the last month of the season.

“What happens if we’re not replenishing our electrolytes and our nutrients? We’re releasing lactic acid into muscles, that’s what causes sore muscles and fatigue. That’s a huge thing. The recovery is such a major part of performance,” Ziegler says.

You know what this means. Stay away from booze. If you absolutely must indulge in an après ski libation, drink a glass of water and eat a banana first. And don’t overdo it. Alcohol can undo all of your hard work and throw a huge roadblock on your body’s path to recovery. Stay fresh for tomorrow.

Blog Post: How long would it take to ski off that Thanksgiving dinner?

Kate Bongiovanni — Thu, 22 Nov 2012 12:20:00 GMT

Oh, Thanksgiving. As much as we love the holiday for giving thanks and catching up with family we don't see often, it's almost just as synonymous with feasting and overeating.

The Calorie Control Council estimates that our traditional holiday meal totals 4,500 calories and 229 grams of fat. It's not so much the bird that'll wreak havoc on your waistline. It's the copious amounts of butter, plus the second helpings of side dishes that definitely don't score bonus points, in addition to the desserts piled high onto your plate -- that'll do you in.

How can we combat it? The easy answer is with exercise. A Turkey Trot run, even when we're not runners. A hike after the bird goes in the oven. Or the obvious choice now that the Colorado and Tahoe ski seasons are in full swing: skiing, where calories seemingly disappear as we hit the slopes and burn at least 300 or so calories per hour, and that's being modest. Besides, wouldn't you rather rack up vertical, points and photos on EpicMix than watch your waistline expand because you ate -- and ate and ate -- without allowing yourself to compensate?

So we've seen the calorie counts on some of our favorite Thanksgiving fixings. We've seen slideshows suggesting simple activities to negate those holiday indulgences. And we've seen how long we have to run to burn off a slice of pecan pie. But if we're juggling time in the kitchen with time with family with skiing some of our favorite runs (especially if work and other obligations have kept us away since last season's close), how can we have our cake and eat it too? Here's a look at some of our favorite Thanksgiving dishes and the approximate time it'll take to ski 'em off (based on the assumption that you're having an easier ski day and burning minimal calories per hour).

Sweet potato with marshmallows: A half cup of this sweeter treat totals 294 calories. Ski for an hour and you'll be good to go.

Stuffing: A cup of moist bread stuffing will set you back 352 calories and take roughly an hour and 11 minutes to ski off.

Green bean casserole: A cup of this holiday side dish contains 142 calories and will take about 28 minutes to burn off.

Mashed potatoes with gravy: A cup of potatoes ladled with a quarter-cup of gravy will set you back 342 calories and take about 68 minutes to burn off.

Turkey: Four ounces of white meat contains roughly 153 calories while the same amount of dark meat contains 183 calories. You'd have to ski 31 minutes to burn off the white meat and 37 for the dark.

Pumpkin pie: A slice of pie will cost you 316 calories and take about 63 minutes to ski off.

Pecan pie: A slice contains roughly 503 calories (yikes!), and you'd have to ski for about an hour and 40 minutes to negate it.

As with most, just go with this mantra: Everything in moderation, except skiing.

--Kate Bongiovanni

Blog Post: Fitness round up: our best fitness articles for ski season!

Stephanie Taylor — Mon, 29 Oct 2012 16:56:00 GMT

Here is a round up of our favorite fitness articles to help you get in shape for ski season. Get ready, your thighs will be burning!

	How to get in shape for skiing by: Kate Bongiovanni
	DYI ski fitness by: Rachel Walker
	Breck Freeride team gets in shape for ski season [Video] by: buzz.snow.com
	Trista Sutter's quick tips for staying in shape by: Trista Sutter
	5 ways swimming keeps those ski muscles in shape by: Chris Yonushewski
	Get ski fit in a month by: buzz.snow.com

Blog Post: Where to ride like the USA Pro Cycling Challenge cyclists

Kate Bongiovanni — Tue, 14 Aug 2012 02:19:00 GMT

They might have bikes and equipment whose prices rival the cost of your car. They might eat, sleep and live cycling while you’re lucky to take your bike for an after-work spin or a weekend-long tour. They might make your lung-busting, quad-burning road ride looks like a walk in the park. But just because you don’t have the ripped body, deft handling or ace equipment of a pro cyclist doesn’t mean you’re stranded on the sidelines watching the USA Pro Cycling Challenge (though we all know that can be just as exciting--remember last year’s stage 3 time trial where Levi Leipheimer edged Christian Vande Velde?).

You can ride those roads too. Maybe not as fast. Maybe not riding a flashy bike. And maybe not the entire route—seven stages to total more than 600 miles—in a week. But dial it down a notch if you need to and you’ve got yourself one heck of a Colorado cycling tour. Just imagine all the calories you’d burn in the process—and the strong legs you’d give yourself for ski season.

Here’s how you can ride like the pros…without getting your rear handed to you:

Scout the Stage
Be honest: Your chances of cycling as a pro are slim to none. But that doesn’t mean you can’t savor the experience of crossing the finish line at a world-class event—and riding domestique at the Tour de France isn’t exactly an option. What you want is to be one of the 400 riders who can preview Stage 4, which runs from Aspen to Beaver Creek, mere hours before the pros pedal through. Scout the Stage starts in Leadville for a 40-mile ride or Minturn for an 11-mile ride; both promise race-like rides minus that competition pressure but compete with cheering spectators and crossing through the USA Pro Cycling Challenge finish line. There’s a final climb into Beaver Creek, plus the Leadville option tests your legs on the UPC King of the Mountain climb and a trip up and over Battle Mountain. Where do I sign up?

Aspen to Vail
Stage 4 runs from Aspen to Beaver Creek with climbs hitting 12,000-plus feet and an elevation that barely dips below 9,000 feet. But you don’t need to steer clear of this century—the recreation paths make it doable for even the average road rider (OK minus a few twists and turns like X y and Z). Two options: Ride through Leadville or hit up the path that runs through Glenwood Canyon. Either way, you won’t be disappointed.

Citizens’ Challenge
Want to really experience what the pros endure during their multi-day battle? Training Peaks can get you in on the action—and you don’t even need to be in Colorado or take your bike off the trainer. They created a seven-day plan that mimics that day’s USA Pro Cycling Challenge stage. It might not be as long (you can choose between 7-hour and 11-hour options), but it’ll still be a suffer-fest.

Circle the Summit
Want a tour of Summit County without having to ride nearly 118 miles from Breckenridge to Colorado Springs? Skip the hair-raising descents—Stage 5 promises some of the fastest downhill speeds of the week—and the 10-mile climb up Hoosier Pass, and experience that pro-level cycling at the Circle the Summit ride. The ride isn’t the longest or the toughest, but the limited-to-750-riders event does win out on its scenery, the Gore Range. The best part? It’s on Saturday.

Ride the Rockies
You’ll have to wait until June 2013 to cross this off your must-do list—and sign up early as the event is known to sell out—but Ride the Rockies could be the closest event to the Challenge, just on an amateur cyclist’s level. It’s 442 miles as opposed to 687 miles. It’s 25,000 feet of climbing versus 42,000 feet. Both last six days, run through some of the same cities and have King of the Mountain stages. Totally doable!

So who’s ready to get riding?

--Kate Bongiovanni

Headline and thumbnail photos: Java1guy

Blog Post: Top 7 Thrilling, Challenging Mountain Bike Trails

Kate Bongiovanni — Wed, 11 Jul 2012 20:55:00 GMT

The snow melted months ago. The skis and snowboards are packed away until November. But that’s no reason to hang up the Epic Pass and wait for winter’s return before you hit up the mountains. You just need a different kind of ride: a mountain bike. And when you take to the trails with two wheels, you might find yourself in some stickier, scarier situations than when you’re on a snowboard or skis. But there’s nothing like a challenge, so we scoured the seven Vail Resorts to dig up the toughest trails you’ll want to ride this summer.

Jam Rock, Keystone
This isn’t your average mountain biking. Craig Simson, Keystone’s ski patrol director and a self-described cross-country convert, assures me of that when he says you can attack different sections of this downhill trail with each descent. Simson treats the features like projects, testing his mettle on a different one every run. He hits this trail in the morning and goes full throttle on its jumps and rocky forest. “Jam Rock challenges the heck out of me,” he admits. But that’s a good thing: It’ll take years before he, and you, get bored.

Where to bail: Keystone’s trails are carefully marked with pin flags at the top of the jumps. “There’s always a way around and a way out,” Simson says. But if you’re wimping out over the vertical Keystone is known for, Simson recommends any of the green trails, which are hand manicured.

Old Nine Line, Vail
When it’s covered in snow, the run cut under Vail’s old Chair 9 is anything but easy. But it’s no simple task when the snow melts either. You’ll want to bring out the downhill gear for this 0.75-mile trail that boasts very steep, technical terrain. Figure out its rhythm and how you want to hit it, and you could call yourself king, or queen, of the mountain.

Where to bail: Big Mamba. It’s not much of a downgrade, but this blue trail is new to the Vail trail system and offers switchbacks through wildflower fields and pine forests.

Mr. Toad’s Wild Ride, South Lake Tahoe
Have you been jerked around on the Disneyland ride of the same name? This Tahoe trail is labeled time and again as one of the area’s toughest. It’s 3.6 miles…20 miles if you do the entire loop. It’s 2,200 feet…downhill. And it ranks among serious mountain bikers as one of the main reasons to ride Tahoe.

Where to bail: Tahoe Rim Trail. Topping off at 9,700 feet elevation, the highest trail in the Tahoe basin still won’t be a cake walk. But you can avoid most of the technical elements by riding the Armstrong Pass segment.

Game Trail, Breckenridge
Breckenridge might lack Keystone’s hair-raising descents, but this trail that’s classified more as cross-country than downhill is equally as intense. Traveling across the fall line, Game Trail is long and twisty and makes for an exhausting adventure—plus it’s a favorite among locals says Jeff Lifgren, adult general manager at the Breckenridge Ski & Ride School.

Where to bail: Peak 8 Base’s practice park. Game Trail meanders away from the Peak 8 hub so you’ll have to commit for the long haul. But if you’re not ready yet, you can work on your skills at the base spot that’s full of features for honing your skills.

Mokelumne, Kirkwood
When you spot single track with a double black diamond designation, you either want to run and hide (that’s me) or embrace it and any carnage that comes with it. This single track is short compared to Red Cliffs, called Kirkwood’s most challenging cross-country trail. But it’s also on the non-lift served side of the mountain so you’re getting a physical workout climbing to the top and a skills session riding down.

Where to bail: Scout’s Route. Because it’s on the lift-access side, you’ll have to decide if you’re in or out before trekking to Mokelumne. Think of it this way: You’ll save yourself a queasy stomach and handlebar death grip by riding this blue.

Corkscrew, Beaver Creek
Who says it’s only downhills that are difficult and even death defying? Beaver Creek might be explicit in their lack of “extreme downhill mountain biking,” but experts can appease their thrill-seeking capabilities on Corkscrew. It’s five miles of single track that gets technical as it winds through tree groves. If it’s too rough to ride, and you’re aching for a challenge, you can always burn out your quads pedaling PHQ Hill Climb to the summit.

Where to bail: Cinch. Corkscrew is accessed via this green trail, plus Cinch is one of the mountain’s recommended rides.

Boondocks, Northstar
If Boondocks can host the USA Cycling Professional M ountain Bike Gravity Tour, then you know it has to be tough for the average joe to master. One thing is for sure: Don’t forget the armor, goggles and full helmet on this double black diamond. You’ll want them to tackle the sharp turns, obstacles and steep grade.

Where to bail: Coaster. Boondocks splits off from this blue and runs parallel before taking the tougher trail traveled. But with the largest number of lift-accessed mountain bike trails in northern California, can you really go wrong?

Need more suggestions? Check out these daring descents or ask others on the trail.

--Kate Bongiovanni

Blog Post: How to get into tough mother shape

Anonymous — Thu, 14 Jun 2012 06:17:00 GMT

With the Teva Games recently in Vail it has now been proven how far modern sports have progressed. With everything from downhill mountain bike races to stand up paddle board events down a raging river, modern sports continue to push new limits of the extreme.

Granted my balance is good, I have a hard time slack-lining three steps. Guys are now doing backflips on these free suspended flat ropes. The Teva Games say the slack-line is now an official sport.

If you are training for an Olympic season, the first big powder day, or hucking yourself, cross training should be a prime staple to your summer days.

For me it's getting on my mountain bike and riding up in my back yard, punishing my legs and lungs up into the coolest single track turns or paddling into big waves. Sometimes I also wish I had a horse.

I recommend choosing an activity or sport that will get you back to the mountains and any activities that make exercising fun. Follow this weekly guide and get to another level in your sport.

EASY WEEK

Monday

A.M. road-bike ride from Vail to Avon and back (1hr)

P.M. basic core strength exercises

Tuesday

A.M. body weight circuit strength

P.M. recovery spin or walk

Wednesday

A.M. yoga

P.M. tennis

Thursday

A.M. find a field and find your inner child (lunges make you stronger) 1hr field work

P.M. basic core strength exercises

Friday

A.M. body weight circuit strength

P.M. recovery spin or walk

Saturday

A.M. pickup-game: soccer, golf, tennis, volleyball, softball, basketball, waterpolo, stand-up paddle, hacky-sack, anything that you can play

Sunday

Rest

Medium Week

Monday

A.M. hike to the top of the gondola

P.M. stabilizing core strength exercises

Tuesday

A.M. circuit strength add weight

P.M. recovery spin or walk

Wednesday

A.M. yoga

P.M. tennis

Thursday

A.M. find a field and find your inner child (skipping makes you stronger) 1hr field work +agility

P.M. stabilizing core strength exercises

Friday

A.M. circuit strength add weight

P.M. recovery spin or walk

Saturday

A.M. pickup-game: soccer, golf, tennis, volleyball, softball, basketball, water polo.

P.M. balance work on balls, fallen trees or slack-line.

Sunday

Rest

Hard Week

Monday

A.M. mountain-bike ride to meadow mountain

P.M. hanging core strength exercises

Tuesday

A.M. interval training using weights: holding weight or weighted bar do 3 sets of 50 squats alternated with 3 sets of weighted lunges- 20 walking forward 20 walking backward

P.M. recovery spin or walk

Wednesday

A.M. yoga

P.M. tennis

Thursday

A.M. find a field and find your inner child (skipping rope makes you stronger) 1hr field work + intervals

P.M. weighted core strength exercises

Friday

A.M. interval training using weights

P.M. recovery spin or walk

Saturday

A.M. pick up game: soccer, golf, tennis, volleyball, softball, basketball, waterpolo.

P.M. balance work on balls, fallen trees or slack-line.

Sunday

Rest

It's good to mix hard weeks with medium and easy weeks. Listen to your body and do what makes you feel stronger. For those just starting on an exercise regimen, begin right and start easy. It's most important to take that first step.

Happy Trails

Blog Post: The science of sweat: hydrating during exercise at altitude

Kate Bongiovanni — Tue, 01 May 2012 01:08:00 GMT

You didn’t swallow any cotton and it’s not the drier air. You didn’t go on an apple juice binge. And you’ve been in the mountains long enough to know that you don’t have altitude sickness. So why do you feel like you’re underperforming as you exercise?

You know some of the performance warning signs. You’re an 8:30 am to 4 pm kinda guy on your skis but you’re ready to call it quits at lunch (and no, it’s not a food coma from an Epic Burger and Two Elk bar). Your runs are slow even though you feel fast. You’re huffing and puffing after a hike that you could complete in your sleep. You’re putting pedal to the metal yet your power wattage is low while your heart is racing. What can keep you from crashing? You need to hydrate.

The National Institutes of Health said it best: “Water is the most important, yet overlooked, nutrient for athletes.” Based on personal experience, I’d believe them. I’ve cramped on a run, sweat through all my energy stores on the bike, had a killer headache and cramped during a swim, had so much cotton mouth while skiing that I stopped counting. It’s not pretty. If only I had more sense to do something as simple as drink more water than what I was having, which was probably only enough to moisten my mouth.

But that doesn’t mean you have to falter like I did. Here’s why you want to hydrate especially while exercising and especially in the mountains:

You sweat when you exercise—even if you can’t tell like while you’re swimming. You need to replace those fluids that you’re losing through sweat.
At altitude, you’ll find lower air pressure and less humid air, both of which make you lose water faster from your skin and breath.
These higher elevations make your heart work harder to pump blood through your body.
Higher elevations also throw off your sweat rate because you’re breathing harder and faster.
Sweat enough and your muscles will have a hard time getting the oxygen and nutrients they need from your blood to function properly.
Data shows that athletes can lose 230-1610 mg/L of sodium through sweat. You don’t want to deplete those electrolytes, which you can replenish with sports drinks.
You can lose between 27.4 and 47.3 ounces per hour during exercise. That would explain why it’s suggested to drink five 20-ounce water bottles per day.
Dehydration can be the culprit behind heat-related illnesses, which are more prevalent as the temperatures heat up.
A lack of fluids can mean less frequent trips to the bathroom and darker colored urine, but you want the exact opposite.
Even if you’re not thirsty, you still want to drink. One tip ingrained in my brain is that you’re already dehydrated when you’re ready to quench your thirst.

Do you really want your performance to decrease simply because you couldn’t replenish your fluids or you were running on empty? I didn’t think so. Talk about squashing a mountain adventure, and who’d want that?

--Kate Bongiovanni

Photo credit: lululemon athletica

Blog Post: 6 yoga-inspired stretches for skiers

Kate Bongiovanni — Fri, 27 Apr 2012 11:45:00 GMT

As much as we hate to admit it, it’s almost the off-season. Some might say good riddance, wishing for the snow to be gone sooner rather than later to start hitting the trails and links. Others might be pushing the rewind button, ready and willing to backtrack to winter, even if it was a warm one, to ski to their hearts’ content. But regardless of the category you fall into, you can reap the benefits of some time off the skis. I know it doesn’t sound so ideal, especially if you’re a mountain lover, but trust me, your body could use a little R&R.

Recovery doesn’t have to be fancy or complex. It doesn’t have to happen only at the end of the season, though you may as well start now to give you a leg up for summer and next season. And it doesn’t have to wait until your body is so ravaged from your snow sessions that you’re looking at multiple hot tub soaks, massage sessions and maybe even physical therapy.

It’s simple. It’s the quick fix to help heal—and lengthen and strengthen—all those muscles, joints, tendons and other bruises (maybe egos?) that you destroyed, in a good way, on the mountain. It's stretching. For starters, you can try these yoga-derived stretches for those aches and pains.

Problem: My back hurts.
Fix: Supine spinal twist
How it works: This stretch helps relieve back pain by stretching and relaxing the spine. An added perk: the twisting motion stimulates your digestive system.

Problem: My hips are aching.
Fix: Pigeon pose
How it works: Animal name aside, this is a bona fide hip opener that also stretches your back, thighs, groin and psoas—all body parts that get worked out while skiing.

Problem: My quads are tired.
Fix: Bow pose
How it works: You’ll really feel this stretch opening up your front body, especially tight quads, as it strengthens your back muscles. If I’m more tight than usual, which isn’t saying much, the quad burn kills. But pain is temporary and so worth it for the stretching.

Problem: My hamstrings are tight.
Fix: Happy baby
How it works: You get to lay on your back for this one but tight hamstrings make this move appear easier than it feels. That’s at least until your hamstrings become more relaxed and stretchy.

Problem: My calves throb.
Fix: Standing forward bend
How it works: It’s not your ski boots destroying your calves--they’re tight from skiing. This simple release will improve calf flexibility. Or amp it up and move from forward bend into downward facing dog. With your hips high and feet pressing into the ground, your calves have no choice but to unwind.

Problem: My hip pinches.
Fix: Frog pose
How it works: Singlehandedly the most difficult stretch listed here, this position offers a deep stretch for your inner thighs and hips. It brought me near tears once but my hips thanked me afterward—and I’d like to think I was a stronger skier this season as a result.

But these moves come with a warning: Stretching might sound simpler than it actually is, especially if you’re ailing and tight in all your overworked ski muscles. Sure it might feel painful now, especially if you’re a first timer, but your body will thank you later.

What stretches help loosen your muscles after skiing?

--Kate Bongiovanni

Photo credit: lululemon athletica

Blog Post: Top 5 spring skiing alternative workouts

Kate Bongiovanni — Wed, 04 Apr 2012 02:36:00 GMT

Some days you simply don’t want to ski. Your knees ache, your hip pinches, your quads burn from pushing into the snow to turn. Or you could blame the weather: it’s too cold, cloudy, icy or slushy for your liking. Whatever the case, you need a break from the boards. But that doesn’t mean you have to abandon working out for the day, especially if you already know you’re indulging at dinner (how can you not when you’re on vacation?).

If it was cold, if it was still winter, if it was so snowy that you only wanted to step foot outdoors to run to the hot tub or go skiing, I’d be pushing a hotel room workout. You know, a sweat session that burns maximum calories, strengthens your core, and doesn’t require equipment beyond what you’d find in your room—like swinging your suitcase. But when the temperatures are pushing 60 degrees, the paths are pretty much clear of snow and ice, and the sun is shining until the evening hours (I swear it was still light at 7:30 p.m.), why would you want to stay indoors and use furniture and pillows during a workout. I wouldn’t. I’d rather be outside breathing in the fresh mountain air, torching calories and giving me an excuse to eat gelato after dinner.

Whether you’re hanging up your skis for the day after a morning on the snow or you’re too scared to test your skills in the spring conditions, try some of these alternates to keep your legs busy.

Mountain Biking
Normally you’d have to wait for the snow to melt before taking to two wheels. But this season, plenty of trails are already open just waiting to be ridden. They might be paved—after all, do you really want to get stuck, or covered, in mud?—but you can’t always say you skied in the morning and biked in the afternoon. Same holds true for road biking and there was plenty of that happening along U.S. 6 into Keystone.
Calories burned: 576 per hour

Hiking
Maybe you want to practice for the upcoming Ascent Series race at Breckenridge. Maybe you want to use your crampons and poles. Maybe you want to explore a spot off the snow. The possibilities for a hike are endless provided you can find your way back to start.
Calories burned: 405 per hour

Snowshoeing
Whether you’re at Beaver Creek’s Nordic Center or you’ve decided to explore elsewhere (like the ever popular hike from Lionshead up to Eagle’s Nest at Vail), snowshoeing gets you to play on the snow without your skis. And that uphill climb promises a lung busting, quad burning workout that even downhill skiing can’t match, unless you’re Lindsey Vonn.
Calories burned: 420-1,000 per hour, depending on speed and terrain, according to a University of Vermont study

Running
Running at altitude is far from easy, but what runner hasn’t heard about the benefits of altitude training? You may as well take advantage of it—even if you feel slow and sluggish, you’ll reap the rewards when you’re at lower elevations. Plus there are tons of trails and sidewalks to traverse like Vail's Gore Creek Trail.
Calories burned: 575-1,225 per hour, depending on speed

Golf
Carry your clubs and walk the course and you’ve given yourself an extra calorie boost in a sport that many believe requires more skill than athletics. With spring conditions arriving earlier than usual, golf courses are already opening, which means you can hit the snow in the morning and the greens in the afternoon. And it’s not often that you can brag about skiing and golfing in the same day unless you drove to Denver.
Calories burned: 414 per hour

What non-skiing activities give you a workout?

--Kate Bongiovanni

*Calorie counts, except snowshoeing, calculated by healthstatus.com using a 150-pound person

Blog Post: How to stay hydrated while skiing

Kate Bongiovanni — Mon, 02 Apr 2012 13:28:00 GMT

It’s easy to blame the elevation when you’re feeling woozy, your head aches and your body would rather recline on the couch in the condo than stick to the skiing. We’ve all heard of altitude adjustments, getting acclimated to those 8,000-foot elevations in the mountains, and what can happen when you’re struck with a case of altitude sickness. It ruins your ski day, and you’re lucky if you can function mentally and physically until it blows over.

But sometimes altitude isn’t actually the culprit. Instead it could be a simple case of dehydration--not drinking enough fluids, water especially--when we’re tearing it up on the mountain all day. I know I’ve been guilty of this a time or two—and I watched my husband fall prey during the Talons Challenge (if I can beat him down the moguls than I know immediately that something is up). You know: the dry mouth, its cottonball-like consistency, the lack of visits to the bathroom, the pounding at the temples and the cramping in the legs.

My problem is that I often equate sweating to needing more water—I’m a runner when I’m not skiing—and so the more I sweat, the more water I need to put back into my body. Except it doesn’t work that way when you’re skiing; you’re bundled up under layers of clothing to keep warm and it’s usually on those spring days where you forgot to shed a layer that you start to feel the sweat beads form at your temples and a little moistness at the small of your back. If I’m not sweating buckets, it’s easy for me to forget to hydrate. Bad me.

Skiing is exercise, too. And like any good exercise, you’re basically nothing without water in the system. It fuels your muscles, helps keep the blood circulating through, keeps you cognizant of your surroundings, and aids your performance and endurance. If you’ve ever blacked out in sport, seen stars or felt dizzy, a lack of water could be to blame. And at the higher elevations associated with skiing, you need to drink even more of it (same holds true for food, but that’s another discussion). Thinner air means less oxygen, which makes it harder to breathe, and the faster breathing you’ll experience in the mountains increases fluid losses.

How to avoid dehydration, and stay hydrated, during a ski day:

Drop into a lodge and grab a drink. Aquafina is available to purchase at all of lodges and warming huts throughout Vail Resorts. Speaking from personal experience, it’s way better than going without when you’re trying to scarf down an Epic Burger at lunch.
Aim to drink at least five 20-ounce bottles of water or other hydrating beverage per day. You can find these bottles of Aquafina water, Gatorade, G2, SoBe Lifewater and SoBe at the on-mountain dining spots.
Ski or ride with a hydration pack. It might feel strange to tote a water bladder on your back, but you’ll be thankful when you can sip its straw on the life ride—and get rid of that cotton ball feeling in your mouth.
Already hitting the snow with a pack to tote your extra layers, snacks and sandwich? Add a water bottle to drink on the go—you can always refill it at a lodge water fountain or buy a new one.
Eat fruit, veggies and other foods with high water content. Water is one way to stay hydrated but sports nutritionist Nancy Clark lists oatmeal, milk, lettuce and tomatoes as other good water sources. Guess that means I should snag oatmeal for breakfast or swap the fries for salad at lunch.

How do you try to stay hydrated on the mountain?

--Kate Bongiovanni

Photo credit: Jack Affleck

Blog Post: Corduroy or powder: which terrain offers the tougher workout?

Kate Bongiovanni — Thu, 08 Mar 2012 12:06:00 GMT

Call me crazy, but ever since I learned how to really, truly ski powder (thank you, KAT skiing), I wanted to know how powder skiing stacked up against taking to the corduroy, or really anything that didn’t sink my skis into the snow. Was it harder? Would more energy be expended in one type of terrain over another? Could I bank on a greater calorie burn—and feel less guilty over scarfing down that Epic Burger at lunch—by heading straight to the powder stashes? Yep, these are thoughts that can run through your head, especially when you’re skiing on your own, waiting in the singles line and accidentally singling yourself out from your lift-mates’ conversation.

The interesting thing is that it’s tough to find research on it. (Exercise physiologists, researchers, science nerds, here’s a shout-out for your next big project idea.) There are details on how equipment can affect our bodies, how much energy ski patrollers expend, and how muscles function and fatigue. But not the straight up differences between corduroy and powder, information that I can only assume could be calculated with accelerometers, heart rate monitors and fancy tools affixed to skis.

If corduroy (aka smooth terrain) and powder were to face off, does one offer a tougher workout than the other?

Why Corduroy Could Win

The likelihood of facing corduroy on Birds of Prey is slim to none, but its smooth terrain is far from easy to ski. You either shoot down it and pray to stay on course, or you push your edges as deep into the slope as you can to attempt to control your speed. Go for the latter and your muscles will hurt, big time.
Check your EpicMix stats after a day of all groomers. Chances are you’ve covered more vertical and ridden more lifts simply because you can take those smooth surfaces at faster speeds and run on repeat.
Try taking a ton of turns—short, quick, slalom-like ones—and that run just got a little more challenging.
Using powder skis on a groomer? According to research conducted by Montana State University Professor John Seifert, your heart rate will be greater than if you used normal-width skis—and it’ll beat up your body.
Look at Lindsey Vonn—or any other downhill ski racer—at the end of a run. How heavy is that breathing? And how hard is it to turn those skis when you’re running at such blistering speeds?

Why Powder Could Win

Spend a day with Keystone Adventure Tours, and you’re lucky, and with the speediest of groups, to go double-digits on your runs. Yet, if the guides send you down Two If By Sea, your legs will likely turn to Jell-O by the bottom—and that’s with breathing breaks.
If you’re not a powder pro, your foray into the fluff could feel like “stirring cement." You’re struggling to turn, you’re engaging whatever muscles will get you moving and your adrenaline is pumping—from nerves, not glee.
It’s not a cinch to lift your skis to the top layer of powder so you’re floating—even on rockers.
You have to work hard to balance and lean back (ever so slightly) to even out your weight over your skis.
Ask yourself: How exhausted are you after a straight-up powder day?

Which one do you feel gives you the harder workout—or is more deserving of an après beer?

--Kate Bongiovanni

Blog Post: Top 5 ski prep exercises for flatlanders

Kate Bongiovanni — Tue, 21 Feb 2012 21:49:00 GMT

The view outside my window might be a little different than what you see outside yours. Aside from the skyscrapers, it's flat. Pancake flat with roads that stretch for miles toward the horizon, which is great for producing a flat and fast marathon course, something Chicago is known for. But it's not so great when you're a skier who craves elevation-and not the kind that takes you to the observatory level of one of the tallest buildings in the world-and who hereby gets dubbed with the flatlander label.

Flatlander: flat·land·er, noun, one who's not native to a mountainous state. The Urban Dictionary calls it "a term used in the mountains to describe people from lower elevations." Vermonters define as one not born in the Green Mountain state, regardless of any contributions to or years spent in the state.

By definition, I am a flatlander. By geography, I am a flatlander. By plain knowledge of two "hills", slight inclines by Colorado standards, that we use for sledding and hill training, I am a flatlander. But that doesn't mean I have to ski like a flatlander, the one who potentially could get injured on the first day out because I put in the wrong training, or zero training, beforehand? No, not in the least. The right moves, in fact, could make me, and any other flatlander, a force to reckon with on the mountain. It's all about training your nervous system to communicate better with your muscles, says Nancy Fudacz, the director of performance training at the East Bank Club in Chicago.

As for how to get started, you don't need mountains to mimic those movements. Fudacz explains that strength training, especially single leg drills and lateral movements, can serve as a rehearsal for all the movements you'll be doing once you're on your skis. And even if you're heading to the Rockies or Tahoe next weekend, you're not too late to reap the benefits. Here's how you can get strong on your skis when you don't have massive elevation gains nearby.

Work the hamstrings
You're doing yourself a disservice by building up your quads and not strengthening these back-of-leg muscles. Try these hamstring curls and you'll be begging for mercy, but making yourself more stable on your skis.

Jumps
Known for their ability to improve nervous system functionality and produce faster, more powerful movements, plyometrics also help rev your cardiovascular system and get the sweat pouring. But you don't need a lot of jumps to reap those benefits, it's more about the landing, and doing it correctly, than anything else. That would mean absorbing through your hips and not just using your calves.

One-legged drills
Balance not in check? Try one-legged squats, one-legged dead lifts and even one-legged lateral jumps and you're not only strengthening those key ski-specific muscles and how they fire, but you're also improving your balance. It definitely comes in handy when you have to hike up the mountain to retrieve a ski.

Clock lunges
Lunge out in a clock pattern to 12 o'clock, 1 o'clock, 2 o'clock, until you've stepped your way around a circle. It'll mimic every direction your legs could go when you're skiing, and it can help build strength in the hamstring and knee to ward off an ACL tear.

Circuit training
There are only four minutes of pain in this Ski Stronger video, but the circuit was designed to make you feel like you're skiing without a mountain in sight. It delivers: the side-to-side jumps gave me my dream mogul run. If only I could transfer that to the snow.

We might be shy on altitude training but a flatlander doesn't have to be down and out on muscle strength and the mind-body connection before touching down in the mountain and strapping on those skis. Now get training!

--Kate Bongiovanni

Photo credits: vxla, expertinfantry, lululemonathletica

Blog Post: TRX: The Strapped Suspension Workout

Kate Bongiovanni — Tue, 07 Feb 2012 19:08:00 GMT

What does a set of straps suspended from the ceiling have to do with fitness? Apparently, a lot. That's what I learned not even five minutes into trying TRX, the suspension training system comprised of industrial-grade nylon webbing, born in the Navy SEALs and used to develop strength, balance, flexibility, and core stability. Using your own bodyweight, it forces your body to move as an integrated system just like it has to in real-life situations, like something as simple as standing up from sitting in a chair, which is where the functional aspect comes in. Sounds like a skier's best weapon in the conquest to stay strong between ski days, trips, or seasons.

And it is, especially if you're tired of endless weight training with machines and dumbbells at the gym, you're bored with crunches and other tools that promise a fit physique but have yet to show you results, and you're still trying to incorporate strength training into your routine. While it can't promise toned muscles and a carved six-pack immediately, TRX Suspension Training can deliver a kick-your-rear-into-gear workout that never gets old. With more than 300 exercises in its arsenal, and modifications for most depending on individual ability, you can't get bored. That's reason enough to skip the reps on your standard machines (goodbye leg press).

Another perk? You'll notice an added range of motion while suspended that makes the workout even tougher. Now I'm all for sweat and strength building but these moves are hard! But they're supposed to be. After all my complaining, I'm reminded that TRX is beneficial for muscle strength and muscle endurance. It might not feel like it when you're exhausted, lying in a pool of sweat that you didn't think you could produce unless you were spinning furiously on the bike, after 30 to 40 minutes. But you'll reap the rewards of this total body workout with only about 10 to 15 moves. "The benefits focus tremendously on strength through your core," says Kathy Trainor, the personal trainer who schooled me in TRX. "Part of your body is suspended and the other part is doing work or balancing."

Your lunges are deeper, your squats are lower to the ground, your chest presses engage more muscles than you're used to, your shoulders are stretched to a point of exhaustion, your plank made more difficult by suspending your ankles in the air. Add a push-up or curl yourself into a pike position, and ouch. Then you really learn where you're most weak--maybe it's that stubborn carving leg--and what to work on next time. Whether that includes new moves or isolation exercises, like a one-legged balance or a backward lunge with your foot suspended, to strengthen that weak link might be more for the trainer to decide--at least if you opt to get your butt-kicked at a TRX facility. Or you can always purchase your own one-stop fitness shop, or the somewhat similar Rip:60 (pictured), set it up in a doorway as recommended, follow the instructional DVDs, and torture yourself when you see fit.

One piece of advice: proceed with caution. Slip in one of those sweat pools or feel like your legs are ready to give out and you'll be wishing you had the trainer nearby to come to the rescue.

--Kate Bongiovanni

Blog Post: Trista Sutter's message to Howard Stern

Trista Sutter — Fri, 20 Jan 2012 00:16:00 GMT

Living in the Vail valley, it's easy to go with the laid back flow. In fact, I'm sure that's why most people call our little piece of paradise home. Traffic is at a mini

mum, the air is clean and life revolves around nature's beauty...not what kind of car you drive. Would I have chosen to be surrounded by the mountains instead of the hustle and bustle of big city life 15 years ago? Honestly, no. I loved the culture and convenience of all things accessible in the city...or even the suburbs. But once I met the man I wanted to share my life with, I was happy to follow him anywhere and I can't imagine us living anywhere else.

I had lived in big cities my whole life: Indianapolis, St. Louis, Chicago, Miami, and Los Angeles. Of course they each have their own version of a small town, far from the organized chaos of the city, but overall, they have more commonalities than not: stoplights, nightlife, shopping, and at least for women, the need to "put on your face" before you stepped foot outside. Some women are blessed with natural beauty, but I learned early on that hairspray and mascara were a girl's best friend.

When I was given the opportunity to join the world of reality television, I became even more involved in my appearance and I do have to admit, it was actually kind offabulous. I had professionals working (hard!) to make me camera ready on a constant basis, a gym membership that rarely went a day without use, hair extensions, a new wardrobe, and nails that I could never grow on my own. I was a slimmer, more attractive version of myself and it was nice to feel pretty and pampered.

Then, reality TV turned into reality and life became less about keeping up with trends and more about keeping up with my toddlers...and I wouldn't change it for the world. I soon realized that motherhood meant a whole lot less showers, a whole lot more days in my pj's, a change to a hair color that I could actually keep maintained in the comfort of my bathroom, and nails that got the short end of the priority stick. I became frumpy...or so Howard Stern thinks.

On his radio show January 10^th, he said that Ryan should sue me for false advertising. I "used to be a hot blonde" and now am a frumpy mom. Most days, I wouldn't argue with the frumpy part, but after being on the cover of In Touch this past week next to Ali and Ashley, I think I can still hold my own. Would I love to get a little work done after nursing two children for a year each and turning 39...of course! Do I drool at the sight of sparkly Louboutins? Most definitely! But, what matters most to me now is the fact that my kids are confident and happy, we live a low-stress mountain life where makeup isn't a necessity, and my husband thinks I've never looked better. Howard...I'm honored that you remember my name, but I'd rather be frumpy and happy than grumpy and superficially critical of someone with the most important job out there...mom.

-- Trista Sutter (@TristaSutter on Twitter)

Blog Post: Top 6 endurance events at the 2012 Winter Teva Mountain Games

Kate Bongiovanni — Wed, 18 Jan 2012 04:16:00 GMT

Pass up a powder day? You're thinking no way. Maybe two months ago when the season was just getting started, but certainly not now, not after the recent snow dump and not with more snow coming. Here's an event that might change your mind, if only for three days in February: the inaugural Winter Teva Mountain Games presented by Eddie Bauer.

You've heard of the summer version, the 10-year-old event that's held in late May/early June at Vail with everything from mountain biking to trail running to white-water kayaking. But what happens when you take those adventures and transfer them to a snowier season? Sure, you get the winter games, but what comes along with it, in terms of competition, could be even more intense. Or leave big grins on the faces of thrill seekers, adventure hunters and adrenaline junkies while bursting your lungs, burning your quads and potentially exhausting every muscle in your body.

Scared yet? Don't be. The Winter Teva Mountain Games is supposed to be fun, too. It's just that a handful of the Feb. 10-12 events at Vail could not only challenge your toughest day on skis, but also raise your skiing fitness level up a notch or two.

Vail Uphill
Pick your best weapon--snowshoes, skis, sneakers, you name it if it has traction--to sprint from Lionshead to Eagle's Nest, roughly an 8,000-foot ascent. My lungs are burning just thinking about it.

7 Wonders of Vail
Have you ever skied all seven miles of Vail's seven bowls in a day? Here's your chance to try. The key here is strategizing your plan of attack and hoping your quads don't give out somewhere along those 2,734 acres.

X-Country Snowshoe
For starters, this 5K/10K at night and you need a headlamp or flashlight to even toe the line. Add a course that starts at an elevation of 10,000 feet, runs up Kloser's Climb, features terrain that shifts between powder and hardpack on single-track and steeps, you're looking at muscle confusion that might equal that of P90X fame.

Teva On-Snow Bike Crit
You might be able to hold your own during three seasons of muddy trails, but what happens when you drag your bike into the snow? Test your pedal power--and balance--in this criterium covering the lower portions of Vail Mountain near Golden Peak.

Boot Run
It might be more fun than endurance, but when you buckle into your ski boots to navigate your way through a maze of obstacles-ice, hay bales and tires are fair game-the challenge becomes just as much mental as it is physical. How long can you run in your boots without toppling over?

Ultimate Mountain Challenge
If you haven't already passed out from the pain and muscle soreness, test yourself in this 3-day competition where you're battling it out for the lowest combined score in three events. Not only do you need to be skilled on skis-nordic, alpine and touring-but you need to be quick on skins, climbing uphill, toting your skis and of course, racing downhill. Emerge victorious and you've earned lifetime bragging rights.

Teva Mountain Games, you have me more than enthused, and that's not even counting the calorie scorching Nordic races. You have me chomping at the bit, wondering how my non-altitude trained legs could make it through the ski mountaineering or skiing the seven bowls-and I thought the Talons Challenge hurt by the 13^th run. But who says you can't try?

--Kate Bongiovanni

(Photo by Connor Walberg and Liam Doran, Vail Resorts)

Blog Post: Fitness trends to try in 2012 that apply to skiing and riding

Kate Bongiovanni — Tue, 03 Jan 2012 21:54:00 GMT

You've heard it before: New year, new you. This is the year I'm going to eat healthier, train harder, ski or ride more, lose that midsection flab, insert-resolution-here.

But after a holiday season fraught with cocktails, passed hors d'oeuvres, and noshing on a few too many cookies after a day at Beaver Creek or Heavenly, you know something has to change and fast. And even all the skiing and riding you do from now until April won't cut it. You still have the other six, seven, eight months of the year--that time off the mountain--to worry about, the time when you're not carving up the mountain.

That's not to say that you have to hit the treadmill--dreadmill as some call it--or the weight room or every race, running or biking or something else, your legs can handle. Nah, those are boring by today's standards. Instead, consider trying one of the top fitness trends for 2012 as outlined by a survey of 2,600 fitness professionals and published in an article by the American College of Sports Medicine. Not only will some of them keep you fit when you can't ski or snowboard, but you might notice that you're feeling stronger the next time you're on the mountain. You know, it's easier to make it down the moguls, you're beating your snow buddy, you're not panting as hard at the end of a run, your balance feels less wobbly.

Check out this sampling of the top trends that best translate to your mountain pursuits:

Core Training
It's no surprise that this exercise modicum landed on the list, you need core strength for just about everything. And skiing and snowboarding are no exceptions. How many times have you read about core exercises, abs, and six packs on this site alone? I rest my case.

Strength Training
Whether you want to increase or maintain strength, digging into the weights is one of the easiest ways to accomplish those goals.

Functional Fitness
If there was ever an exercise buzzword, this would be it. Here you're using strength training to improve how you move through daily living by improving balance, coordination, force, power and endurance. If you want to ski until you're 80, you need workouts like this.

Zumba® and Other Dance Workouts
The jury is still out on whether this is a fad or a trend (only time and future surveys will tell if it falls from the top rankings like Pilates--another good exercise for skiing--did in 2011), but these dance workouts with their lateral movements and interval-type exercises can only help your skiing, especially when you have to shimmy around someone on the cat track. And dance is almost analogous to skiing: neither feels like exercise when you're participating.

Spinning
Want to get your heart pumping as you would racing down the mountain but without braving the elements? Here's your answer-and it builds the leg strength you need to support yourself on the mountain all day.

Yoga
The stretching, the breath to movement, the strengthening using your own body weight, the increased flexibility and balance, all those yoga benefits come in handy when you're speeding down the mountain.

Boot Camp
Sometimes you need a kick in the pants to exercise when it doesn't involve turns at your favorite ski spot. And the moves you find in boot camp, from the plyometrics to the core and strength builders, pack every fitness-forward move you need into one tough hour. Try this before March's Talons Challenge and you could just beat your nemesis to the finish--this coming from personal experience.

Outdoor Activities
Here's a good way to accomplish this one: Keep skiing and riding. And when you can't do those, hit the trail and breathe in that fresh mountain air.

--Kate Bongiovanni

Blog Post: Trista Sutter's quick tips for staying in shape

Trista Sutter — Fri, 30 Dec 2011 00:11:00 GMT

For our 8^th wedding anniversary, I surprised Ryan with a Caribbean cruise...unselfishly of course. ;) Knowing that the minimal clothing I'd be wearing would not cover what I considered flabby arms, a saggy butt, and a tummy pooch gave me the motivation I needed to find my abs again. I've gotten lots of compliments, but let's face it...as a 39 year old mom of two, making #7 on Maxim's Hot 100 List is never going to happen again. It's ALL good though...I just want to be happy looking in the mirror, not have to choose shirts that aren't tight around the middle, keep up with my pre-pre-schoolers, and feel sexy around my husband. So...here ya go, ladies. You've asked for my tips, and I'm happy to oblige. Hope they help!!!

1. Find a reason to get your bathing suit out of hibernation. For me, that meant our vacation out of Colorado, but it could also mean taking your kids to the rec center's indoor pool in your community. Either way, the motivation is instant: Get in shape so that when your cover-up falls to the sand/floor, you are confident in front of a pool or beach full of people.

2. I've never truly believed in "dieting". I think there are diet plans that teach you how to eat properly, but when it comes down to it, it's all about what you take in compared to what your body is burning. For me, it's everything in moderation. If I want dessert (and my sweet tooth does after every meal!), I have one cookie instead of 5. Don't deny your cravings and don't just eat for the sake of eating.

3. Smile for the camera! In the past, photo shoots and appearances have been brilliant motivations that really got my butt in gear...especially after having my babies. The best part is that it doesn't have to be for a magazine cover or red carpet arrival. It could be for a session with a local photographer or even a friend's wedding. Just picture the pictures and get motivated to be happy with them!

4. Life is busy these days, but there are ways to fit it in. With the limited time I have when my kids are napping, I pop in Turbofire or P90X and bang it out. That way I don't have to spend time traveling to and from a gym and my kids are safe and sound at home. When they are tucked away at night, I tune into my favorite show, and do at least a couple hundred ab exercises plus push ups and tricep presses. I have no scientific proof, but feel like my metabolism gets a kick start for the hours I lie my head down to sleep.

5. Hold yourself accountable by booking a trainer, scheduling time to walk with a friend, or buying a punch pass to a local gym. With others or $ involved, you'll be MUCH less likely to cancel your workouts. And, if you have one, I HIGHLY recommend Pure Barre!

6. My last little nugget of wisdom: take Abdominal Cuts. They help decrease mid-section fat and don't make you jumpy!! www.AbdominalCuts.com.

Blog Post: What you need to know about P90X

Kate Bongiovanni — Wed, 21 Dec 2011 12:46:00 GMT

Maybe you've seen the infomercials--we're all guilty of late-night channel surfing every now and then--or you've read the details online or in print. Perhaps you've eyed the success stories and envied those transformed bodies, ripped abs and toned arms-again, guilty as charged. Before you know it you've turned your living room into a gym. But not just any gym since the space lacks the tell-tale treadmill, elliptical, bike and weight machines. It's your P90X gym, complete with resistance bands, a pull-up bar and maybe some dumbbells. And it's centered in front of the television where you can pop in one of 12 DVDs and watch Tony Horton, P90X's master of motivation, and crew effortlessly flow through moves that leave you flopping, flailing and floundering before they're done with their repetitions.

That's the idea. If you thought an at-home workout was a cop-out for being beaten by your personal trainer, banging out mile repeats on the treadmill or track, or putting pedal to the metal on the bike, you'd be sorely mistaken after one round of P90X. And not only is it another workout to add to your indoor exercise queue, but it's one that'll rear you ready for skiing, even on the days when you can't make it to the mountain. Here's what you need to know about the P90X workout program:

It's supposed to be hard: you're using almost the entire body on every exercise.
It's supposed to be different: Horton emphasizes muscle confusion when he explains how it works.
It's supposed to be challenging: Horton believes the difficulty can make it fun.
It's supposed to help you tone and tighten your body in 90 days, provided you follow the prescribed six-days-a-week training schedule, get enough rest, and monitor your food intake. Horton says that it can change the way you look and how you perform.
It's designed around high intensity function core training, a good way to imitate the rigors of skiing when there's no snow or slopes.
It's adaptable: the accompanying booklet features three suggested programs to follow on the 12-week journey that can produce slightly different results.
Horton doesn't just lead you through the workouts, motivating and providing modifications or advancements along the way, but he also uses P90X fundamentals in his own workouts. The avid skier plans to take to the slopes over the Christmas holidays and says he'll keep his upper body in check with the shoulders, chest and back exercises. After all, he'll be pounding his legs on the mountain.
It's sweat-inducing. You might find it tough to break a sweat during some sessions, but they'll still get the blood rushing and the breath panting.
It's the gift that keeps on giving. Just when you think you're coming close to mastering the 7-year-old routine (it was launched back in 2004!), there's an even greater challenge on the horizon. Look out for P90X2, the sequel full of new exercises to "create rapid improvement in balance, agility, core strength and athleticism," according to a press release. Wouldn't you tremble at the thought of an hour or so of Plyocide?

But can you really turn it down if it means more strength and endurance on the snow?

--Kate Bongiovanni

Blog Post: Top 4 off-mountain exercises for skiing success

Kate Bongiovanni — Wed, 07 Dec 2011 03:01:00 GMT

The foot and half base that's leaving you praying for snow nightly? It's cramping your ski style. The cold weather, like temperature lows below zero? You'd rather stay indoors than bundle up--it's OK, sometimes we all get a little fair-weathered. Those ski conditioning workouts you gutted out in October? They're starting to feel like a distant memory thanks to a few too many holiday outings--and their accompanying food--interrupting that workout schedule.

You know you need a good ski and you need it now, but sometimes it's not the easily accessible option. You're 1,000 miles away and your only chance at a snow day is still in the planning process. You're buried under paperwork and can only have champagne powder wishes and sweet snowy dreams. You're...insert excuse here for why your EpicMix is still sitting dormant.

But just because you're not on the mountain doesn't mean you can't train like you're going to be there sooner rather than later. And no, I don't mean digging out an old NordicTrack or hunting one down on ebay. Try a few of these exercises when you can't ski your favorite runs day in and day out, burning those muscles to sheer exhaustion if you so desire:

High Intensity Training
If you're short on time, this workout couldn't be more perfect-and it'll leave you sore for days. HIT's goal is to have you lift, push or pull as much weight as you can handle, exhausting your muscles in the process. You won't pound out the repetitions-the weights get too darn heavy-because you're working to that exhaustion level, which can easily take only 30 minutes, but you'll feel the strength gains and start asking for more.

Slacklining
Balance is key for the skiing set, but we're certainly not flashing any Nadia Comaneci or Mary Lou Retton moves on the mountain. At least not yet. Set up a slackline apparatus in your backyard, or between two posts in the basement, and you'll find yourself breaking a sweat while you churn out your best balancing act.

Jumping rope
Could we get any more old school? Probably not. But whether or not we want to harness our inner Rocky Balboa, we can gain a lot from this exercise that works our cardiovascular system, coordination and concentration, in addition to integrating multiple muscle groups.

Boot camp
It might not be as ski specific as say a ski conditioning class, but it'll get the job done. The daily routines feed you circuit work you've either never seen or you've passed up due to degree of difficulty, but you'll notice the strength building in those key ski muscles before you know it.

Core Fusion
Your core, your core, your core. You know you need a strong one to make a day on the mountain feel easier, and here's an exercise that works every aspect of it, even tiny muscles you didn't know you had. You'll need either an Exhale Spa in the area or a copy of this popular DVD among your collection, but your core will thank you after an hour of this workout. The moves are sneaky in how they channel your abs to contract and engage your pelvic floor, and effective: you'll feel it getting out of bed the day after.

--Kate Bongiovanni

Blog Post: How to give your glutes a ski-shape workout

Kate Bongiovanni — Wed, 09 Nov 2011 16:13:00 GMT

Even though we rarely get a good look at them unless we're checking ourselves out in the mirror, our glutes are some pretty important muscles. They're our largest muscle group so if they're more fit than flab, they'll help you burn even more calories (hello, après munchies!). If they're weak, they'll tilt your hips forward and push your lower abs outward, stressing your spine, making your lower back ache and making your stomach jut out for even more beer gut.

When it comes to skiing, strong glutes are even more imperative, labeled prime mover muscles by Troy Flanagan who's currently the High Performance Director at the U.S. Ski and Snowboard Association. The funny thing is I learned this through running, where all that forward motion wreaked havoc on my hips, making them so sore and tight that even my skiing suffered. The solution? Working those glute muscles-and by doing more than squats and lunges, the usual go-tos in the repertoire.

But how to do it? Check out these moves that'll give you one of the best rears on the mountain and keep you strong all day long.

Dirty Dog
Yes, this is an actual exercise name and that's because you literally look like a dog doing its business up against a fire hydrant. Get on all fours, shoulders stacked above wrists and hips stacked above knees, and then lift one knee out to the side without moving your trunk, hold briefly and return knee to floor. You'll feel your abductors working, and if they're tight, it could get a little painful.

Lateral Shuffle
You're not ski conditioning unless you're working on some agility drills, and this one works movement, balance and rapid-fire ability. Think football runs but add side-to-side movement, traveling from one end to the other of a lattice structure placed on the ground.

Mountain Climbers
Try doing this drill as fast as you can for a minute and you'll be ready to collapse when the 60 seconds is up-no joke because this move provides a cardio burst while working your abs, glutes, hamstrings and quads, all of our favorite skiing muscles. Set yourself up in a plank position, shoulders stacked over your wrists and hips in a straight line down your spine. Then just like you'd claw your way up a mountain, lift your right thigh up to your chest, bring it down and raise your left thigh up to your chest, bring it down, and repeat.

Squat Jumps
Skiing's all about balance, right? Try balancing yourself on a BOSU ball and you might be wishing for a powder day so you could skip this gym move. Place the BOSU's blue dome side up, facing you, and stand behind it, prepared to squat and then jump. Lower into a squat position then jump forward onto the BOSU, trying to land softly on the midfoot with your knees slightly bent to absorb the impact. Step down and repeat. If you really want to challenge yourself, you can try jumping onto a stability ball as demonstrated by U.S. Ski Team members.

Glute Activation Lunges
So these might be lunges, but they're far from basic, so much so that you may want to work your way up to these after mastering single-leg standing and forward lunges. Think curtsy lunge with a twist, though ACE Fitness describes it much better than I could.

If your rear's not in gear after these five moves, try even more glute strengtheners in ACE's exercise library. One piece of advice: those weak glutes could put a halt to your ski day pretty quickly, no matter how many respites you take on the chair lift. And who'd want to sacrifice a pristine powder day because of that? Not me.

--Kate Bongiovanni