Fantasizing about a warmer climate this holiday season? You aren’t alone. Icy, windy, rainy and snowy weather can leave us feeling lethargic. While summer may be a season of beaches and bikinis, fruity drinks and poolside sunbathing, winter has something summer doesn’t: Ski Season!
If you are planning a trip out to the slopes this winter, the shape your body is in can make or break a ski vacation. Will you be shredding from dawn ‘til dusk? Or will you be stuck soaking sore legs in a warm bath, practically immobile after just a half day on the mountain?
Get your body ski ready this winter with a few workout moves and some healthy food choices.
Cardio is Key
Start a cardio routine that you can stick to. All it takes is 30 minutes a day, 3 or 4 times a week, of moderate to intense movement to help build up your endurance. Cardio workouts such as jogging, swimming, cycling, or HIIT (High Intensity Interval Training) can help your body acclimate to exercising at altitude and recover faster.
Prepare Your Muscles
Add strength training to help with endurance and prevent muscle fatigue. Keeping a strong core will help support your back and prevent injury. Planks, crunches, side bends, twists and deadlifts will work abdominal and oblique muscles, helping you maintain your balance and form.
Working your legs and glutes with lunges, squats, steps and lateral movement will also help prepare your muscles for steep slopes and a rougher, or more crowded, terrain. Skiing and snowboarding involves a lot of side-to-side movement, and we don’t often have the opportunity to work our muscles in that way day-to-day.
Pack in Protein
Another way you can ready your body is by increasing your protein intake through healthy foods. Muscle building and strength training requires a protein rich diet. It takes more energy for your body to break down protein than carbohydrates, which in turn raises body temperature, keeping your core temperature higher and you feeling warmer. Warm muscles stay limber longer!
Just remember, when the winter weather gets you down and hibernation seems the only option, there is some fluffy white snow out there calling your name. Whether you are a skiing expert or novice, these three tricks will prepare your body for the winter sporting season.
In honor of winter and to satisfy any hot chocolate cravings, this shake is full of delicious vitamins, protein, and potassium to help your muscles recover after a strenuous strength building workout. The cinnamon and spicy chili powder increase circulation, keeping your blood moving and your system functioning at its peak.
Cocoa Caliente Creamy Post-Workout Shake
- 2 scoops IsoPure Chocolate Protein Powder or Vega Chocolate Protein Powder (for plant based protein)
- 12 oz water
- ½ tbsp cocoa powder
- ¼ avocado
- ½ frozen banana
- ¼ tsp cinnamon
- Pinch of cayenne chili powder
Blend all ingredients together until smooth and creamy.
-by Reyna Abraham
