Are you fit enough for Skiing & Snowboarding?

Ok, we might only go skiing or snowboarding once a year, but let’s be honest, it’s normally quite a hard week or two of physical exercise. It’s an exciting holiday and something we can really only do once a year, so maybe it seems we don’t really need to train for these one or two weeks in the snow. I’m sure many of us have been on a winter holiday before without any real training, including myself, but let’s look at how we can benefit from training before our winter holiday on the slopes.


Hit the Slopes, But wait….Do we need to be Fit?

Providing you don’t intend to spend the whole holiday sat in a bar drinking latte’s and French beer, the answer is yes.It’s unlikely that many of us that are lucky enough to venture on a winter holiday to go skiing or snowboarding are actually fit enough for the activity we will be undertaking. 

Skiing and snowboarding are hugely demanding activities, requiring high levels of cardiovascular and muscular endurance. Other factors to consider is the high altitude, with less oxygen our uptake of oxygen to provide our bodies and muscles with is greatly reduced making any activity feel that little bit harder than it would be at sea level. 

Training should form a fundamental part of your holiday preparation, to be effective a training programme should start at least 6-8 weeks prior to leaving for the snow. Let’s consider what you will be doing, for some of us we will be on the slopes for 5-8 hours a day and at least 5 or 6 days a week. If you have booked for one week, it’s likely you will be out on the slopes all 6 days to get the best value out of both the holiday and your rather expensive lift pass. Being physically fit on your holiday will enable you to get the most out of your skiing or snowboarding, allow you to be on the slopes for the best part of the day. And ultimately enjoy your holiday without excessive muscle pain or aches during the day. In ski resorts, accidents on the slopes generally happen in your first couple of days or in the afternoon once fatigue and tiredness has set in. Being physically fit and capable of enduring a full day at your full potential will be much safer and reduce the risk of accidents on the slopes. Obviously there is little you can do about an out of control snowboarder flying in to you and sending your ski’s flying down the slope (perhaps they had not undergone an effective training programme before their holiday).

Muscles used while Skiing and Snowboarding

So lets look at what muscles are used, a good answer might be; all of them, and that’s probably not far wrong. It’s just not very helpful in designing a workout programme before we go skiing or snowboarding, there are certainly muscles which we use the majority of the time, and these are:

  • Quadriceps (Thigh) 
  • Hamstrings (Back of thigh) 
  • Gluteus Maximus (Bum) 
  • Soleus (Ankle) 
  • Abductors (Outher thigh) 
  • Aductors (Inner Thigh) 
  • Rectus abdominis (Abs) 
  • Erector Spinae (Lower back) 
  • Obliques (Abs, side)

Exercises to Include in your workout

Exercises in a ski workout should have a good balance strength & endurance, a good repetition range for this would be 12-18

Legs

  • Squats
  • Lunges
  • Calf Raises
  • Ski Sits
  • Lateral Squats

Core

  • Hip Press
  • Supermans
  • Crunches
  • Russian Twists
  • Side Bends
  • Dorsal Raises
  • Planks

Upper Body

  • Press Ups
  • Triceps Dips
  • Bent Over Row
  • Pull Ups
  • Lateral Raises

Get a custom workout designed for you

Let one of our trainers design you a custom workout for your upcoming skiing or snowboarding holiday, get in shape and get accountable with your own online trainer. You’ll get your workouts planned and scheduled for you with all videos and explanations plus talk to your trainer anytime for advice and support. Find out more about out Online Personal Training services.

100% Money Back Guarantee

14 Day, 100% Money Back Guarantee for Online Personal Training

Here at Kiss Fitness we have a 14 day 100% Money Back Guarantee! – We are so confident that our personal trainers training plans will produce amazing results for you. However if within the first 14 days of signing up you are not satisfied or simply just don’t like ours or your trainers services we offer, we will give you a full re-fund, no questions asked. If within the first 14 days of signing up you are un-happy for whatever reason all you have to do to request a re-fund which can be done by sending an email to the Customer Support Team Support@kiss-fitness.co.uk or messgege your trainer through the app.

#Lungevember 2016 Exercise Challenge

Now, before you mention it. We know we’ve stitched too odd words together but we kinda like it, we think it works and we’re sticking with it, just like you will be when you join us and lunge through November.

Our Lungevember monthly challenge will get you lunging, it’s one of the most fundamental exercises, its tough and it’s effective. 

This is a great challenge to tone up the bum and thighs. The Lunge exercise recruits the gluteus maximus, quadriceps & hamstrings. There are also plenty of lunge variations to make the exercise easier or harder or just add a little variety. This is also a great exercise for the skiers and snowboarders who will be heading to the slopes over the winter.


The Exercise

Our challenge will feature the forward lunge exercise, each single lunge counts as one and you will notice the targets goes up in even numbers by two a day. This progressive challenge starts off with a very manageable 10 but will be testing your endurance towards the end of the month with 66 lunges. If you are a beginner or new to exercise, stick with the regular forward lunge, for more experienced participants you can add weight in the form of dumbbells or a barbell depending on your level of competency and what you have available.

Lungevember Target Guide

 

Download Target Guide

{rsfiles path=”exercisechallenges/lungevember/Kiss Fitness November Lunge Challenge 2016 Lungevember.pdf”}

Challenge Format

This challenge has been set out in a full pyramid training structure with reps low at the start peaking and descending at the same pace you ascended the pyramid. This is great for progression, the latter stages where the reps descend also offer a opportunity to increase the intensity with additional weight. The chart below shows the pyramid structure of this lunge challenge.

lungevember challenge 2016 chart

How to Lunge

 

Add weight with a Dumbbell Lunge

So, you’re a lunging expert! The lunge is not enough? Up the intensity with a pair of dumbbells.
 
Exercise is performed a per the forward lunge above while holding a pair of dumbbells tot he side. Keep your upper body upright and avoid leaning forwards.
 
 

Try a Walking Lunge

You don’t have to stay still for this lunge challenge so if you fancy lunging around the office, go ahead and perform this walking lunge exercise. It might be a little bit more interesting although your co workers might think you’ve gone a bit mad. Recruit them to join in with you and get the whole office lunging. 

How to do a walking lunge

To start, stand upright with your feet at hip width, keep good posture looking forwards and soft knees. Take a step forwards lowering the hips towards the floor until both legs are at right angles, step forwards with the back foot and straight into another lunge progressively walking forwards.

Follow us on facebook, twitter and instagram for daily lunge targets and motivation.

Quinoa & Bean Citrus Salad

Quinoa & bean citrus salad  (V, DF, P, GF) – Serves 4-6

Cooking time – 15 mins Prep time – 5 mins

Ultra healthy salad with flavourful ingredients in a light yet filling salad.

 

Ingredients

  • 3 cups of cooked quinoa
  • ½ red onion, chopped
  • 1 avocado, chopped
  • 1 large can of red kidney beans, drained & rinsed
  • 1 ruby red grapefruit, chopped, (use half chopped for quinoa, half for juice for dressing)
  • 1 small tin of sweetcorn
  • Handful of coriander, chopped
  • Salt & pepper

Dressing

  • ½ ruby red grapefruit juice
  • 1 garlic clove, crushed
  • 1 tsp honey
  • 3 tbsp extra virgin olive oil
  • Salt & pepper

Directions

Cook quinoa according to packet instructions and set aside to cool for 15 minutes.

In a large bowl mix cooled quinoa with onion, avocado, half the grapefruit, corn, kidney beans & coriander.

Combine the ingredients for the dressing and whisk well. Pour dressing over the quinoa mixture and combine thoroughly. Add salt & pepper to taste.

Enjoy!

Any type of beans or citrus fruit can be swapped to your own taste.

Tried & tested by Nikki & Dan!

V – Vegetarian DF – Dairy free P – Paleo GF – Gluten free

(This recipe could be made Vegan if you leave out the honey)

October’s #Squatober 2016 Exercise Challenge

Our #Squatober monthly exercise challenge returns for October 2016. This is one of our most popular monthly exercise challenges, it won’t take much time out of your day so join in as we squat our way through October.

The squat is a fundamental exercise and is excellent for building, toning and defining the muscles of the Legs & Bums and all the muscles through the posterior chain. It’s important to know how to squat properly so check out the video below to make sure you perform the exercise with good technique.


Anyone can join in

You don’t need to be a gym bunny to have ago at this challenge, simply complete the reps as you can throughout the day. or ideally in one go if you can. If you are particularly fit or want an increased challenge try and complete the reps in one go and likewise if you are not as fit or find it difficult, you can break it down to blocks of 10’s 20’s or whatever works for you.
 

Pyramid Programme

Squatober Pyramid Programme 2016

We’ve designed this challenge in an ascending pyramid programme, adding reps every day, sets of 5 increase during the first week, then 10’s for the next 2 weeks finishing with a drop of 10 reps as we head towards the end of the challenge. This type of programming makes the challenge progressive encouraging progression in the squat with increased demand throughout the month. 

 
 

Warm up

We should always perform a warm-up relative to the workout we are about to undertake,  for this challenge at the start of the month it’s a good idea to take the first 20-30 nice and steady as your joints warm up and keep tempo low until joints are lubricated. As we get into higher number of squats you might want a quick warm up to include heel flicks and partial squats.

Squatober Target Guide

To get started, download & print the SQUAT calendar below and pin it to your fridge (while your at it, pin it to your challenge board on pinterest) or  somewhere you can reference it each day.
 

Kiss Fitness October Squat Challenge 2016
 

Download Target Guide

{rsfiles path=”exercisechallenges/squatober/Kiss Fitness October Squat Challenge 2016.jpg”}

Lightly stretch it out!

Once you’ve finished your daily squats, make sure you stretch out. Focus on the hamstrings, quads, calf’s and glute’s. Hold each stretch for 15-20 seconds.
 
A quick effective stretching routine for squats should include:
  • Quads Stretch (Standing or Laying)
  • Hamstring Stretch (Standing or Laying)
  • Calf Stretch

This is a simple workout, at the start of the month with low reps you’ll only need a quick stretch out however if you are performing difficult variations you will want to spend more time on the stretching.

How to Squat

  • Stand with feet at hip width apart.
  • Toes forward or slightly out turned.
  • Squat down lowering your hips down to knee height.
  • Keep knees behind and in-line with toes.
  • Bum should go backward as if you were about to sit on a chair.
  • Look forwards and slightly down.
  • Maintain neutral spine alignment.

Progressions & Variations

You a can add intensity to this challenge by adding a little weight, which exercise you choose will depend on the type of weight or equipment you have available, it dose not matter too much which it is, here are some examples.

Dumbbell Squat

Body Bar Squat

 

Follow us on facebook, twitter and instagram for daily squat targets and motivation.

Don’t forget to give us your feedback and progress with the hashtag: #squatober

 

2Under Gear Shift Trunk Review

2under gave us a pair of Men’s Underwear to test, and we gave it to Daniel Jeal, one of our Male Mobile Personal Trainers to put them through their paces. Personal Trainers are on the move often before the sun rises too long after it sets, there moving equipment, exercising, walking, running so what better way to test a pair of boxer shorts. A busy personal trainer could benefit from performance underwear, read on to see how the 2under GearShift Trunk performed. Here is what Dan thought of the 2 Under Gear Shift Trunks we were given to test.

 

It’s likely you’ve never heard of the brand name, at least I hadn’t, at first I was a little sceptical, I guess because it seemed like an Under Armour rip off, but I think we can put that down to brand bias. When they arrived I was presently surprised, packaging was excellent, well thought out. Made it feel like you were getting a quality product, nice bit of positive psychological reinforcement for the product.

The box slides open to reveal the trunk shorts, a little information about the ‘Joey Pouch’ what this? Well. It’s nice to know my most prized asset is at the forefront of the boxer short design. First thing I noticed was the fabric, not your typical cotton boxer, felt like a thermal layer which blends of polyester and spandex, essentially a dry-fit, quick-dry style boxer. Great for wicking away moisture with close skin contact for comfort and performance.

2under gearshift trunk review title 1

2Under GearShift Trunk Packaging


The Joey Pouch™

The Joey Pouch™ is a soft and comfortable environment for your most valuable assets. Constructed with premium fabrics, the pouch delivers the perfect fit while preventing unwanted skin contact (Patent-Pending).


The trunk was kind of hard to form an opinion on after a day of wearing, mainly because I couldn’t tell I was wearing any underwear! After a full day, Personal Training starting at 5 am and finishing at 9 pm, running around all day, training clients and running boot-camps I could not notice I was wearing them. There no restrictions in movement which you often get with a cheap cotton based boxer short, it just felt very comfortable. 

The Joey pouch is comfortable, gives some shape to the trunk and helps to stop skin on skin contact which can get irritating during activity; I did not notice any chaffing, so it was a winner in that department. 

The design is decent. If you are a brand name snob you might prefer to go with a brand like Under Armour, however, I’m much more interested in performance and value, this review is based on only three days total wear so it will be interesting to see how the durability of the trunk holds up.

2under gearshift trunk review title 3

Overview

A comfortable truck that performs well in harsh conditions, you might well forget you’ve got them on. A good performing trunk reduces skin to skin contact and chaffing.


Where to Buy

Buy directly from 2under via their online store at 2Under Europe Online