>health + exercise tips

We're lucky this season to have health and fitness tips from two Okemo instructors. Follow us along this season with both Terry and Jenny, and learn from the pros on how to get fit for the slopes!

Written by Okemo Instructor Terry Carey, PSIA - E L3 Alpine, CPT

BOSU for Balance! While it may seem late to start a ski fitness program there are still some things you can do to prepare yourself for the season. Going to the gym is always a good way to utilize strength training machines and free weights. Many of us spend a good amount of time here, which is great. Some of you may have noticed other gym goers using not just the typical strength training machines but instead those big blue spheres and funny looking dome shaped item called a BOSU. The BOSU stands for both sides up. You can use the BOSU on either side. To get you started just try standing on the soft side of the BOSU. If you need to you can start by placing the BOSU near a wall. This will enable you to use your hands to balance yourself if needed. Once you have that mastered try standing without the assistance of your hands. Keep in mind that you should be looking ahead just like you would when you are skiing. The instability of the BOSU will help with the balancing challenges we encounter while skiing. Try using both sides of the BOSU. Once you are feeling comfortable and balanced while standing on the BOSU start adding some light dumbbells and do some bicep curls or shoulder raises. For legs you could incorporate a plain squat using no weight.  Another tip would be to squat down and roll your ankles from side to side, just as we would tip and roll our skis on to their edges.

Ok, so what do you do if you do not have access to the BOSU? It’s simple! Take two large bath towels and crumple them up on the floor. These take the place of the BOSU creating an unstable platform! Or you could stand on the length of 2x4. Not as unstable as the BOSU or towel but you will still need to balance on it! Be creative!!

If you are unsure of how to use any of the equipment in the gym it may be a good time to hire a certified personal trainer. A certified trainer will be able to guide you to a sports specific training program to prepare you for the sliding season. Always check with your doctor before you start any exercise program!

Stayed tuned for more tips on getting fit for the slopes!! Happy Sliding!!

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Written by Okemo Instructor and Personal Trainer, Jenny Vanderlinden

Mommmm!!! It’s 32 degrees out! These were the words I awoke to at 6:30 a.m. in mid October. My 12 year old daughter’s overwhelming exuberance that it was finally cold enough to snow. Or at least to make snow. Skiing could not be far behind.

Ok, I‘ll be honest. I wasn’t as excited. Frankly I was still mourning the loss of my shorts and t-shirts, which I still have not tucked away in storage boxes bound for the attic. Now, don’t get me wrong. I love skiing. I grew up skiing. And I love teaching skiing at Okemo but I really love warm weather. But what’s a girl to do? Since I haven’t pulled off moving the family to SoCal, skiing it is!

I am the mother of 4 great kids. Two sets of twins! Yup, you read it right. Four great skiers who are 100 % Okemo taught. We ski and we love it. Okemo has been such a wonderful experience for us that my kids have also been involved in Okemo’s race programs for years and now my son and I also teach skiing.

I am a nationally certified personal trainer and have been in the fitness industry for over 10 years. I have worked with clients from the stay at home mom to the professional athlete. But it is the work that I have done over the last 5 years off the mountain that has improved my skiing and riding the most. My clients too are surprised when they get back on snow after a season (or 3) off snow. They routinely tell me “I’ve never skied better!”

So, you want to ski/ride better? You would like to feel comfortable on your skis on the first day out. You want your wife/ kids /significant other to feel more confident on snow too. Now, these are not just magical wishes, they can be yours for a little fun and off snow work.

Core stability, strength and balance training are the key. The magic bullet really. You can become a better skier or snowboarder before you even click in or buckle up for the first time this season. You can improve your ski or snowboarding technique off the mountain, and it does not have to be in the gym.

A little bit of balance and core stability work sprinkled in with some strength training will get you ready for that next trip.

The essence of skiing is balance in motion. To quote Snow Country Magazine “Tip a ski onto one of its edges, then balance your weight over that edge, and the ski will virtually turn by itself.”

Balance is key. Until recently many people believed that balance was a sort of inborn trait that couldn’t be enhanced. A skier either had good balance or they didn’t. This simply is not true. Balance can be learned. Balance can be improved upon. A simple routine of balance exercises can keep you reflexes sharp. Balance training is a reliable way to break down the barriers that block the progress of skiers and riders.

Stay tuned this season, as "Jenny V" shares her tips and tricks for core stability, strength and balance training...

Exercise # 1 - Single leg toe touch

Exercise #2 - Swiss Ball Hip Extension

Exercise #3 - Swiss Ball Hip Extension with Feet on Ball

Exercise #4 - Supine Hip Extension with Knee Flexion

Exercise #5 - Prone Jack-knife

Exercise #6 - Single Leg Hip Extension - one foot on Ball