Tis the Season to Stay Injury Free in the Snow!

Whether you stay close to home and enjoy the winter wonderland each weekend or plan a big trip out west or abroad after the holidays, you should start preparing now! 

1. How strong are you currently? Could you spend a day on the slopes without early fatigue or significant muscle soreness? If the answer is yes, well done! Have fun and send us a photo!

2. If the answer is no, however, you have some work to start - NOW.  Two specific areas of strength training will help your body move better: 
     - The first is core training. Virtually every form of athletic movement is based on the use of your back, abs, hips, and glutes. The Kinetic Connect workout at www.inmotionworkouts.com makes excellent use of core strength and stability exercises! Or check with your trainer to get a few ideas for moves that you can add to your regular routine. Scale back your time on cardio machines if need be and decrease rest time between moves to keep your heart rate up.
      - Second area of focus: lateral strength! So little of regular life includes movement from side to side, and the strength (or lack thereof) of our lateral muscles is evidence of this problem. A GO Band resistance band is helpful for many exercises that develop this needed strength, or again, talk to your trainer about other moves that you can add.

3. Warm up before you head out. Commit at least 10 minutes to stability and balance exercises before you gear up for your activities. Find a place on a floor to perform exercises that test your stability: standing on one leg, movement on one leg (lunges, kicks, step ups, etc), and lateral movements. 

4. Stay hydrated and properly nourished. Your muscles are at a greater risk for injury when their fibers aren't being fed the fluids and nutrients they need. Don't skip breakfast and make it a good one, drink plenty of water, and go light on the processed sweets and alcohol. 

5. If you push yourself, your body may benefit from an ice bath, a steam, both, and definitely good rest. So try to relax at night and sleep at least seven hours so that your body has time to repair and be ready for the next day.