Welcome

Whether you are an accomplished alpine skier or thinking of trying the sport for the first time, you've come to the right place.

My focus is on guest expectations and ski technique that allows students to progress to the next level of skiing while increasing their confidence & control and decreasing energy exertion when making that perfect turn!

Look for posts about: 

• exercises you can do before skiing
• your first day on the slopes
• safety
• tips to improve your form
• how to ski better while exerting lest energy

Want a lesson?  I teach at the beautiful Beaver Creek Resort in Colorado.  Contact me at anytime to set up lessons.

-Margaret Thomas

303-324-9278

margaretmarythomas@yahoo.com

Try YOGA for intermediate and advanced skier core strength

Consider adding a yoga practice to your workout routing.  Not only does yoga provide core strength, but also flexibility, power, balance, and focus.  Nothing like yoga to prepare for powder day zen!

If you live in an urban area, consider joining CorePower Yoga.


They have classes for all fitness levels.  The advanced classes are compact: A one hour class will provide all the aerobic, core strength, and sweating you can handle.  Plus the cost fits just about any budget!

The Best Sunscreen for Skiers: Solbar Zinc SPF 38

When you are on the slopes, it is critical to wear sunscreen even if it is the dead of winter and even if it is cloudy or snowy. I recommend a zinc based sunscreen. The Solbar Zinc SPF product is the best I know. Make sure to apply it one hour before going outside and then again at lunch. Don't forget your hands, the underside of your nose, your ears and neck. Solbar Zinc SPF 38 4 oz. by Solbar   Learn more

Balance exercise for intermediate and advanced skiers

Bosu(tm) Ball Jumps for skier stance & balance

Use four bosu balls and jump from one to another, keeping your neck and head relaxed and facing forward, keeping your upper body relaxed while your core is engaged and strong.

Use your lower body to jump from ball to ball. Time jumps with your breath: Inhale, jump, exhale, inhale, jump, exhale, etc.

Watch the demo below and let me know how it goes!

Beginner Apline Ski Exercises

Be strong to ski strong

Hit the gym 4-6 weeks before your first day on the slopes to get ready:

-balance
-core strength
-quadriceps (thighs)
-gluteus (buttocks) strength

Balance exercise 

Stand on a Bosu(tm) Ball:

With two feet, with one foot
In an athletic stance, as if you are skiing down the hill
Jump, bunny hop
Flex and extend as if you were actually on the slopes...feel the burn in your quads and ankles

Work on your balance and stance with a bosu ball in 10 minute sets 3x a week.

Core exercise

Killer Core Strength!

When skiing, your core muscles are importing for balance and stabilization. No need for 1,000 sit ups.

Every day, spare just 1 minute.
Get on the floor into a forearm plank. At first it will be the longest minute of your life! But it will pay off when you get on the slopes.

Photo compliment of http://girlgonehealthy.com/

Quadriceps (thighs) exercises

We rely on our quadriceps so much in skiing, probably too much! But nothing ruins a ski vacation like burning out your quads on the first day.

Work on your quads 3x a week to avoid the burn on the slopes:
Leg press machine (finish on tip toes to work calves as well)
Deep squats (with or without weights)

photos compliments of http://commons.wikimedia.org/

Gluteus (buttocks) exercise

Work on those Glutes

In the sport of skiing, it's a good thing to have a, urugh, well-developed bottom. Your buttock muscles (gluteus) help your overall balance and power in skiing.

Try the Bridge Pose 3x a week to work the glutes and improve your stance.

Photo compliments of http://www.prevention.com

Safety

Various signs you see on the slopes will indicate where to go and where not to go. Always obey safety signs. Choose terrain that is right for you given your ability and the current snow conditions.

Green Circle means Easiest terrain.
Good if you are a beginner. Novice skiers should take a ski lesson or stay on the "bunny hill" before attempting a Green Circle trail.




Blue Square means More Difficult terrain.
If you've mastered the "greens", look at the trail map for Blue Square trails. Also look at the grooming report to see which trails have been groomed. Start on a GROOMED trail to avoid variable snow conditions.




Black Diamond means Most Difficult terrain.
Unless you feel very comfortable on the "blues", stay away from Black Diamonds or take a ski lesson to learn get ready for the "blacks". These runs are steep, or loaded with moguls, or both.




Double Black Diamond means "no-kidding, this is going to be Most Difficult terrain"
If you are feeling strong on Black Diamonds, give a Double Black a try. You will likely encounter steep pitches, variable terrain and moguls.