Week 3

Skiing and Boarding are two very different sports involving specific movement patterns. However, although the two sports involve different biomechanics, the components of fitness that need to be addressed are very similar in each sport. So, whether you are a skier or a boarder, you will benefit from following this ‘Fit for the Slopes’ program.

We have, in the last two weeks, targeted your lower and upper body conditioning, power, speed, agility and torso stability. Today we add to your repertoire of movements to get you ready for the slopes.

Lower Body: Walking Lunges

Start with your feet together. Lunge one leg forward ensuring that the front knee stays over the foot and that the knee-cap always faces forwards. Now slowly push upwards from the front leg, extending it until your are standing on that leg. Repeat lunging forwards with the other leg. Keep your abdominals contracted throughout the entire exercise. Alternate sides and repeat 13-20x each leg.



Agility: Jumps

Lay a skipping rope or tape on the floor. Slowly jump side to side on 2 feet while keeping your upper body “quiet and still” over the rope. Continue for 30 seconds.

Balance: One Legged Dips

Stand on one leg while maintaining perfect posture. Keep your knee-cap facing forwards and your body weight equally distributed on all four corners of your foot as you slowly bend your supporting knee a few inches towards the floor. As your balance improves, perform this exercise with your eyes closed.  Do 13-20x each leg.




Flexibility: Apres-Ski Hip Stretch

Sit on a chair with one leg bent over the other so one ankle rests on the opposite thigh. Now slowly press downwards on the bent leg until you feel a light stretch on the outside edge of your hip. Hold for a minimum of 30 seconds.

Add these exercises to the movements you’ve learned so far and complete this program 2-3x per week. You are well on our way to experiencing your best ski and boarding season yet.

Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details.

Yours in health & fitness,
Sherri McMillan


Join us for the Couve Clover Run (3, 7 & 10 Miles) March 22nd, 2020!

Join us for the 6th Annual Couve Clover Run and celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.



Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.

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