The countdown to ski season has begun!

It’s time to get in shape.  Of course, I know you can’t get in top physical condition in a month but on the other hand, anything helps.  You see, I am not a burpee maniac like my neighbor Darhl.

Everytime I see her, she’s just come back from an intense workout such as Burpee Bootcamp or Orangetheory Fitness’ “Hell Week Workout.”  She’s training side-by-side with women 20 years younger than her. Darhl is constantly rowing, jumping over boxes, and rocking the burpee.  It shows, she is in great physical shape.

I wish I were more like her as I say to myself, “Shoot, I am only at 3,346 steps for the day. How am I going to get to 8,000?” But then I sit down at my computer the kitchen counter.  I haven’t seen the “Red Zone” on my heart rate monitor all year.

Ski season is fast approaching. I want to enjoy skiing from day one instead of constantly stopping to rest when my quads are burning and my heart is pounding out of my chest.  I need to “Be Like Darhl” and bump up my workout frequency and my intensity.

Here is my 30 day pre-ski season workout plan:

Endurance – 10,000 steps

Every step counts so I plan to take 10,000 of them everyday.  They add up quickly when you focus on them.  When I first got my Fitbit Blaze, my goals was 8,000 steps a day (from an average of  3,500.)  When I took the stairs instead of the elevator, took short walk breaks, a treadmill workout at lunch and grabbed my dog and her lease after work, I doubled my steps.

To hit 10,000 steps, I’ll need to kick it up a notch with an added daily walk or run.

Goal:  10,000 steps every day for the next 30 days

Flexibility – Yoga and Pilates

Downward Dog and Open Triangle Yoga poses are a skier’s friend. Prevention magazine says, “We lose flexibility in our muscles and tendons as we age. Stretching can help.”

In yoga or Pilates class, when complicated moves come up, I just stop and stand on my mat. I scratch my head at the strong and nimble yoga regulars. I’m not one of those “twist like a pretzel into an eight angle pose with your legs off the ground to your side” kind of a girl.

I do love the combination of strength and flexibility I get from a solid stretching routine in the morning.  And frankly, it helps me wake up and start my day relaxed yet energized.

30 Day Pre-Skiing Goal:  Take a yoga or Pilates class once a week and do an online yoga or stretching routine at home for 20 minutes every morning.

Overall Fitness: High School Gym Class Workout

Coach Martin (my high school gym teacher) had some classic moves that still work today. Did you like gym class back in the day? I loved it. Coach Martin blew his whistle and barked commands, “10 push ups, people. Let’s go!”

Then came burpees, squats, a run around the track and up the bleacher stairs.  No equipment was needed. All I need to replicate this today is a sweatshirt and a good pair of shoes.  Having a coach prompting me, made workouts easier but now we have fitness apps.  Obviously, you can hire a personal trainer to design a program for you or you can use one of the many apps with built in workout programs.

30 Day Pre-Ski Season Goal:  Do a Coach Martin style or boot-camp workout twice a week to increase overall fitness.

Ski Specific Exercises – U.S. Ski Team Workout

As a novice skier, I am no expert, so let’s turn to the U.S. Ski Team for advice. They recommend (big rubber) band walks, lateral box jumps and squats with weights for starters.  Check out their exercises – here.