Tag: Winter

Pilates + Skiing and Snowboarding

It’s ski season—ah…the pure joy of skiing down a mountainside of sparkling powder, surrounded by tall evergreens and brilliant blue sky…

Then, after that first day of tackling moguls, dodging trees and other skiers; the fatigue and soreness of the legs and hips kick in. This is partly because of muscle overuse and lack of core strength. If the core is not working enough, your legs and hips have to work harder to stabilize you.

Pilates will stretch tight, overused leg muscles, such as the quads and hip flexors and strengthen underused muscles such as the hamstrings and inner thighs.

Skiers rely on side to side hip movement to recruit the inside and outside edge of the ski. Boarders tilt their hips forward and back to access the front and back edge of the board and use a more rotational movement to change directions. A strong core gives you better edge control. Edge control improves balance as you navigate the twists and turns of the slope –at high speeds-, the ever-changing snow conditions and the ability to get up unscathed when you take a tumble.

By practicing Pilates, core strength and alignment improves and you become more in tune with your body. Movements are fluid, there is less wear and tear on joints and your sport becomes more enjoyable. You’ll find yourself adapting better to changing snow conditions, challenging terrain, and falling less.

Here are some mat exercises you could start today:

  1. The Hundred – core, arms, hip stabilizer
  2. The Abdominal Series
    Single leg stretch
    Double leg stretch
    Single straight leg stretch
    Double straight leg stretch
    Criss-cross
  3. The Side Lying Leg Kick Series
    • Front/Back
    • Up/Down
    • Small Circles
    • Inner Thigh lifts
    • Bicycle

Nothing will improve your skiing faster than a strong core. Cross-train by adding a Pilates mat class to your fitness regime or perhaps a private session with your Pilates Instructor.

Stay strong, ski safe!

Outdoor to Explore: Trail Run or Hike Mt. Pilchuck

Hello Seattle Athletic Club Outdoor Enthusiasts! Hopefully you have heard about SAC’s many outdoor opportunities we offer, and if you have not, I hope to bring you a wealth of information to make your outdoor adventures in the beautiful Pacific Northwest fabulous! If you have any questions, comments, feedback or requests please email me and I would love to help you get acquainted with the outdoors if you are new, or help you step up your adventures if you have already been exploring.

My goal as your Outdoor Recreation Director is to introduce you to more adventures outside! Every month I will post several blobs about gear, places to go, upcoming events, clinics or outings SAC is doing.

This weeks SAC “Outdoor to Explore”. Trail Run or Hike Mt. Pilchuck!
I just ran up this beautiful trail this week, the first 2 miles were wet but clear of snow and the top mile was hard snow-packed. I wore my trail running shoes and went light and fast, and there were a couple hikers out there too in hiking boots and gaiters. This trail can be run carefully in an hour and 15 minutes and can also be enjoyed for a 4 hour hike. Bring warm clothes, the wind can really pick up at the top. Bring a light snack, water and a camera…if it is sunny the view is unbelievable. It’s a steep run or hike, the snow is coming so be sure to check trail conditions prior to heading up there: www.wta.org

Details for your adventure:

  • Trail Length: 6 miles round trip
  • Elevation Gain: 2200 feet
  • Peak: 5324 feet
  • Dogs Allowed!

Gear Review
I wore my lightweight trail running shoes from Mammut, my feet stayed warm and dry the entire time and the tread kept me on my “toes” through the ice and snow. Awesome shoes, check them out!

How to get there: Only 44 miles from Seattle

  • From Granite Falls follow the Mountain Loop Highway east.
  • One mile beyond the Verlot Public Service Center, turn right onto graveled Forest Road 42 immediately after crossing the “Blue Bridge.”
  • Drive 7 miles to the trailhead at the road end.

Let me know if you want to join the next adventure! See you outside…GET OUT AND PLAY!

Improve Your Skiing and Snowboarding with Pilates

It’s ski season—ah…the pure joy of skiing down a mountainside of sparkling powder, surrounded by tall evergreens and brilliant blue sky……

Then, after that first day of tackling moguls, dodging trees and other skiers; the fatigue and soreness of the legs and hips kick in. This is partly because of muscle overuse and lack of core strength. If the core is not working enough, your legs and hips have to work harder to stabilize you.

Pilates will stretch tight, overused leg muscles, such as the quads and hip flexors and strengthen underused muscles such as the hamstrings and inner thighs.

Skiers rely on side-to-side hip movement to recruit the inside and outside edge of the ski. Boarders tilt their hips forward and back to access the front and back edge of the board and use a more rotational movement to change directions. A strong core gives you better edge control. Edge control improves balance as you navigate the twists and turns of the slope –at high speeds-, the ever-changing snow conditions and the ability to get up unscathed when you take a tumble.

By practicing Pilates, core strength and alignment improves and you become more in tune with your body. Movements are fluid, there is less wear and tear on joints and your sport becomes more enjoyable. You’ll find yourself adapting better to changing snow conditions, challenging terrain, and falling less.

Here are some mat exercises you could start today:

  1. The Hundred – core, arms, hip stabilizer
  2. The Abdominal Series
  3. The Side Lying Leg Kick Series

Nothing will improve your skiing faster than a strong core. Cross-train by adding a Pilates mat class to your fitness regime or perhaps a private session with your Pilates Instructor.

Stay strong, ski safe!