5 “must dos” to prepare for your ski trip

If you love skiing like I do, or are trying it for the first time, you’ll want to do some preparations to maximize your experience and minimize your risk of injury. Skiing is a physically challenging sport – different from anything you do in everyday life. Here are 5 ways to help you prepare your body for your upcoming ski trip.

 

Tip #1: Skiing requires strength, especially through your core, hips, and legs. Start with these 5 great strength exercises: hip hinges, step-ups, lat band walk, planks, and clams. For more advanced strengthening, add these exercises: 4-way band resistance, squats, and deadlifts.

 

 

Tip #2: In addition to strength, skiing requires good balance and mobility. Try these exercises to help build your stability: single leg stance, hip flexor stretches, calf stretches, adductor stretches, and a lunge with rotation.

 

Tip #3: Skiing requires cardiovascular endurance, especially with the higher altitudes. Get your aerobic capacity up to speed by:

Walking, running, or doing another aerobic exercise to get your heart rate up to 70% of your max effort for 20-30 minutes at least 3 times per week.

 

Tip #4: Skiing requires specific skills and techniques. Here’s a great website for ski tips, whether beginner or advanced:

 

Tip 5: Finally, finish your preparation by scheduling lessons on the mountain. Call the resort to book ahead of time. You will be glad you did.

Skiing is an awesome sport. Don’t let your conditioning level leave you behind. Call us today to have our BRIO team help you get ready. Ann or Paige, our front desk extraordinaries, can help book an evaluation TODAY – 504.841.0150.

BRIO 2020 Vision: Setting SMART Goals for a Healthier YOU

As this decade comes to an end and a bright, new one begins, it is the perfect time to reflect on 2019 accomplishments and explore new goals for 2020.  But this year, we challenge you to add an element of 2020 Vision to your goal setting. What exactly does that mean?  We think it means finding specific inspiration for your goals – we call it BRIO!  It’s the vim, vigor, vitality that inspires you to live a full life of BRIO!  And we want to help create a clear path for a healthier YOU!

Our team of movement experts will help you take stock of the experiences that were most energizing and inspiring for you during 2019. Those moments reflect your values and strengths and will become the building blocks from which you can create your 2020 vision.  Here are a few steps to help you begin:

Set Clear SMART Goals

While we all have great intentions, the only way to truly achieve your dreams is to set clear goals. Most of our accomplishments in life start as ideas, which get refined into goals. Then, commitment and a strategically planned out action plan are what ultimately bring about success. Your roadmap to more BRIO in 2020 starts here.

Get a note pad and answer the following question:

  1. What do you really want to achieve in 2020?  Dig deep, dream big, and write down some ideas. Be creative, and without limit. What inspires you?
  2. Do you want to run faster, run a marathon? Or is it to get rid of back pain, lose weight, or look better in the mirror? Or maybe to graduate from college? Use the answer to this question to start setting goals.
  3. Take the most important wants and write a SMART goal: That is a goal that is Specific,  Measurable,  Attainable,  Relevant/results-oriented, and Timely.

Here is a sample goal: I will run one 10K race each quarter this year, and one-half marathon this year, to become an advanced runner, lose 15 pounds, and to be able to ski this Mardi Gras season.

Now check to see if it is a SMART goal:

Is this goal Specific? 

Have I answered the “W” questions?

  • Who is involved?  Me, my running shoes, and the road.
  • What do I want to accomplish?  To run four 10k and 1 half marathon, lose 15 pounds, and be ready to ski during Mardi Gras.
  • Where will this happen? At the four 10k’s and one-half marathon selected.
  • When will this happen? One race each quarter ending in December.
  • Which requirements and restraints will be part of the process? I will sign up for races in each quarter.
  • Why am I setting this goal? To become an accomplished runner, lose 15 pounds, and be in shape for skiing during Carnival.

Example of a Non-SMART Goal: I want to run more races to lose weight. This is not specific.

 Is this goal Measurable? 

  • How many? Four 10k races and one-half marathon.
  • How will I know when it is accomplished? When I finish my last race.
  • What is at the finish line? December 31, 2020 (complete my goals, lost weight and able to ski)

Is this goal Action Oriented/ Attainable:

Ask yourself is this goal realistic? Yes, I have been an off and on runner for the past four years. I run about 6 miles per week currently. With a proper training schedule, I should be able to achieve these goals within the year.  I am at least 85% confident I can accomplish this goal.

Is this goal Realistic/ Results-oriented:

Yes, this goal is to become an accomplished runner, lose 15 pounds and to be able to ski during Mardi Gras. This goal results-oriented and is important to me.

Does this goal have Time constraints?

Yes, it must be achieved by the end of the year.

Through this exercise, we’ve determined that we have a SMART Goal.

Do you need help developing your SMART goals?  Let our team of physical therapists help you elevate your BRIO in 2020. Call today to book your  PT evaluation.