You may have noticed complete radio silence this past week from your friend at The Fit Post… I know, you were likely thinking “here she goes again – another four month hiatus where I’m doomed to eat chili fries and Doritos until she resurfaces with new healthy recipes”  WRONG.  I was in fact doing “research” for The Fit Post, diligently skiing the mountains of Utah (Deer Valley, The Canyons and ALTA/Snowbird) all in the name of my readers – damn, I’m too good to you guys!

Over the past few days, without even realizing it, I put myself back on track towards my goal weight thanks to rigorous skiing and healthy slope side meals (more to come on the latter in the next post).  I didn’t realize how fit my vacation actually was until I came home and looked up exercise data online.

Just as an example, a 135lb [super witty fitness blogger - slash - trend setting] female, skiing at moderate effort, burns an average ~386 calories per hour.  If I’m by myself, I typically ski from 9am-3:30pm with one 30 minute lunch break and another 15 minute afternoon stop.  This adds up to a full day of exercise plus some major strength training in the quads, hamstrings, glutes and core muscle groups.  When I hit the slopes, I make sure to stay well hydrated to combat the high altitude and rigorous exercise.

I can barely have a conversation about skiing accidents without bringing up Sonny Bono, Michael Kennedy or more recently, Natasha Richardson (who I think is better known for her cause of death than acting career).  Ski season is just upon us and of course this means major expenses…dropping money for new apres ski wear (Santa, I would really love a resort collection Bogner jacket) plus most likely a doctor bill here and there.  The New York Times published an article that highlighted a recent study completed by The British Journal of Sports Medicine regarding skiing injuries- read the full (dense) report online or continue this game of telephone and get a down and dirty point by point summary by yours truly.

• of the sample population of injured skiers, 57% were men
• average age: 40
• many injured while skiing slowly
• new ski equipment or old snow significantly increased risk of injury
• insobriety did not seem to be a factor (still finding this hard to believe…)
• recent studies suggest that 40 skiers on average die per ski season (even less for snowboarders)
• reduced injury stats due in part by improved binding release settings and “new” parabolic equipment(widespread hourglass-shaped skis)
• lower-leg injuries have drastically reduced although the number of sprained knees have increased (most likely due to people feeling too comfortable in the cushy hourglass shaped skis)
• ACL sprains are more common among skiers older than 30
• the recent increase in snowboarders has created additional obstacles for skiers to hit (duh)  
• helmets have reduced the total number of skiing-related head injuries by 30-50%, although helmets do not help in the case of a serious head injury

Experts suggest the following to reduce chances of injury:

• have a ski tech check your equipment, specifically the binding release (you do not want them to pop open too easily or too late)
• buy/rent boots that fit snuggly
• know your limits and do not become over-confident in new equipment, fresh powder and/or after ski lessons

 I say, when the late afternoon conditions get slushy and your legs are beat…catch a beer at the lodge and rest up for the next day.

This past Thursday, Colorado and Wyoming were hit with a massive snow storm (please visualize me pointing to a green-screen map for complete Channel 9 weatherman style reporting).  With three feet of fresh powder, this was the heaviest October snowfall the Denver area had experienced in the past decade.  If you’re like my dad and I, news like this immediately makes you think of ski season.  Although it’s early (well clearly not THAT early), I’m dying to hit the slopes to burn some massive calories, build solid leg muscles plus get time for a few fabulous apres ski pictures…Sundance style.

This picture is from January 2009 in the back bowls of Deer Valley with my dad – thank you iPhone camera.  My favorite mountains include: Heavenly (absurd amounts of powder), Whistler (worth the trek to get there), Vail (beautiful but expensive ski village) and Deer Valley (best mountain food and amenities).  If you can’t make it out West, East Coast skiing is not such a bad option if you know how to ice skate.  New York offers buses from Paragon Sports in Union Square (check online for schedules) to various local mountains each weekend with discounted lift ticket packages.  If you’re coming from another area, ask local ski shops for info on group rates/public transportation to get to the mountains.  I’m shooting for a couple day trips plus a long weekend with friends in Vermont or Maine…Dad, if you’re reading this, feel free to send me an invite to your upcoming Breckenridge trip!

Regardless of where I end up going for the season, I’ll take the time now to start conditioning my body for the cardiovascular and muscular workout it will get on the mountain.  

• Quads: seated leg extension machine or leg press
• Calves: calf raises on a machine or step using barbell across shoulders
• Inner/Outer Thighs: cable adductor and abductor
• Hamstrings: curl machines
• Glutes and Hip Flexors: cable pull using foot strap just above the ankle joint