WellesleyWeston Magazine

WINTER 2015-2016

Launched in 2005, WellesleyWeston Magazine is a quarterly publication tailored to Wellesley and Weston residents and edited to enrich the experience of living in two of Massachusetts' most desirable communities.

Issue link: http://wellesleywestonmagazine.epubxp.com/i/596643

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Page 135 of 211

Slope Style 134 W e l l e s l e y W e s t o n M a g a z i n e | w i n t e r 2 0 1 5 / 2 0 1 6 Would you like to be in peak ski form before you hit the slopes this winter? Local fitness experts Jeff Dosdall, manager and personal trainer at One2One BodyScapes in Wellesley; and Erica Dolen, owner of Crossfit Marauder II & Well-Fit, also in Wellesley, have some great tips to help you accomplish that lofty goal. Core (abdominal and lower back) and leg strength are especially important in skiing, and that's why both Jeff and Erica recommend squats for starters as they work your quadriceps, hamstrings, and glutes. For your core, Jeff recom- mends that you forget about crunches and situps and instead try one of the plank challenges that you can find all over the web, particularly on YouTube. As a former alpine ski instructor and NASTAR ski racer, Erica knows firsthand how to get maximum results and increased performance on the slopes and says that the best exercises will "increase lower body strength, power, balance, agility, and core." She adds that cardio endurance is also important, though often overlooked. Erica also likes deadlifts to condition your hamstrings and glutes, and side lunges to train your inner thighs. Here are some exercises to try on your own: Squat: n TO PERFORM a squat, Jeff says to start in a standing position with your feet shoulder width apart and pointed forward. Your arms should be straight out in front of you at shoulder height. n TO BEGIN the squat, move your hips backwards as if getting ready to sit on a low bench that is just behind you. Squat until your thighs are parallel to the floor and then return to standing position. Don't let your knees slide forward beyond your toes or come closer together. Be sure to keep your knees positioned above your feet with your weight evenly distributed heel to toe. Your head and chest should be up and your back straight. n START WITH two to three sets of ten repetitions and gradually build up to three sets of fifteen reps. As you master the squat, try adding a four-inch bounce at the bottom of the squat or even try jumping out of it and landing with nice, soft knees as quietly as possible to stimulate your muscles in the same way down- hill skiing does. Deadlift: n TO BEGIN the deadlift, Erica says to stand with the middle of your feet under the barbell. Your feet should be positioned at hip-width with your toes pointing out at approximately 15 degrees. Don't touch the barbell with your shins yet. n GRAB the bar, keeping your arms about shoulder-width apart. From the front view, your arms should be hanging just outside your legs. n BEND your knees until your shins touch the bar. Don't move the bar and keep it over the middle of your feet. n LIFT your chest and straighten your back, making sure not to move the bar. Don't drop your hips or squeeze your shoulder blades. Ski Conditioning Tips from the Experts so much," he enthuses. "We get such an eclec- tic mix of characters from all over the world." During an event last winter in Maine, a group dinner was held at a nearby house for over a dozen athletes from all corners of the skiing world. "Around the table we had the number one skier from France, X-games athletes, Canadians, and Robby Franco from the Mexican Olympic team," Eddie says. "All these different cultures came together, and we all cross paths constantly — at certain times of the year, we spend more time with each other than our families." Even in summer when the circuit is quiet, Eddie is booked. He goes to Mount Hood in Oregon, which he calls, "a mecca for Olympic- level skiers" to use a terrain park located there.

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