The United States counted 11.5 million downhill skiers, 8.2 million snowboarders and 4.5 million cross-country skiers in 2011.


Source: SnowSports Industries Association


saves energy.” Many resorts offer spe- cial late-season discounts.


Ski green. Joining a ski club can deliver savings on lift tickets, as well as lodging booked by the group. Plus, traveling by bus or carpooling saves gas. Remember to properly recycle or dispose of refuse and pick up any trash you spot in the snow.


When choosing a destination, check to see if the resort goes for electric vehicles, composting, local purchasing programs, efforts to reduce carbon footprints, water conservation and employee and guest sustainability education. All are elements of the Na- tional Ski Areas Association’s Environ- mental Charter, endorsed by190 resorts that together, host about 75 percent of all U.S. skier and snowboarder visits. Many resorts are adopting the asso- ciation’s new sustainable slopes and climate challenge programs.


If you need skis, but are on a tight budget, consider renting or checking out early season ski swaps, which also can offer more traditional eco-friendly, gently worn clothing. If you feel you must wax ski bases, select a product that is free of PFCs and other petro- chemicals, which can rub off into snow and eventually find their way into waterways. With the ultra-smooth, resilient bases of modern skis, wax- ing has become unnecessary for most recreational skiers.


Enjoy winter’s wonderland.


For consumer tips and destination direc- tories, visit nsaa.org, SkiTheRockies.com, SnowSports.org and SkiVermont.com.


Avid skier Randy Kambic is a freelance editor and writer in Estero, FL, and a copyeditor for Natural Awakenings.


Be Better Prepared for the Slopes Exercise Tips from Local Pros by Lee Walker


M


any individuals are surprised to discover how the sport of downhill skiing taxes the body. “Even bodybuilders with ‘tree trunk’ legs can feel fatigued after their first practice run on the slopes,” says Nick Perretta, a Russian Kettlebell Challenge (RKC) instructor who offers Kettlebell classes at Transcendent Fitness. Skiing requires balance, finesse and fine motor movements that allow the body to work with the force of gravity. This is why Perretta suggests that the Kettle- bell Goblet Squat, developed by Senior RKC instructor Dan John to teach athletes how to squat properly, can help new and experienced skiers better prepare for the slopes. It is also good for anyone interested in developing a solid midsection.


Kettelbell Goblet Squat A proper squat consists of folding at the hips first, as though taking a seated position, and allowing the ab- dominals to brace themselves to maintain a counter- balance. The kettlebell is held by the side of the handle,


referred to as the “horns.” The kettlebell is braced against the chest, the posture is kept straight and the elbows are at diaphragm level. Lower the body with control, rather than dropping with gravity. As the elbows pry away from the ribs, they prepare for contact with the inside of the knees once the thighs are parallel with the ground. Actively prying the hips open with the elbows allows the movement to sink past parallel. In a Goblet Squat, as the hips fold back and down, the knees are kept within a


Micah West, Transcendent Fitness


safe range of motion. Prying the knees open and allowing the butt to drop to the point where the hamstrings are touching the calves briefly relaxes the gluteal muscles. A deep, nasal inhalation and sharp exhalation or grunt on the way up produces internal


abdominal pressure to protect and strengthen the lower spine.


Rick Lademann, strength and conditioning coach for professional athletes and co-owner of Beyond Motion, suggests a pre-slope exercise known as the posterior extension. Performed standing next to a wall, it can be felt from the back to the toes.


Posterior Extension Stand calf-length from a wall. Place your hands, with palms completely flat, directly under the shoulders. Knees are directly under the hips. Lift one leg and extend it backward to place your entire foot flush against the wall. Once in full extension, hold the posi- tion for three to five seconds. Feel your glutes, lower back and hamstrings activate immediately. Make sure to stay neutral with your spine. Maintain hips and shoulders square to the floor. Keep your navel pulled up against the spine and the body so steady that the only movement experienced is from extending the hip and foot to the wall. Begin with two sets of 10 repetitions, focusing on your extension.


Rick Lademann, Beyond Motion


Practice these two focused exercises faithfully and by the time you’re on your first downhill run, you’ll even be ready for a few bumps.


Transcendent Fitness, 4646 Domestic Ave., Ste. 103, Naples. For more informa- tion, call 239-293-9984 or visit TranscendentFitness.com. See ad, page 31.


Beyond Motion,11985 Tamiami Trail N., Ste. A, Naples. For more information, call 239-254-9300 or visit Go2BeyondMotion.com. See ad, page 57.


natural awakenings December 2011 41


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