{"id":1058,"date":"2013-01-07T16:27:57","date_gmt":"2013-01-07T23:27:57","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=1058"},"modified":"2013-01-11T14:48:32","modified_gmt":"2013-01-11T21:48:32","slug":"how-to-get-in-shape-for-the-slopes","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/how-to-get-in-shape-for-the-slopes\/","title":{"rendered":"How to Get in Shape for the Slopes"},"content":{"rendered":"<figure id=\"attachment_1060\" aria-describedby=\"caption-attachment-1060\" style=\"width: 649px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/news\/how-to-get-in-shape-for-the-slopes\/attachment\/137303765-2\/\" rel=\"attachment wp-att-1060\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-1060 pk-lqip pk-lazyload\"  alt=\"137303765\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/01\/24140430\/1373037651-80x39.jpg\"  width=\"649\"  height=\"319\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 649px) 100vw, 649px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/01\/1373037651.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/01\/24140430\/1373037651.jpg 649w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/01\/24140430\/1373037651-300x147.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/01\/24140430\/1373037651-380x187.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/01\/24140430\/1373037651-80x39.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/01\/24140430\/1373037651-620x305.jpg 620w\" ><\/a><figcaption id=\"caption-attachment-1060\" class=\"wp-caption-text\">plank will get your muscles firing!<\/figcaption><\/figure>\n<p>I\u2019m going skiing in a couple weeks, to Jackson Hole Mountain Resort for the <a href=\"http:\/\/www.jacksonhole.com\/terra-womens-ski-camp.html\">Terra Womens Ski Camp<\/a>. I get to ski with heavyweights Crystal Wright and Jess McMillan by day and Pilates it up at night \u2013 my dream vacation! There\u2019s only one problem: after one day of skiing my legs feel the burn. This makes day 2 tough. Yes, the hot tub helps, but I know I need to start getting in ski condition now so I don\u2019t wuss out later. Power in the powder! So I hit up Derek Kneadler, owner of <a href=\"http:\/\/crossfit480.com\/\">CrossFit 480<\/a> in Scottsdale, for equipment-free exercises that\u2019ll get me ski-ready in a hurry. Here are his top 4 moves\u2026<\/p>\n<p><b>Air Squat<\/b> \u2013 Place your feet about shoulder-width apart and slightly pronate your toes.\u00a0Before squatting down, keep a tight belly and keep the chest up as you squat down.\u00a0 Keep all your weight in the heels and squat below parallel. Always do full squats.\u00a0Keep lower lumbar locked in while squatting, meaning try to keep that natural curve in the lower spine locked in, don\u2019t let it round. Do 15-20 reps, 4-6 sets.<\/p>\n<p><b>Walking Lunges<\/b> \u2013 Take one step forward and lunge.\u00a0Keep chest up, lumber locked in like the air squat.\u00a0Don\u2019t let front knee of the forward foot pass the toes of the foot (meaning keep knee\/calf at 90 degree angle from foot). \u00a020-30 lunges, 4-6 sets.<\/p>\n<p><b>Plank<\/b> \u2013 Lay face down and place forearms on the ground. Lift body up so that only your forearms and toes are on the ground. Keep a tight belly and flat back.\u00a0Try holding position for 30sec and resting for 15sec, 6-8 sets.<\/p>\n<p><b>Burpee<\/b> \u2013 Place hands on the ground in front of you.\u00a0 Kick your feet back while also lowering yourself into the bottom of a pushup.\u00a0Return your feet to the squat position, while simultaneously pushing up with your arms. You will perform a pushup as you return your feet to the squat position. Jump off ground and clap overhead, repeat as fast as possible. Do 15-20reps x 5-6sets; rest 60sec between sets.<\/p>\n<p><b>To learn more<\/b><br \/>\nTry a FREE class at <a href=\"http:\/\/crossfit480.com\/free-class\/\">CrossFit 480<\/a><\/p>\n<p><span style=\"color: #ff00ff;\"><b>*For Phoenix fit tips, follow me on <a href=\"https:\/\/twitter.com\/AZFoothillsFit\"><span style=\"color: #ff00ff;\">Twitter <\/span><\/a>and <a href=\"http:\/\/pinterest.com\/azfoothillsfit\/\"><span style=\"color: #ff00ff;\">Pinterest<\/span><\/a><\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"4 Equipment-free exercises for ski stamina\n","protected":false},"author":3,"featured_media":1062,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[62],"tags":[70],"class_list":["post-1058","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Get in Shape for the Slopes<\/title>\n<meta name=\"description\" content=\"4 Equipment-free exercises for ski stamina\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/how-to-get-in-shape-for-the-slopes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Get in Shape for the Slopes\" \/>\n<meta property=\"og:description\" content=\"4 Equipment-free exercises for ski stamina\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/how-to-get-in-shape-for-the-slopes\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; Fitness\" \/>\n<meta property=\"article:published_time\" content=\"2013-01-07T23:27:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2013-01-11T21:48:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/01\/24140438\/86491380.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"723\" \/>\n\t<meta property=\"og:image:height\" content=\"484\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Allison\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/AZFoothillsFit\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/\"},\"author\":{\"name\":\"Allison\",\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/#\\\/schema\\\/person\\\/fde2898f0897efbaa185887e58270324\"},\"headline\":\"How to Get in Shape for the Slopes\",\"datePublished\":\"2013-01-07T23:27:57+00:00\",\"dateModified\":\"2013-01-11T21:48:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/\"},\"wordCount\":391,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/media.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/wp-content\\\/uploads\\\/2013\\\/01\\\/24140438\\\/86491380.jpg\",\"keywords\":[\"Featured\"],\"articleSection\":[\"News\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/\",\"url\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/\",\"name\":\"How to Get in Shape for the Slopes\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/media.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/wp-content\\\/uploads\\\/2013\\\/01\\\/24140438\\\/86491380.jpg\",\"datePublished\":\"2013-01-07T23:27:57+00:00\",\"dateModified\":\"2013-01-11T21:48:32+00:00\",\"description\":\"4 Equipment-free exercises for ski stamina\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/news\\\/how-to-get-in-shape-for-the-slopes\\\/#primaryimage\",\"url\":\"https:\\\/\\\/media.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/wp-content\\\/uploads\\\/2013\\\/01\\\/24140438\\\/86491380.jpg\",\"contentUrl\":\"https:\\\/\\\/media.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/wp-content\\\/uploads\\\/2013\\\/01\\\/24140438\\\/86491380.jpg\",\"width\":723,\"height\":484},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/#website\",\"url\":\"https:\\\/\\\/www.arizonafoothillsmagazine.com\\\/health-and-fitness\\\/\",\"name\":\"Health &amp; 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