Ski Babes: Winter Sports Training

Periodized training cycles build on each other in a strategic way, keeping the body just-challenged-enough to keep growing over time without burnout, fatigue, or boredom. 

***The next Ski Babes training cycle starts on January 13. New Ski Babes who join for the January 13 training round will be encouraged to start with the Round One workouts.***

• Round One: Classic Ski Babes workouts; build your foundation for a solid winter.
• Round Two: New Ski Babes workouts; new moves, more challenge, more growth.
• Round Three: Final round of brand new workouts; top off your training for a spring fitness peak.

Ski Babes uses research-identified exercises to address the problematic movement patterns  associated with ACL injuries, which are one of the most common skiing injuries.

Many ski resorts report one ACL tear EACH DAY during their open season! Women are more vulnerable to this injury than men, and some specific movement patterns, muscular weaknesses, and times of the month are also associated with higher risk.

The good news is that research also identifies exercises that can help prevent these injuries, which we'll be practicing together in Ski Babes. Let's get ahead of that risk & do what we can to prevent ACL and other injuries!

When are the workouts? Workouts are scheduled for Monday, Wednesday, and Friday each week, but you're welcome to adjust the schedule as you need to best fit your needs. For example, some people are super active on the weekends and like taking Monday as their Rest Day. 

What type of workout are we talking about here? And what is a Tabata? The workouts in this program are structured, High Intensity Interval Training. You'll be asked to find seven, eight, & nine+ on your personal intensity scale, using functional movements that mimic outdoor sports and strengthen the parts we most need strong. A Tabata interval is a 4-minute sequence of 20 second intervals, which tends to be the hardest part of class. We'll do 1-2 Tabata intervals each class. 

I'm going to be traveling during the program. Is there a way to still participate? You bet! You can stream Ski Babes workouts from anywhere with a good internet connection, and the toys are small & fit well in suitcases. Many Ski Babes workouts have been done in hotel rooms! If you'll be away from the internet, you can download the Workout PDFs and complete the workouts without the videos. And if you end up taking a break or falling behind, you've got two weeks of extra time after each session to catch up and complete the program.

What is the Mobility Track? If you have joint pain when you move, or tightness that inhibits pain-free movement in your body, I'll encourage you to start with the Stage One movements I provide. When we have painful movement patterns, we have to focus on reducing pain and increasing mobility while we build strength, and our work needs to stay more gentle for a while. You may also want some extra props, like a chair and a blanket. 

How often will you release new workouts? I'll release three new workouts every other week. The program will call for you to do each workout twice, second time with extra intensity since you're familiar with the moves. 

I'm super busy and worried I won't be able to fit it in. Help! Busy folks, you're in good company here! Ski Babes is designed on the motto "more is not better, better is better." Gone are the days of hours and hours of cardio! These workouts are time-efficient & super effective, 3x weekly for only 35-45 minutes, and then you're done for the day. On the in-between days you can do whatever feels good - play with the kids, a quick yoga sesh, dance party, or walk outside. 

What does Active Recovery mean? Any type of movement can count for active recovery, as long as you're moving your body and it feels good. Bonus if it's outside, with friends and/or family, and makes you smile! Do yoga, take a Spin Class, go Skate Skiing, take a long stroll with a friend. 

How does a Long Day Outside work? Plan time over your weekend to spend a large chunk of time (1-10 hours) moving outside. Think long walk, bike, ski, skate, hike, sledding party. 

Please explain your 100% money back guarantee. I believe in this program 100%, but that doesn't mean it's the right thing for everyone. We each have different bodies and minds, and we've all been through different things. I'll always encourage you to speak up for your needs.

G1: Try the program consistently for 3 weeks. If you feel strongly it's not right for you, contact me and I will refund your money. 

G2: Finish the program with an 80% or better completion rate. If you are not completely satisfied with your results, contact me and I will refund you 100%.

• Build strength & endurance for longer, happier days outside adventuring as well as improved functioning in daily life: carry groceries, play with kids, shovel snow, sleep well.
• Increased balance & stability, to help the body handle the unexpected slip, bump, or jump.
• Strengthen the core, which helps everything: agility, recovering from a slip, safe twisting, posture, injury prevention, ability to carry a pack, etc.
• Practice winter-sport specific functional fitness movements, which translate to improved form, reduced injuries, and greater confidence in your abilities. 
• Time-efficient, intensity-based training that allows each individual to choose their level each day.
• Periodized training plan with workouts that increase in difficulty an intensity as the body adapts & strengthens.
• Online Bootcamp model allows for convenient workout timing - do them when it works for you! If you're traveling, have a busy holiday season ahead, or just have an inconsistent schedule, the Online Bootcamp model might really work for you. 
• Bi-weekly #formchecks: submit videos of yourself doing the exercises & receive coaching from Sarah on form, alignments, and modifications.
• Mobility Track options for those recovering from injury, illness, or lower fitness levels that inhibit pain-free movement
• BRING A FRIEND: Sign up before next round's start date, and you'll receive a $20 discount code to share with a friend. Sharing is caring... but make sure the share is a welcome one - no fit/size/weight shaming here!