Shape Up!

Simple exercises for peak performance

Story by Molly Baker
Photos by Shayah Fox

Do you think of winter as your lazy time of year? With shorter days and grey weather, playing outside often gets trumped by movies, books and comfort food. Don’t get too comfortable, though – late fall and early winter are the key times to start a fitness program that will last all year long. The following combination of exercises will increase stamina, stability and energy.

Warm ups. Find a comfortable, flat space outside. You won’t need any equipment, other than a stopwatch, athletic clothing and plenty of motivation.

Set the timer and warm up with a short five-minute run or fast-paced walk. Jogging is one of the cheapest and fastest ways to get in shape. It only requires a good pair of running shoes and open space. Remember, the faster you run, the harder your heart works and the stronger it gets. In addition, you’ll improve bone and ligament vitality, better cartilage quality and flush toxins with a jog or walk.

After you’ve warmed up, do as many reps as you can in 30 seconds of each of the following exercises with ten seconds of rest between each set. Repeat three cycles with one minute of rest in between each cycle. As you struggle, think of your favorite powder run, reaching an iconic winter peak or snowshoeing that last mile of your weekend excursion. If this doesn’t increase your masochistic tendencies, do the set with a coworker and aim for a little “friendly” competition – anything that helps you push through the exhaustion. Count your reps and record them to watch your improvement.

Push-ups. Place hands wider than shoulder-width apart and lower your chest to the floor. Push-ups will strengthen your arms, chest and back, and your core stability and strength will improve. If a regular push-up is too intimidating, try first with your knees on the ground, making sure to keep your back straight with no curves or sagging. When you are ready, move on to the regular Army-style version.

Squats. With feet hip-width apart, bend your knees to 90 degrees without extending them past your toes, keeping your chest upright. Return to standing.

Bicycle Crunches. Lie on your back, hands clasped behind your neck. Don’t pull on your neck – your hands are just there for support. Bring your right elbow toward your left knee while straightening your right leg, raised six to eight inches above the floor. Alternate sides. Keep your abs engaged and remember to breathe.

Mountain Climbers. From a pushup position, quickly alternate bringing your knees one at a time toward your chest. The stronger you feel, the faster this should happen.

Squat Jumps. Do a squat, then jump as high as you can while throwing your arms up into the air, landing softly into another squat. When you land, keep your knees straight (not turning inward or outward) and behind your toes. X

Molly Baker, professional extreme skier, freelance writer, dancing freak and pastry aficionado, lives in the snowy rainforest of Glacier. She is featured in the film “Downhill Affair: A Love Story,” a finalist at the 2011 Banff Film Festival.

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Extra measures
Peak fitness should involve a variety of training. Following are a few of my favs.

Bikram Yoga:
Following a series of 26 asanas and two pranayamas, Bikram helps prevent illness, injury and the effects of aging. Allowing for intense blood flow, massaging of internal organs and overall muscle strengthening, it complements other training. Visit www.bellinghambikram.com.

Jogo CrossFit Bellingham:
For $60 get four, 75-minute sessions of CrossFit BaseCamp training at Jogo. Classes are restricted and small, so it will be close to having a personal trainer without the Hollywood prices. Visit www.jogogym.com.

YMCA Sports Circuit:
Focused on core strength, this class follows a circuit-training regimen, using equipment in a fast-paced, high-intensity environment. Visit www.whatcomymca.org for info on all Whatcom County classes.

Greater Bellingham Running Club (GBRC):
With a schedule of trail runs and races all over Whatcom County, you can purchase an annual membership ($20 for singles, $40 for a family) to this running club and meet for any of their group runs. Visit www.gbrc.net.

Fairhaven Runners & Walkers:
A favorite of local athletes and outdoor enthusiasts, Fairhaven Runners & Walkers is the ideal place to go for shoes. With a personal gait analysis and custom fitting, the shop has the ability to put you in the ultimate shoe for your foot. Check out the website for trail descriptions too: www.fairhavenrunners.com.