5 Exercises To Improve your ski performance By Adam Doran

5 exercises to improve your skiing performance

by Adam Doran
skiii

So were at the time of year where a lot of us are thinking about a good old skiing holiday!

whether its your first time or 50th time, we could all benefit by doing a little bit of ski specific training  before hitting the slopes.

Hear is an article I’ve put together to improve your general ski-ing fitness and get you racing down the slopes in extra quick time 🙂

1.Stork Press
The stork press develops your shoulders and arms as well as your balance–all important in skiing. Hold a dumbbell in your left hand at shoulder level. Stand on your right leg with your left leg of the ground. Keep your eyes fixed on an immovable object to help you maintain an upright position. Inhale and press the dumbbell overhead to arm’s length. Slowly lower the dumbbell back to shoulder level and continue for the desired number of repetitions. When you have finished your set, rest a moment and then swap arms and legs.

2. The Wall Slide

The classic wall sit is old-school ski fitness. Modern skiing is more dynamic, making the wall slide a more functional exercise. Stand with your back against the wall, and your feet separated at hip-width apart. Slide down until your knees are bent at a 90-degree angle. Instead of holding the position, straighten your legs about 3 inches, and then bend them back to 90 degrees. Perform three sets of 20 repetitions. The exercise works the hamstrings and quadriceps, while training the small flexion and extension movements required for mogul skiing.

squat 2squat half

3.Hip Bridges

To strengthen your hamstrings and glutes while stretching your hips and quadriceps, lie on your back on an exercise mat. Position your feet so that they are flat on the floor and close to your butt. Place your hands next to your hips, palms facing up. Push through your heels and lift your hips as high as you can towards the ceiling. Hold this position for as long as possible. Alternatively, lift and lower your hips for a predetermined number of repetitions. If you find this exercise too easy, hold a weight across your hips or use one leg at a time while holding the other leg out straight.

hip bridge 1hip 2

4.Lateral Jumps

To condition your legs for side to side movements, place a 12- to 18-inch hurdle on the floor. Stand sideways on the obstacle. Bend your knees slightly and swing your arms behind you. Simultaneously swing your arms forward and jump up and over the hurdle, landing lightly on the balls of your feet. Immediately spring back over the hurdle and continue jumping back and forth over the hurdle for the duration of your set.(if you haven’t gt a hurdle most small objects will do)

ski jumpsjumping

5.Lunges

Lunges are similar to squats in that they strengthen your legs and prepare you for the rigors of skiing. Lunges, however, also add an element of balance, which is important in skiing. Take a large step forward and then bend your legs until your rear knee lightly touches the floor. Push back up to return to the starting position and repeat the movement leading with your opposite leg. You can make lunges more challenging by holding weights in your hands or resting a barbell across your shoulders

lunge

So there we have it!

5 exercises you can use today  to improve your ski performance , 🙂

Adam Doran

https://twitter.com/AdamDoran2

Level 1 Power Principles Coach

Dax Moy Personal Training

http://about.me/adamdoranpersonaltrainer/

tasty Low carb ELimination Diet Friendly fajita receipe!

Low Carb Fajita’s! 

By Adam Doran

low carb fajitas

Ingredients

2 Medium Chicken Breasts

2 Peppers

1 onion

6 cherry tomatoes

1 clove of Garlic

A squeeze of lime

½ avocado

1 iceburg lettuce

Olive oil (refined)

Spice blend

2 teaspoons of dried chilli powder

( add or takeaway the amount of chilli powder for spiciness , this is about medium)

1 teaspoon of cumin

¼ of cayenne pepper

1 teaspoon of paprika

fajita finished pic

Preparation

Start by chopping your tomatoes into ¼ , then half an avocado into squares, add to a bowl and squeeze a little lime in to the mix and leave aside.

Add all spices to a small bowl and mix.

Chop your onions, garlic, peppers and chicken.

Heat the pan with a little olive olive in it, then add onions and peppers and fry till soft, then add your chicken. When chicken is nearly cooked coat the chicken and peppers in your spice mixture, add a drop of water, fry till soft tender and and cooked.

Now this bit is the only slightly tricky part (well it was for me anyway) ,take a full iceberg lettuce and cut a full leaf from the butt of the lettuce then carefully place on plate.

lettuce leaf

Finally add the cooked mixture and lime salsa to the cases

wrap them up and enjoy! 🙂

low carb fajitas

Adam Doran

Level 1 Power Principles Coach

Dax Moy Personal Training Studios

New Year New You- 1 Day” clean up and lean up” diet plan (elimination diet friendly)

 

 

New Year New You- 1 day” clean up and lean up” elimination diet meal plan

By Adam Doran

So we all want to drop some fat right And more times than not just the sheer amount of advice out there has confused us in our quest to get rid of the stubborn belly fat. Well this type of “diet “ works, I have lost 2% body fat in under 2 weeks with minimal exercise, This is a carbon copy of the type of meals ive been eating on my 30 day diet. This diet eliminates toxins that are depleting are cell strength, organ function, hormonal function , general health and fat burning abilities.I no your probably thinking isn’t it really hard!? Well if ur diet has been toxic , then yes it will be a little hard to adapt to , but as Nike say “just do it”,

I mean your not getting told to calorie count or make your meals smaller, all’s you have to do is listen to your body, when your hungry eat when your not don’t .

As simple as that!:)

Below is a one day plan you can try today !!:)

Drinks: ok so I stick to herbal (naturally caffeine free teas only)

and water(try to drink 1 litre to every 25kg of bodyweight daily)

 

scrambled egg sasparagus

Breakfast:

Drink:  liquorice tea

The scrambled egg” metabolic booster”

4 eggs

Half  a pack of smoked salmon

1 avacado

3 or 4 asparagus heads

How to prepare:

Start by getting a pan of water on the boil, then add asparagus heads to pan (boil until soft) , then chop avocado up and place on plate, whisk to egg whites and 2 full eggs, then finally take a knob of organic butter let it melt in frying pan add whisked egg mixture , then stir till the eggs are at your preferred consistency.

(the picture doesn’t have smoked salmon in but just add when eggs are nearly cooked)

Snacks: ok so I vary my snacks between fresh fruit and nuts and seeds.(this is optional )

beyys snack

chicken brro

Spicy chicken served with mixed peppers broccoli and cauliflower

1 pack of chicken breast

1 onion

1 clove of garlic

2 fresh chillies

1 red peppers

Quarter of cauliflower

quarter of broccoli

refined olive oil

Preperation: start buy chopping up all ingredients, then put a pan of boiling water on the stove and add cauliflower and broccoli,add a little olive oil to a frying pan add your onions, peppers and chilli and sautee till nicely browned , then add chicken and garlic , continue cooking on a medium heat till soft and cooked .

dinner

saalmon

Roasted salmon glazed with tarrangon and lemon butter served with sweet potato and broccoli and asparagus

1 salmon fillet

3 heads of Asparagus

quarter of organic broccoli

half a sweet potato

2 or 3 sprigs of tarragon

Half a desert spoon of butter

Half a lemon

Preparation: start by mixing butter tarrangon and a squeeze of lemon juice into a paste, then smoother over raw salmon, next chop all vegetable’s and add to an oven roasting bag , add all ingredients to bag and roast on 180 for 30- 35 minutes  (until soft and juicy)

Late evening: 1 cup of camomile tea,  

suppliments: 2 zinc tablets(i use chelated zinc), 3 magnezium tablets (citrate)(take 1 hour before bed)

 

so there we have it!! a one day clean diet plan that will  increase your nutrient uptake and put you on the road to beating the belly bulge , give it a try today J

Adam Doran

Level 1 power principles coach

Dax Moy Personal Training Studios

 

New Year New You- 6 Reasons You Dont Have a Flat stomach

New Year New you!   –        6 Reasons you don’t have a flat stomach

By Adam Doran

More times than not with male and female clients, obtaining the “toned” look to your stomach or “ripped abs” is the most common reason for starting a programme. If your anything like a lot of the clients I’ve worked with, you’ve probably fell into the same trap I have in the past, getting sucked in by the many of the conflicting views such as:  “ripped abs” dvds , fat burners, and new diets just to name a few that are being dumped on the market on a weekly basis, and fuelling our ever growing doubt of how to obtain the shape we desire!??

Well the good news is that if you use these guidelines and stick to them, you could notice a big improvement in your body fat and overall shape.

Here are some simple but effective reasons you might not be getting the abs you desire:

glass of water

 

 

1.Your Not Drinking enough water:

In today’s world of fast food and excessively processed foods, water retention is the norm.

most of us live  with highly toxic diets and little or no water to dilute these toxins. Water is so vital for our body’s to function that without it we would be dead. Yeah literally dead……

A recent studied found that at least 60% of us are chronically hydrated, so having a few extra glasses of water a day may be the difference in shifting that belly fat and improving your general health.

You see…..

When were dehydrated our body sticks on its “panic switch”, it stores whatever water is available in the body as it doesn’t know when it’s going to get its next fix.

So by just increasing your water intake you will have a big impact on your belly fat!

Aim to drink 1 litre of water for every 25kg of your weight every day.

 

2.your training your abs too much!

Ive fallen for this trap a few times! As the only natural thing to do when trying to get ripped abs is train abs more!

But for the size of the muscle group and the amount of calories you actually expend this is helping marginally if anyway in your success.

Try base your training around compound movements such as deadlift, squat, pull ups etc for the most effective results.

 

3. You have poor abdominal (core) control:

Abdominal control doesn’t end when you finish your workout. If you train your abs hard in the gym but then let them relax for the rest of the day, you’re making a critical error.

Instead focus on keeping them tight and pulled in as much as possible.

Eventually it will become a habit and you will improve your abdominal strength.

 

drop a jean size

4. too much alcohol :

Alcohol has a very negative effect on your fat burning abilities, as soon as it enters your body it “Puts the brakes on” your fat loss abilities.

Drinking too much will encourage fat to be stored around the lower stomach area (are prime six pack area!!)

While it may take some will power when ordering a water instead of a wine , it will show in your results.

5. you need to get some proper sleep

Do you find yourself staying late at work and telling yourself

“I’ll sleep in on the weekend”

Well that is a proven way to NOT get results.

It’s time to rethink your strategy .

Lack of sleep causes increased cortisol to surge through your system, and this potent hormone actually causes the accumulation of stomach fat.

So get to bed earlier, not only you’ll see the results on your stomach but your day will be more productive and you probably won’t be having to stay late in the first place!.

6. you need to relax more

So this one ties in with the sleep point, today more than ever we live in a stressful society, filled with people rushing everywhere, You see the problem is when were stressed we release a hormone called cortisol, when this hormone is released it will cause an imbalance in other hormones such as testosterone and estrogen leading to muscle wastage and a slower metabolism.

A good way I find helpful to relax is a cup of camomile or Tulsi tea, also some relaxing music and phone and TV’s of one hour before bed as these will keep you stimulated and stop you from switching of .

Try relaxing a bit more and it might be just the key your body needs to move the stubborn belly bulge.

So there we go, 6 reasons you don’t have a flat stomach,

Even if you’re following 5 of these points just one out of whack could be blocking getting rid of that extra bit of belly fat, so try stick to these 6 points to increase the speed of your journey to a flat stomach.

Give it a go ! 🙂

Adam Doran

Level 1 power principles coach

Dax Moy Personal Training Studios

re invent yourself

7 Steps to loosing 7lbs- By Adam Doran

7 Steps to losing 7lbs

by Adam Doran

7steps

If you’re anything like many of the female clients I’ve worked with, you’re feeling a bit overwhelmed and confused by the sheer amount of new fat burning workouts, yo yo diets and ways to “stimulate” your metabolism.  You’ve probably spent a lot of hours sweating over the x-trainer getting little or no results for a massive effort. I like you, was also confused when I first seeked the perfect fat burning workout or diet, that would give me the results I craved. It was only after I had studied and read many books that I started realise that the answers were quite simple,  below are 7 steps you can take :

                       

1. Water:

Step one is drink more water! Yes, it’s the one drink we have for free and that is actually good for us. Were made up of 75% water, so keeping ourselves hydrated is of the upmost importance. It’s like a car, if we don’t fill it with petrol it won’t work properly, but if we do keep it topped up it will run smoothly and we will burn fat more efficiently.

Tip:  Aim to drink 1 litre of water for every 25kg of bodyweight.

2. Sleep

Ok so step two is getting more sleep!!Yes more sleep! When we sleep many of our processes take place including the repair of cells, regulating of hormones and detoxification.  The window of these repairs is from 10 pm to 2 am so try to get to sleep for ten.

Tip: optimal sleep is from 10pm-6am

3. Clean organic foods:

So step three is to eat wholesome organic foods, I know your probably thinking isn’t that really expensive??

Well yes organic foods are a little more expensive than your standard frozen chips or chicken nuggets, but these foods are priceless in terms of your health and fat burning efficiency.

Tip: try to use farmers markets to get your fruit and vedge from.

4. Resistance training (weight training):

Step four is about ditching the treadmill and picking up a dumbbell or two. Resistance training, yes that’s right working out with weights!!

With many of my female clients using a decent resistance program is what has been key to them shedding the fat.

Tip: start light or even bodyweight until your form and technique is correct. Try to use as many compound (multi muscle movements) as possible, examples are squat, deadlift.

5. Goal setting

Setting specific, realistic and achievable goals have a big part to play in your results.

Ask yourself questions like:

  • What is my target weight?
  • When do I want to achieve it by?
  • How will I feel when I achieve it?
  • How will I look once I’ve lost it?

Answering these questions will help you visual your success and keep you focused .

6. Relax more:

In today’s hustle and bustle society we tend to be more stressed and busier than ever, weather its being behind on work, having to pay bills or looking after the kids.

We live in a much more stressful environment.

Taking a few steps to relax in the evening will help you switch of when your head hits the pillow and improve your hormonal balance. Here are some tips I use to relax:

  • Use low level lighting or even candlelight.
  • Listen to some relaxing music
  • Turn of laptop, mobile phone and TV one hour before bed.
  • Cup of Tulsi tea (this tea is naturally caffeine free and will help lower your cortisol levels)

7.Healthy  Supplements:

Ok by suppliments I don’t mean go and buy a load of fat burners or protein powders , I mean taking a couple of suppliments that are bodies are naturally low in ,and that will increase are bodys functions, general health and fat burning abilities.

  • Magnesium: Magnesium is used in detoxification,as a result of the modern day diet many of us are actually depleted in this mineral, so supplementing this mineral is key to helping the detoxification process, also other pluses are it aids the production and transportation of energy from foods , the synthesis of proteins, aids healthy bones and teeth, prevents osteoporosis, hypertension  and aids the transmission of nerve signals.

Zinc: Zinc is a mineral that many people are defficent in and plays a vital role in protein synthesis,insulin synthesis as a result of supplementing zinc you will help rebuild are cells, reduce your cortisol levels, speed up your metabolism and burn fat faster .

So there we have it  7 steps to loosing 7lbs,  go give these steps a try today!

Adam Doran

Level 1 power principles coach

Dax Moy personal training studios