Steamboat Living: Ski training tips from personal trainer Brady Worster
Brady Worster’s personal story serves as an inspiration to many.
“It was a harsh reality to gain 70 pounds during pregnancy, and then gain more after your child was born,” says Worster, who weighed in at 220 pounds in 2008. “I bought a belt that was an XXL, and I didn’t want to be an XXL mom.”
So began the great transformation. The former gymnast and Steamboat Springs native knew what dedication was, and she hit the gym, without the help of a personal trainer. Changing her diet proved to be the biggest challenge.
“It took awhile to get the food part down,” Worster says. “Learning to tell myself ‘no’ was a big thing, and that’s something I emphasize with my clients. You tell everybody else ‘no’ all the time, but you don’t tell yourself ‘no.’”
Worster’s experience inspired her to become a personal trainer so she could help others. Today, 90 pounds lighter, she conducts as many as 50 personal training sessions each week at Anytime Fitness and was voted Best Personal Trainer in town for the second year in a row.
Here are some of her training tips for the ski season:
Steamboat Living: Even if you’ve been running and biking all summer, what else do you need to do heading into ski season?
Brady Worster: Do some strength training and more resistance training. During summer, doing things in the outdoors is great, but weight lifting is still important.
SL: What kind of weight training?
BW: Body weight exercises and free weights mostly. Stay away from the machines if you want core strength.
SL: Why is that?
BW: Machines target specific muscles, but they don’t target the core muscles because you’re sitting. With bodyweight exercises and dumbbells and barbells, you’re going to get engagement of the core, which helps strengthen the back and other important muscles that help make sure we’re strong.
SL: What are some of your favorite bodyweight exercises?
BW: I love squats, and plyometrics are also fun (though not so much for my clients). They build that explosive power. So do burpees, jumping jacks, high knees — anything where you’re lifting yourself off the ground and adding that explosive power.
SL: What do people do wrong heading into ski season?
BW: A lot of people don’t know what good form is. When they come into the gym, that’s one thing that I focus on. Without good form, you’re just going to hurt yourself.
SL: Where do people typically have bad form?
BW: Squats, lunges, the basics. They put their knees over the toes. They don’t keep pressure in their heels or stick their butt out. There should be a 90-degree angle between your ankles and your knees.
SL: Is preparing for ski season important for injury prevention?
BW: Absolutely. The more strength you have and the more often you’re training, the better your body is able to adapt to the actual exercise.
SL: Is skiing and riding enough to maintain fitness?
BW: No. For bone strength, you need some resistance training, so you need to be lifting some form of weight besides your body — especially for older people with osteoporosis and osteopenia. You also have to keep up with the cardiovascular.
SL: Anything else going into winter?
BW: Just stay active. Just because it’s not sunny with dry pavement doesn’t mean you can’t be active. Don’t turn into the hibernating bear in the house. Summer bodies are made in the winter.
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