Stay well this Winter!

1. KieFit Journal
January 2009
F I T N E S S T R E N D S 2 0 0 9 !
W H E R E W O R K O U T S A R E G O I N G T H I S
Y E A R : T H E T O P 1 0 L I S T
L O S E W E I G H T
A F T E R
C H R I S T M A S
WINTER SPORTS
WORKOUT
Y O U R U L T I M A T E W I N -
T E R W O R K O U T
A W I N T E R H O -
L I D A Y
A N E X P E R I E N C E O F A
L I F E T I M E

2. JOURNAL
KIEFIT
HEALTHY AND
HAPPY LIFE!
JANUARY 2009
ISSUE: Stay and Get Fit New Year 2009!
PREPARING YOUR 3 Hello Fitness Fans!
MIND AS WELL AS
YOUR BODY FOR
2009!
I am very glad to introduce you to my actual issue of KieFit Jour-
FITNESS TRENDS 4
nal in January 2009.
2009!
THE TOP 10 LIST
"Fit in New Year 2009" inspires you for maintaining and upgrad-
ing your fitness.
HOW TO LOSE 5
WEIGHT AFTER
CHRISTMAS Start reading Kiefit Journal now and take a look on page 4 about
the Fitness Trends in 2009.
GET HEALTHY 6
WITHOUT REALLY
+ 7
TRYING Skiing and Snowboarding maintain on the top of the most popular
winter sports.
ADVICE FOR SKIING 8 Start now with your Winter Workout Training introduced on page
AND SNOWBOARDING
IN THE MOUNTAINS 11 and read the Exercise Tips on page 12.
LIST COLORADO SKI 9
Do not forget to look on page 9, read all about interesting ski ar-
RESORTS eas, and on page 10, how Winter Holidays can be a very impor-
tant experience for the whole family and your whole life.
A WINTER HOLIDAY - 10 Christmastime is the best time for our overindulgence of all kinds.
AN EXPERIENCE OF A
LIFETIME At the latest on New Year`s Eve our evening dress or dinner
jacket does not fit any more. On page 5 of this Kiefit Journal you
YOUR ULTIMATE WIN- 11 will explore "How to lose weight after Christmas".
TER WORKOUT
Happy New Year!
ALL TOGETHER NOW: 12
EXERCISE 30 MINU-
TES A DAY, 5 DAYS A Stay healthy!
WEEK
Heidi
KIEFIT.COM ISSUE 13
ADVERTISE 14
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3. PREPARING FOR 2009 3
Preparing Your Mind As Well As Your Body For 2009! By Wanda McCormick
What has made them any just got away from you. ing it eats away at muscle
different this year than last Whatever the reason it's an and can also cause binge
year or even before that? Are excuse not to make you im- eating and increased hunger.
you on track and ready to portant enough. You may also injure yourself
take on the lifestyle you have because lack of sleep
created and dreamed of? If you are the type of person causes fatigue.
to let everyday activities take
Have you mentally and emo- over and get in the way with • Nutrition is key to a healthy
tionally prepared yourself for keeping that promise to your- life. The internet can give us
the change you are going to self, then you have to be great information or conflict-
put your mind and body more consistent, put it in ing opinions. Use common
through? Strains and sprains your calendar and make it sense, eat sensibly, maintain
are common to the overzeal- your first to do of the day. an optimal weight, don't cut
ous weekend warrior or the out any food groups or get
person who hasn't exercised How do you mentally and help from a registered dieti-
in such a long time but cian.
has now made up
their mind to get in • Drinking water is im-
shape. portant and lack of it can
lead to constipation,
By promising yourself poor skin conditions or
that this year's resolu- possibly other metabolic
tion would be different, diseases.
you are ready to go
full force into that gym • Join a gym or hire the
and lose weight. But services of a fitness pro-
hold on, you need to fessional. Don't let your
take some precaution- enthusiasm go by the
ary steps or you just wayside when you walk
may walk out of the in and don't know where
gym in a couple to begin. Go down that
weeks with a lot of healthy path by asking
sore muscles or possi- for help in developing an
bly an injury. physically prepare to reach exercise program fit for you
your goals? and any medical issues you
How will you feel in February may have instead of trying to
if you do injure yourself? You • Being healthy consists of do on your own one more
may feel like you have failed mental and physical factors time.
again, you may once again that we can measure by how
hate exercise and put your much energy and vitality we • Nothing can stand in the
fitness goals on the back- have or don't and by other way of achieving those new
burner until a health crisis medical means like taking goals, creating a healthy
arrives. You may even feel our blood pressure. mindset, committing to a
more stress and become an healthier lifestyle and keep-
emotional eater which will • Check with your physician ing that positive mental atti-
not only increase your first to make sure your body tude no matter what life
weight, but also your health is ready for exercise and that throws at you.
risks. you don't have any health
Wanda McCormick Owner/Trainer
issues or restrictions that Perfect Fit Personal Training & Get
We know we need to inte- may require modifications to Fit Boot Camp Facility http://
grate exercise into our daily your exercise program. www.perfectfitpersonaltraining.com
lives. How many times do Certified Personal Trainer NPTI.
you say to yourself; tomor- • You should make sure you
Article Source: http://
row I'm going to exercise, get enough sleep, research EzineArticles.com/?
only to get an important shows that the less you expert=Wanda_McCormick
phone call, have an unex- sleep, you increase the
pected item suddenly put stress hormone cortisol and
onto your to do list or the day its catabolic in nature, mean-

4. FITNESS TRENDS 2009 4
Where Workouts are Going This Year: The Top 10 List Tanya Martinenko
As 2009 approaches, it's time 2.Budget-Friendly Workouts. workout for the entire body.
to make those New Year's The economic slowdown will They work by engaging multi-
Resolutions. cause consumers to cut cor- ple muscles as a group, de-
Start now and ring in the New ners in their fitness regime. veloping core strength and
Year with the latest workout Gym memberships are ex- stability.
trends. pected to decrease in 2009, 7.Boomer Fitness. The grow-
The American Council on Ex- and fewer people are likely to ing 50+ population is a major
ercise (ACE) has just released hire personal trainers. consumer for the fitness mar-
its top ten projected fitness 3.Specialty Classes. While ket, as Baby Boomers have
trends for the upcoming year. Yoga and Pilates remain the time and financial means
Survey groups indicate that popular, look for dance-based to stay healthy. As the aging
bootcamp-style workouts, classes to be livening up process continues, the moti-
which topped the list in 2008, workouts this year. In particu- vation to remain fit and im- “As 2009
will retain their number one lar, Zumba--a Latin-inspired prove quality of life becomes approaches,
spot as the most fitness/dance workout--is one more relevant. Affordable and it's time to
popular trend for 2009. targeted fitness make those
Also look for consum- services aimed at New Year's
ers to be tightening this group will only Resolutions.
their wallets due to the continue to grow. trends.”
recent economic 8.Technology-
downturn. “The over- Based Fitness.
arching theme for fit- High-tech gadgets
ness in 2009 is getting like the I-pod, Wii-
more bang for the Fit, and the growth
buck,” says ACE’s of Cardio Cinema
Chief Science Officer in many fitness
Cedric X. Bryant, clubs are some of
Ph.D. “Consumers will the ways technol-
engage in workouts ogy has infiltrated
that provide multiple modern workouts.
benefits due to time Expect new fit-
and economic limita- ness-based games
tions”. of the hottest upcoming exer- in 2009, as well as continued
cise trends. Reality-based TV technological inventions to
The 2009 list is a mix of old shows, such as Dancing With heighten the exercise experi-
and new, with several 2008 the Stars and So You Think ence.
trends remaining on the list. You Can Dance have sparked 9.Event or Sport-Specific Ex-
Expect technology-based the dance-fitness craze, with ercises. Getting in shape the
workouts and Baby Boomer ballroom and other dance old-fashioned way by a partici-
fitness to continue to thrive in styles also popular. pating in a neighbourhood
popularity. 4.Getting Back to Basics. De- basketball game, going for a
Top 10 Fitness Trends for spite the trendiness of today’s bike ride in the country, or
2009 modern exercise classes and marathon training remain fun
1.Bootcamp-Style Workouts. equipment, expect many train- and popular ways to stay fit.
Top of the list for the second ers to re-focus on the basics 10.Mixing It Up. Variety is key,
year in a row, bootcamp-style of staying in shape, gearing in and changing things up a bit
workouts will continue to on simple movements and prevents workouts from be-
dominate the fitness world in techniques. coming stale, as well as pro-
2009 because “they give you 5.Circuit Training. Considered viding better results. Low-
a total-body workout that’s more time-efficient than stan- intensity cardio or weight-
varied, fun and challenging”. dard weight-training and aero- training one day, followed by a
The extreme cardiovascular bic exercises, circuit training high-intensity workout the next
factor leads to a high caloric equipment is appearing in keeps one’s fitness routine
burn, resulting in a greater more gyms and fitness clubs. interesting and effective.
weight-loss potential. As an 6.Kettlebells. A Kettlebell is a The copyright of the article Fitness Trends
for 2009 in Fitness Trends is owned by
added bonus, high-and low- traditional Russian cast iron Tanya Martinenko. Permission to republish
intensity exercises are in- weight, resembling a cannon- Fitness Trends for 2009 in print or online
ball with a handle. Kettlebells must be granted by the author in writing.
cluded, such as pushups,
squats and lunges, which satisfy the “getting back to the
work to strengthen muscles. basics urge”, providing a

5. LOSE WEIGHT AFTER X-MAS 5
How To Lose Weight After Christmas By Vitaliy Gershfeld
Let's face it, people want to know how to even during the first day. In addition calorie
lose weight after Christmas the easy way. shifting is very flexible. You can continue “This
Because with New Year's coming up and eating most of your favorite foods and not technique is
having stuffed yourself with all those holi- deprive yourself like most other dieting called calorie
days treats, the thought of starting a new methods would. shifting with
diet is just too frustrating. But if your New which you can
Year's resolution is to lose weight weight This is a perfect way to lose weight after lose up to 10
quickly but at the same time naturally, then Christmas and a great way to fullfill a New or more
there is a way to do that. Year's resolution to lose weight fast. In ad- pounds in less
dition calorie shifting can be accomplish by than 2 weeks.”
There exists a special dieting technique anyone. It doesn't matter how much you
that is more than likely going to help you weight or if you have bad genes. Calorie
lose weight after Christmas very quickly. shifting does not descriminate and naturally
What makes it unique is that this dieting causes weight loss that very few diets can
technique is rather easy to accomplish and even come close to.
requires no exercise, no extreme dieting
and deprivation. This technique is called It is a perfect way to lose weight if you're
calorie shifting with which you can lose up tired of looking of performing dieting re-
to 10 or more pounds in less than 2 weeks. gimes and need a fast and safe way to lose
weight. But if you're still skeptical about
Calorie shifting has been around for awhile calorie shifting and wonder if it's worth try-
now but has been kept quiet due to it's un- ing, then I recommend you take a look at
usual style of dieting. It is designed to natu- this page and pick up a free 20 page
rally cause your fat burning system and weight loss guide explaining why calorie
metabolism to skyrocket and stay that way shifting works so fast and 4 other diets that
as long as you keep on continuing the all help you lose weight in a healthy and
technique. But is it done? safe way.
Now this may sound crazy but it works.
Calorie shifting is
done by eating 4
or more meals a
day with every
meal being in
different calorie
values and mixing
up the order in
which you eat
them day after
day. This style of
eating has been
proven to cause
your body to raise
it's metabolism
and fat burning
system in order to
process this new
eating method. Article Source: http://EzineArticles.com/?
expert=Vitaliy_Gershfeld
And because this happens, you can begin
to experience weight loss very quickly,

6. GET HEALTHY 6
Stealth Health: Get Healthy Without Really Trying
Living healthier doesn't have to be complicated or time-consuming, experts say
By Colette Bouchez WebMD Weight Loss Clinic-Feature
How much do you know about what to sneak healthy activities into daily The notion that good health can
makes up a healthy lifestyle? Here's living. come in small tidbits is not really
a pop quiz. new. Research showing that making
1. How do you define working out? "If you let yourself make small small changes can add up to a big
a. Going to the gym. difference has been quietly
b. Turning the jump-rope for accumulating for a while.
the neighbor's kid.
c. Playing Frisbee with your For example, a study pub-
dog. lished in the Archives of Inter-
nal Medicine in 2004 found
2. How do you define good that adding just 30 minutes of
nutrition? walking per day was enough
a. Eating a vegetable at every to prevent weight gain and
meal. encourage moderate weight
b. Eating two vegetables at loss.
every meal.
c. Drinking a fruit smoothie for And if 30 minutes is still too
breakfast. big a bite? Another study,
published in Medicine & Sci-
3. Which of these is a healthy ence in Sports & Exercise,
activity? found that three brisk 10-
a. Push-ups, sit-ups, or run- minute walks per day were as
ning the track. changes, they will add up to mean- effective as a daily 30-minute walk in
b. Walking the dog after dinner. ingful changes in the quality of your decreasing risk factors for heart dis-
c. Spending Saturday afternoon diet, your physical activity pattern, ease.
snoozing on the sofa. your capacity to deal with stress,
Believe it or not, the correct answer and in your sleep quality -- and "Just the act of going from sedentary
to every question is A, B, and C -- those four things comprise an enor- to moderately active gives you the
even that Saturday afternoon mously powerful health promotion greatest reduction in your risks,"
snooze! According to the growing that can change your life," says says Helene Glassberg, MD, direc-
"Stealth Health" movement, sneak- Katz. tor of the Preventive Cardiology and
ing healthy habits into our daily living Lipid Center at the Temple Univer-
is easier than we think. And yes, he says, a nap on the sity School of Medicine in Philadel-
couch can be a health-giving oppor- phia.
"You can infuse your life with the tunity -- particularly if you aren't get-
power of prevention incrementally ting enough sleep at night. But it's not only in fitness where
and fairly small changes
painlessly, and can make a
yes, doing difference. The
something, no same principles
matter how apply at the
small, is infi- kitchen table
nitely better for you than doing noth- (and the office snack bar).
ing," says David Katz, MD, MPH, Nutritionist and diabetes educator
director of Yale University's Preven- Fran Grossman, RD, CDE, agrees. "Reducing fat intake, cutting down
tion Research Center and of the "You don't have to belong to a gym on sugar, eating a piece of fruit in-
Yale Preventive Medicine Center. or live on wheat grass just to be stead of a candy bar -- over time,
Katz is also co-author of the book healthy," says Grossman, a nutrition these things can make a difference,"
Stealth Health: How to Sneak Age- counselor at the Mt. Sinai School of says Grossman.
Defying, Disease-Fighting Habits Medicine in New York. "There are
into Your Life without Really Trying. dozens of small things you can do ->>> Continued Page 7 ->>>
From your morning shower to the every day that make a difference,
evening news, from your work com- and you don't always have to do a
mute to your household chores, Katz lot to gain a lot."
says, there are at least 2,400 ways Do a Little, Get a Lot

7. GET HEALTHY Seite 7
Stealth Health: Get Healthy Without Really Trying
Living healthier doesn't have to be complicated or time-consuming, experts say (continued)
As long as the changes are moving "There is a trade-off because if you over in the usual way, which stresses
you toward your goal -- be it weight try to make the pursuit of health eas- the lower back, bend your knees and
loss, a reduction in cholesterol or ier for people, you run the risk of squat. This forces you to use your leg
blood pressure, or better blood sugar leading them to believe they don't muscles and will build strength.
control -- you can get there by taking need to do very much -- and that 2. Every time you stop at a traffic light
baby steps, she says. would be the wrong message," he (or the bus does), tighten your thighs
says. and butt muscles and release as
Moreover, Grossman tells WebMD,
making small changes can help give many times as you can. (Don't worry,
At the same time, Katz believes that no one will see it!) This will firm leg
us the motivation to make bigger
for those who find making health and buttock muscles, improve blood
ones.
changes a daunting task, Stealth flow -- and keep you mildly amused!
"A lot of bad eating habits are about Health techniques can make a differ-
not taking charge of your life, and that ence. 3. Whenever you're standing on a
attitude is often reflected in other ar- line, lift one foot a half-inch off the
eas," says Grossman. On the other "If you want the really big gains, there ground. The extra stress on your op-
hand, she says, when you make has to be some pain," says Katz. "But posite foot, ankle, calf and thigh, plus
small changes at the kitchen table, there is a lot to be said for the idea your buttocks, will help firm and tone
the rewards may show up in other that you can make some gains with muscles. Switch feet every few min-
areas of utes.
your life.
To Improve Stress
"It's the act Control:
of taking 1. Give your partner a
control that hug every day before work. Studies
little or no pain, and that's infinitely
makes the difference in motivating better than no gains." show this simple act can help you
you," says Grossman. "An inner con- remain calm when chaos ensues dur-
fidence and power begins to develop ing your day, Katz says.
Try the Stealth Health Approach
that can be seen in other areas of Tempted to give "Stealth Health" a 2. Have a good cry. It can boost your
life." try? Katz recommends picking any immune system, reduce levels of
three of the following 12 changes and stress hormones, eliminate depres-
Tripping Over Baby Steps incorporating them into your life for sion, and help you think more clearly.
Of course, not everyone is certain four days. When you feel comfortable 3. Twice a day, breathe deeply for
that baby steps can walk you all the with those changes, pick three others. three to five minutes
way to good health. Marc Siegel, MD, Once you've incorporate all dozen
a clinical associate professor at the
changes, you should start to feel a To Improve Sleep:
NYU School of Medicine, says that difference within a couple of weeks, 1. Sprinkle just-washed sheets and
while doing something is certainly he says.
better than doing nothing, making pillowcases with lavender water. The
such small changes is like using a scent has been shown in studies to
To Improve Nutrition: promote relaxation, which can lead to
Band-aid to stop a hemorrhage. 1. Buy whole foods -- whether better sleep.
canned, frozen, or fresh from the farm 2. Buy a new pillow. Katz says that
"It's a small, gimmicky idea to target -- and use them in place of processed studies show that pillows with an in-
people with very unhealthy lifestyles, foods whenever possible.
and for some it may be useful," says dent in the center can enhance sleep
2. Reject foods and drinks made with quality and reduce neck pain. Also,
Siegel, author of False Alarm: the corn syrup, a calorie-dense, nutrition- try a "cool" pillow -- one containing
Truth about the Epidemic of Fear. But ally empty sweetener that many be-
he fears that for most people, it's either all-natural fibers or a combina-
lieve is worse for the body than tion of sodium sulfate and ceramic
sending the wrong message. sugar, says Katz. fibers that help keep your head cool.
3. Start each dinner with a mixed
"In some ways it's a resignation, an
green salad. Not only will it help re- 3. Eat a handful of walnuts before
admission that things can't be duce your appetite for more caloric
changed -- and that's certainly not the bed. You'll be giving yourself a boost
foods, but it also will automatically of fiber and essential fatty acids along
long-term answer," Siegel tells
add veggies to your meal. with the amino acid tryptophan -- a
WebMD.
Katz concedes that the Stealth Health To Improve Physical Fitness: natural sleep-inducer.
approach may not be right for every- 1. Do a squat every time you pick
body. something up. Instead of bending

8. ADVICE FOR SKI&SNOWBOARD Seite 8
Advice For Skiing and Snowboarding in the Mountains
By Olga Orlova
We offer several tips for newbies and rusty and ankles with stability and support, elbow
snowboarders to aid you get most of the guards, knee pads as well as a padded
sensation as much as possible: jacket and pants.
Remember about the gravity. Never If you want to learn fast - ski with people
choose the most straight way as is not al-
who are more skillful than you. There is
ways the easiest and the most enjoyable always something new to learn and train,
way. You must always be able to turn and whether it is how to hit a specific jump, or
brake when required. how to carve a better turn.
One more crucial idea is balance. It's hard
Make the most of the winter!
to balance when going down a slope. You
shall get accustomed to your own position Ski Stores, Snowmass Ski Rental, and Ski Shop.
which is enjoyable enough and steady on Article Source: http://EzineArticles.com/?
the way. expert=Olga_Orlova
One shall observe special dress code in
order to keep warm. Be aware of the
weather prediction each time before you www.skibonk.com
put the clothes on to make sure you'll be What is Ski Bonk? Ski Bonk is a mashup
hot for the rest of the day. It is also neces- of SnowCountry, OnTheSnow, Weather
sary to mention that a well-equipped skier Underground, the National Weather Ser-
or snowboarder has to wear sunglasses or vice, and several other data feeds to pro-
mask. Safeguarding your face when skiing vide a graphical view of worldwide skiing
and snowboarding on the mountains is im- conditions on a google map. Use the drop-
portant to avoid snow blindness. Try to de- down box on the right hand of the screen to
lect the best quality sun-glasses you can select a data set, then click a column
buy for best safety. header in the detail box to visually display
Keep in mind that cotton under layer is not that information on the map. Use the
the perfect choice. It's a lot better to put on 'Snowcast' feature to plot expected snow at
a thermal layer next to your skin. Put on each ski resort. If you notice any errors in
layers of clothes instead of warm jackets the ski report data, please notify me and I
and have only one pair of socks. Moreover will make the change. Thanks
make sure to wear a waterproof exterior
layer. Searching:
Protecting your skin from sun, cold and You may enter a 'city', 'state', 'province',
wind is also important. You do not feel the 'country', 'continent' 'ski resort name'. Note:
sun's rays reflected by snow which makes
them more hazardous and strong. Some
sun cream can protect you from rays and
at the same time stop wind and cold.
In order to protect yourself from injuring,
you should get into good physical shape.
Following some fitness routine and doing
sports regularly can complement your body
with the flexibility it needs for skiing and
snowboarding.
Being well-equipped is also a viable way to
protect yourself. At least you must always
take care to wear a special protection to
prevent you from any kind of head dam-
age, professional boots to provide your feet

9. SKI RESORTS Seite 9
List Colorado Ski Resorts
By Ian Pennington
If you were to list Colorado ski resorts you ments and museums to theatres and amuse-
would have a list of some of the most won- ment parks... and do not forget the spas and
derful ski resorts in the world. There are hot springs. There is also some wonderful
some very well known, world class resorts shopping if you wanted to indulge in some
such as Vail and Aspen as well as a great retail therapy while the others were out on
many lesser known ones. Every resort has the slopes. To list Colorado ski resorts and
its own character and the skiing can vary tell you about the facilities and sights that
from one to the other. There is skiing for eve- you could enjoy would take a long, long time.
ryone from beginner to the most advanced
and experienced skier. Ian Pennington is an accomplished niche
website developer and author. To learn more
The snow is good in Colorado. There is about Colorado ski resorts, please visit Ski-
plenty of it and, if in some resorts there is not ing Colorado Guide for current articles and
quite enough, they just turn the snow making discussions.
machines on and then they do no have to
worry about nature! This does not happen
too often though. There is an average 300
inches of snow year in Colorado and at least
half a dozen resorts get more than 350
inches. You can easily list Colorado ski re-
sorts as being some of the most reliable that
there are.
Denver International Airport serves the area
and most resorts are accessible either
straight from Denver Airport or via smaller
mountain airports. You are usually no more
than 45 minutes from your plane touching
down to arriving in your resort. If you wanted
to list Colorado ski resorts by their most ac-
cessible, you would have 29 resorts all fight-
ing to be at the top. That is how many there
are in the Denver area alone. You could be
straight off an international flight and onto the
slopes in only an hour or so.
If you wanted to list Colorado ski resorts in
order of fame, it would probably have to be
Aspen at the top. It is a name that is well
known as being one of the best ski resorts in
the world and has some stunning scenery
with lodges set right next to wonderful
slopes. It has skiing for every level and
makes a superb family holiday resort. In fact
there is something for everyone in Aspen.
Even the non-skier can have a wonderful
time amongst the picture postcard scenery.
But do not think that all of Colorado is the
same as Aspen. If you have already been to
Aspen then why not try one of the other re-
sorts. There are plenty more you have yet to
visit and each one with a different appeal.
Article Source: http://EzineArticles.com/?
Skiing is certainly not all that Colorado has to expert=Ian_Pennington
offer. If you are a non skier in the party then .
you will certainly not be stuck for things to do
and see. There is everything from monu-

10. WINTER HOLIDAY Seite 10
A Winter Holiday - An Experience Of A Lifetime
By Robert J. Carlton
If you are looking for a great way to please and Vermont too. Many daredevil skiers
your family, a ski vacation is the right attempt skiing on Whiteface Mountain, as it
choice. Ski vacations are relaxing for the possesses one best vertical drops in the
family and you can enjoy the various winter eastern part of United States. Located near
sport activities like skiing, snowboarding, Lake Placid, Whiteface hosted the Alpine
sledding and tubing. Skiing Competition of the Winter Olympics,
in 1980.
Winter holidays are extremely popular in
the state of Maine. Sugarloaf, located on Among the other affordable places, the
Sugarloaf Mountain is a ski resort that ap- world famous Aspen Mountain in Colorado
peals to every member of the family. The is popular for its skiing trails. Nicknamed
Sugarloaf resort has a grand history of win- the old Ajax by locales, the Aspen Moun-
ter sports. In 1951, the Bigelow Boys cre- tain is a skier’s delight. The Vail Mountain,
ated the first ski trail on Sugarloaf Moun- another Colorado mountain resort is a must “Whiteface
Mountain is
considered the
best ski resort
in America.
Whiteface
tain. Today, the trail is a premier ski area, visit. Another world famous western state Mountain is
second in elevation to Mount Katahdin, the resort is in Park City, Utah, home of the located in
highest mountain in Maine. This Ski area is 2002 Winter Olympic Games. All of the upstate New
a favorite among all the United States win- resorts listed provide ample opportunity to York.“
ter sport athletes. ski and relax.
Cannon Mountain is very popular among It is advisable for skiers to wear warm
ski enthusiasts too. Located in New Hamp- clothing and follow runs, trails or patrolled
shire, Cannon Mountain is the home of the ski routes that are checked for safety. Most
New England Ski Museum. A haunt for all skiers enjoy cross-country skiing, but non-
winter sports lovers, the museum contains professional skiers are warned to stay
an extensive collection of historical ski within the boundaries of the resort. Cross-
equipment, literature, films, clothing, photo- country skiing is not appreciated in most
graphs and artwork. The museum is offi- European countries. These countries have
cially recognized by the United States Ski implemented laws forbidding tourists from
Association as a regional museum and is crossing the boundaries, due to ava-
recommended by scholars and historians lanches and the high cost of search and
for its extensive and rare archives. rescue operations.
A Ski vacation can never be complete, Skiing, considered a fitness exercise by
without a trip to the Canadian Alps. Its fitness gurus, is a great way to get in good
snow-clad cliffs offer thrills that are every physical shape. The experience savored
skier’s delight. Blue Mountain that lies on on a ski family vacation is a unique and
the south of Georgian Bay in Ontario is memorable one.
Canada’s largest skiing arena in the prov-
ince. The resort offers a range of six chair Robert Carlton regularly creates long articles on top-
lifts. Enjoy your visit to Blue Mountain for a ics like Denia. His abstracts on Benidorm are found
fantastic and unique experience. on http://www.alicante-spain.com/benidorm.html.
Article Source: http://EzineArticles.com/?
Whiteface Mountain is considered the best expert=Robert_J._Carlton
ski resort in America. Whiteface Mountain
is located in upstate New York. The moun-
tain is considered the fifth highest mountain
in State of New York. The Adirondack
range, Whiteface Mountain, has a beautiful
all round view of the mountains in Canada

11. WINTER SPORTS WORKOUT Seite 11
Your Ultimate Winter Workout
http://www.menshealth.com/Fitness:Workout Plans
Peak performance in the powder requires to the starting position. Repeat, this time
muscles strong in three dimensions. "But stepping to the right.
most men train their muscles in only one
direction," says Alwyn Cosgrove, C.S.C.S., 2B. Side plank (with reach under)
owner of Results Fitness in Santa Clarita, Lie on your right side, knees straight. Prop
California. "That means they're not reach- your upper body up on your right elbow
ing their potential." This workout trains your and forearm, which should be directly be-
muscles from every angle, speeding low your right shoulder. Raise your hips so
growth and improving stability. "These may your body forms a straight line. Contract
be the best exercises that no one's doing," and brace your abs. (Imagine you're about
says Cosgrove. to take a punch in the gut.) With your left Photographs by:
hand, reach under your torso and behind
Alex Tehrani,
Directions you. Then straighten your left arm above
Do this workout 2 or 3 times a week. you. Do 8 reps and switch sides. Illustrations by: Sidecar
For exercise 1, complete as many reps as 3A. Lateral Stepup
you can in 20 seconds. Rest 60 seconds; Grab a pair of dumbbells and stand with
repeat once. Then move on to exercise 2A. your left side next to a gym bench. Place
your left foot on the bench. That's the start-
Do exercises 2A and 2B as a superset, ing position. Press your left foot into the
performing one set of each exercise before bench and push your body up until both
legs
are
resting 90 seconds. Complete 2 to 3 sets of straight. Slowly lower back to the starting
8 reps for each. Then move on to exercise position, making sure that your right foot is
3A. parallel to and lined up with your left foot
when you touch back down. Complete all YouTube Video:
Do exercises 3A and 3B as a superset, reps and switch sides.
performing 1 set of each exercise before Winter Workout Here:
resting for 90 seconds. Complete a total of 3B. Swiss-Ball Jackknife
2 to 3 sets of 12 to 15 repetitions for each. Assume a pushup position with your shins
on a Swiss ball. Your arms should be
1. Mogul Jump straight and your back flat; your body
Holding a medicine ball between your should form a straight line. Roll the ball
thighs, stand with your feet and lower body toward your chest by raising your hips as
facing 2 o'clock and your upper body high as you can and rounding your back as
turned straight ahead. Dip your knees until you pull the ball forward with your feet.
they're bent about 60 degrees. Jump and Pause and then return the ball by lowering
twist your lower body to the left so your your hips and rolling it backward. If that's
hips and knees are now pointing at 10 too easy, perform a pushup between reps.
o'clock while your upper body is still facing
straight ahead. That's 1 rep. Repeat until Conquer Any Hill
you complete all your reps. Left your courage on the chairlift? Use this
tip to swallow your fear. Instead of taking in
2A. Lateral lunge and press the entire slope, look down the hill three
Grab dumbbells and stand with your feet turns ahead, says Eric Henderson, the
hip-width apart. Press the dumbbells over- head alpine guide at Jackson Hole Moun-
head, arms straight. Then step 2 feet to tain Resort. Visualize those turns and you'll
your left and lower your body until your left be focused on where you want to go, not
thigh is parallel to the floor while you lower on what you want to avoid.
the left dumbbell to shoulder height. (Do
this in one move, keeping your torso as
upright as you can.) Drive your body back

12. EXERCISE TIPP Seite 12
All together now: Exercise 30 minutes a day, 5 days a week
By HOWARD SCHNEIDER, The Washington Post
The federal government re- workout, for example, was given erate aerobic activity, with little
leased a new set of exercise a specific multiplier – namely, 2. or no risk.
guidelines recently, and the So, if you’re willing to work out Some common-sense excep-
basic recommendation was at a level where you’re breath- tions include potential-impact
straightforward: ing so hard that conversation sports such as skiing, soccer
Thirty minutes a day, five days a becomes difficult, you can cut and basketball; also, after the
week, at a moderate effort, for the recommended times in half first trimester, pregnant women
basic health; double that and/or – to 15 minutes a day for gen- should avoid exercises that in-
make it more intense for more eral health, or 30 minutes a day volve lying on the back.
significant health and fitness for more substantial health and
benefits. fitness improvements. • People with disabilities from
stroke, cerebral palsy, muscular
But, what if you’re older than
65? Should you be doing the Don’t try to start out at this level, dystrophy or other conditions
by the way; work up to it. “should engage in regular activ-
same things, or approach exer- ity according to their abilities
cise a bit differently? and should avoid inactivity.”
What about kids – do their de- The concept of “accumulation” Consult with a doctor or thera-
veloping bodies need a different was endorsed, at least as a way pist about how to adapt exer-
sort of workout? to get started. If you’ve been cises or activity to the particular
What if you’re pregnant? inactive or have trouble finding condition.
Or hobbled by arthritis? a free half-hour, you can still
benefit from multiple 10-minute • For people with chronic ill-
The new guidelines try to clarify chunks – a walk or calisthenics nesses – the report singles out
a host of issues such as these. before work, a stroll at lunch osteoarthritis, Type 2 diabetes
and a final session at night, for and cancer – regular physical
Exercise recommendations example. activity can lessen the impact of
have been issued over the the disease, improving longevity
years by different federal agen- The panel also singled out spe- for some types of cancers, im-
cies. While the “2008 Physical cific populations for which exer- proving mobility and lessening
Activity Guidelines for Ameri- cise might seem less important pain for arthritis sufferers, and
cans” from the Department of or be more likely to go over- lowering the risk of heart and
Health and Human Services are looked. The overriding point other problems associated with
generally consistent with those was that the general recommen- Type 2 diabetes.
recommendations, the attempt dation of five-day-a-week aero-
here was to provide the broad- bic training and at least bi- • Kids need to be moving at
est possible review of the avail- weekly strength training holds least an hour a day in ways
able science and to create a for nearly everyone. appropriate to their age. There
document that would have the needn’t be so much structure,
weight of federal policy.
But there are a few specific rec- but there does need to be vari-
ommendations and caveats: ety, with activities that are aero-
According to William E. Kraus, a bic, build muscle, and help de-
• If people older than 65 can’t
professor of medicine at Duke velop balance and coordination.
meet the full recommendations,
University and a member of the Twenty push-ups, in other
then even small efforts will, over
advisory panel that assembled words, may be less important
time, improve strength, stamina
the guidelines, that policy di- than climbing a tree or wrestling
and coordination. For those who
mension gives this document a sibling.
have been inactive or feel at risk
some extra significance: Its con-
of falling, balance training three
clusions may figure into legisla-
times a week is recommended,
tive and other debates about
including exercises such as
funding for programs.
walking backward, heel-and-toe
walking and disciplines such as
“These guidelines provide mus- tai chi.
cle that was not available” in the
discussion of where physical • Pregnant women who have
activity fits in an array of issues, been exercising have no reason
Kraus said. “It becomes part of to stop, although those accus-
national policy.” tomed to particularly vigorous
workouts may have to adjust
It also takes a sometimes con- intensity in consultation with
fusing subject and renders it in their doctor. Those who have
simple terms. been inactive before becoming
The effect of a more intense pregnant will benefit from mod-

13. KIEFIT.COM—ISSUE Seite 13
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14. ADVERTISE OPPORTUNITYS Seite 14
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15. KIEFIT JOURNAL
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