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My favorite butt toner: a one-leg dead lift.
Stand with right foot on the BOSU, right knee slightly bent.
Lean forward, slowly lifting your left foot behind you.
Come back up to standing; switch legs.
Instead, I attempt to be my own best.
Focusing on myself rather than someone else sets me up to perform even better.
The cold reduces inflammation and the hot helps the blood circulate, flushing out lactic acid.
It’s amazing how that focus pulls you along.
If you start to fall a lot, call it quits.
Tomorrow is another day.
We fall as a team, and we never place blame.
It’s important to get to that point if you want to be productive.
you could’t keep score.
I let it sit for five minutes, then I rinse it in freezing cold water.
It’s a bit brutal, but it makes it shine!
“GRETE ELIASSEN,freestyle skiing
TalkYourselfInto It
“Step outside of yourself.
If I can say, ‘That makes sense,’ then I cut myself slack.
If I can’t, I get moving.
Remove from heat; stir in oats, blueberries, protein powder, coconut flakes and flaxseed.
Pour into a square glass baking dish and freeze 1 hour.
Remove and cut into bars.
Store in fridge for up to a week.
“I drink ginger tea at the first sign of a sniffle.
Along with enough rest, it nips any cold.
To do it, relax and keep your breathing steady.
If you hold your breath, you’ll tire faster.
Find your leadership style.
I’m vocal, loud, outspoken.
Not being afraid to talk is my strength, which means it’s exactly what I should be doing.
My favorite: carrot-apple-ginger juice.
Combine 2 apples, 4 carrots, a 1-inch piece of raw ginger and ice, and blend.
Greater things come to those who get off their ass and do anything to make it happen.
No, you’re not going to be motivated every day.
You don’t have to like it every day.
But what separates the best from the rest is that you do it anyway.
But you still have to protect yourself from the snow and cold.
Put on a beanie and neck gaiter, and slather on sunscreen.
“GRETCHEN BLEILER,snowboarding, half-pipe
Your New A.M.
Routine
“After doing work with a mental-strength coach, I moved up to second in the world.
Drink more water, be more patient, anything.
At the end of the day, I add three things that went well.
It’s incredible how much I’ve evolved by focusing on my strengths rather than what went wrong.
The more flat-footed you are, the better.
Instead of ‘What if I step on my sled?’
I say, ‘Keep your eyes focused on your feet.
So don’t look at your feet.
Then come back up.
It fires every muscle in your back, warms your core and gets the blood flowing.
I do five 10-meter and six 45-meter bursts on the sidewalk outside my house.
Go for 30 seconds, then recover for a minute at zero incline.
Do it 10 times.
You’ll have more fun, too!
I drop them from one side to the other, tapping toes to the floor.
Make Hitting the Mountain Easier
“I do yoga every day I ski.
I love Eion Finn’s 20-minute podcast.
Most of us are already quad dominant, so instead, focus on your glutes and hamstrings.
It’s a face moisturizer, but I put it on my hands.
It softens better than normal lotion.
So I always keep almonds in my pocket.
It’s a little good-for-you fat to have on the hill, and it keeps my energy steady.
I ski my best when I feel challenged, but also confident and happy.
There’s no room for both.
That’s what gives me confidence.
you might’t just show up and rock it.
Do your research, practice, and you’ll be less nervous.
The 10-year-olds in your lesson don’t care, and if they do, so what?
You’ll never see them again!
So just keep a hat handy, but opt for a chunkier knit.
Skull caps just suck to your head and there’s no style in that.
My favorite: the ones by Bjorn Daehlie ($20;BoulderNordicSport.com).
They stay on my ears really well.
And if it gets really smelly, wash the actual bag, not just the stuff inside.
“KIKKAN RANDALL,cross-country skiing
Track With This App
“I love MapMyRide.
I put eucalyptus in there.
So, when I’m on the road, I feel at home and comfortable wherever I am.
And the bright pink makes a cold day more cheerful.
I have two to three glasses of water with each meal, plus a liter during each workout.
“ELANA MEYERS,bobsledding
Get Ripped Arms
“Go cross-country skiing!
When my teammates and I train together, we push each other to be stronger and better.
But we never compete.
The only place for competition is after the start gun and before the finish line.
“JESSIE DIGGINS,cross-country skiing
Left: Celebrating with Kikkan Randall after a 2013 win.
Some days, a win is just getting out of bed.
So celebrate your small victories.
I love treating myself to new running shorts, facials and mani-pedis.
I do gold on my toes!
At the bottom of the track, she asked me for help, and I gave it to her.
On the next run, she beat me by a tenth of a second!
You help your teammates because that’s the way it should be.
And may the best woman win.
“KATIE UHLAENDER,skeleton
Get Fit Like an Olympian
Hosting a Watch Party?
Make These Dips
The 24-Minute At-Home Boot Camp