A few bits of “spring” in the Wasatch❤️‍🔥

Stoked to be back in the land of spring slush. Just out here shaking off the winter rust💀

Free workshop going down TOMORROW❤️‍🔥 My goal is to help you continue thriving on and off the snow as we move into springtime shenanigans. But we cannot do that if we don’t know how our bodies are functioning. Tomorrow we will be testing our limits & pinpointing weaknesses/restrictions that could be causing us pain NOW or nasty injuries down the line. After, I’ll give you targeted protocols I use with my athletes so you can overcome your weaknesses & continue pushing progression until closing day. To register, head to the link in my bio & sign up for the injury risk assessment. From there you will get a private invite🫶🏻 You have goals & ambitions for the spring. Let me help you crush them. Questions? Drop a comment or DM. See you tomorrow frew✌🏻

to get rid of knee pain for good, you gotta know where its coming from 😬 Testing your strength & mobility is important because if you’re limited in your movement, other areas of your body will compensate, which can lead to pain or sometimes injury. The MOST COMMON restrictions I see in skiers & snowboarders dealing with knee pain: ❌Lack of ankle mobility. ❌Lack of glute & hip strength. ❌Lack of neuromuscular control & knee stability upon landings. This is exactly why I created a FREE injury risk assessment for skiers & snowboarders. So you can check in on common weaknesses & restrictions that are either contributing to your pain NOW or may cause you injury in the future. Once you identify your restrictions & weaknesses, you can finally take steps to overcome them with the targeted exercise protocols in my PDF download! Want to see how you measure up, get to the root of current pain points, and assess your future risk of injury? Sign up for the free workshop via the link in my bio. @mtnedgeperformance The workshop will kick off this Tuesday at 1pm MST❤️‍🔥 Lets finish the season with a 💥💥💥 #skiing #snowboarding

Nothing beats back to back face shots on a pow day❤️‍🔥 @brightonresort #snowboarding #jonessnowboards #mindexpander

Have you ever tested your ankle mobility? This is a BIGGIE for both skiers AND snowboarders. Common problems that stem from lack of ankle mobility include: ❌ Poor edge control which we need when ripping powerful turns & navigating uneven terrain. ❌Increased risk of knee pain & injuries….especially the dreaded ACL injury🥵 ❌Limited ability to get low & steezy in your butters and presses. ❌Higher levels of discomfort & fatigue through the feet, ankles, and knees💀 Never a good time…. SOooooo how did you do?! Did you pass? If so, keeeep slayin🤘🏻 if not, its time to target your ankle mobility. Learn my go to ankle mobility exercises and test other common restrictions found in skiers & riders in my FREE injury risk workshop next Tuesday, March 19th @ 1pm MST. Just DM or comment the word SHRED and I’ll send ya all the details👊🏻 Cheers to finishing the season on 🔥🔥🔥 #skiing #snowboarding #skiingexercises #snowboardexercises #shredtillyadead

Find yourself a bestie that rips on both sides❤️‍🔥 Thanks for an epic week @donaldson_erin

Which one are you👀 Im 3 & 4😜 I have a history of knee injuries from snowboarding slams & want to keep shredding at the highest level for as long as possible. Im also pretty terrified of ACL injuries not gonna lie. I’ve worked with many skiers/riders returning to snow post ACL tear & the process is grueling….& costs thousands of dollllla’s. Can we screen for deficits or weaknesses that are either causing you pain NOW or setting you up for failure down the line? HELL YES WE CAN! and I just created a super simple (& free) assessment you can take right now! Link in bio to snag it🫶🏻 Injury risk assessments aka movement screens are a great way to prevent injury, optimize performance, manage previous injuries, and support a LONG life enjoying the mountains. Some people huck & hope. Others assess risks, identify weaknesses, & then smash a plan of action. Imma bet on these guys 👆🏻every. damn. time. Some of you will take action & be 10 steps ahead in a month. Others will do nothing & continue to struggle with pain, weakness, or vulnerabilities holding them back. Choose wisely💀 Your future in skiing & snowboarding depends on it. #skiing #snowboarding #strengthcoach #skistrength #snowboardstrength #shredtillyadead

There is NO DOUBT that a stiff, tired body holds you back on the snow. I am stoked to partner with @wellbodyheat & share the benefits of massage gun therapy before & after hitting the mountain! These guns are 💯 because they have HEAT, can withstand cold temps, and can even penetrate through deep layers of outerwear. I’ve been using mine a lot this season to relieve stiff NECK muscles, which are always cranky after pow days & heavy slams. Its also a solid tool to use on tight muscles when you want to get some recovery in but cant seem to leave the couch after big days🤪 Check em out! @wellbodyheat

Grant out here joining the 2 stick club😂 Should be hitting triple corks & back bowls in no time. #skiing #snowboarding #shredtillyadead #brightonut #brightonresort

How many reps did you log on your right & left leg👀 You Passed If You: ✅Got 10+ reps/side in 60 seconds. ✅Were able to complete those reps while sitting at parallel & passed above criteria. ✅You had no nore than a 2 rep difference between right & left legs. If you passed, hooooraahhh🎉 Time to drop box height. If you failed, grab my free injury risk assessment that will give you the targeted exercises you need to build strength in this area. LINK IN BIO >> @mtnedgeperformance This test not only shines light on your hip & single leg strength, but also your balance & control on one leg. If you failed, this means you are at an increased risk of pain & injury on the snow. NO ONE wants to cut their season short due to a knee strain, pain, or ACL tear. Now that you’ve pinpointed a weakness, its time to take steps to overcome, get stronger, & keep skayin’🤘🏻 This is 1 out of the 5 tests available for you to check out in the assessment! Go test yourself before you wreck yoself. Questions on this test? Drop a comment. Want to share your SCORE👀🤗💪🏼 Drop a comment.

Overcoming pain & chronic injury👇🏻 Y’all the internet wants you to believe theres a magic exercise to cure everything. Maybe you’ve tried those “magic” exercises, got a few wins, but keep falling back into a chronic pain or injury cycle. The internet is failing you. When people come to me looking to get out of pain or overcome injuries, I usually see these common underlying factors👇🏻 1. Poor Load Management Load is a combination of on the snow & off the snow stressors. This includes time on snow, intensity of shred, training, and stress from daily life. Without acknowledgement of these stressors, ppl tend to push it too far, and the body simply cannot meet the demands. 2. The Other 20 Hours👀 What are you doing when you aren’t training or on the snow? That time matters and will directly play into your body’s ability to heal. 3. Lack Of Progressive Overload Loading when working to overcome pain or injury does not need to be complex, but it should be progressive. I see A LOT of pain & injury flare-ups this time of year from skiers & riders. If you need guidance on how to get out of pain so you can get back on snow & slay the rest of the season, reach out🤘🏻 #skiinjuryprevention #skiinjury #snowboardinjury #snowboarding #skiing

These could hold you back OR unlock your potential💀 As a strength & performance coach who has worked with recreational + competitive skiers + snowboarders over the last 10 years…….Ive seen some shit. Weaknesses & restrictions in the body not only alter our body’s ability to move efficiently, but it also impacts confidence to charge hard. If your knees are feeling weak or you have a bit of twingey back pain, you are probably going to hold back. This not only limits your capabilities, but most importantly, your FREEDOM on the snow. Throughout my coaching career Ive helped hundreds of athletes optimize their performance, reduce risk of injury, and get out of chronic pain cycles. I recently created a FAST & FREE assessment for skiers & riders to utilize as an inexpensive way to check in on common weaknesses I see over & over again in the ski & snowboard community. You can head to the link in my bio to grab it so you can see how you measure up🚀 The assessment has been built to quickly pinpoint your restrictions & weaknesses before giving you the exact exercises you need to start targeting those areas! ❌Stop letting fear of injury, pain, or lack of confidence on snow hold you back. Take the assessment, confront your weaknesses head on, and start taking steps to overcome them👊🏻 Questions? Hit me up in the DMs✌🏻 #skiing #snowboarding #splitboarding #injuryriskassessment #skiinjuryprevention #snowboardinjuryprevention #shredtillyadead

Feeling burnt out halfway through your season👀 What can you do to stay strong & fresh for skiing + snowboarding without feeling like you are constantly being hit by a dump truck every week? 1. DO NOT skip your recovery work - mobility, walking, sleep, balanced nutrition, hydration, stress management, R E S T, all play into you body’s ability to recover between days on the snow. 2. Keep your training volume LOW. High amounts of sets & reps in the gym on top of skiing & snowboarding is a recipe for injury & burnout. Lift heavy, but keep it short & sweet. Unless you are doing bicep curlz, then go all in💪🏼 3. If you are feeling overwhelmed with what to do, you need to find YOUR biggest weaknesses & restrictions first so you know where to spend your time wisely. Exercises on IG are great but they have no direction. So what can you do to target & simplify what your body needs to finish the season strong, energized, & pain-free? Download my FREE injury risk assessment to pinpoint weaknesses, deficiencies, & start taking steps to overcome them with my customized exercise protocols. Slap that link in my bio🫶🏻so you can start simplifying & start moving in the right direction. If you have no direction, you’ll continue the cycle of burnout & overwhelm. Flip the switch. Its time to level up🔥

🔥5 Min SHREDDD Warm-Up🔥 If you’ve been here for awhile you know I don’t believe in “warmup runs”…..especially on a pow day. If you want to hit the snow feeling 💯, get after these moves👇🏻 1. Ankle Drivers 2. Oblique Openers 3. Deep Squat Rotations + Hip Lifts Make sure to save this warmup so you can come back to it before your next shred sesh. Prep Yoself Before You Wreck Yoself💀 Keep sending it crew🤘🏻 #skiing #snowboarding #skiwarmup #snowboardwarmup #warmup #shredtillyadead

3 Benefits Of Lifting For Skiers & Riders👇🏻 1. “Prevent” Injury: Joint/Tissue Integrity Strength is protective. Period. Lifting weights on a year round basis increases both the size & strength of our connective tissues (the ligaments & tendons between bones & muscle) This means you are less likely to strain/tear those precious ligaments such as the MCL, ACL, ect. 2. Increased POWER No one wants to feel slow, heavy, and weak on the snow. Thats no fun. Strength training, especially movements that work tempo with lighter loads & explosiveness will translate to more explosiveness on the mountain. Bigger pops, stronger turns, and quicker reaction times are on the other side of a consistent strength routine. 3. C O N F I D E N C E People who are weak will ski/ride timid. They will avoid certain aspects of the mountain. Being strong in your body means you are aware that your body is not fragile. When you feel solid in your body you will probably notice you start sending things without even thinking about it. Being strong has powers beyond our conscious capacity. The big thing to note, is that strength training should NOT interfere with your skiing or riding. It should ENHANCE it. If lifting leaves you too sore or tired to ski or ride, you need to make some changes. Questions on lifting during the winter to prevent excessive fatigue & burnout??? Drop a comment or DM✌🏻 📸 @bh_brand_co

FREE Injury Assessment & Workshop👇🏻 Dealing with pain during & after skiing or riding? Always afraid you are going to hurt yourself? Want to see where you are vulnerable to injury? Grab my FREE assessment that has been built to quickly pinpoint your restrictions & weaknesses before giving you the exact exercises you need to start targeting those areas. I believe in finding weaknesses and targeting them HEAD ON. If you don’t know where your weaknesses lie, you don’t know where to focus your time. This often leads to confusion, frustration, and tons of wasted time spinnnnnin those brain wheels🫠 Throughout my coaching career, I have conducted hundreds of injury risk assessments to help athletes optimize their training, reduce risk of injury, and get out of chronic pain cycles. This assessment includes 5 moves that will test the MOST common weaknesses & restrictions I see holding back both skiers & snowboarders. Head to the link in my bio to snag it @mtnedgeperformance The assessment will only be available for a limited time because I have a lil SURPRISE waiting for those who download it :) Cheers to giving a damn✌🏻

🔥Neck Pain Relief🔥 These are my go mobs to hit after slammin’ the noggin’ or just a really good pow day🫨 If you are feeling pain and/or stiffness through your neck, these are for you👊🏻 1. Anterior Neck Mob: 2-5 min/side 2. Posterior Neck Mob: 2-5 min/side Both of these are going to give you wayy more relief than just a simple head tilt neck stretch. Is it pleasant? No. But neither is a jacked up neck. Do these while watching TV or in the car on the way up to the mountain. The key is to move slowww as you work to relieve stiff tissues. This hasn’t been my worst slam but it did rock me last weekend. What’s been one of your biggest slams this year? #ski #snowboard #skiing #snowboard #skirecovery #snowboardrecovery #whiplash #whiplashrecovery #neckpain #neckrecovery #skiinjury#shredtillyadead

Over the last 10 years, I’ve dove into the depths of program design. I’ve followed programs, designed them, and tweaked them over & over again. I’ve been lucky enough to work with both recreational & competitive skiers & snowboarders with disciplines in: -slopestyle -big mountain/freeride -boardercross -ski mountaineering -super-g -cross country -giant slalom -backcountry -ski jumping Efficient program design is all about making sure athletes feel & perform good on the snow while making consistent progress over time. Anyone can get wins from training for 4 weeks - but what about the long game? Have you tweaked anything in your training over the years to better serve you as a skier and/or snowboarder?

My top 3 plyometrics for skiers & riders👇🏻 1. Lateral Reactive Bounds 2. Eyes Up Single Leg Hops 3. Hop To Bound Sticks Why do I love these? 1. They all incorporate power, coordination, strength, AND stability. Efficiency at its finest🤌🏻 2. They are ALL going to significantly decrease your risk of knee pain or season ending injuries like ACL tears & MCL sprains. 3. They are ALL going to help you feel like a MF powerhouse on the snow. AKA more poppy & reactive in changing snow conditions. 4. They increase overall body awareness which boosts confidence on the snow. When you are in tune with what your body is capable of doing, your whole world opens up. This is where progression & the magic happens🔥 As for ALL power work, these should be done only AFTER you have built a solid base of strength & stability. Questions on how to work up to these or how to incorporate them into your season without feeling too sore to ski/ride? Drop a comment below👇🏻 H A P P Y. S H R E D D I N G!! #skiing #skiexercises #skitraining #snowboardexercises #snowboardtraining #shredtillyadead #plyometrics #plyometrictraining

Foot Pain Protocol🐾 If someone comes to me with foot pain, these are the 3 things Im going to look at first👇🏻 1. GEAR If your boots are too big, you will feel the need to crank that shit down to keep your foot from bangin’ around. If you rule everything else out, might be time to get some new boots or insoles. Go to a local pro shop so they can help you out🤘🏻 2. Smash Yo Feet Whether you have residual pain from skiing/riding or your feet just feel tight, this is a solid move to get after ALL winter long. Restore those muscles & watch that pain drift away. I hit these almost everyday and EVERYDAY im like damn…thats good. Aim for 2 min/side. 3. GET STRONG At the end of the day, if you are weak, you WILL have more pain & injuries poppin’ up throughout the season. I highly recommend people train barefoot or with minimalistic shoes to strengthen the intrinsic muscles of the feet & improve the stability of the arch. All of this work on the smaller stabilizer muscles will directly translate to better (and more fun) skiing/riding in the mountains. Have you dealt with foot pain? Let me know in the comments what you did to overcome it!!✌🏻 ⛷️ @mer_kurtz #skiing #snowboarding #skipain #snowboardpain #footpain #footpainrelief #skitouring #splitboarding #shredtillyadead #slcut #slctraining

SUNDAZE…. Every Sunday I reach out to my athletes & check in to plan for the week ahead. Some things we usually dive into👇🏻 How’s the body feelin? Fatigue levels? Are you skiing/riding? Any storms in the forecast? Any work or travel plans that might make your schedule look a bit different this week? When you take 10 minutes to plan for the week ahead, you can start taking action on the things that matter most. Priorities can shift week to week, taking time to plug in training days, CHILL time, and days on the mountain is key to stay progressing while preventing burnout throughout the winter. Can plans change mid week? HELL YES. But now you’ve just gotta make minor tweaks instead of an anxiety infested life overhaul. Sit down and prioritize some shit. What do you need to tweak this week based on storms, how your body feels & your life sched??? TUNE IN✌🏻 📸 @bh_brand_co

Get a little too “pitted” last week😂 Me too. The #1 thing I hear on the lift & skin-track these days is, “my back, my legs, my neck, my knees, are SORE” Which is why I created a FREE recovery sesh for skiers & snowboarders that targets these exact areas. Its hard to know what to do to help ease the pain & soreness after a day of carnage. And let me tell you this..straight up stretching doesn’t get the recovery juices flowin’ like mobility & dynamic movements can🕺🏻 My recovery sesh is 10-15 minutes of TARGETED movements that will give you the most bang for your buck when it comes to easing soreness, stiff joints, and muscle pain. Recovery doesn’t have to take forever, you just need to know where to focus your efforts. Tap the link in my bio @mtnedgeperformance to get after it & start feeling like a supple panda ASAP. Todays the LAST DAY though so don’t sleep on it🫶🏻 Cheers to slayin’ yall🤘🏻 #skiing #snowboarding #skirecovery #snowboardrecovery #skimobility #snowboardmobility #feelgood #shredtillyadead

KEEPIN👏🏻 IT👏🏻 SIMPLE👏🏻 My favorite way to get recovery work in between days on the snow is to: A. Follow a guided session so I can turn my brain off. B. Pick 2 moves that hit EVERYTHING - aka these🤌🏻 There are 3 key areas of the body skiers & snowboarders need to keep buttered up in between days on the snow to stay healthy & injury free & that is the: ✔️ANKLES ✔️HIPS ✔️T-Spine These 2 hit all of those things, real heavy hitters. Do these consistently and your joints, tendons, ligaments and cartilage will be happy little butterflies. Stop making recovery work so complicated. If you can’t seem to do recovery on your own, DO IT WITH ME🫶🏻 - head to the link in my bio for a FREE recovery session, available until this Sunday! Just hit play & drop in🌴 If you need a breakdown or modification on any of these movements, leave a comment below! SAVE, SHARE, GET AFTER IT🤘🏻 #skiing #snowboarding #skirecovery #snowboardrecovery

Ya ever notice the CHILL in professional snowboarders who rip pow? There’s a reason for it. How do you set up your bindings on a pow day? #snowboarding

Feeling SUPER grateful today & everyday for the BAD ASS shredders I get to connect with on this platform. I’ve been inspired by SO MANY Mtn Edge athletes over the years who have challenged their mental & physical capabilities whether that’s via races, competitions, injury comebacks, or personal goals. I’m a huge believer in the power of movement & what it can do for the mind, body, and soul. My mission is to help people explore what they are truly capable of both in the mountains & in their daily lives, no matter their age or injury history. Because at the end of the day, movement has the power to expand our capacity to go beyond our perceived limitations. It opens up our ability to explore, push past barriers, and become mentally stronger. It allows us to experience a whole other dimension really🤯 So whether you are new here or apart of the OG crew, thanks for being in this lil corner of the interwebs with me🫶🏻 Would LOVE to hear where you are tuning in from in this big/little world of ours below!!✌🏻👇🏻

50% of people that come to me due to chronic pain, injury, burnout, or stagnation are DOING TOO MUCH. If you are trying to do “all the right movements” that you see on the internet but not seeing any changes in regards to pain or progress…. WHAT YOU ARE DOING IS NOT WORKING⚖️ Part of my job as a coach is to collaborate with athletes on what they are currently doing and REFINE it. That usually involves some kind of subtraction and/or overcoming more complex obstacles. Bc you see, if you are dealing with chronic pain, injury, or burnout, the exercises you do and your training routine are just a piece of a larger puzzle. If you are not accounting for: ✔️Personal Stressors ✔️Hours On Snow ✔️Daily Movement Or Lack Thereof ✔️Training Loads ✔️Prior Injuries ✔️Seasonal Periodization ✔️Movement Mechanics ✔️Sleep ✔️Nutrition ✔️Mental Health ect. You are missing the larger picture. Sick of dealing with chronic pain, injuries, or burnout? Want to get back to skiing/riding & actually feel good? Send me a DM🤘🏻 Whether you are a recreational or competitive skiers/snowboarder, I can help. #skiing #snowboarding #shredtillyadead

Pow days when all the homies are in town hit different🫶🏻 Thank you snow gods and Thank you snowboarding @leognard1080 @steezymcbeef @brightonresort @solitudemountain #snowboarding #brightonresort #solituderesort #snowboarding #snowboard #snowboardgirl #bigcottonwoodcanyon

Powder shreddddin is in full swing, and I dont know about you, but after 3 days of rippin’ around my back is FEELIN’ it. Although powder days usually start with nice floaty turns, they usually end up BUMPY…which can leave the back feeling tense, stiff, and ‘rickety’😭 This is a SUPER simple set you can get after if your back is feeling a bit crunched up after a day on the snow. We start with deep breathing to down-regulate the nervous system. This allows you to RELAX tense muscles that could be causing you pain & stiffness. Focus on breathing in through the nose to expand the belly. On the exhale, consciously focus on relaxing your back muscles🤘🏻 Follow it up with a scorpion, making sure to press up in a pain-free range of motion. Want in on a guided recovery session built to help skiers & riders reduce stiffness after a day on the snow? Head to the link in my bio for a FREE sesh👊🏻 #skirecovery #skiing #snowboardrecovery #snowboarding #powday #powdayrecovery #shredtillyadead #brightonresort

Prep yoself before you wreck yoself💀 I believe in quick, effective warmups, especiallly on pow days. This allows the body to go full send when it counts most, those first few untouched laps. You can hit this at the car, in the parking lot, or in the locker room. Need a recovery sesh to relieve stiff muscles AFTER a long day on the mountain? Tap into my FREE recovery session link in bio 👉🏻 @mtnedgeperformance Shred on my friends👊🏻 #skiing #snowboarding #shredtillyadead #brightonutah #brightonresort

Power up. Ride dream lines. Rip with confidence. THIS is what I want for you this winter. One of my go-to in season movements for skiers & riders, especialllyyy those who rip backcountry terrain, is the loaded march. Its a solid move that hits a variety of muscles, most importantly, those that support the spine & pelvis. These supportive muscles aid the body during long treks uphill & promote effective power transfer when going downhill. When training throughout the winter, its all about choosing movements that give you the most bang for your buck so you can spend more time in the mountains & less time nursing injuries. How to use them👇🏻 Add these into the end of a training session as accessory work or do them as a stand alone sesh! Aim for 2-4 sets of 30-90 seconds! Adding these into your routine 1-2x per week is all you need to start seeing major benefits on the snow. Coaching Cues👇🏻 As you move, think about standing TALL while squeezing the glute on your supporting leg. Move with control and stabilize on each rep. These are only 3 of MANY march variations. Get creative, explore, and test your capabilities🤘🏻 #skiing #snowboarding #skiexercises #snowboardexercises #injuryprevention #skittainer #snowboardtrainer #skirehab #snowboardrehab #splitboarding #backcountryskiing #backcountrysnowboarding #touringadventure #shredtillyadead #skiutah

We’ve all fallen victim to pushing the line a bit too far… Whether thats because the snow was just “too damn good” to rest or you’ve just been “pushing through” because you think thats the norm. These symptoms are a result of CUMULATIVE fatigue. It is not until we recognize the symptoms that we can actually start to recover. SO, check in with me quick. How you feelin? When these symptoms go unchecked, horrible things start to happen👇🏻 ❌Pain & Injuries, everywhere. ❌The immune system takes a huge hit & susceptibility to sickness skyrockets. ❌Reaction times significantly decrease, which can mean life & death in the mountains. ❌Depression spikes & mental health suffers. ❌You might feel to drained or unmotivated to even get out to ski/ride. All of these things limit your ability to ski/snowboard and your ability to ENJOY your time on the snow. If you are noticing these symptoms, its time to start prioritizing yourself & your recovery. The more you ignore, the more time it will take for you to get out of the hole. Need help staying on top of your recovery? Or just need to restore stiff, sore muscles after a day on the mountain? I just created a FREE recovery sesh that you can access right now. Head to the link in my bio @mtnedgeperformance to snag it. Cheers to feeling good, taking care of yourself, and spending more time in the mountains this winter🖤 #skiing #snowboarding #ski #snowboard #après #skirecovery #skirecoverysession #snowboardrecovery #snowboardrecoverysesh #snowboardgirl #skitouring #skiingislife #snowboardinglife

We playin’ the long game crew, and this party is just getting started🤘🏻 Recovery is non-negotiable for skiers & riders who want to stay injury free, have more fun, and enjoy a LONG winter season. The good thing is, the best kind of recovery is FREE! 1. Sleep 2. Intentional planned rest 3. Stress management 4. Recovery classes from yours truly✌🏻 It can be hard to know “what to do” in between days on the snow when your body is feeling crunchy & sore. That’s why I created a 15 min recovery session that covers everything you need to restore stiff muscles so you can butter yourself up, recover quickly, and spend more time in the mountains. I recommend using this guided recovery session 2-3x/week, especially after long days on the snow. GO GRAB IT NOW (link in bio) & explore what your body is capable of🔥 #skiing #skirecovery #snowboarding #snowboardrecovery #shredtillyadead #après #skitouring #skigirl #snowboardgirl #snowboarder #skier #bigcottonwoodcanyon #brightonresort

There’s nothin’ better than saying “fuck it”, cancelling plans or CALLING IN SICK, and heading straight for the mountains🤘🏻 Yesterday I got a message from a Mtn Edge athlete that said: “Cleared my schedule to ski some long runs tomorrow.” And right after that I got another message that said, “Taking the afternoon off tomorrow to go ride! Super stoked to soak in some sunshine🤗” These messages make my heart so happy. Its what we are here for. Don’t forget to live a litttle yall. Life’s too short to grind & grind throughout the winter🫶🏻 Tag the homie you would do this with💀

🔥🔥BULLETPROOF KNEES🔥🔥 We all want em. Mastering landing mechanics through single leg hop & stick progressions is an AWESOME way to bulletproof the knees so you can confidently send whatever the F you want this season. What level are you on? 1. Single Leg Snap Down 2. Single Leg Pop Stick 3. Single Leg Forward Hop Stick 4. Single Leg Hurdle Hop Stick Key here is to SLOW TF DOWN & tune into alignment. Make sure you can stabilize without the foot, ankle, knee, or hip caving inwards before moving to the next progression. How can you tell? 1. Mirrors 2. Film yourself from the front & side Save for later & tag a homie who always complains about their kneezz💀 You arent too old to keep sending it, I promise🫶🏻 Cheers to keeping the knees strong, & GET OUT THERE👊🏻 #skiing #snowboarding #skiaclinjury #aclrecovery #aclinjuryprevention #kneepain #kneepainexercises #skiexercises #skikneepain #snowboardinjury #snowboardexercises #skittaining #snowboardtraining #kneepain #skistrength #snowboardstrength #shredtillyadead

January SHOWED UP in the Wasatch. Reflecting on a solid month of shreddd & learning that Im a huge fan of the snow saw🔪 Sending all the vibes to the snow gods for a DEEP February. This party is just getting started🤘🏻

Stop looking for the #1 exercise to build stronger knees. It doesnt exist - despite what you might see on IG… As we ALL know, there’s no way to completely eliminate knee injuries from skiing & snowboarding. It’s a high risk sport/art/lifestyle. However, you CAN significantly reduce your risk of ACL & other knee injuries so you don’t have to spend the rest of your season on the couch. A few things you can do throughout the season to mitigate pain/injury risk👇🏻 1. Dont stop strength training. 2. Include balance & stability work to challenge your stabilizers. 3. Get yo damn sleep! 4. Don’t forget to REST. 5. Take care of your mental well-being. 6. Don’t send cliffs you cant handle. 7. EAT. Keep those protein levels up, eat the rainbow, & don’t skip the carbs. We’ve got a LONG season ahead yall. Stay healthy out there👊🏻 Injured and tryna get back on the snow ASAP? I can help, just reach out! #aclprevention #aclinjury #skiing #snowboarding

THANK YOU MILLY FOR PROVIDING THE GOODZ🙏🏼 @brightonresort

i talk to SO MANY skiers and snowboarders that have to cut their days or season short due to pain, injury, or burnout. IT DOESNT HAVE TO HAPPEN TO YOU💀 The 3 keys for having durability & longevity throughout the season (from my experience as a strength coach): 1. Do yo damn strength work. It is SO vital that you are doing strength work that enhances your season, not taking away from it. High volume & high fatigue training programs that would see from Crossfit, Bodybuilding, HIIT, or Powerlifting style coaches will wreck your shit. Make sure your training program matches your seasonal goals. 2. FUEL UP - before, during, and after your sessions. Not eating enough DURING a day on the snow will impact how you feel in the days following. Do you want to feel crushed or ready to rip???? Want more info & inspo in this area? Go follow @ownitnutrition & @senditsportsnutrition right now. 3. Take care of your body. If you want your body to be able to do kick-ass things on the snow, don’t neglect it. Aim to hit mobility & tissue work throughout your week to manage stiff & sore muscles. AND DONT IGNORE your aches & pains. —————————————————————- Today is the LAST DAY to sign up for IN-SEASON training with the Mtn Edge crew. Link in BIO🧨 If you want a strength program that will help enhance your season without taking away from your days on the snow👇🏻 Recovery sessions to work through stiff & sore muscles throughout the season👇🏻 and guidance & support along the way👇🏻 This is for you! Enrollment ends tonight at midnight! Cheers to pushing progression🤘🏻 #ski #snowboarding #skitrain #skitraining #snowboardtraining #snowboardexercises #snowboardprograms #skiprogram #skirecovery #snowboardrecovery

Come train with me and the rest of the Mtn Edge Crew throughout the rest of the season! 🔗 in bio to tap in : IN-SEASON TRAINING We start next week👊🏻 #shredtillyadead **Open to skiers & snowboarders of all training levels

🔥TODAY’S CHALLENGE🔥 Try this hop variation either single leg or double with your eyes on the floor. Then try it again with your eyes up. Then try it again with your eyes closed. What do you notice? Any differences from the right vs. left leg?? Stay objective & just observe. What did you notice?

Tis the season to SHREDDDD🤘🏻 Training throughout the winter is ESSENTIAL if you want to maintain a happy & healthy body. Although this session is mostly reactive power & strength work, in season focus should also prioritize soft tissue work & mobility to counteract the wear and tear that can come from skiing/riding. Carving out the time throughout the season to get this work in will 100%: 🔥decrease your risk of injury 🔥increase confidence & mental edge in the mountains 🔥Maintain strength and speed of reactions (think faster turn initiation & overcoming unstable terrain) 🔥Keep your body happy & pain-free. THE SESH👇🏻 Warmup: -move dynamically Prep: -pogos & headbangs Reactive Power: 3x -Diagonal Reactive Bounds x 5/side -Split Jerk Variation x 4/side Strength: 4x -Lateral Lunge Clean (variation) x5/side -Incline Bench x 8 -Gorilla Row x 6/side Looking for a well thought out program to tie into your ski/snowboard season that won’t burn your shit to the ground? Come join me & other skiers/riders in my IN-SEASON training program. LINK IN BIO @mtnedgeperformance We will be thriving this winter - I hope you will be too🫶🏻 #skiing #snowboarding #skitraining #snowboardtraining #skiexercises #snowboardexercises #skitouring #splitboarding #bigcottonwoodcanyon #littlecottonwoodcanyon #shredtillyadead #girlswhoshred #skiingisfun #snowboardingseason #skiingseason #snowboardgirl #skigirl #winterishere #slcut #skiutah #saltlakecity

The truth is…. There’s no “1 right exercise” to address localized pain - BUT mobilizing tight & stiff tissues above & below the painful area can be a good place to start. This week I had an athlete ask what they could do for ankle pain that popped up after a day of touring. I immediately said, smash the shins & feet! Then hit some mobility. A few key things to tune into when smashing: 1. MOVE SLOW 2. When you find a tight spot, try contracting your muscle for 3 seconds and then relaxing for 5 seconds to release tight tissues. 3. Aim to spend 2-5 min on one side. Lets be clear - these are AWESOME to do as a form of ‘body maintenance’ even if you dont have pain. BUT if pain does pop up, you know where to start. Want more insider tips on how to deal with your aches/pains throughout the season? Join IN-SEASON strength! I’ll be breaking down how to overcome common aches, pains, and soreness that inevitably come up throughout the winter season. LINK IN BIO @mtnedgeperformance SHOW YOUR TISSUES SOME LOVE🖤 and they will love you back. Do you have a lacrosse ball collection? Have you tried these before?? #skirecovery #snowboardrecovery #skiexercises #skitricks #skitraining #snowboardexercises #snowboardtraining #skiing #snowboarding #thirtytwosnowboarding #footpain #kneepainrelief #shinpainrelief #tissuesmash #girlswhoshred #shredtillyadead #skitouring #splitboarding

IN SEASON TRAINING IS NOW OPEN🔥andddd we start training January 15th I AM FUCKING STOKED because A. I love training & connecting with y’all in a closed group. B. Im personally ready to follow a program so I can turn my brain off for a bit. C. Im ready to be durable AF this winter. I've got BIG plans to get out as much as possible and am not tryna be sitting on the couch while I watch everyone else get after it. In season training is special, because its the only time of the year when strength training takes a backseat and skiing/snowboarding becomes THE MAIN SHOW. If you think training throughout the season is going to leave you feeling too sore & fatigued to go hard on the snow, you are wrong my friend. Building durability throughout the season can help prevent aches/pains from popping up while helping you feel FRESH for whatever trips (spontaneous or not) you have on the schedule. Imagine being able to go ANYWHERE you want (resort or backcountry) without worrying if your body can "handle it" Imagine having less aches/pains keeping you from saying YES to a day on the mountain with your friends. Imagine feeling good both mentally AND physically in between days on the snow. THAT is what in-season training delivers. A training program BUILT for skiers & snowboarders BY a skiier & snowboarder who also happens to be a strength coach with over 10 years of experience. Register via the link in my bio & use code SHRED35 at checkout for a discount! Deal ends Wednesday, January 10th and we start training on January 15th LINK IN BIO @mtnedgeperformance

🔥HOT TAKE: Contrary to popular belief, training throughout the winter can ENHANCE your season, giving you MORE days on the snow. I’m not talking loads of burpees and assault bike intervals. Im talking strategic strength & recovery. The absolute WORST thing is being sidelined due to injury - especially when it’s dumping. i’ve been there💀it sucks. The thing about training throughout the winter is that it should look DIFFERENT than what you did to PREPARE for the season. Research shows that just 2 days of strength training a week in-season can increase muscle & connective tissue strength while significantly reducing risk of injury. So what SHOULD training look like throughout the winter? 🔥MORE recovery sessions that focus on mobility, tissue work, and nervous system regulation. 🔥Low volume strength that helps you maintain reactive strength, power, and stability. 🔥Limited eccentric loading and new complex exercises that can cause excessive muscle soreness. The thing I want for YOU throughout the season is to: A. Be durable AF B. Spend MORE time in the mountains You cant do that if you are in pain or injured. If you want to hop on the durability train & learn how to BALANCE strength, recovery, and shred - i invite you to join my in-season strength program (link in bio). This program is for skiers & snowboarders who want to maintain strength throughout the season without pain or injuries holding them back. Sound right up your alley? Drop a 💀 in my DMs and I’ll send ya an extra discount code (today only). Cheers to slayin’ this season👊🏻 #skiing #snowboarding #skitraining #snowboardtraining #skiexercises #snowboardexercises #skiutah #girlswhoshred #freerideski #freeridesnowboard #littlecottonwoodcanyon #bigcottonwoodcanyon #skitouring #splitboarding #shredtillyadead

A common question I’ve been getting recently is “What are some good exercises to do throughout the winter?” SPLIT SQUATS are always in my top 5🤌🏻 Why? 1. Anyone can do them, with or without gym access. 2. You can easily manage volume/intensity based on storm cycles to keep the legs feeling fresh. 3. They are a great unilateral exercise to keep BOTH legs strong & stable. Significant assymetries between the right & left can cause pain & put you at an increased risk of injury on the snow. PLUS - there are LOADS of variations to play with to keep things fun & challenging. What’s one move you don’t go without during the winter?👇🏻 Tryna build & maintain strength throughout the season without pain or injuries holding you back? The Mtn Edge crew is starting in-season training Jan. 15 and I would LOVE for you to join us! Head to the link in my bio to learn more & sign up for the waitlist! Registration opens Monday, but spots are limited. Stay shreddy🤘🏻 #skiing #snowboarding #skiexercises #snowboardexercises #skitraining #snowboardtraining #girlswhoride #girlswhosnowboard #girlswhoski #shredtillyadead #skirecovery #snowboardseason #slcut

TIS THE SEASON 🧨 For In Season Strength Training! I created this program last year after getting a lot of questions from skiers & riders about how to train throughout the winter without feeling burnt out all the time. Its back again but BETTER & wayyy more robust. If you want to shred throughout the entire season without feeling beat up, strength training is a must, BUT with specific dosages in mind. Most people stop training throughout the winter to save time & energy for more days on the snow. But what you might not realize is that: 1. You should NOT stop training completely during the winter months, but your training should CHANGE. 2. There IS a way to manage your training throughout the winter to prevent fatigue & prioritize time on the snow. Most shredders I talk to that stop training throughout the winter season notice a significant drop in their strength, start to feel aches/pains pop up, and feel "stale" on the snow. Worst part is, if you stop training completely over the season, it takes 3x as long to build it back up once the season is over and you feel behind going into things like mountain biking, trail running, skating, mud slidin’, ect. come spring. THIS IS NOT THE WAY YALL! I want you to feel like a motherfucking BOSS throughout the winter - because THIS IS WHAT WE LIVE FOR! That's why I created this program and THIS IS WHY I want you to join the crew. Swipe to see what's its all about and head to the link in my bio so you can slap your name on the waitlist to get extra extra discounts before the program drops on Monday, Jan. 8. Cheers to big pow days, sunny laps with friends, and good times ahead. #skiing #snowboarding #trainingforskiing #trainingforsnowboarding #skiexercises #skiingexercises #snowboardexercises #snowboardingisrad #girlswhoride #shredtillyadead #skitraining #skirecovery #snowboardrecovery

Ice baths are overrated💀 And I hate going to public gyms. If you resonate, join the club. Just because you don’t snort pre-workout, lift heavy shit, or compete at a high level, doesn’t mean you aren’t an athlete. The ACTUAL definition (according to Merriam-Webster’s dictionary) of an athlete is: “a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina.” If you ski and/or snowboard, you are A. Skilled B. Required to exert strength, agility, & stamina to move up AND down mountains However, my definition of an athlete is a bit different. To me, an athlete is anyone who: 🔥pushes the mental & physical limits of the human body 🔥strives to be better in a sport or activity they like 🔥trains to perform better 🔥is dedicated to their craft 🔥trains hard, recovers harder, and works towards goals, despite setbacks 🔥knows success doesnt come easily 🔥prioritizes their life around training for short & long term health, well-being, and longevity in their sport Being an athlete isnt just for those who are out there winning medals and training 5+ days a week. If you have the grit to show up even when times are tough and continue to work towards your goals- whether thats on or off the snow….. You are an athlete. Welcome to the club. Now go OWN IT👊🏻 Pop quiz: what mountain is in the background👀 #strengthcoach #skiing #snowboarding #brightonut #brightonresort #shredtillyadead #skitraining #snowboardtraining #skiexercises #snowboardexercises #psa

FINALLY🎉 The forecast is looking snowy, Im feeling like myself again after getting sick, and officially pain-free from a hip flexor/groin strain 2 weeks ago. Feeling STOKED to get back to the mountains and ramp around @brightonresort Maybe a few backcountry adventures as well👀 Do you have snow yet? Where are you skiing/riding next?? Coming to Utah? LETS RIDE! Im always down to connect and take some laps. 📸 @bh_brand_co

Do you train STABILITY👀 Training stability from the ground up can help improve your ability to produce power on the snow, increase your movement confidence, and limit risk of injuries. When you feel stable in your body, you perceive the world differently. Hence, you feel more confident to rip hard & push progression on the snow. The key with stability work is: A. Take yo shoes off or train with zero drop minimal shoes so you can FEEL & really grip into the floor. B. SLOW DOWN - passively going through the motions is just a waste of time. Tune into the muscles that are actively stabilizing your entire body through the feet, hips, glutes, and core! Save these to throw into your next training session! If you are a skier/rider who trains stability, what are your favorite moves to get after? Cheers to getting after it this season🤘🏻 #stabilitytraining #skiexercises #snowboardexercises #snowboardtraining #skitraining #bulletproofknees #bulletproofback #shredtillyadead #skiing #snowboarding #thirtytwosnowboarding #bigcottonwoodcanyon #brightonresort

DAMN 2023. Thanks for the good times🎉 Lil’ adventure recap: January: First time getting out in the backcountry. This has been a LONG TERM goal. Thanks to @travieb801 for showin us the ropes. Feb: JAPOOWWW! March: Avy courses, touring, exploring, and enjoying the record breaking snowfall in Utah. April: Sistershreddd 🖤 @sr_myers May: 27 hours in Switz thanks to @captainpuddleducks for the ride😎 June: Lush trail runs in the Wasatch w/ Leo July: Peak baggin’ & still playin in the snow August: 1st backpacking trip. Idaho is rad. Thanks to @halfablast for the good times, always. September: 1st metal concert & bike sesh with THE legend, Sean Henke October: SISTAHOOOD SKATE🛹 November: 1st scuba dive adventure in Mexico. Where should we go next?? December: PARK LAPS Happy New Year Y’all. I am so grateful & STOKED you are here🤗 Cheers to more bad ass experiences in 2024!

Most back pain that flares up after skiing or snowboarding is due to overuse, weakness, and stress on surrounding muscles, tendons, and ligaments. Your body puts in the WORK with every. single. run. —even if you are just getting after a few cruiser laps. Specifically, your spine has to keep you upright & stable while resisting forces through ALL types of terrain. WHO DO YOU THINK SUPPORTS YOUR ASS through all of this? Your deep abdominal & spinal stabilizers. Not as “sexy” as biceps I know. If you lack strength, mobility, & stability through the the core, lumbar spine, and hips - your support system crumbles and pain can flare up. This is a move I give to basically ALL of my athletes to help get out of the pain cave & prevent back pain in the future. Key Coaching Cues👇🏻 ✔️Keep your ribcage down & spine pressed into the floor as you lower. ✔️Lower with C O N T R O L (toes up to the shin!!) ✔️Exhale to drive back up with power & intent. Aim for 5-10 reps/side to start! Send to a homie who always cancels on you because of their back 💀 and follow for more SHRED TILL YA DEAD training tips! Get after it my friends🤘🏻

single leg stability moves you need to try🤌🏻 1. Create Power 2. Dial Coordination 3. Challenge your ability to dissociate 4. Move in multiple planes 5. EXPLORE what your body is capable of These are solid accessory moves that target smaller stabilizer muscles to support happy & healthy shred joints. Add them into a training session as accessory work or as a stand alone sesh before or after hitting the mountain✌🏻 oh and pro tip for creating more power with slam balls: spit on that shit💀 and clean it after save & share with someone you want to try these with!

Hips feeling tight on the way up?👀 I’ve been there🤷🏻‍♀️ and I know it kills the vibe. Your first instinct might be to stretch, but that will only bring you temporary relief. Oftentimes tightness in the front & side of the hips can be due to weakness & limited range of motion. If you want to stop fighting the tightness, START STRENGTHENING THAT MEAT🥩 Although the hip flexors are a prime mover when it comes to uphill travel, its important to include strength work through the glutes, adductors, and abductors as well. Having strong muscles surrounding your pelvis allows your hips to move effectively without pain or tightness. Hip Focused Work👇🏻 ✔️Side Plank If you cant hold a side plank for 30 seconds, your glutes & hips are weak. Work up to a 60 second side plank hold before adding leg lifts. ✔️Glute Bridge March Focus on keeping your hips LEVEL as you transition from one side to the other. Hold 1 leg at 90 degrees for 3 seconds while squeezing the glute on your supporting leg. ✔️Front Rack March This is a GREAT move that will challenge your dynamic stability while strengthening your hips & glutes. Add a 3-5 second hold at the top while driving down into the floor with your standing leg. GET TALL👊🏻 Thanks @_moose_springsteen for the awesome question!! Have a question you want me to dive into? Send me a DM! Stay Strong & GET OUT THERE🏔️ #hipstrength #hipflexorstrength #tighthips #tighthipflexors #tighthipsrelief #skiing #snowboarding #touring #skitouring #splitboarding #skitouringexercises #skiexercises #skitraining #snowboardtraining #snowboardexercises

A few warmup moves to supercharge your shred🤪 Before I put the gear in the car, Im moving for 10 minutes. Why? I know this small amount of effort will increase power output on the snow, reduce my risk of strains & other injuries, reduce stiffness, and I ALWAYS feel better in my body afterwards. ALWAYS. 3 Key Area To Hit In Every Shredders Warm-Up: 1. Hips 2. Ankles 3. T-Spine The thing about warm-ups…. 1. Keep em simple. 2. Use your knowledge bank of movement to EXPLORE areas of tightness in your body. This can change day to day so tune in. 3. Again, dont neglect the 3 keys: ankles, hips, t-spine. Throw on some high vibe tunes and get after it. Im curious……………. what are some of your go-to “warmup moves”👀 Looking for more ski/snowboard tips & tricks on how to keep your body shred ready all winter? Make sure to follow for more! I’ll be posting new warmup flows on a weekly basis throughout the winter🖤 TEAM SHREDTILLYADEAD💀 #skiwarmup #snowboardwarmup #skitraining #snowboardtraining #skiing #snowboarding #capitasnowboards #skiexercises #snowboardexercises #warmupflow #shredtillyadead #slcut

Back feeling stiff before or after hitting the mtn? Try this flow! I love incorporating the PVC pipe into my mobility & movement routine because it helps you create tension & length that you otherwise wouldn’t be able to do with just your bodyweight. Intention throughout each movement is key. Dont have a pipe? Try it with a broom or go get yoself one for $2 at Lowes or Home Depot. Share with someone who is always complaining of a stiff back on the snow! Stay shreddy my friends✌🏻 #skimobility #snowboardmobility #skiexercises #snowboardexercises #thoracicmobility #tspinemobility #shredtillyadead #skiing #snowboarding #pvcpipe #pvcflow #mobilityflow

AYO🫶🏻 Welcome to a pocket of the internet space where we value evidence based training practices for skiers & snowboarders who want to push progression & build resiliency against pain & injury. Where we focus on preparing the body & mind for the demands of shred - without “trends” creeping in to ruin the day. Here you’ll get ✔️realistic ✔️evidence based ✔️effective ✔️transferrable training strategies built FOR skiers & snowboarders BY skiers & snowboarders. Real Shit Only. Im happy you’re here✌🏻 Would love to hear where you are tuning in from in the comments🤗

Tryna heal up ASAP?👇🏻 1. DO NOT stop training! Finding ways to train while injured is crucial for speeding up the healing process, keeping your mental health in check, and making sure you don’t get deconditioned while you are injured. Cross education training can also be utilized during this time to help maintain strength & neural adaptations. 2. Get a coach to help monitor your training load! Oftentimes people do too much too soon which can set them back for weeks! By monitoring tissue load & fatigue, setbacks & reinjury rates can be significantly reduced. 3. Celebrate small wins! This will help keep motivation levels high throughout the recovery process…which can be grueling and leave you feeling discouraged. 4. Understand your healing timeline! This info will usually come from an orthopedic doc or PT. Acknowledging the timeline will allow you to fully engage in the rehab process & create a clear path forward. 5. Dial sleep & nutrition! Both of these things will help accelerate the body’s ability to recover! 6. Get to know your weaknesses. Muscle imbalances & tissue restrictions can set you up for reinjury. Make sure you are aware of what you need to focus on moving forward to help prevent another injury💀 Currently injured? Not feeling confident on the snow due to a previous iniury? Want to get back on the snow ASAP? Reach out! I can help. What advice would you give someone recovering from injury?

Oftentimes athletes come to me feeling burnt out, stuck with nagging pains, and unable to find balance to be able to “do all the things” shred, train, recover. repeat. Here’s the truth… You don’t need to be doing ALL the things. You just need to ge doing the RIGHT things for YOU. This shit is NOT easy, and is usually always going to be a work in progress. BUT it is possible, and is something I work on heavily my 1:1 & TEAM coaching athletes. So how can you find more balance without feeling like a frazzle dazzled sloth during the winter season? 1. Weekly PLANNING Put that shit on the calendar. Plug in your shred days as best you can and then plug in your recovery days & strength days from there! What are your top prirorities for the week? This is something I do with my athletes every SUNDAY to mentally prep for the week ahead. 2. Cultivate a STRONG support system Stay accountable & supported with the help of a coach, friends, and family! As a coach, I help my athletes balance & plan their schedule to maximize their quality of training - no matter whats going on with life. 3. COMMUNICATE with your friends, family, coach, and colleagues so you can make adjustments as necessary. If you have time blocked off for a recovery session, let people know. This should be non-negotiable. 4. Get Your Priorities Straight You cant do everything all at once. Set your priorities straight for the winter, the week, and/or life in general so you can stay focused on what matters most. 5. Stay FLEXIBLE This is by far the most important. Life can be CHAOS sometimes, so you need to learn how to adapt. Sleep like shit? Swap a strength session with recovery. Feeling rickety after a day on the mountain? Plug in mobility work. Getting to know when your body needs rest vs another training session vs. a solid day in the mountains is key. You got any gold nugz to keep mental & physical health balanced during the shred season? Would love to hear from ya in the comments🤗 #skiing #snowboarding #skirecovery #skitraining #skibalance #snowboardtraining #snowboardbalance #snowboardrecovery #burnoutprevention #shredtillyadead #mentalhealthmatters

“Oh it will probably just go away over the weekend” “I’ll rest when the season is over” Sound familiar? Y’all I used to be the QUEEN of pushing through pain. Not necessarily on the mountain, but in the gym. I honestly didnt see another way out so I kept trying to push through. My reality became so scewed and I just kept telling myself I’ll wait until X date to take care of it. Where did I end up? Back to back surgeries and wayy more time away from doing the things I love than I was expecting. Plus a LONG & EXPENSIVE road of rehab & recovery. The lesson here? Pain is the body’s warning signal. LISTEN TO THAT SHIT……or be ready to pay a big price. Rules to live by: ❌Don’t push through sharp pain. ✅Take care of your body and acknowledge when you need REST. ✅Reach out if pain is persistent! There are so many people that can help guide you OUT of the pain cycle. This is exactly what I help skiers & snowboarders with, and if something is out of my scope of practice, Ill try to refer out to someone who has the skillset you need. YOU do not need to suffer through the season. Need help? Reach out👊🏻

You either make up your mind to put in the work, to keep doing the things you love, or you don’t….. What are the HABITS of successful skiers & snowboarders who are rippin’ at 80, 90, and 100 years old? 1. Consistent strength training 2. Consistent stretching & mobility work 3. Nutritious, mostly whole foods diet 4. Aerobic conditioning via hiking, biking, jogging, swimming, ect. 5. MOVING EVERY DAMN DAY 6. Consistent REST & RECOVERY I am so inspired by all the shredders out there still killin’ it well into their 70s, 80s, 90s, and above. Shout out to Mtn Edge athlete, CLAUDIA, who is in her 80s, still tearin’ up @altaskiarea with no plans to stop anytime soon. Want to know her secrets? 👆🏻 I just outlined them above. Are you an 80+ shredder? Know anyone who is? Whats “their” secret sauce? #skiing #snowboarding #skitraining #snowboardtraining #skirecovery #snowboardrecovery #skiexercises #snowboardexercises #ski #skitouring #splitboarding #shredtillyadead #altaskiarea #altautah #skiutah

I’ve helped a lot of backcountry shredders get out of the viscious pain cave. You know the cave of doom that prevents you from getting out on the snow. IT SUCKS. The frustration of feeling held back from THE THING that super-charges the soul, SUCKS. So here are some basic movements to help you move in the right direction if you are dealing with back pain: 1. Lying Psoas March 2. Farmer March 3. Wall Supported Airplane 4. Step Up 5. 90/90 Sweep 6. Copenhagen Plank If you want to quit the constant struggle & create a body that allows you to do more of what you love in the mountains, follow for more free content! If you want to dive deeper and make sustainable changes, drop a DM to get in the know about 2024 coaching opportunities! #backpainrehab #skibackpain #skipain #snowboardpain #snowboardtraining #skitouring #splitboarding #skitraining #skiexercises #snowboardexercises #backpainexercises #bigcottonwoodcanyon #slcut #freeride #freeski #freerideski

LETS DEBATE✌🏻 Do you warmup before hitting the snow? Hows that been going for you? I’ve been seeing a TON of “shred” warmups on the gram recently. Here’s MY honest opinion👇🏻 Its just not realistic to spend 10-15 minutes warming up either in the parking lot or on the snow every time you go out. Period. If you ski/ride a lot you probably know that by now. You will never find me warming up on the snow unless i’m waiting for a lift to open on a pow day🤷🏻‍♀️ That being said, there ARE times when i do recommend people warm up. Here are those times👇🏻 ✅You should warm-up if: -you frequently experience aches/pains on the mountain -you feel tight af -you’ve been slacking on consistent mobility & strength work -you’ve been sitting in the car for more than 45 minutes -you have time to spare -you are racing/competing -you know you are about to throw some gnarly shit -you KNOW you have some tightness/muscle imbalances that you are currently working through ❌Just go shred if: -you did 10-15 min of mobility work before leaving your house -you’ve been keeping up with consistent strength & mobility work off the snow -you are ok w risking a muscle strain -you simply cannot contain yourself Im all about hitting mobility work in my baselayers before leaving the house and then MAYBE topping the body off w a back or ankle mobilization before putting boots on. Depends on the day, the weather, snow conditions, and how my body is feeling. What about YOU? Do you agree? Disagree? LMK why👇🏻 #shredwarmup #warmup #skiing #snowboarding #skitraining #snowboardtraining #ski #snowboard #shredtillyadead #skiinjury #skiinjuryprevention #snowboardinjury #slcut

it was a 1 stick slip n sliddddee kinda day. lean back. lean back🌬️ 🎥: @leognard1080 #brightonresort #shreddddd #capita #capitasnowboards #shredtillyadead

❌WARNING❌ These movements done consistently have been shown to: ❌increase enjoyment in the mountains ❌eliminate aches & pains ❌improve shreddd performance ❌empower people to go big or go home ❌S E N D ITTTT ❌prevent injury Being strong makes skiing & snowboarding more fun. Try it out sometime. 🔥Stir Pallofs: 60s/side alternating clockwise & counterclockwise 🔥Rotational Punch: 60s alternating punches 🔥Half Windmill: 5-10/side Have you guys been out yet this year?!?! #skiing #snowboarding #skiexercises #skicore #skicoreexercises #coreexercises #snowboadd #snowboard #snowboardexercises #skitraining #snowboadtraining #slcut #slctraining #slctrainer #corestability #shredtillyadead #backpainrelief #injuryprevention #injuryrecovery

Mtn Edge Community SHOWIN' UP & ready to slay🫶🏻 If you are a part of the Mtn Edge crew, it is a fact that you are rad af. These are the go getters, the action takers, the SLAYERS who will not be sidelined no matter what. I think my programs are pretty great, but don't take my word for it, here's what the crew have to say. High fives & fist bumps to everyone who put in the work leading up to the 23/24' season. May all of your winter dreams come true. If you are on the other side of the phone feeling left out, do your future self a solid & head to the link in my bio to get on the waitlist for next year's STS program. Drop a comment if you are looking forward to slayin’ slush, pow, ice, and everything in between this season😂 📸 @fegiii @gladeoptics @alex.j.lange @benjaminhayward_ #skitraining #snowboardtraining #winterishere #preseasontraining #shredtillyadead #skiing #snowboarding #ski #snowboard #shred #skilikeagirl #shredlikeagirl #snow #winter #snowsports #wintertime #hittheslopes

Back pain in the mountains is a real bummer. The good news is, you dont have to live with it. If you are an uphill athlete experiencing back pain, its time to start strengthening your HIPS - specifically the glutes & hip flexors. These key muscles help stabilize your pelvis when walking uphill. Without strength in these areas, your body is forced to compensate which can lead to chronic pain & injury. Try the following circuit 2x/week: ❄️ Hip Flexor March (10/side | 2 sec hold at top) ❄️Step Up (8/side | 2 sec hold at top) ❄️Goblet March (60 seconds) Repeat 2-4x WHY are we holding for 2 at the top? This gives your brain a chance to consciously think about squeezing the glute on your supporting leg! Building mind/body awareness is key for understanding how to get your pelvis in a strong, stable position! When you train these things in the gym - you won’t have to think about them when you are in the mountains. Everything will flow effortlessly & you can focus on being in your element…not the searing pain in your back. Looking for a comprehensive program to help you get out of pain and back to the snow ASAP? Reach out👊🏻 Now, LET IT SNOWWW❄️❄️❄️❄️❄️❄️ #skitouring #skitour #skiing #splitboarding #splitboard #snowboarding #bigcottonwoodcanyon #bigcottonwood #littlecottonwoodcanyon #backpain #backpainexercises #gluteexercises #hipflexorstrength #skiexercises #snowboardexercises #shredtillyadead

Planning on slamming this season? I don’t think anyone “plans” to slam but if you like to push progression, its apart of the game. Now let’s get something straight. Sometimes, that collar bone is just going to snap💀 BUT REMEMBER - strength is protective & if you want to bounce back from slams like a champ, building strength & stability through the shoulders is key. Im looking at you snowboarders & freestyle riders👀 Hit this circuit: 🔥Windmills x 8 🔥Push Press x 6 🔥Shoulder Taps x 45 seconds Repeat 3-5x SAVE this for later & tag a homie who needs it! Want more exercise demo’s? Head to my youtube channel by searching Mountain Edge Performance. Go get em crew👊🏻 #crashproof #shoulderstability #shoulderstrength #snowboardstrength #snowboardexercises #skiexercises #skitraining #winterprep #bombproof #bombproofshoulders #shredtillyadead #freestyleski #freestylesnowboarding #shoulderworkout #shoulderinjury #skiinjury #snowboardinjury #slcut #slctraining

POV: You roll up to the mtn strong AF🔥 There is NO better feeling than knowing your body is strong, pain-free, resilient AF, and ready to slay on day 1. I just completed my 8 week Strength To Shred pre-season training program along with many other bad ass skiers & riders. Personally, I chose the freestyle focused program and felt LOCKED IN getting on the snow yesterday. It was NOT easy but DAMNnnnn was it worth it. Training that involves: ✅strength ✅body awareness ✅landing mechanics ✅rotational power ✅balance/stability ✅mobility ✅lower body endurance is the best way to set yourself up for an epic season. Have you been prepping for the ski/snowboard season? Currently prepping?!?!?! How was your first day out👀 #skiing #lineski #lineskiswomen #snowboarding #brightonresort #brightonutah #bigcottonwoodcanyon #skistrength #snowboardstrength #skitraining #snowboardtraining #skiexercises #snowboardexercises #firstdayback #shredtillyadead #winterishere

If you are someone who likes to take the “full send” approach when skiing/snowboarding, plyo’s are a must. Not only do plyometrics help you build explosive power & quicker reaction times, they ALSO help you build confidence. Confidence to stick your landings. Confidence in your knees & ankles. Confidence to charge hard. Confidence to take a hit & get back up unharmed. There’s nothing better than feeling strong, confident, & springy on the snow. These are advanced plyo examples and should only be introduced into your training after you have a solid foundation of strength & landing mechanics. Need guidance on how to incorporate these into your training routine? Drop a DM👊🏻 #skiing #snowboarding #skitraining #snowboardtraining #skiexercises #skiplyometrics #snowboardexercises #plyometricstraining #powertraining #fullsend #shredtillyadead #skipower

💸BLACK FRIDAY SALE💸 ALL Mtn Edge online programs are 50% off, FOR THE FIRST TIME EVER!! Click the link in my bio to learn more and snag the unique discount codes to slash half off at checkout. 🏔️LAST CALL: Pre-Season Training 🏔️Mountain Recovery: Mobility & Tissue Work ⛰️Summer Tune Up: Off-Season Training THANK YOU to everyone who has supported me along this journey. YOU are the reason I get to do what I love ever. damn. day. and I couldn't be more grateful🫶🏻 Sale Ends SUNDAY! HMU in the DM's with questions! Cheers, Liz💀 📸: @bh_brand_co

This message has popped up A LOT recently, so let’s hash it out. You pull a muscle - most likely from an awkward fall. You feel a stabbing pain, don’t have your full range of motion, and feel weak🥵 What do you do?! The most common MISTAKE I see during this acute stage is the “want” to stretch the injured muscle. ❌SKIP THE STRETCHING Y’ALL❌ Stretching a muscle strain can further damage the already weakened area. Do this instead: 1. Keep it low key for the first few days. This is when your body is working on overdrive to heal the damaged tissue. Continue to move in pain free ranges of motion & and throw in some tissue work through the surrounding areas to increase blood flow. Make sure you do NOT foam roll or smash the injured site. 2. Establish a baseline tolerance. What movements & ranges of motion can you tolerate without pain? 3. Progressively load the tissue to restore lost strength. Eccentrics and isometrics are key. 4. Prepare for the demands of your activities so your body isn’t in shock when you get back on the snow. You can’t go from couch to skiing/snowboarding without having a HIGH risk of reinjury. Need help coming back from a strain or other injury? Send me a message and let’s get you back on the snow ASAP👊🏻 #skiinjury #skiinjuryprevention #skiing #musclestrain #snowboarding #snowboardinjury #snowboardinjuryprevention #skitraining #snowboardtraining #skiexercises #snowboardexercises #skirecovery #strainrecovery

3 Moves To Hit Before OR After The Mountain🫶🏻 These are some of my go to moves to keep the body feeling on point. Use em to work out stiffness in the morning or to speed up your recovery between days on the snow. Play around with these variations and make them work for you! These are sped up x2 so slowwww it downnnn. feel good. keep slayin.👊🏻 #ski #snowboard #mobility #mobilityflow #mobilityroutine #skirecovery #snowboardrecovery #skimobility #snowboardmobility #shredtillyadead #skitouring #skiexercises #snowboardexercises #skitraining #snowboardtraining #lineskiswomen #hipmobility #thoracicmobility

week reset in Mexico🌴 had the best churro’s of our lives, learned to scuba, & soaked in enough sun to last through the winter🌞 Now its back to the mountains.. BRING ON THE SNOW❄️❄️

“LAST CALL” pre-season training is LIVE📍 👉🏻Link in bio Use code TIMETOGRIND23 before it expires for 20% off! Code valid until this Thursday (11/16) at 12pm (MST). “Last Call” is a 4 week progressive program to prep the legs, KNEEZ, hips, and back for the upcoming ski & snowboard season. 2 ways you can use this program: 1. Use as a last minute effort to prep for the season. Build durability, strength, & leg capacity to handle pow, steeps, and chunder. 2. Use it as an injury prevention program to limit aches/pains through the ankles, knees, hips, and back. After purchase, you’ll have access to this program for up to 1 year. You choose your start date. Aint no one have time to be in pain or injured this season. Check yoself before you wreck yoself. Tag someone who needs this & let’s get after it👊🏻 #skiprogram #snowboardprograms #skitraining #skiexercises #skiprep #snowboardprep #snowboardtraining #snowboardexercises #shredtillyadead #preseasontraining #ski #snowboard

Day 1 out here reminding me that ski boots still suck😂 Let the games begin💀 #brightonut #brightonresort #skiing #lineskis #lineskiswomen #shredtillyadead #ski

3…2…1…… DROPPING🚀 Soooooo….I decided to do a thing. A thing I thought I would NEVER do, but here we are…never say never. I have heard from SO MANY people over the last 2-3 weeks that I couldn’t ignore it any longer. You want more pre-season training options and I’m not going to leave you hanging. Now, normally I would NEVER recommend a pre-season training program that is under 6 weeks long, BUT, a lightbulb flashed in my brain the other day. SOMETHING IS ALWAYS BETTER THAN NOTHING. So, instead of starting the season with absolutely NO training base at all & putting yourself at a HIGH risk of injury– you CAN start the season with more strength, mobility, and power than you are currently working with. Enter, “LAST CALL” a 4 week pre-season training program for skiers & snowboarders who haven’t started prepping for the upcoming season but want to gain a little edge before they tackle the snow. This is a 4 week training block that includes 3 weeks of progressive workouts followed by a deload week. The goal? 🚀build strength, power, and endurance for the mountain 🚀gain mobility to limit aches/pains 🚀decrease risk of injury 🚀get ready to f’n SLAY this year Oh, and if you use the code TIMETOGRIND23 at checkout, you get 20% off. Discount will expire on 11/16 @ midnight (MST) This program will be FREE to all current Mtn Edge athletes - especially those in the STS program who’s season starts in late December/January. Just hmu and I’ll give ya “the special code” You are either going to start the season strong, resilient, pain-free, and ready to CRUSH….or you won’t. Its up to you✌🏻 Questions about the program? Drop a DM. See you on the snow my friends❄️❄️❄️ #skitraining #skiprogram #skitrainingprogram #skiexercises #snowboard #snowboardexercises #snowboardtraining #snowboardtrainingprogram #snowboarding #skiing #shredtillyadead #skistrength #skifitness #snowboardstrength #snowboardfitness

Most people get this wrong w pre-season training👇🏻 Lifting weights is the best way to get strong and build resiliency against injury. BUT…….. if you only lift weights to prep for the ski & snowboard season, you will find your legs wont be able to handle big lines, pow, and choppy leftovers. That’s where capacity work comes in to literally SAVE YOUR DAY🌈 This circuit is a form of muscular endurance. If done consistently, it will improve your body’s ability to handle ALL the terrain without burning into a death pit of fatigue. If you want to stick with your homies on a pow day - make sure your crew isn’t sleeping on this stuff. COACHING TIP🔥🔥🔥 —Set up by screwing your feet into the floor. Right foot clockwise, left foot counterclockwise. This will create torque that will allow you to push speed while feeling stable & in control. These aren’t necessarily fun….💀but neither is sitting in the lodge bc you cant hang on a pow day. Get it together now so you can enjoy all the snow this season. Have you tried this before? Let me know in the comments👇🏻 Good luck and GO SLAY❄️ #skitrain #skitraining #skitrainer #skiexercises #legburn #skilegburn #snowboard #snowboardtraining #snowboardtrainer #snowboardexercises #skiprep #snowboardprep #winteriscoming #shredtillyadead #brightonresort #bigcottonwoodcanyon

Do we have this in common? If so, drop a 👊🏻 in the comments, and cheers to putting in the work NOW for an epic season to come. In 2020, I created Mtn Edge Performance with a goal of helping both recreational & professional skiers & snowboarders: ❄️push limits in the mountains ❄️shred PAIN-FREE ❄️return to snow post injury ❄️ski/ride as much as possible ❄️have more fun on the snow Skiing & riding is such a high impact, high intensity activity, yet most people don’t prepare their body for the demands. I see this end up in pain and/or injuries EVERY SINGLE YEAR. This is why injury prevention is a BIG factor in all of my programs. I am a firm believer that skiing & snowboarding is an art form. I am also well aware that it IS a sport due to the fact that it requires physical exertion AND skill. So if we want to enjoy the season, push limits, and shred pain-free, we HAVE GOT to take care of our bodies people! This does NOT include training crossfit, HIIT, bodybuilding, ect. I’ve been preppin & keeping skiers/riders on the snow for over 10 years now. If you need help in this arena, I’VE GOT YOU👊🏻 Not sure where to start or just want to say hello? Reach out! I’d love to connect🚀 #skiing #snowboarding #skiexercises #skitraining #snowboarder #snowboardtraining #snowboardrecovery #snowboardseason #slc #brightonresort #brightonutah

Bulletproof knees are built from the ground up. I love single leg pass off variations because: A. You can play around with hundreds of variations. B. It builds stability from the ground up. C. Its a solid way to strengthen your feet, ankles, knees, hips, and glutes. ALL IN 1 MOVE🚀 If you are someone who deals with weak, painful, or unstable knees - these are for you. If you are someone who wants to bulletproof your body against knee & back pain, these are for you. Add these into a session after your main lifts OR as a stand alone body awareness session. No weights? Use a water bottle instead. Play around with different ways you can create instability. Have fun with it✌🏻 #skitrain #skitraining #snowboardtrainingprogram #snowboardtraining #snowboardexercises #skiexercises #skiingexercises #kneestability #kneestabilitytraining #kneestabilityexercise #anklestability #bulletproofknees

Monday E N E R G Y💀 This is a circuit I have most of my pre-season athletes getting after to prep for big lines & full pow days. Build up your capacity to handle the burn now - so it doesnt hold you back on the snow later. Pro tip: visualize a pow run to get you through😂 The WORK👇🏻 Hit 10-15 bodyweight squats in 30 seconds. You will most likely get done before the 30 seconds is up - thats your time to chill. Once the clock hits 30, go straight into the next round. Aim for 5-10 rounds to complete the circuit. Coaching Cues: -Screw your feet into the ground to create torque & stability to set. Your feet should feel like they are glued to the floor. -Grip the floor with your feet as you move. That includes your big toe, heel, AND your little toe. -Drive the knees out as you lower. No knee cave. No foot cave. Strong as hell. HAVE FUN OUT THERE💀 #powderskiing #powdersnowboarding #skitraining #skiexercises #snowboardtraining #snowboardexercises #shredtillyadead #capacitywork #legburner

Last night I got to hang with @silverforkskimo team, a junior ski mountaineering team based in the Wasatch Mountains of Utah. It was a blast. These are amazing athletes that compete at a high level and push their bodies to the max. Athletes compete in local, national, and international races, including the Youth Olympic Games. We chatted about how certain recovery, mobility, and nutrition strategies can optimize their performance on the snow. I can feel the ENERGY & HYPE for the upcoming season. Its going to be a good one. Can’t wait to watch these athletes take off this year🚀 #skimo #silverforkskimo #wasatchmountains #bigcottonwoodcanyon #skimountaineering #solitude #solitudemountainresort

If you are worried about knee pain holding you back this season, these are for you. and, they dont require a gym. Glorious🤌🏻 Knee pain on the mountain kills the soul. Never a good time. If you’ve experienced this before, YOU KNOW. Not all knee pain is created equal, but you DO have options to start moving out of the nagging knee pain cycle. A few things I key in on when working with skiers and/or snowboarders who have knee pain. 1. I monitor their weekly volume & intensity in training, LIFE, AND on the mountain. A spike in workload can very easily lead to a flareup. 2. We collaborate on consistent strength & mobility work based on individual restrictions & muscle weaknesses. 3. I look at joint mechanics to see how someone is moving. From there, we work on fine tuning movement patterns & motor control to decrease risk of future injury. For the knees, TEMPO work is your friend. That means slow. it. down. and move with CONTROL. As always, make sure you are moving in a pain-free range of motion and reach out if you have any questions! The Moves: 1. 1/4-1/2 Dragon Squat: (5-10/side) 2. SL Toe Squat: 5-2-1 (5/side) 3. Split Squat Hinges: (30s/side) Make sure you are adding hamstring & hip strength into your routine along with these controlled movements! Need someone to guide you through this knee pain journey of yours? I’m currently accepting applications for 1:1 coaching until October 29th for those who want to feel strong & ride pain-free this season. 2 Spots Only✌🏻 Link in bio for more info. Questions? Drop a DM. WINTER IS COMING! #kneepain #kneepainexercises #skikneepain #skiexercises #skitraining #skiing #snowboardexercises #snowboardexercise #snowboardtraining #snowboardkneepain #shredtillyadead

Remember that ONE time…. You had to stop halfway down the mountain because your legs were on FIRE 👀 Maybe you recovered quickly after, or had to cut the day short because your legs were just “toast”. Here’s the thing…. its not because you are old. Its because lactic acid has built up in your muscles and you dont have the capacity to tolerate it anymore. So how can you limit the leg burn & rip hard all day, everyday? 🔥CAPACITY WORK🔥 Adding these killer sets into pre-season training will allow your body to tolerate longer runs, chundery terrain, and all day pow laps without stopping. It will also allow your body to recovery FASTER after each run! The F I R E Series🔥🔥🔥🔥🔥🔥🔥🔥🔥 💀Split Squat Hold: 20-30 sec/side 💀Goblet Squat: 6 @ 30% Bodyweight Add a pause at the bottom before powering up 💀Prisoner Squats: 15 Focus on speed of movement Rest 60-90 seconds Repeat 3-6x (progress over time) If you’ve been training for a bit and want to kick it up a notch, add some squat jumps, jump lunges, or bounds to the end of this circuit! Inspired by @tracyfober 🙌🏻 Winter is coming - get after it y’all👊🏻 #skiing #snowboarding #skitrain #skitraining #skiexercises #skiexercise #skilegburn #skilegwork #snowboardtraining #snowboardexercises #snowboardworkout #snowboarding #shredtillyadead #capacitywork

Not sure about you, but when I get on the snow, I want to feel strong & confident - no matter the terrain. I want to be able to rely on my body to stomp big drops. I want to trust my knees in deep powder. and I dont want pain stopping me from having a killer day in the mountains. Box jumps are an effective tool that can help with all of these things. They will: -Increase your explosiveness -Decrease risk of injuries -Increase your stability on the snow -AND increase your response times You can be your own damn powerhouse with the right training & progressions! But first, a few tips: 🦑Land Softly W Feet Hip Width Apart 🦑Land with the chest lifted 🦑Stand all the way up to complete the rep PROGRESSIONS: 1. Double Leg Box Jump Knee Height Stay here for a few weeks as you get your form & technique down. Maybe try a bigger box. 2. Single Leg Box Jump You dont get extra points for grabbing a bigger box. Start low and nail form & technique. Stay here for a few weeks. 3. Start adding a little flavor once you’ve mastered your jump & landing mechanics. Add lateral components, drops, spins, ect Think about how you ski/ride.. How can you incorporate the movements you do in the mtns into your training? Need personalized help with training for the upcoming season? Drop a DM. Winter is coming✌🏻 #skitraining #skiexercises #snowboarding #snowboardtraining #snowboardexercises #skisteeps #shredtillyadead #skipower #snowboard

Fall is one of my favorite seasons🍂 The anticipation of winter. The dustings of snow followed by warm sunshine. The dreamy colors that explode out of rocks and pines. The rainy, dark days. This weekend was slow. I cancelled all of the plans I had set earlier in the week because my body was craving rest. Instead of pushing through, I leaned into a restful, low key weekend. And i must say, my mind, body, and soul are recharged because of it. THIS is how we keep moving forward. A fine balance between pushing limits & embracing rest. Rest is not something to be pushed aside. There is immense POWER in rest & slowing down. A lesson Ive had to learn toooo many times. Taking time to slow down can be a faster way to achieve your goals and enhance performance while maintaining high levels of wellbeing. You CAN take care of your mental health while boosting performance, but only with intentional REST. Do you have any time blocked off for rest & recovery this week? Tap into the power of S L O W I N G D O W N I promise you wont regret it✌🏻 #utahmountains #uintamountains #mentalhealthmatters #shredtillyadead

Time to build that hip MEAT🥩 The hips are one of the BIGGEST areas I focus on strengthening & mobilizing with my ski/snowboard prep athletes. and. this move just happens to hit those 2 things at the same time. Efficiency at its finest people. If you are someone who has experienced low back pain or knee pain on the mountain in previous seasons, these are for you. If you want to help prevent aches/pains from flaring up while building strength & stability, THESE ARE FOR YOU. Those in the STS crew (my preseason training program) already know how difficult these are - we’ve been getting after them for 2 weeks straight. Have you tried them? If so, you know that glute burn💀 BIG tip I’ll say going into these is make sure you start by rooting down into the floor with your supporting foot. Think about driving down into the floor with your big toe, pinky toe, and heel. Notice your arch lift into a strong position. This will give you stability from the ground up. Aim for 2-4 sets of 5-10/side… Quality of quantity always👊🏻 Put in the work now so you can feel HELLA good on the snow this season. Winter is coming🤌🏻 #skiprep #snowboardprep #skiexercises #skitraining #skiexercise #snowboardtraining #snowboardexercises #snowboardexercise #shredtillyadead #hipstrength #hipstability #hipmobility

Feeling wrecked? Its because your body is trying to HEAL microtears in your muscles! Yep. When you train, spike your workload, or do something new, you tear up & damage your muscles💀 Sometimes muscle soreness can hit right away. In most cases, it can take anywhere from 24-72 hrs to really “hit” This happens due to your bodys natural healing response!! At first, your body releases hormones called cytokines that direct satellite cells to HEAL your torn up muscle fibers. The reason you may feel such a delayed onset of muscle soreness after the actual activity that did you in is because these cells take a bit to migrate throughout the body. So while the inner workings of your body will automatically start to heal those tissues so they can grow back stronger - YOU have the power to speed up the process. Only when we take the time to recover will we actually get stronger. Read that again. For me, my recovery routine looks like: ✨chillllll walks ✨tissue work ✨mobility & flows ✨sleep all of which are free btw👀 Recovery doesnt have to be expensive like the internet wants you to believe😂 Whats your go to recovery routine for when you are feeling stiff and sore? #soremuscles #snowboardrecovery #skirecovery #skisoreness #snowboardexercises #snowboardtraining #skiexercises #skitrain #musclerecovery #soremusclerelief

What does power 👀look like on the snow anyways? 🔥Agile in pow & mixed conditions 🔥Getting poppy off bumps, jumps, and cliffs 🔥SLASHING through turns 🔥Carving & crushing steeps If you want to do these things this winter, dont sleep on developing your adductor strength. Wtf are adductors? ⚡️The adductors are a group of muscles on the inside of your leg. They help your body: ⚡️Stabilize your pelvis & knees ⚡️Absorb forces on impact landings ⚡️Support side to side movements WHY do skiers & riders need this type of strength? If you have weak adductors, you wont have enough stability through the hips to support your knees on the snow. This means you’ll: A. Have a higher chance of knee injury. B. Be unable to produce power. C. Lack stability through the foot & ankle thats needed for edge control. If you want to experience effortless turn initiation, responsiveness, and power on the snow, targeting your adductors is key. Start with the following circuit: 🚀30 seconds/side of copenhagen planks 🚀6-8/side of Lateral Step Ups with a focus on powering down through the box Repeat 3-4x Once you nail those - then you can incorporate the power step with more force & speed to really enhance your power output. Looking for guidance on how you can prep for the upcoming ski & snowboard season? Reach out! Winter is coming❄️❄️❄️❄️❄️❄️ #skitraining #snowboardtraining #skiexercises #snowboardexercises

Saluting the snow gods (and these beautiful mountains) - i can already tell its gonna be a good winter🤌🏻

✨Happy October 1st✨ The snow is falling in the mtns here in Utah, beanies & hoodies are officially HERE TO STAY, and its all so fitting bc todays the LAST day to sign up for my pre-season training program, Strength to SHRED🥳 Ive been chatting with ppl all week about their goals for the upcoming season, travel plans, fears, and past training experiences. Many of you have taken the leap and signed up for the program already (training apps set and everything👊🏻) and expressed HYPE for getting started. BUT some of you reached out with hesitation, not knowing what to expect because this whole “training for the ski/snowboard season” is completely NEW to you. I FEEL YOU. I GET IT. Why start now? Well, because for most of us, skiing and or snowboarding is apart of our lives & identity. Its when we can have epic adventures, endless amounts of fun, get inspired, share experiences, accept challenges, meet super rad people, and explore new capabilities. To have that be taken away due to injury, pain, fatigue, or fear can be devastating. Believe me, Ive been there. I dont want that for you. I want you going into the season being confident that you can tackle any terrain, achieve ambitious goals, all while having the TIME of your life. So, here’s your reminder: STS closes in a few hours, and the bad-ass group of shredders already enrolled will be off starting tomorrow. Building strength, pushing limits, and putting in the work NOW so they PLAY hard all winter & enjoy a killer season. Whats your plan for the next 2 months? Why not give training a shot and see for yourself what you are capable of? Doors close at 5pm MST - hit that link in my bio before then if you are ready to join the rest of the crew👊🏻 📸 @bh_brand_co

Who's joining the Strength To Shred pre-season program?! Program Details: ✅8 week program designed to prep skiers & snowboarders for the 23/24' season. Starts tomorrow, Oct. 2nd ✅This is a progressive program with targeted strength, mobility, coordination/stability, and plyometric work for skiers & snowboarders. ✅Choose between an all-mountain or freestyle training focus based on HOW you move on the snow. ✅Choose between 3-5 sessions/week, all sessions are under 60 minutes. ✅You will be training solo alongside a bad-ass community of other shredders. You'll need access to weights & basic equipment (bands, box) ✅Get access to a private group chat where you can connect and ask questions with others on a daily basis. ✅DIRECT coaching access with me 7 days a week. plus 🚀Get 15% off @ownitnutrition Mountain Fit Nutrition Program 🚀Free Conditioning Guide 🚀Free Pre-Shred Warmup Guide 🚀Chance To Win Gear & Prizes So far we have a RAD mix of skiers & snowboarders from across the world✨ Sign up NOW (linked up in bio) - and I'll see ya on the other side👊🏻 📸 @bh_brand_co

Time to get S E N D Y❄️❄️ Training rotational jumps & landings in the pre-season is a sure fire way to help you: ✅feel more confident sending jumps ✅prevent ankle & knee pain on landings ✅stomp your landings with style & ease The emphasis on these movements should be on the landings. Make sure to land light and absorb forces with the hips back, knees bent, and chest lifted. I am well aware that landings on snow do not look like this - the goal is to dial in mechanics, force absorption capabilities, and stability NOW so when you DO hit jumps or drop cliffs this season, your body will be ready to handle whatever conditions come your way. If you try these and you notice: ❌your knees collapse inwards ❌you feel unstable ❌your chest collapses on impact this will translate on the snow. No worries though, you have 2 months to get things dialed🚀 All of these progressions will be in my pre-season training program - Strength to SHRED 👉🏻linked in my bio @mtnedgeperformance As always, if you are trying these on your own, focus on QUALITY of movement instead of quantity. Filming yourself is always a good idea when trying something new. Try it out and let me know how it goes! #skitraining #snowboardtraining #skiing #snowboarding #skiexercises #snowboardexercises #rotationaltraining #shredtillyadead

We have less than 3 months until winter hits us square in the face🥶 The temps are dropping and we are all starting to get excited about the upcoming ski/snowboard season, planning trips, buying gear, preppin the quivers, and sharing the HYPE. If you want to prep for an absolute KILLER season so you don’t have to stress about pain or injury holding you back, you should DEFINETLY join Strength To Shred, my pre-season training program for skiers & snowboarders. I’ve had many bad-ass skiers AND snowboarders go through this program & have gotten MASSIVE results. Some wins from previous shredders: ✅ No more knee pain holding them back ✅ No more back pain making them quit early ✅ MORE confidence in varied terrain ✅ MORE energy on & off the snow ✅ Felt stronger than even halfway through the season in previous years This is exactly WHY I created Strength To Shred. After spending 8 weeks together, not only will you be READY for whatever comes your way this winter, but you’ll have tangible results that will carry BEYOND the winter. Its time to put in the work so we can PLAY ALL WINTER🤘🏻 You in?? Hell yea👊🏻, see you at the link in my bio Ready. Set. Slay💀 #skitraining #snowboardtraining #skiing #snowboarding #shredtillyadead

We are less than 3 months out from the 23/24’ season, which means its time to prep for an epic winter! Strength To Shred (STS) is an 8 week progressive pre-season training program for skiers & snowboarders who want to: ❄️Build shred specific strength, stamina, AND DURABILITY🔥 ❄️Prevent pain and injury ❄️Recover FASTER to get MORE days on the snow ❄️Push Progression Link in bio @mtnedgeperformance This is a TEAM program, meaning you'll train alongside me and other bad-ass skiers & snowboarders who are all working towards the same goal - to prep for an EPIC 23/24' season. You’ll experience a community feel with responsive coaching feedback and the flexibility to train anytime, anywhere. Train specifically for the demands of how you ski/ride, choosing between either a freestyle or all-mountain focused program. The next 8 weeks is all about committing to yourself and taking action so you can feel good on the snow this season. Doors will close this SUNDAY at 1pm MST, so grab your spot and get ready to hit the ground running on October 2nd💪🏼 Hit the link in my bio to sign up. LETS DO THE DAMN THING Yeww🤘🏻

You should NOT have to stop halfway down the mountain because your legs are on fire🔥🔥🔥 Training the legs to absorb force over and over again is key to preventing the quads from catching on fire this season. This is a friendly beginner version, which most people should start with before progressing to more intense versions. This WILL make you sore, but as always, if you cant walk the next day, its a clear sign that you overdid it. Start with this set: 3-6 rounds: 💀30s isometric squat hold 💀12 Dynamic Speed Squats 💀12 Power Jumps Rest 30 seconds You’ll see these and other leg thrasher series in my pre-season training program, Strength To Shred. If ya want to build robust legs that can handle big descents without fatigue & next day soreness, you wont want to miss out on this. Hit the link in my bio to grab your spot - we start training October 2nd👊🏻 #shredtillyadead #skiprogram #skitraining #snowboardtraining #snowboardtrainingprogram #quadburner #bigmountainskiing

I SEE THESE MISTAKES ALL THE TIME👀 But let’s be real, theres not a TON of info out in the world about training for skiing and snowboarding. As I was getting my degree in Exercise Science, people would ask me what I was going to do after. I would always say, not sure, I just know that I want to work with shredders. I was frustrated with how little information was out there for this specific population of rad humans - whether that be for injury prevention purposes, injury recovery & return to sport, or preseason training in general. Since then I’ve spent tons of hours working with all kinds of skiers & riders from slopestyle, downhill, Super G, boardercross, rail rats, big mountain, weekend slayers, pow seekers, night owls, and more. The biggest mistakes I see with skiers and snowboarders in the general population, is people doing fitness style training with a heavy focus on aesthetic goals. (cant shred if your body doesnt work tho🤷🏻‍♀️) ❌Bodybuilding ❌Crossfit ❌HIIT Im not saying these methods are wrong, Im saying the outcomes will not translate to a strong & resilient body in the mountains. This is exactly why I created the Strength To Shred program, my 8 week preseason training program for skiers & snowboarders. We will be training to be STRONG, POWERFUL, & RESILIENT. We will train to be CONFIDENT in our bodies abilities to fucking SLAY. and we will train to have the BEST season with our friends on the mountain. 🚨Training to prep for the 23/24’ season starts on October 2nd - linked in bio - WINTER IS COMING #skiing #snowboarding #skitraining #snowboardtraining #skitrainingprogram #snowboardtrainingprogram #actionsports #shredtillyadead

✨Being injured SUCKS✨ Lets talk stats & prevention👇🏻 💀ACL injuries are 3x higher in female skiers than male skiers. 💀Skiers are more likely to sustain knee injuries like ACL/PCL/MCL and meniscus injuries due to more twisting at the knee joint. 💀The most common injury for snowboarders are wrist injuries (thats me🤘🏻) followed by knee and shoulders. 💀Falling is the #1 way people get injured - causing breaks, tears, fractures, & sprains. What can we do to prevent these injuries? 1. Pre-season training should be a no brainer. Strength is protective and if you want to build durability against injury - dont skip it. 2. Dial your nutrition & hydration needs on & off the mtn. This is exactly what @ownitnutrition will be teaching us in the STS program. 3. Check your equipment - make sure it fits YOUR BODY. Not sure? check out your local gear shop. 4. Consider protective gear if you are trying to push progression (wrist guards, knee pads, helmet, ect) We all take risks everytime we get on the snow, BUT if you could significantly decrease your injury risk so you could prevent a season ending injury…..would you? Ive been through enough injuries to know I will do whatever it takes to try & prevent them. Because they suck the life out of me every time. If you are looking for a pre-season training program with injury prevention for skiers & snowboarders in mind…:hit the link in my bio. We start training October 2nd💪🏼

Anyone else have a cracked top sheet😂 Fun story: this is Grants phone - last week at the skatepark he was casually riding, got bucked, and slid the top side of his phone across the concrete🤘🏻 On another note: THIS is an insiders look into HOW the STS program will be delivered - through an app on your phone! Honestly, even I love having a program to follow, because it takes the brain work out, so I can focus on me, what i need to accomplish, and not worry about anything else. Less mental stress & confusion is ALWAYS a win. PLUS, you can do sessions anytime, anyplace. My pre-season training program will have 2 mobility sessions/week that are under 20 minutes. Why mobility? ❄️It keeps your joints movin pain-free ❄️It relieves stiff & tight muscles ❄️It will translate to better performance & well-being on the snow ❄️Consistent mobility work significantly decreases your risk of injuries ❄️You just feel SO MUCH BETTER in your body - no matter how old you are I personally like to hit mobz (my lingo for mobility) in the morning with a NICE cup of coffee. But hey, you do you, bc you train on YOUR time. Check out the program & sign up through the link in my bio. Doors close this Sunday, October 1st. We start training on October 2nd👊🏻 Cheers to an epic season❄️❄️❄️❄️ #mobility #snowboardtraining #skitraining #shredtillyadead

I created a kick-ass pre-season training program for skiers & snowboarders of ALL levels. As a strength coach who’s worked with hundreds of skiers and snowboarders, I put together a program that will GUARANTEE your body is ready to slay this season. 🔥These sessions target common weaknesses in skiers/riders to help reduce injuries. 🔥They are built to keep you progressing without getting burnt out or injured. 🔥All sessions are intentionally built around the demands of skiing & snowboarding. 🔥You’ll need dumbbells or kettlebells, a box, and mini bands. 🔥Sessions can be done throughout the week alongside other activities (biking, hiking, skating, ect.) 🔥Conditioning is optional but recommended- best paired with the balance/body control day. 🔥99% of people unlock new capabilities on the snow after doing this program. The most common feedback I get after this program: 🚀I felt SO GOOD on the first day! Way better than even mid season last year. 🚀I have NO KNEE PAIN! 🚀I feel so much more confident on the snow…and just in life!! 🚀My legs feel AMAZING! 🚀My legs felt amazing the whole day - even throughout bumps, steeps, and technical terrain! 🚀No more back pain on drops & landings! I didnt know this was possible!!! Hit the link in my bio to sign up and use code SHRED for $25 off. Slash with confidence & POWER this season. We start next week so dont sleep on it. The time is now👊🏻