Hidey Ho humans!
And welcome to November. 

I just love November and I have lots of reasons to love it. First, the season has changed and the weather here in Florida is...well...perfect!  Plus football is in full swing, basketball is heating up, large birds are being caught and cooked, and snow ski season is about to begin!  Skiing is fabulous fun unless you aren't really in shape to hit the slopes and you injure yourself or someone else.  I stay in shape year-round by practicing here at the house just in case Lindsay Vonn or Bode Miller calls me up and invites me out to Aspen or Vail or the Alps.  A cool cat like me can never tell when he will get a call from another cool cat to come out and play.  So I practice my slalom daily.  I just weave in and out of the dining room chairs and tables.  And when I want to work the half-pipe, I just utilize the tub.  So really humans, if a little 8lb. furball like me can find ways to stay in ski-ready shape, so can you.  Here's how...
Pre-Season Skiing Workout:
That Mr. Mojito is certainly an action/adventure cat, and he is correct in that skiing can be disastrous if you aren't physically able to perform in a safe and healthy manner on the slopes.  So we are taking a page out of US Olympic Gold Medal Alpine Skier Bode Miller's training routine (http://www.nationalgeographic.com/adventure/0511/sports/bode_miller2.html ) for those of you who may be heading out for some ice cold fun this winter.  The great thing about these exercises is that they don't require snow!

The first exercise is for your balance.  Miller recommends tying a 1" piece of webbing between two trees just inches off the ground and walking the tightrope repeatedly.  Really, you can walk a makeshift tightrope almost anywhere.  Try walking the curb - one foot in front of the other, or follow the white lines in a parking lot in the same fashion.  Anywhere there is a structural "lip" just follow it slowly placing one foot in front of the other.  You will notice a quick improvement in your balance in almost no time.

The next exercise is for agility and anticipation and Miller refers to it as "rock hopping".   He suggests finding a rock-laden stream and hoping from rock to rock, but we think you can use the tile in your house or the bricks in the pavement and achieve the same results.  Extend from your toes, explode from your calves and land on the ball of one foot.  Move quickly in a random pattern and repeat as often as possible doing intervals of a minute or so.

The third exercise is for power and is a simple, single-leg squat.  You will squat, bending your left knee while extending your right leg straight out in front.  Complete 10 reps on each leg, at least three times.

Next up is a wheelbarrow push - quite literally pushing a movable load requiring a total body engagement which is what skiing is all about.

The fifth exercise is a simple wall squat.  With feet shoulder width apart and back against the wall, lower yourself by sliding down the wall until your legs are bent at a 90-degree angle.  Hold in the sitting position for short intervals, repeating until you are able to hold that squat for two minutes.

Finally, Miller recommends hiking downhill with a loaded pack on your back.  Again, he is trying to best simulate the total body engagement and shifting weigh that downhill skiing requires.   Throw a few bottles of water in a backpack and take the stairs or walk down a parking garage ramp and you can achieve the same results.

We wanted to throw in a couple of our own tips for a safe and healthy ski trip as well.  Protect your head with a helmet and protect your face with sunscreen.  Please!
Healthy Travel Tips:
Taking a ski trip will most assuredly require some travel.  Since this is the start of a very heavy travel season for many of us, the folks at RealSimple Magazine asked their readers for tips for staying healthy while travelling and we wanted to share just a few.
  1. Wear socks to the airport (so you won't be barefoot when asked to remove your shoes)
  2. Hand sanitizer, hand sanitizer, hand sanitizer
  3. Push-ups, sit-ups, sleep, rinse, and repeat
  4. Running shoes - to explore before early morning meeting
  5. Protein bars, apples, Greek yogurt if hotel room has a fridge
  6. "Wet Ones" or something similar to wipe down hotel remotes, handles, etc
  7. No sugar - eat healthy
  8. SLEEP
  9. Walk as much as possible
  10. Eat fresh fruit and smoothies
  11. Bring prescription meds!
Nutrition Tip: Black Sesame Seeds
One of our favorite healthy living resources is www.livestong.com.  Recently, we came across information regarding sesame seeds that was intriguing in that this is a simple dietary addition that could yield tremendous long-term benefits.  The folks at Livestrong indicate that black sesame seeds provide all sorts of nutrients and fiber as you might expect, but that they may also improve cardiovascular health while reducing inflammation and other chronic conditions.  For greater detail, you can visit http://www.livestrong.com/article/112486-black-sesame-seed-nutrition/, and/or http://www.livestrong.com/article/25281-health-benefits-black-sesame-seeds

Black sesame seeds are also suggested for their trace mineral content as well as their contribution to regularity by http://www.ehow.com/about_5112135_health-benefits-black-sesame-seeds.html.

As with any significant dietary change, please check with your doctor first.  But if you are interested in adding sesame seeds to your diet, The World's Healthiest Foods provides information about how to select and store them. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84
Marinated Tuna with Avocado &
Black Sesame Seeds

Makes 12

Difficulty: Finely chopping chili and remembering not to touch your face

Diet Facts: Gluten-free if you buy gluten-free crackers, super healthy


  • 200g/8 oz tuna, preferably sushi grade
  • 1 green chili (such as jalepeņo), seeded and finely chopped
  • 1/2 red onion or 3 scallions, finely chopped
  • 2 limes, juiced
  • 2 tbsp total chopped coriander and mint
  • extra virgin olive oil
  • 1 ripe but still firm avocado
  • 12 black sesame seed rice crackers (or others)
  • 1 tbsp black sesame seeds (or toasted sesame seeds), to serve (optional)

1. Using a very sharp knife slice the tuna thinly into 12 roughly even pieces. If you're finding it difficult to slice then wrap in cling film and freeze for up to 1 hour so that it firms up. But it really doesn't matter if they are different shapes. Mix the tuna with the chili, onion, lime juice, coriander/mint and 1 tbsp of olive oil. Season.

2. Chill for up to 1 hour or serve immediately. Please note that the lime juice essentially cooks the tuna and it will turn a slightly pale colour the longer that it sits.

3. When ready to serve prepare the avocado. Cut in half around the seed. Remove the seed and keeping the flesh in the skin cut each half into quarters. Now thinly slice width-ways and carefully remove the flesh by peeling away the skin. Squeeze over a little lime juice to prevent discolouration.

4. To serve place a couple of slices of avocado on top of each sesame cracker top with a slice of tuna, twisted to give some height. Drizzle with a little of the marinade and or olive oil and garnish with a sprinkling of black sesame seeds.

I hear some "meowing" from the bathtub-I mean the halfpipe- so it must be time for me to find Mr. Mojito.  Until next time, have a happy, healthy holiday. 


Trish Chard
Trish Chard Personal Training

PO Box 541050
Orlando, FL 32854
407-619-9357 Direct
407-872-0017 Fax

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In This Issue
Pre-Season Skiing Workout
Healthy Travel Tips
Nutrition Tip: Black Sesame Seeds
Marinated Tuna with Avocado & Black Sesame Seeds