Inspired by Sochi

The Winter Olympics are a great place to turn now that New Year’s resolutions are starting to flag. Just when all those promises you made about working out sound old, a new group of athletes have arrived in Sochi, ready to inspire. At Memorial’s Health & Lifestyle Center, participants in the Biggest Winner program tapped into their inner Olympian last week with a variety of challenges. Here are four fitness tips for the everyday athlete in all of us:

1. Walk Backwards. This is a drill downhill skiers use to build leg strength. Start walking less than 2 mi/hr on the treadmill. Increase incline to between 2 and 10, then carefully turn around so you face backwards – toes pointing toward the end of the belt. As you walk, cautiously drop to a squat—similar to the position of skiing. When you fatigue stand up to recover, then repeat. Stay at it 10 or more minutes. If the squat position bothers you, stay upright.
2. Climb Stairs. The Krasnador province of Russia, where the Games are taking place, is mountainous, so prepare for the terrain. Climb 20-30 flights of stairs to build leg and cardio strength. Hospitals are a great place to find a lot of stairs!
3. Meditate. Snowboarding medalist Hannah Teeters practices meditation to stay mentally alert. Do this short and simple one-minute mediation anywhere: sit comfortably and place both hands on your chest. Notice and feel your breathing, thinking of little else. Count out 12 breaths to yourself and you’re done.
4. Eat Breakfast. The sports nutritionists of Olympic athletes recommend a healthy breakfast every day to maximize their performance. Even if your “performance” might be a board meeting, healthy food helps you both think and act more effectively.