The Best Skiing Leg Exercises

Today I was doing a Google search on some of the best skiing leg exercises. Panorama resort is so magical for those interested in ski Canada adventure.

I was shocked by some of the recommended ski fitness programs and the exercises that were recommended.

Not only was most of the information coming from people whose qualifications were impossible to find, but the suggestions that they were making could actually get a person hurt.

(Note: If you’re wondering what my qualifications are, I’ve been an NSCA-CSCS (Nationally Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association) since 2001. My background is in developing effective fitness programs for athletes and athletic teams.)

I’m sure you’re wondering what the suggested exercises were and if you are currently using any of them in your program.

Here’s a short list of the one’s that might actually hurt your program:

  • Knee Extensions
  • Leg Curl Machine
  • Leg Press or Hip Sled
  • Smith Machine Squats

And, I bet you’re wondering why you should avoid these exercises, too.

Let’s look at them one at a time.

1) Knee Extensions

Most people are familiar with this machine. You sit down, lock your legs in place and then extend at the knee by using your quadriceps (top of the leg). Not only is this not a motion that you’ll be using on the slopes, but it puts undue pressure directly on the knee joint. Is it important to have strong quads when skiing? Yes, but the wear and tear that you’ll experience over time in using this machine for skiing or for any reason will outweigh any potential benefit.

Recommended Alternative: squat and lunge variations

2) Leg Curl Machine

If you’re going to use either exercise #1 or #2, the Leg Curl Machine is the better option, but still does very little to directly improve your fitness for skiing. What is good about the focus on this muscle group is that most people are quad(ricep) dominant and do need to spend more time strengthening the back of the body (posterior chain) including the hamstrings. However, this exercise in particular focuses on activation of the hamstring through flexion of the knee joint. For ski performance and injury prevention, it will be far more important to focus on activating the hamstring through hip extension exercises. Greater stability and strength at the hip will provide for better cushioning on your landings and will help to stabilize the knee helping to prevent some of those unsightly injuries.

Recommended alternative: deadlift exercise variations

3) The Leg Press aka Hip Sled

Most people are familiar with this type of machine. Normally, we’ll see 2 versions – one where you are seated upright and are able to push a platform directly in front of you, and the second where you are in a lying position with the weights positioned above you at an angle. One benefit of the leg press is that it allows you to increase the resistance of the exercise by adding more weight. A second important factor to note is that the leg press exercise is a compound movement (you are moving at both the hip and the knee). What detracts from the benefits of this exercise are 1) the fact that you are in a lying or seated position, and 2) the positioning of the seat can create excess stress on your lower back because of the unnatural movement pattern it forces you through. Hopefully you’ll never be lying down or sitting on the slopes, unless it’s just for fun. Unnatural movement patterns mean that your body is moving in a way that it was intended to or is not functional to the desired result. The amount of flexion at the hip for the weight being moved is what can create excess stress at the back. Picture doing a squat while leaning forward. Now picture that same squat, still leaning forward, but with x number of pounds on your back. Ouch.

Recommended alternatives: squat and lunge variations

4) Smith Machine Squats

If I had to choose one exercise out of all of these to use with someone preparing for skiing, it would be the smith machine squat. It is the most functional in terms of the positioning that you’ll be using on the slopes and it is an example of a compound exercise where you’ll be activating the muscles around the hip and the knee at the same time. What is undesirable about this exercise is that it, too, forces unnatural movement patterns at the hip and lower back. These unnatural movement patterns can compound the impact of existing imbalances at the hips and lower back, and then spread to other joints of the body.

Recommended alternatives: squat and lunge exercise variations

Adjusting Your Skiing Fitness Program

Take a look at our blog post ‘3 Leg Training Exercises for Skiers’ for samples of what you can add to your existing program to help get you better prepared for the slopes. For our complete 6-week ski fitness program see the offseason ski program where you can get our “10 Stretches Every Skier Should Know” for free and also get a members only discount on the 6-week program.

David Bohmiller is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). His Off-Season Ski Program has been used by hundreds of men, women, and competitive skiers to gain an advantage on the slopes and ski with fewer aches and pains and with stronger muscles.

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A New Way To Tackle Landfill Waste


The UK produces 210 million tonnes of waste each year, but only a small proportion is recycled. The rest goes to landfill sites where it takes between 30-60 years for it to degrade. On top of this, 25% of the UK’s household waste is made up of food and drink which could be diverted from landfill and repurposed through initiatives like Starbucks’ new Waste in Action project. Mini skip hire Adelaide are useful in starbucks coffee for disposing the paper cup coffee..

The UK produces 210 million tonnes of waste each year

The UK produces 210 million tonnes of waste each year. That’s the equivalent weight of 1.2 billion average-sized people. This is generated at a rate of 1.2kg per person per day and is equivalent to around 0.7% of our GDP, which is the highest recycling rate in Europe and sixth highest producer of waste in the world (behind USA, China, Japan, Germany and France).

25% of the UK’s household waste is made up of food and drink

In the UK, 25% of household waste is made up of food and drink – this equates to around 20 million tonnes per year.

It’s time we got serious about reducing this amount by taking advantage of what we have in front of us: our own kitchen scraps.

The UK produces 200,000 tonnes of coffee waste each year

You may be surprised to learn that the UK produces 200,000 tonnes of coffee waste every year – equal to the weight of nearly 2,000 elephants. This is a byproduct of the coffee production process: when freshly roasted beans are ground for use in brewing or instant coffee, some grounds are left over and disposed of in landfill sites.

Coffee grounds can also be composted (either directly on site or collected from cafés) and recycled into fertiliser pellets, but this is limited by supply as well as cost implications.

Each Briton throws away around 300kg of edible food each year

The average Briton throws away around 300kg of edible food each year. This is despite the fact that we throw away over 7 million tons of food every year, which equates to around 1/4th of all the food that we buy. In comparison, Americans throw away around 250kg on average and Germans throw away around 200kg on average (Eurostat data).

Coffee grounds could be used to power cars

  • Coffee grounds are a great source of biofuel. They contain organic material, which means they can be used as an alternative fuel source for automobiles.
  • Coffee grounds are made up of organic material, so they can be used as an alternative fuel source for cars.
  • You might have to use them in your car’s diesel engine instead of regular gasoline, but if you’re interested in creating less trash and reducing your carbon footprint, it’s worth considering!

The amount of coffee grounds that Starbucks throws away weighs more than the company’s entire fleet of delivery trucks

Starbucks alone throws out an estimated 60,000 tonnes of coffee grounds each year. The company estimates that this is equivalent to the weight of its entire fleet of delivery trucks.

The potential for coffee waste to be used as a sustainable building material is huge. It’s 10 times better at absorbing oils and chemicals than clay, it’s easy to mould, and it smells nice when you walk through your house on a rainy day. It can also be used as a power source!

If you’re interested in using more sustainable building materials yourself, you might like our other article “5 Ways To Use Banana Peels In Your Home”.

Coffee grounds are 10 times better at absorbing oils and chemicals than clay

Coffee grounds are 10 times better at absorbing oils and chemicals than clay, meaning that coffee grounds could be used to clean up oil spills. The grounds could also be used to clean up oil from roads and car engines, as well as from water. This method is not only more efficient than using clay, but it also costs less money because coffee grounds are free while many people pay for their own waste disposal services (which includes the cost of dumping materials in a landfill).

This type of waste management solution has many positive implications: not only does it benefit the environment by minimizing landfill waste; it also benefits society by keeping people healthy by providing them with clean drinking water while reducing their risk of cancer or other diseases caused by chemical exposure.

Recycling coffee grounds could save millions pound of landfill tax

Landfill tax is charged by the government on waste that goes to landfill. The tax is £80 per tonne of waste, and it was introduced in 1996 to encourage recycling. Landfill tax is charged on waste that goes to landfill, not on recycled waste.

In what has been dubbed ‘the biggest waste recycling innovation in 20 years, a new scheme is being launched by Starbucks to tackle the huge amount of landfill waste that the UK produces annually.

In what has been dubbed ‘the biggest waste recycling innovation in 20 years, a new scheme is being launched by Starbucks to tackle the huge amount of landfill waste that the UK produces annually.

Starbucks will be recycling its used coffee grounds into an oil absorbent material.


The new scheme will see the company divert its vast amounts of waste away from landfill sites, by recycling it into products like soil nutrients and biofuels. The move is designed to help tackle climate change too, as well as reducing the amount of tax-payers money spent on landfill tax. Know more about if you need a skip bins that comes in different sizes.

Pipe Relining Will Be Your Best Choice


Pipe relining is a process that you should use if you have metal pipes and you want them to look like new again. Pipe relining Sydney cost can save you a lot of money over the cost of repairing or replacing your pipes. It’s also simpler than other methods because it doesn’t involve any digging or drilling, which can make it safer for both people and the environment around them. It also allows your plumbing system to continue working as usual while its being fixed!

Pipe Relining Cost

The pipe relining cost is lower than pipe replacement, and it can be completed very quickly and easily. Pipe relining costs less than replacing pipes because it does not involve digging up the ground or excavating your property. Relining also takes less time than pipe replacement, which can take a long time to complete and disrupt your daily life.

Pipe Relining Process

Pipe relining is a process in which the old pipes are removed, and new ones are inserted inside. It’s done through a small opening in the pipe. The relining process involves inserting a new pipe inside the old one, which allows you to avoid having to dig up your entire yard or driveway. This will save you time and money because it doesn’t require excavation work from your property.

In addition to being able to avoid digging up yards, pipe relining allows you to keep water flowing through your entire system while it’s being repaired at no cost or interruption of service!

Pipe Relining Aftermath

Pipe Relining is a green process, so you can rest assured that it’s not going to have any negative effects on the environment. In fact, because pipe relining will make your pipes look new again, it can actually be good for the environment. When a pipe starts leaking or bursting, it’s usually because there are cracks in the inner lining of the pipe wall which are allowing water to seep through and escape out into the surrounding soil or ground. Once these cracks start appearing in your pipes, they will continue getting worse over time until eventually your entire system is compromised beyond repair due to leakage issues.

Pipe Relining fixes all of these problems by providing an entirely new inner lining for your piping system that helps them stay intact for longer periods of time so that they don’t deteriorate as quickly as before. This also means less wear and tear on existing piping which means less maintenance costs going forward!

Pipe Relining Be Good To Your Tubes

Whether you are looking to fix your leaking pipe or replace the entire water line, the pipe relining will be a good choice. In this article, we will discuss how it can help you to protect your pipes from damage and leaking.

Pipes are made up of several materials like steel, copper, plastic etc. If a chemical or acid comes in contact with these pipes then they get damaged due to corrosion which ultimately leads to leakage as well as other kinds of problems like clogging etc because these chemicals may also damage other material used in making pipes such as plastic that is used in making joints between different types of pipelines such as PVC and CPVC jointing system for example.

Heat can also cause damage on the surface layer of metal tubes that may cause permanent leakage inside them so this should always be taken into consideration before installing new pipelines or repairing old ones where there is some kind of damage caused by heat exposure over time due to improper installation procedures during initial stages when first put into operation (before any problems started developing).

Pipe Relining How Often

When it comes to pipe relining, how often you should do it depends on how often you use your pipes. The more frequently the pipe is used, the more quickly it will need to be replaced again. For example, if you have a sewage line that runs under your property and is used every day by many people who live in that house or building, then it would make sense for this type of pipe to be replaced more frequently than a line that only provides water for one family and isn’t needed very often (if at all).

A good rule of thumb when determining how often to reline your pipes is “as needed.” If there are any leaks or smells coming from them and their condition indicates they need repair work soon, then they should probably be replaced before they become even worse problems. On the other hand, if everything seems fine but those same lines haven’t been working well recently—or ever—then now might be an excellent time for replacement as well!

Pipe Relining is a process that you should use if you have metal pipes and you want them to look like new again.

If you have metal pipes and want them to look like new again, pipe relining is the best option for you. It’s a cheaper alternative to replacing pipes and is also more environmentally friendly. Pipe relining involves applying epoxy resin into the inside of a corroded pipe in order to reinforce it and restore its structural integrity. This process fills in any cracks or holes inside the pipe that are causing water problems, including leaks or clogs.


The pipe relining process is easy and effective. It will save you time, money and effort when it comes to repairing your pipes. If you have any questions about this topic, feel free to reach out to us today in our website!

Cinematic Styles Explained

Cinematic styles are a way to categorize films by their visual and narrative elements. Many of these styles have been around for decades, if not longer. But they’re also constantly evolving to suit the needs of today’s filmmakers. Tv storyboard can adapt in any cinematic styles.

Here are some of the most popular cinematic styles:

Documentary (or “DIY”) – Documentaries are made up of footage shot by a camera operator or crew during a real event. The footage can be raw or heavily edited, depending on how much time and money is available to spend on editing it.

Non-fiction – Non-fiction means that there is no plot or characters in the film; it’s just facts about something. However, you can still use cinematic techniques like music and lighting to make your documentary more interesting!

Animation – Animation is pretty self-explanatory — it’s any movie where everything is drawn or computer generated instead of being filmed in front of a camera. This includes hand-drawn cartoons as well as CGI (computer graphics image) movies like Toy Story and The Incredibles that use animated characters but aren’t necessarily meant for children (unless they’re very dark). Animation lets filmmakers tell all sorts of stories from fantasy worlds with magic and talking animals to surreal.

If you’re a filmmaker, you’ve probably heard of the term “cinematic style.” But what exactly does that mean?

Cinematic style refers to the visual characteristics that make up a film’s look. These characteristics include color, composition and movement. Different film makers have different cinematic styles, which are often influenced by their culture, background and personal preferences.

The first thing to understand about cinematic style is that it is not simply one thing. There are many different types of styles, each with its own set of rules and guidelines. The most common types include:

Naturalistic Style – This type of cinematic style typically features close-ups and long shots, which help create a realistic feeling for the viewer. You’ll see this type of style used in documentaries and news broadcasts; it’s also common in dramas and comedies when there isn’t much action happening on screen at any given time. Naturalistic style can also be used as an alternative to other styles if you want your movie to feel like an ordinary experience for your audience instead of something special or extraordinary.

Exaggerated Style – This type of cinematic style usually involves unrealistic colors, excessive amounts of light or dark areas on the screen (known as high contrast), unusual angles, and fast editing.

Cinematic Styles Explained

When we talk about cinematic styles, we are referring to the way a film is shot and edited. There are many different types of cinematic styles and each one has its own benefits and drawbacks. Let’s take a look at some of the most common ones:


A documentary is exactly what it sounds like – it’s a film that documents real life events or people. Documentaries are a great example of how cinematography can improve your story by showing your audience things they wouldn’t normally see in their everyday lives. Documentaries can be used for just about any kind of story and are often used in educational films or documentaries.

Traditional Narrative Film

A traditional narrative film is one where the events unfold in chronological order from beginning to end. There aren’t usually any flashbacks or dream sequences in this type of movie because those tend to confuse viewers and make it harder for them to follow along with the story line. This type of filmmaking is perfect for telling stories that need to be told in an orderly manner so that viewers understand exactly what’s happening (like if someone was telling you a story).


Realism is a style that strives for as much realism in filmmaking as possible, while still being able to tell a story. It’s used in documentaries and dramas alike, but is also quite popular in comedy. The goal is to make the viewer feel like they’re watching real people in real situations. The director only uses techniques that would be available to them in reality, so they might not have any music or sound effects during their scenes. This style doesn’t use any flashy camera movements or lighting techniques because they wouldn’t fit into our reality.

Classical Hollywood Cinema

This style became popular with the rise of silent film leading up to World War II. It’s characterized by having a clear beginning middle and end, with characters who clearly define their goals throughout the story and come full circle by the end (often due to conflict). These films usually have happy endings where everything works out for everyone involved (both major characters and supporting players).

The cinematographer’s responsibility is to capture the mood and atmosphere of the subject on film. Cinematography applies traditional photographic principles to moving images. In many cases the cinematographer will use lighting to enhance the emotional impact of a scene or message. Cinematography can be broken down into several categories: documentary, non-fiction, feature films, corporate videos, weddings and private events. Find out on how to choose scene for your movie.