Personal Trainer Zanna Van Dijk’s top tips for preparing for a day out on the slopes


Four to six weeks before your ski trip:

  • While skiing looks easy, you can work up a sweat so it’s important to make sure your fitness levels are high enough to enjoy the day without getting stitch and having to retire early. Put together a fitness routine whether it’s walking with a friend, running or going to the gym to build up cardiovascular fitness.
  • The core is one of the most worked muscles when skiing so start planking. Start by holding the plank for 15 seconds and build up from there.
  • Strengthen your legs and derriere by doing squats. If you’re up for more of a challenge, add a medicine ball or dumbbell. Technique is crucial though so there is not point adding props if you don’t have the technique.

Before heading out on the slopes:

  • It is important to prepare muscles after being sedentary overnight, or a long journey. When you wake up take a hot shower to loosen your muscles.
  • Before heading out on the slopes use the Deep Heat Muscle Massage Roll-on Lotion on key muscle areas to prepare for the day of activity ahead.
  • Make sure you stretch before leaving. I recommend bridging exercises on the bed or on your floor.
  • Keep energy levels up by starting the day with porridge, yoghurt, fruit and nuts for breakfast.

During your day on the slopes:

  • Following your first few runs, you will have increased blood flow to the muscles and will be using extra calories to maintain body temperature. At this point have a snack like a flapjack to replenish energy.
  • Ensure you continue to stretch throughout the day to help ease tight muscles. The ligament on the outside of the leg can become particularly tight, so keeping it supple will reduce injury.
  • Loosen your boots when you stop for lunch to release muscle tension.

 When you get back from the slopes:

  • Ensure you make time to recover once you return from your day on the mountain.
  • Avoid alcohol until you are fully hydrated.
  • Ensure you eat carbohydrates for dinner to replenish your muscles, and don’t forget protein like, red meat, fish and eggs as well.
  • Massage tight, knotted muscles with Deep Heat Muscle Massage Roll-on Lotion as you relax in front of the fire.


About the product:

Deep Heat Muscle Massage Roll-on Lotion can be used pre-sport to loosen and soften muscles and post exercise as part of rehab soft tissue to help realign muscle fibres and break down adhesions and scar tissue. It can also be used every day to ease and release knots in the shoulders, back and other parts of the body.

The product is available for £4.99 in Boots, Tesco, other grocery stores and pharmacies.