 Hello everyone! Hi! Happy Sunday! Welcome to VCSK Fitness. I'm Vivian Fonseca and I'm Sara Brown. Okay, so before we started, we are talking, we are announcing all the week about the prize. The winner you're gonna receive a pair of its key will be announcing at 12 o'clock. Aha! So 12 o'clock on Facebook and at this brigham, you can check the winner. So don't miss it. You're opportunity to have a pair of its key. Okay Kara, please give me your a little bit more explanation about the technique, its key technique, what you are doing today. Please. Okay, so today we are going to be doing something that you might not expect for skiing workout, but we are going to be doing some upper body stuff, which I know sounds crazy because you ski down the hill on your legs, but trust me with this one, it is super important that you keep your upper body balanced with your lower body when you're skiing because it's all well and great that now your legs are super strong and you've been doing all our workouts and your balance and coordination is great, but you've got to make sure your upper body balances out with that too. And all of this actually ties into what we've been building up to over the past few weeks. So if you look back on our previous sessions, you'll remember that we talked about our ankles, our knees, our hips, and then we did a little bit of strength. And then we spoke about our core. So you'll see that we're working our way up the body. And now we finally reach the top of the body. And Vivian's going to explain to you why all these things are connected and why they are so important. Yes. So before we started, I know what she's holding her hands. So this is, I mean, this is a broom, if you'd like to know. I just attached the broom here, this part of the broom. And then you will literally, what you would need is a stick, okay? So I am using a broom. If you have some stick, Kara, she's the professional one. She used like a little bit there. Excuse me. I've got my ski poles. So if you guys have ski poles, that'll work. So you see? Broom is ski pole. So if you are like me at home with a broom, it's fine. It's gonna work, okay? I don't even have any broom like mop, something else, but something that you'll be the same weight both sides. So you have to detach one side to be the same both sides, okay? So while I'm talking about this, just go there, find something quick and come back here in front of the screen to start our session. So today we are talking about the per body, lower body, how everything connects together and we go for our warm-up. I'll give you more 30 seconds for you while you are looking for something at your home or the place you are doing this workout. I've just opened my screen. Kara, she's the other side and I'm here. You'll see. The internet is amazing this time. Okay, so let's go for it. So did you get something? Your stick here. Tristyle, we do like some warm-up and the warm-up, I wanted that to use your stick, okay? As I said, nothing one side more like here or the other side the same thing for both sides, okay? So legs apart, you have to hold your stick this way, like wider than our shoulders, extend your arms, bend your knees and they have, you have to stay in like a stretch position. Yes, and then go from one side to the other side and go in the middle. You have to breathe out, lift your arms up and go back to your legs. Okay, ready? Let's go. One and two and three. Don't move your trunk. Let's start to coordinate your core with your upper body, okay? And up and up and five and four and three and two and one. Okay, rotation. So move one side, both arms totally extended, one side middle, other side rotation. Attention to your hips. You don't move your hips, just upper body. Keep your body straight and strong. Rotation and five and four and three and two and one. Again, inhale exhaling. One and two and three and four and five and six and seven and eight and nine. One more big, big movement. Okay, now you have to move to the side, like going down one side up, other side up. Bend a little bit your knees. Don't keep your legs straight. Bend knees, bend side and five and four and three and two and one. Okay, now hands on the front. Let's start it. So relax your shoulders first. Why lower body, upper body together here? Attention to have better performance. Lower body, upper body needs to coordinate here, okay, to be coordinated in the center of the link of two parts of your body is your core, okay? So feel to have better performance when you're going all the way down on the mountain. You have to coordinate while you're doing upper body with your lower body. So pay attention here. Now, let's work in our coordination, core strength and a little bit our upper body strength, okay? Because when you stay in the position, you'll see we start to feel your shoulders burning. So hands apart the same distance as your shoulders. Stay here. Now let's go for ski position, second level in, shoulders back and down. You are here, okay? Attention. So upper body, lower body connected. You are here straight and strong. Your lower body in ski position, your legs in ski position, your core engaged. Stay here. Don't move. What you have to do, have to breathe out, lift your stick above your head. You don't move lower body and back here. Again, breathe out. Everything you do when you're contracting your muscles, you have to breathe out. And five, don't squeeze your shoulders. Open your chest. And three. And two. And one more. Well done. Stay here. Hands here, totally straight, okay? Arms straight, thumbs pointing in. You have now to use lower body with upper body together. So we have to go halfway down with your hands and halfway up with your leg, okay? You have to touch your knee on your stick. Three, two, one. One, two, three, four, five, half or half, six, seven, eight, nine, 10. Now let's try to keep our hands here. The challenge is to move your knee higher. Don't move your upper body here, okay? And it's a matric position. You are holding your stick. Second level here. Let's go. One, two, three. Attention to your hips. Keep the same position. Five, six, seven, eight, nine, 10. Stay here. Now we're going squat position all the way down. When you go up, you have to extend your arms together. Inhale, exhaling. Inhale, exhaling. Inhale, exhaling. Inhale, exhaling. And four, press on your heels. And two, arms totally straight. And one, okay? Stay here in squat position. Now we will start to do rotation, okay? So now we go in diagonal. Pay attention here. One, back in the center. Two, you don't move your hips. You don't move your legs. Stay in squat position. Ten, you just move navel up, your navel line up. Rotate to the side. Up. Rotate. You're using your core. You're using your shoulders. You're using your legs to keep supporting all your body weight. Five, up. Four, up. Three, up. Two, up. One, up. Stay here. Don't move. Now, attention. Can you see my heels? Now let's go on your toes. Lift your heels off the floor and back. Stay here in the position. Two, body alignment. You have to stay in the position to keep your body alignment, to work on your posture. Up and back. Breathe out. Breathe in. Five, four, three, two, one. Well done. Relax. Could you feel a little bit your shoulders? Could you feel a little bit? Yeah, definitely. Okay, perfect. So what happened here? We are using upper body and lower body. Sometimes lower body, just in symmetric position, just contracting. Sometimes lower body is symmetric when you just stay contracting like still. The other part is doing the movement, but both sides are doing some work here. Okay? So what do I have to do now? Attention. I will do on my side for you to understand here. We have to step back in the same time, extend your arm. Okay? This exercise is for body alignment to improve your posture, connect your core, and have better shoulder mobility when you're moving your arm up in the same time, coordinating with lower body. Okay? Ready? Yes, a lot of things in one movement. And three, relax this way. Hands the same distance as our shoulders. Okay, here. Five, four, three, two, one. Just let leg go back and just step forward to the beginning here, like in parallel. Okay? And three, and two, and one. Let's go. One, back here. The same sides. Two, don't change your leg. And three, and four, pressure on your heel is on the floor. Five, breathe out when you lift your hands up. And four more, and three, and two, and one. Other side the same way. Ready? Go. One, and two, and three, and four, and five, and six. Attention to your posture. Seven, eight. Extend your arms. Nine, and ten. Well done. Attention. What do you have to do? Hands here. Open a little bit more here. Okay, wider. What do you have to do? You have to go down one side, up, extend on the top. Okay? So hands like a part. We have to work in rotation. This is the center of power when you have to link upper, lower together. So let's do rotation. It's very important. And let's work a little bit our shoulders mobility here. Okay? Three, two, one. One, up. Two, up. Squat. And lift it up. Squat. Breathe out. Breathe out. Arms totally straight, strong. And four, three, two, one more. Last one. Let's do a little bit more faster. Ready? And three, and two, and one. Let's go. One, up. Two, up. Inhale, exhale. Down, up. Down, up. Go deeper with your hands. Keep your arms straight, strong. Breathe out. Heaps back. Press on your heels. Rotate your trunk. Don't move your hips. And five, and four, and three, and two, and one. Okay? Stay here. Hands above your head. Attention, everyone. Now you have to do two exercises here, okay? Two movements. The first one is you have to step back and come back here. Easy. The second one, stay here. Your knee go to the side. Point it to the side. Lift your knee up and back here. Okay? So you do 10. Back, 10 to the side. Three, two, one. Let's go. One, the same side. Two, body alignment. Three, four. You don't need to go all the way down with your knee. Five, four, three, two, one. Now, attention. Let's activate our core. Yes, let's go. One, two. Don't move your hips. Three, extend your arms. Open your chest. Up, up, up. Back to the center. Up, up. Lift your knee up, up. Other side. Ready? Step backwards. Let's go. Langes. One, but don't go all the way down. Two, hands up. Four. Don't give up. Five, six, seven, eight, nine, 10. Okay. To the side. One, two, three. Don't move your hands. Four. Straight, strong. Five, six, seven, eight, nine, 10. Well done, everyone. Relax your shoulders. Let's go. Floor. I'll just push my camera down. Let's go to the floor. Are you okay? Everybody okay? Are you okay, Kara? Surviving. Okay, so let's go to the floor. I didn't tell you before, but if you have some thought or something close to you, or Matt, perfect too. When you sit on the floor, because we have to sit and have to lay down, okay? Attention, everyone. Legs apart. Shoulders back and down. We have to work in our shoulder mobility, our posture, core strength, everything together, okay? So, hands apart. More than wider than your shoulders at the distance here, okay? Poster, sit on your hips, bones this way. Lift your arms up, up, up, up. I'm just going backwards for you to see my hands, to watch my hands. Extend. Open your chest. Now, go back, lay back a little bit your trunk. Attention, you cannot feel your pain on your lower back, okay? You have to stay here, but you have to feel just activating core and your shoulders here with your hands on the top. Stay here. Slowly, you have to extend your right leg or your left. Go down, touch, and back here. Touch your leg, back here. You don't move more your trunk. You have just to move your arms in your legs. Ten, back here. Nine, posture. Open your chest. Eight, seven, six, breathe out. Five, four, shoulders down. Three, two, one. Stay here. Now, you have to go to the side, rotate to one side and back in the center. Other side, back in the center. One side, center. Hold your stick. Other side, center. Ten, nine, eight. If it's easy, you can go a little bit lower with your your trunk, okay? In your hips, on the floor. Heels on the floor. Two more. One more. Well done. Stay here. Attention, now you have to do what? You have to go. Now, on your side, rotating, but on your side, we have to touch one side of your stick on the floor, back in the center. Other side on the floor, back in the center. You don't go forward, okay? You keep the same alignment. One side, back in the center. If it's easy, you just need to lay back. Side, center. Side, center. Five, and four, and three, and two, and one. Now, move your shoulders down. Hands in the same line with your chest. Lift a little bit your trunk. Stay here. Extend your right leg. Now we have to activate core leg and keep and shoulder stability all the time here, okay? Let's go. Lift your leg up and back. Two and back. Three and back. Four and back. Five and back. Six and back. Seven and back. Eight. Back. Nine. Arm extended. One more. Okay. Other side. One, two. Don't move your trunk. Three, four, five, six, seven, eight, nine, ten. Well done, everyone. Lay down on your back. Let's go now for something a little bit more challenging for your rotation. Coordination, okay? When you work on your core, leg, and upper body all together, okay? So basically, you put your hands above your head here. Extend both legs. You have to move your legs. The first one is these, okay? Just straight all. Everything together and extend. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Four. Four and three and two and one. Okay. Stay here. Now let's move our arms on the side in rotation, okay? So you try to go all the way on the side or touch your stick on your foot and back here. One side, eight score. Each coordination is about body alignment, okay? Put your body alignment. Three and four and five. Breathe out. Out. Out. Eight. Nine. Ten. Okay, stay here. Keep your arms completely straight, strong here. Core coordination, body alignment, one more exercise, okay? So basically, yes, you have to move both legs, touch the floor. Attation. If you have your core very weak, you have to go one side or the leg, okay? One leg after that you move your second leg. Otherwise, on the leg, you go together, okay? So stay here. Arms are straight, strong. Middle, other side. It's very difficult, trust me. Up, other side. Don't move your arms. Up, other side. Up, other side. Up, rotation. Both knees together. Up, other side. Go, go, go, go, other side. Touch. Both knees together. Two more. Go, go, go, go, go. Hands on the top. Go, go, go, go, go. One more. Go, go, go, go, go, go, go. And the last one, perfect. Extend your arms, your legs. Big stretching. Attention to finish. If you have your core is not strong enough, don't do full movement, okay? You just do halfway, just do this all. But if you can, if you are like stronger, you're working your core longer, you have a long time. You have to do this all. Hands apart, a little bit wider than your shoulders. You have to inhale. When you exhale, everything together up. Go. And touch your stick on your feet, on your toes. Ready? Extend. Just down to finish. Ready? Three, two, one. One. Extend. Two. Extend. Three. Arms above your head. Four. Five. Attention. If it's difficult for you, just go halfway. Okay? Three more. Two more. The last one. Well done. Okay, so let's stretch, kind of stretch. After that, more like tips for you with kind of ground. Okay, stick on the side. Let's stretch. So hold your knees. Relax. Attention for upper body in our workout. Extend the right leg. Hold your left. Now you hold your left. If you extend the right, hold with your right hand your left knee. The other hand or other arm extended. Okay? Crossing all. One leg. Extend. One arm extended. So I was explaining to you before our workout. Upper body, like shoulders, mobility, everything, we use like a big strap, okay? Elastic band. So because today we have to improvise and do something more different just for everybody can enjoy because I know you don't have everybody here elastic band the last minute. So you're using this stick because you can do whatever you go like some use the some like easy equipment just to do your workout. Okay? So you can use your one stick and cross over hand on the side. You can use your ski pole. Right? Kara? Yeah. Yeah, I was using a slalom pole. It's because we're at a slalom race tomorrow. So we have the poles here. Other one. Hold it. So now you have to hold the other hand with opposite leg and extend cross. Today was just a little example about posture, body alignment, about how you coordinate upper body, lower body together with your core connecting both parts of your body. So if you go to our workout, you can see like full workout with a lot of movements just to improve your coordination, instability, your alignment for you to have better performance because your body work in connection. Nothing you do with your lower body or upper body is alone. You have to use both both sides coordinated to have your movement, like your perfect movement. Okay? So both sides more coordination between both parts, better improvement. And turn over, sit on your heels and child pose. I know a lot of people here, they didn't have an idea of upper body for ski. Yes. More coordination between both parts, upper body lower body with your core connecting in the middle. Your core is the center of your power. Your performance, you'll be completely different, right, Kara? Exactly. Okay, back. Just sit, big stretching here. Go from one side, other side, in the middle and roll your shoulders back and down. Okay, Kara is with you now. So thank you very much Vivian for that workout. I was definitely feeling my shoulders burning, so I hope you guys were too. So as you saw, I was doing the workout with the ski pole and I was feeling the burn in my shoulders. So you can imagine that even though your leg, you might be feeling your legs more, actually when you're skiing around, just the weight of holding, your poles and your hands is working your shoulder muscles. And if any of you have done ski lessons before, then one of the things that the instructor will have kept saying to you is, keep your hands up, keep your hands up. They want you to ski with your hands here, right? Not with your hands here. So it's really important we have the strength to keep them here. Now, if you're wondering, why does my instructor keep telling me to keep my hands up? Well, hopefully he's actually explained to you why you're doing that. But if he hasn't, the reason is really simple. You're in your skiing position and your hands are up, your balance. Okay, weight is through the center forward part of my foot and I'm in a good skiing stance. Whereas as soon as my arms drop down, what you'll find is that your weight immediately drops to your hips and drops backwards. So that is why they always tell you to keep your hands up. And if you watch racers skiing and other good skiers, you'll find that they ski with their hands here. They might be a bit all over the place, but they're always in front of them. They're never down below their hips. So, yes, that is your skiing tip for upper body. Yeah. So just is a little bit like is a curiosity for everyone is just have a look, not just ski, all the sports you are staying, you will have to move like you have to coordinate upper body, lower body, everything. Even when you're shooting, do everything, your lower body needs to be stable to use your to be more precise upper body. Or if you're doing basketball, volleyball, running, running, people do run like with arms this way, they don't have the same performance because it's about biomechanic. Okay. So you have to work out at this kind of things. This point of your workout is very important for you really go for this level, the average level for the high level, because I know here everybody wants to go good on the slopes, right? You want it to performance very well, even you're just going for fun. Everybody wanted to be good on the slopes, right Kara? Exactly. I think actually unfortunately we have a little bit of bad news today. And that is that today is our last ski fit Sunday with Ellis Brigham. So thank you so much for joining the five sessions that we've done. And thank you for Ellis Brigham for putting them on. We've loved doing these for you. But in good news, if you guys have been enjoying the sessions, then we would love for you to go and check out the ones on our website on BCSkiFitness.com, where we have everything we've shown you, but loads more and more details. Yeah, loads of sessions. So we'd love to do that. Yeah. And we wanted to add, so yeah Vivian said we've got some awesome prizes coming up. We're going to announce the winners at midday today on the Ellis Brigham Facebook page. So make sure you just log into Facebook and Vivian and I will be joining them live. You've got vocal skis, you've got an Ellis Brigham voucher, and you've got a free BCSki Fitness workout package of you. Yeah. Okay. So I hope that you enjoyed it a lot. And you never thought you could use a broom like your part of your workout, you see. We have a lot of possibilities to have a good workout using things at your home, home to do something for you to improve your BCSki workout. And then go to our website, get our workout plan with all the exercise, everything I guarantee, I can guarantee, people are doing the guarantee, you go for the other level. If I never did this before, never skip before. So it's the time you learn it. Okay. So thank you very much. Midday, 12 o'clock. Just check it out. We'll be live for you to announce the winner. And thank you very much. And see you soon. Right, Kara? Bye-bye. Thank you very much. Thank you, Ellis Brigham. And bye-bye. Have a good Sunday, 12 o'clock. The winner. Bye-bye, 12 midday. Bye-bye. Bye.