 Hello, hello, hello. Good morning. So, can you start it? Yes or no? Mark? Go ahead. Okay. So, welcome to VC Ski Fitness Sunday Fit for you, Sunday Ski Fit for you. I'm Vivian Fonseca. Kara, can you hear me? I can hear you, yeah. I am here. I'm just waiting for my video to be activated. Okay, okay. So, let's start our workout for Ski Fitness. So, Kara, do you want to introduce yourself or I can carry on? There I am. Hi everyone. There we go. Cool. Well, you've met Vivian. I am Kara Brown and I'm the other half of VC Ski Fitness and we're super excited to be doing the Ski Fitness Sundays with Ellis Brigham. And so what we're going to be doing is we're going to be talking you guys through a little bit about VC Ski Fitness and we're going to be showing you what we do on our programs. So, what VC Ski Fitness is about is it's a workout program. It's going to get you fit overall, but specifically it's going to focus on your skiing fitness and improve your skiing performance. So, what's really cool is that because this is a collaboration between Vivian and I, I have a little bit of expertise in the skiing world and Vivian is what I like to call Google for exercises. Literally, this woman has a exercise for every single problem you can draw her. And so this is more than just, you know, do some squats, get big thighs and get fit for skiing. This is we encompass everything. We do motor skills. We do coordination, balance, reflexes. We focus on the forces that are going through your body when you're skiing and try to strengthen you up so you can be as ready as possible. So, yeah, that's what we're all about and we're really looking forward to showing it to you guys on these ski fit Sundays with Ellis Brigham. So Vivian, tell us what we're going to need for today's workout. Okay, so today we have, first we have to set up, set up what we have to do here, like for you guys at your home, just get some space, okay, just push your furniture away a little bit like I did here in my house. And then what you have to do, a little space, a mat or a towel, like it's up to you. If you don't have mat, it's not a problem, a towel is fine. About what you have to wear for this workout, okay, I'm wearing trainers, but you can stay barefoot, it's not a problem, it's up to you, you feel more comfortable. If you want to wear trainers, you have more stability for exercises. If you want to be like in barefoot, you'll be more instable. If you are pro instability, you train instability, so you can stay barefoot. If you're first time doing exercise for instability strength, I recommend you put your trainers, okay. The other thing is, is our first workout here, so we assume you don't have any kind of equipment, of course, just body weight we have used here today. But in the future, if you wanted to put some challenge on your workout, you can use some mini bands like this one, okay. So the next workouts, you can just get some mini bands. I have my mini bands, so if you want to go for our website and buy some mini bands, it's fine. It'd be great. Otherwise, just grab some mini bands if you want in the future, just to get more challenging your workout. But for today, fine, just your body, mat, trainers, or without trainers, and then follow me. Yeah. So girls and guys, everyone is watching us today. Let's start our warmup. So the warmup is just to lubricate like your joints to get ready for your workout. For today, we'll be working our ankles, knees, joints, and hips joints. So let's do some warmup. Let's go. Everybody ready? So three and two and one side to side, just warm up your body slowly, side to side, and then you have to step side to the side and stop in the middle and move your knees side to side. Just with my map, attention to warmup. You don't need to stretch your warmup is just little movements and like low intensity to start to wake up your muscles. Okay, just side to side slowly, move your knees, move your hips side to side and stop in one side. And just a little movement, you push your hips down 10, 9, 8, 7, 6, 5, 4, 3, and 2, all the side the same way. And 1, and 2, and 3, breathe in, breathe out, wake up and 5, 4, and 3, and 2, and 1. Now in the middle, just rotate your trunk side to side as well. Move your shoulders, step on the floor, move your body, and 3, and 2, and 1, move now just from one side and hold a little bit. Other side the same way. Okay, go in the middle, move your body down, your trunk down, bend over. Go one side, go other side, go in the middle, all the up, move your foot like just for one, circling your foot from one direction and move for the other direction. The same way your toes on the floor, one side, move for the other side. And now move, lift your leg up, in and out, in and out, in and out, 5, 5, and 4, and 3, and 2, and 1. Now let's do side to side, one leg alternating, side to side, and 5, and 4, and 3, and 2, and 1. Now in the middle, bend your knees, big, big stretching, cross your fingers on the top, big breath, go from one side, other side. In the middle, breathe in, deep breath, breathe out, open your chest, and let's start our workout training. Kai is with you. So good job guys, made it through the warm up. So what Vivian said is today we're going to be working ankles, knees, and hips. And hopefully if you've been skiing before, you've heard of all those joints because they are vital to your skiing. So you might have heard this before, if you haven't, don't worry, I'm going to talk you through it. So skiing starts from the ground up. So what I mean by ground up skiing is that your turn starts with your ankles and then your knees and then your hips. So, and then eventually your shoulders follow. So why, why do you do it this way? Well, it's pretty simple. If you watch me, I'm going to make a turn. If I start with my shoulders, watch what happens to my outside ski, my leg down here. It has to come off the ground. If there's legs coming off the ground, how can you car? There's no way. So that's why we engage our ankles, we engage our knees to keep them nice and soft. And then the hip moves us forward. And that's how you start a good turn. So that's why we are focusing on these three joints this morning. So Vivian first is going to take you guys through some exercises for your ankles to help strengthen them and to help your mobility in there. So over to you Vivian for ankles. Okay, so guys, meditation here more in my feet. Okay, I know I have different levels of fitness here, like different kind of people, different kind of levels of strength. So I try to do the way everybody can join. So you just adjust your level with according with the exercise I'm teaching here. I'm showing you. Okay. So the first one is bend your knees just a little bit, just a little bit because the focus is on your ankles. Okay, so we have to second navel in like engage your core. Don't relax your per body. If it's not of a per body, all body needs to be connected for the all the exercise we do. Okay. So page on is a little bit, we start to move our feet in and out. First one side in and out in and out just to start to move all the joints, all the muscles, all the bones on your foot. One side easy. Okay, super easy here. If you're wearing trainers. It's easier if you're on your foot, you can feel more the movement. Now let's do for other side out, push out, out, out, out, out. One more out. Now we start this properly, rotation both feet. We have to go one side back. Other side back. Attention to my hips, attention to my knees. They just follow my heels. My hips don't move. Stay on the middle, in the middle all the time. Side, other side, side, other side. Now let's go for the other movement. We have to go up, toes and back, toes and back. Attention to my posture. I don't move my posture. I don't move my hips. I don't move my elbows, my shoulders. Everything is here in the same position. Lift your toes, lift your heels up, just toes on the floor. Five and four and three. It looks simple, but if you don't pay attention to your position, if you don't pay attention to your hips position, you're not connecting upper body, lower body. You don't activate the correct muscles. Okay. One more time. Perfect. Now I start to move my right leg or left is up to you. Back and come to the center. Attention here. You can't move your knee out. You have to push backwards and go to the center. Okay. Attention if you're not moving your knee out. The goal here is to keep the stability on one side completely still. And five, back here. And four, back here. And three, back here. Two, one more. One. Now is the challenge. We have to step back, go up, lift your heel up. Again, step back up, up. Again, heel. This heel up. Okay. The heel on the floor up. Again. Yes. Lift your heel up. Back. Heel up. Back. Heel up. Back. Good. Heel up. Back. Two more. Up. Back. One more. Okay. I know you could feel a little bit burning your thighs and your calves. Perfect. Other side. Just step and back. Attention to an E. One more time. It looks simple. But if you don't keep your body straight, strong, you will start to overcompensate muscles here. Okay. And keep going. Five. And four. And three. And two. And one. Now the challenge. Lift your heel up. Up. Push your leg and lift up. Up. Attention everyone. You have to really try to lift your heel up. Two more. And one more. Great. Back to the center. Now let's step to the side. Okay. This leg here to the side. Side. Don't move your knee back. Side. Back. Side. Back. Two more. Side. Back. The challenge. Lift your heel up again. One. Side. Heel up. Two. Up. Three. Heel up. Four. Up. Five. Up. And stay in the middle. Lift your leg up and hold. Ten. Nine. If you want some challenge here, move your hands. Up. Lift up. And back here. Attention. You start to feel like a little bit more fatigued. You start to feel your ankle shaking a little bit. But stay here. You're working your strength on your ankle. Two more. And the last one. Up. Let's go for the other side. And three and two. And one other side. Step back. Step. Attention. This knee. You don't move. Don't move this knee. Breathe in. Breathe out. One more. Breathe in. Breathe out. Last one. Breathe in. Breathe out. Now it's the challenge. Lift your heel up. Side. One. Side. Two. Side. Three. Side. Four. Side. Five. And now stay here and hold. If you like a challenge with me, lift your arms up. Back down. Lift your arms up. You can't move your body. Just your arms. Stay still and strong. You can feel it. Your ankle shaking a little bit. Try to press your heel against the floor. Breathe out when you move your arms up. One more. The last one. And inhale. Exhale. And relax. Good. Well done. So ankles done. Next one. Okay. So next up, like I said, we've got our ankles done. And now we're going to move up or like to our knees. Now knees, unfortunately the skiers are pretty vulnerable point, which I know as well as anyone having had two major knee surgeries throughout my career. But the reason why they're vulnerable, so the reason why knees tend to be vulnerable is that they are the first point of pivot for our skis. It's the first joint since our ankles are actually in this big plastic boot. Our knees are the first point of strain that our body takes, which is why it's so important to strengthen the muscles around them to help stabilize that joint. So ankles engaged. Engage your knees. A good tip for staying in a balanced position when you're skiing. You want your shin angle to be similar to your spine angle. So what I mean is the angle of your lower leg should be similar to the angle of your back. Immediately if, for example, you change the angle of your back and you collapse, this is not a steady position. This is not a balanced position. I can't relax. It's raining. I can't make good terms. Engage that core. Roll your knees. Spine and shin angle similar. I'm going to show you how to strengthen up those muscles around your knees to help stabilize your knee joints. Okay. So let's go for the second joint. I start to work in our knees. Okay. So attention. One thing is very important. Our knee stability comes from our glutes. Okay. So the focus here is just activate a little bit more our size, our quadriceps, our muscles here in the front of your knees. But you have to engage your core and keep, like really contract your glutes all the time. Because if you relax upper body, if you relax your hips, what happened? You start to lose your stability on your knees. Okay. So let's do it. The first exercise I want that all of us together here is legs apart, squat position here. Okay. So now you have to bend more your knees, push your hips back and down, push your hips, your hips join in here and stay here. Okay. So basically what you have to do, you have a really two step backwards lunges, go down kneeling a little bit. If you have funny knees or some problem, don't go too deep. Okay. Just halfway pressure on your heel and back in the center, down and back in the center. I'll do a long face into the camera for you guys. So down and back to the center. Okay. And then the rotation here. One more time. It looks simple, but if you don't put pressure on your heel, if you don't inhale exhale, you can't keep your knees stable. Okay. So to stabilize your knee, you have to do all the things together and back, go down kneeling and back five more, five and back and back. You have to do very precisely every single movement here to stabilize your knees. Two more and back. One more and back. Okay. Perfect. Can you feel the burn a little bit? Let's go for the other side. Okay. Three, two, one. So we step down. And back. Down. And back, attention to a knee. Down. And back. Down. And back, five. Down. Back. Four. And back. Three. And back. Two. And back one more. One. Perfect. Now let's do the same to the side. Okay. So we have to create a little bit instability when you move our leg to the side, you have to hold your body in just one leg here with your knees bent and the position. You can't, you cannot move this leg here. Okay. Stay still a strong here to the side. Squat. And back here. If you want to some challenge here, my advice, don't touch your foot back. Stay in the air. Side. Air. Two. Stay. Three. And four. And five. Come on. Six. I know it's Barney. Side. Breathe in when you go down, breathe out when you come up. Two more. And one more. Great. Relax. Other side. Ready. One. Attention. You are activating your hips, your hips, sorry, your thighs. Okay. So pay attention. If you're really contracting your core, engage your core pressure on your heel against the floor and try to move your body the way you don't move this side here. Okay. All these muscles. And four. And three. And two. And one. Well done guys. Relax. The last one. Attention here. This is involved a little bit in flexibility. So you have to do the way. To achieve your limits. Okay. When you get through and I can go lower stop. Legs apart. Legs apart here. Shoulders back and down. What you have to do. You have to go down. Keeping the same angle here. Down, down, down, down, down. Try to touch the floor and back. If it starts to collapse your per body. Stop. Okay. So you try to go deeply deeper, but the way you don't change your position. Let's do 10 times to finish. Okay. Three, two, one. Right hand or left. Back. Other hand. Back. Touch. Keep the same position. Touch. The same angle in your trunk. The same angle for your hips. You just go down. Push your hips back. And down. Don't bend over your trunk. Heels against the floor. And three. Breathe in down. Breathe out up. Let's do two more. And one more. Okay. Stay here. Five. Four. Three. Two. One. And relax. Okay. Could you feel the burn? I could feel it. Yeah, I could definitely feel it. Thank you very much. Great. You can see how all those exercises really resemble the position that we have when we're skiing. You know, what Vivian was talking about, about keeping that spine and shin angle the same as you go down. That's exactly the muscles that we need to work when we are skiing. Okay. So I think we have time for Vivian to deliver a final killer. Good exercise. I hate to tell you guys, this is Vivian's specialty. So enjoy your burn. I will be feeling the pain with you. But yeah, over to you Vivian for the last believed exercise. Okay. So now I just moving my, my camera down here, my screen down. So guys, everyone here is the time to use your mat or your towel laid down on the floor on your side. Okay. Attention here. I'm going to do some bridges. I would do some bridges with you guys. Bridges. Sometimes I watch some videos. People do bridges the wrong way. I will explain why. Okay. This is very important to explain this. If you wanted to activate your hips, muscles, your hips joined to move your hips joined. You cannot use your toes. This is wrong. Okay. You're not activating your glutes. You're not activating the back of her thighs. You're not activating cups. It doesn't help us. Okay. To have glutes activation, we needed to just keep your heels pressing against the floor. When you do bridges, you don't use your lower back. How to do it the correct way. First, press your heels against the floor, legs apart, the same distance as your shoulders. Okay. When you go up, the first pressure is on your heels. Press your heels against the floor and breathe out. Pushing your heels against the floor is automatic. Okay. Your hips move up. The way when you push your heels against the floor. If you don't push your heels against the floor, you start to use your lower back. This is the problem. Okay. Heels. Just heels. Engage your core. Secondive in, put everything in and stay here. Basically what you have to do here is your challenge. You have to lift your right leg or left up, stay all the body weight on one heel and back. Other one. You have to step side, one side, other side. You cannot feel pressure on your shoulders. All the pressure is on your heel. You squeeze about when you lift one leg up and back. One, two, three, four, five, six, seven, eight, seven, seven, eight, nine, 10, and nine, and eight. Engage your core. Don't collapse your hips down. Two more. Let's do two more. Two. And one more. Stay here. Perfect. Relax your shoulders. Can you feel your bum contracting? Yes. Perfect. Relax your shoulders here. Now, if you feel a little difficult to do one leg up, don't worry. Keep two legs together. Just try to do it slowly. Okay. So basically, if you cannot go with one leg up, two together, going to squeezing and back, or you can come with me, one leg up and lift your hips up with pressure on your heel and back. Breathe out. Breathe in. Breathe out. Breathe in. And up and in. And up and in. Five. Five. And back. And four. And back. And three. Come on. Engage your core. And two. And one more. Hold. You stay here. Don't move. Oh my gosh. Yeah, stay here. Don't move. Five. Four. Three. Two. One. The killer. If you want a challenge, if you like a challenge, push your leg down, move your leg down and stay your heels, your heel pressing against the floor, your legs straight. Don't touch your bum on the floor. Five. Four. Three. Two. One. Let's go other side. The same way. If you did both sides, the other side, do the same. Okay. You have to do the same for both sides. This is very important. Lift your leg up. Heel on the floor. Breathe in and breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Heel pressing stronger. And engage your core. Five. And back. Leg pointing up. Four. And three. And two. And one more. Stay here. Challenge. And three and two and one. Leg down. Heel pressing against the floor. Don't touch your bum on the floor. Stay. Five. And four. And three. And two. And one. Well done. You did it. You did it. Kala, could you feel it? Yes or no? Oh my goodness. Yes. I hope you guys were all feeling that too. I did warn you, but thank you very much, Vivian. That was awesome. Okay. So good job for making it through today's workout. Unfortunately, that is all we have time for, for today. But massive thank you to Ellis Brigham for helping us to do these workouts. It's awesome to be able to showcase what Vivian and I do. And we hope you really enjoyed it. If you have any feedback or you want to ask us any questions, if you're watching this on Facebook live, then you can leave your questions in the comments below. And if you're watching this on zoom, you can head over to Facebook and do the same thing. What do you think Vivian? Yes. So if you want to, if comment something about bands as well, my device, the next workout, we start to build up our workout. Here. Okay. So we'll be a problem. So you can have your bands with you to advance a little bit. Your level here with our exercises. If you can't have bands, it's fine. But if you have something, you'll be very good to really have some challenge for your muscles. And some questions. Just you can send a message to us, right? To our Instagram as well. VC, VC ski fitness. And all of you guys, if you have any questions, please send them to us on the email. We'll be very happy to answer them. I hope that you have enjoyed the session as well. VC, VC ski fitness. And all of you guys, important thing now for Sunday for every day. Of course in your breakfast. We just finished our breakfast. Almost our lunchtime. Water. Don't forget to drink water. Eat properly. Please is very important. Our body is 70% diet. 30% exercise. Exercise boost your metabolism. For you to feel better. your health. So please drink water, eat properly, and we are here together on Sundays. So quickly stretching because you're asking yourself how about the stretching? For this stretch is simple, relaxing, just to have to lift your hips up, your chest down, relax your body like your trunk down, okay? If you have like, if your flexibility is not so good, don't worry, don't panic, just bend your knees, relax, go from one side, breathe in, breathe out, go for the other side, breathe in, breathe out, go in the middle, bend your knees, put your hands on your knees, curve now your trunk, okay? Set your navel in and go all the up in a big stretch and you cross your fingers on the top, okay? You can go on the wall or some chair, just grab one foot very gently, okay? This is not a flexibility session, it's just to release your muscles you worked today. And shake a little bit your legs, big breath, be happy. Today's Sunday in London is a beautiful day, sunny. And I hope to see you again next Sunday, right? Yeah, we will see Sunday, it might be me, it might be Vivian, we might be live, it might be pre-recorded depending on whether I'm skiing and Vivian is doing what Vivian does, but we will see you then. Okay, thank you so much. Thank you everyone for enjoying our workout today. And I hope to see you all next Sunday, opera recorder or live, you'll be the same quality of workout, just come, click and do your work exercise with us. Bye bye. Have a good Sunday everyone. Bye bye. Enjoy your Sunday, this amazing sunshine. Thank you very much. Bye bye. Thank you, Mike. Thank you.