Range Snow

Hey Range Club 👋🏻

We’re tuning up our squats this week 🦵

I’m all about making your workouts efficient and effective and that’s why we’re going over how to get the most out of your squats.

There’s a lot to consider when squating so let’s dive into it.

From warm-up to progressions, we’re covering it.

Even if you’ve been squatting for years, you can benefit from this.

Not a Range Club member yet??

Sign up before Wednesday so you can make it to the workshop!

Link in bio for program details 🦵⛷️

Hi 👋🏻 if you're new here, my name is Shannon and I'm a women's skiing and fitness coach living in Squamish BC!

I created Range Fitness for women who want to feel really strong and confident when their spending time in and on mountains.

Whether it’s in a hike with friends, on a long weekend ski trip or an after work bike ride. I want to get you to a place where you literally never think you can’t do something because your body might hold you back.

How do you get there?

Focused and effective workouts to build and maintain a strong, balanced body
Long-term consistency, week after week, month after month, year after year.
Just like the mountains are part of your lifestyle, your training should be too if you want to stay out here into your 70’s and 80’s.

That doesn’t mean your life is your training, it’s just part of it.

Swipe through to learn how I work with women remotely all over the world.

If you’re ready to work with me, head to the link in my bio!

It’s the most important part of your workout and I’m breaking it down inside the Range Club today

Your warm-up should
❄️ set the vibe and improve your mood
❄️ prep your body for the exercises your about to do
❄️ increase blood flow to your muscles and therefore body temp
❄️ improve nerve ➡️ muscle connection otherwise know as activation

You don’t have to reinvent the wheel with your warm-up but it NEEDS to be effective

How much thought do you put into your warm-up?

You might not want to hear it but the time has come… ❄️⛷️

If you’ve been busy enjoying summer and soaking up the longer days, let me pull you back to reality real quick.

We are skiing in 4 months!!!

Here’s my approach to getting started with training for ski season in 4 steps.

1. Activity audit

2. Identify and fill the gaps

3. Make a plan for the next 3-4 months

4. Set realistic expectations so you can actually put this kickass plan into action

5. Be exactly where you want to be come ski season 🙌🏻⛷️

Looking for a coach who can help you every step of the way?

Look no further, apply to work with me through the link in my bio ❄️

Rules I live by when I start working with a new client who is getting back into workout consistency…

When you’re getting back into a routine, if you want to be successful, your workouts need to leave you wanting more.

They should be:

❄️ quick

❄️ efficient

❄️ something you can do anywhere
- at home
- in the park
- limited equipment

Eliminate as many barriers as possible

Need help getting back into a routine?

Looking for a training program and a coach focused on ski specific training?

Let’s connect!

Head to the link in my bio to reach out.

Summer is here and we’re ready to bring our workouts outside!

What’s the focus right now for Range Club?

Strength endurance and athletic movement, as well as mobility maintenance

We are working on
- running
- jumping
- agility
Athletic movement!

So we can adapt to terrain quickly and smoothly

I LOVE this phase of training for skiing, it’s filled with variety and trying new things!

Does this sound like something you need in your training? Leave a comment and I’ll reach out for program details!

Summer Solstice ☀️

Who’s taking advantage and getting outside this evening??

What you can do off the bike to improve FLOW next time you ride 🤯

When we ride a new mtb trail for the first time, everything feels awkward: the timing, our body position, choosing a line, going down a feature ; where is our flow?

It can completely throw you off once you start walking features and it’s tough to get it back!

I’ve had many a ride wasted because I started walking and couldn’t get my flow back.

Yoga can be a great teacher to practice finding flow more easily.

BikeFit yoga instructor teaches us to practice flow state by connecting movement to breath and repitition.

When we practice, we improve the ability to tap into it when we really need it in the trails.

Our mountain bike specific strength and mobility program guides you through how to practice movement and conditioning off the bike.

Giving more tools to get better at riding.

Use link in bio to get started!

What you'll get:
Bike-specific training program

Designed as a 4-week progressive program for a total of 16 sessions plus bonus meditation, trailhead warm-up and foam rolling sessions!

Lifetime access to the workout library so you can redo your fav classes to maintain strength and mobility all season long

4 sessions per week are a mix of strength, core & glutes, mobility and restorative yoga

Accessible through an app from any device

Effective workouts ranging from 20-40min

What you'll need:
Yoga mat
Resistance band
Yoga blocks (can be substituted with cushions)

Link in bio!

Cami

Yoga & Mobility Coach

Snowboarding🏂 , mountain biking 🚵‍♀️ , flight attendant 👩‍✈️ , yogi🧘‍♀️

“Riding full-time is certainly a dream, but the injuries and aching joints that come with it are a hard price to pay.

Sound familiar?

This is how I discovered yoga. The poses, the asanas, were a way for me to slow down, observe what my body needed to heal and get stronger for the mountains.

Over the years, my practice has deepened as I studied the benefits of yoga on mindfulness, mental focus and sports performance.

I am stoked to share with you how yoga can help you shred longer and better!”

You’ll find Cami on the mat guiding you through sport specific mobility and mindful yoga sessions in all of our programs.

Why is strength important for MTB?

Improved Power 💥
Mountain bikers need explosive power to:
- overcome obstacles
- climb hills
- accelerate quickly.

Strength training will increase power by building muscle mass and improving the mind muscle connection which leads to improved coordination.

Pretty important when avoiding obstacles at high rates of speed.

BikeFit is a strength and mobility program designed to enhance your riding.

DM me BikeFit for more details on the program!

When I became stronger, I became more capable on my bike.

A few things I noticed:

Better bike control

More power to get up and over obstacles

This translated into more confidence to try new trails.

I was making it over more challenging terrain more often.

Huge confidence boost.

BikeFit comes out in a couple weeks.
It’s our 4-week strength and mobility program for mountain bikers.

And this is exactly why we created this program.

To give women the confidence to try hard things 🤘

🗣️ psst… we’ve got something coming…

And we think your going to like it 🤗

05/29/23

Short on time?

There’s nothing wrong with quicker workouts, in fact I love them.

But you do need to be super consistent with them to start to see progress.

It’s also really important that those short workouts are planned out so you’re doing the right exercises at the right intensity if time is limited.

You don’t want to waste what little time you have on the wrong exercises.

Doing 20 minutes of focused strength 3 times a week for 2 months will get you so much farther ahead than doing a finding 1 hour workout once in a while.

Not sure how what exercises will have a positive impact on your summer goals?

I currently have 3 spots available for 1:1 programs.

Use the 🔗 link in bio to apply if you want to hitting the next level this summer. 🚵‍♀️🥾

Reminder 🚨

Slow down, add a pause, activate ✨

For body weight, light weight and band exercises, you want to slow down and focus on what muscles are actually working.

Feel what’s going on. This feedback can tell us a lot about where to focus our energy and what to work on.

If you’re not feeling the burn, slow down, add a pause, add a band.

Make sure your stronger muscles aren’t taking over the movement.

Try counting breaths instead of reps.

What are some of your fav Bodyweight and band exercises?

Are you doing the same 💩 all year round?

I used to ski 11 months of the year.

I was a full time ski coach, my season literally never ended.

I would travel with my team to find snow all year round.

This is me in August in Chile 🇨🇱 ☃️

Now I LOVE switching gears and focus to different aspects of my fitness and activities I love.

Life in the mountains is all about shifting and adapting to terrain, weather, skills and certainly energy systems.

Do your workouts reflect that?

Are you doing the same stale workouts all year round?

It’s probably time to switch it up and give your body a new challenge.

Be honest… Hands up in the comments if your workouts are feeling a little lame 🙌🏻

Working on strong legs and lungs so I can have more magic moments like this one 🤍

If you want to be climbing mountains by June, you better start now and build up a base so that when the time comes you can focus on the view.

Give yourself time to ease into adding incline into your training.

What kind of hikes do you prefer?
Short and steep?
Long and gradual?

This was definitely a steep one but worth every step 😍

Start now, smile later 🌻

Imagine how you’ll feel in 3 months if you started now.

How would it feel to intuitively say YES to more outdoor experiences that excite you?

Here’s what you need:
1. A goal
2. A plan

I know you have some ideas for number 1.

I can help with number 2.

What summer adventures are you looking forward to? Leave them in the comments
🥾🚵‍♀️🧗‍♀️🏕️

Can you do a push up?

If you said no, it may not be the reason you think…

Many women struggle with upper body strength and activation of the chest and back muscles.

Riding your bike typically makes those issues worse.

You need to train the body to recruit the right muscles before you can strengthen them.

So if your goal is more control on your bike, there’s a few steps you may need to address before that.

Starting to think about MTB conditioning? DM me MTB for program details 🚵‍♀️

Who’s your ski bestie?

Tag her in the comments 🤍❄️

This trip has been a HUGE CHALLENGE 💪🏻

Snow conditions have been wet and heavy, visibility has been non existent.

All things that would normally put me in such a negative mindset but honestly I’m having the best time.

Those types of conditions just aren’t great for strong confident skiing, period.

BUT Preparation breeds confidence.

We can’t predict the weather and have to book trips months in advance and just pray 🙏 for good conditions.

The reality is, we need to be ready for anything.

This is why it’s so damn important to do everything you can to prep before your trip so that you can roll with whatever the weather gods give you.

If you have an upcoming ski trip here’s 3 things to work in before you go:
1. Physical prep: strengthen the ski muscles.
2. Technical tune up: working in technique prior to rolling into a trip so you can just ski and enjoy yourself.
3. Mindset: how to handle anxiety when you’re challenging yourself in new terrain.

All things I continually work on myself and with my clients.

Have a trip coming up?

Level Up your Season starts next week!

A six week online program where we work on all 3 of those things.

By the end of it you’ll be ready for whatever comes your way this winter.

DM me LEVEL UP if you want more info!

Welcome to Ski Season!

This winter we’re doing it a little differently…

This season we’re committed to building and maintaining strength all season long!

Why is this important?

Well winter is busy for Modern Mountain Women like us. We work all week and then get up at the crack of dawn to be first in line at the hill.

If we don't make choices to take care of ourselves, our bodies will actually fall apart. You will actually lose limbs!

Nah I'm kidding but it will break down. Making the reason we are out there in the first place less enjoyable.

Not to mention increases risk of injury and progression in the mountains is pretty tough when you're tired all the time.

This season, as Range Women, we vow to stay on top of our fitness. All you have to do is follow the plan and training schedule to the best of your ability. Obviously life happens some times and we stray from the plan. Just know, I've got your back and the plan is here for you so you can jump back in and get on it!

I have some pretty cool stuff planned for us this winter and I can't wait to get into it!

Don't forget you can reach out anytime you have questions or just wanna chat :)

Xx Coach Shan

Our event is THIS WEEKEND!!!

And to say that I’m excited is an understatement.

I can’t even wait to get cute and hang with everyone doing my two of my fav pass times…

Wine tasting and dreaming about badass ski days.

Those who know me, know that I am an outdoorsy gal.

Like for example the outfit I feel most like myself in, is bundled up in outerwear with ski boots on my feet.

It’s just how I grew up, it’s my vibe.

But damn do I like those okanagan wine tasting vibes too!

This is why I’m beyond hyped for Saturday night.

Also can I just say OMG tickets sold out in 2 DAYS! 😳

I guess you guys are just as hyped.

Can’t wait. Gonna be so good 🤗

SnowFit Season Kickoff - The Ultimate Squamish Girls Night

/////////////////////

Calling all skiers and snowboarders that want to spend a night with the girls and get fired up for the season!

Range Fitness has planned the ultimate girls night out. Because we're all craving an opportunity to ditch the hoodie and get cute.

We're hosting a wine tasting from our local girl at This Way Wine. Here's what the perfect November Saturday evening looks like with us:

Wine tasting from with This Way Wine - 3 wines + hard kombucha from Plenty
Appies
Inspiring Female focused ski films
Giveaways from SnowFit, Athleta and more partner brands
Inspiring chats between local women skiers and snowboarders

This event is the perfect opportunity to get your stoke up for the Season. Meet local shredders, plan your winter adventures, get inspired, and feel cute doing it!

_________________

Saturday, Nov 5th

6:30pm till 10pm

Location: Commencal Canada Showroom

1121 Commercial Pl Unit 101, Squamish, BC V8B 0S5

~ ~ ~ ~ ~

TICKETS >>> linked in bio

Advanced ~ 35$ +GST and fees, including 3 glasses of wine & 1 hard kombucha, small appetizers + entry to giveaway prizes

See you there!!

Who’s ready for days like these?

❄️🦵⛷

So how does it work?

You'll get 4 weeks of snow specific workouts that you can access through an app so you can workout anywhere

We give you a suggested training schedule consisting of 4 sessions each week + a couple of our fav recovery sessions to sprinkle into your week

Workouts range from 20-35 minutes long

Your coaches will lead your through every workout, giving you reminders on form and tempo. So wether you're just getting into training or you need a little kick in the butt, this program has you covered

Strength
Mobility
Core
Yoga
Plus: foam rolling + meditation
What equipment do you need? SnowFit keeps it simple

A yoga mat
A long resistance band
A set of medium dumbbells or a kettle bell

Link in bio to get started 🤘

✨The presale is here!!✨

Get SnowFit now and save 15%

This 4 week strength and mobility program will be a game changer for opening day.

Have confidence knowing your workouts are snow specific that translate into confidence on the mountain ⛷ 🏂

All workouts are pre-recorded and coach led so we guide you through from start to snow ❄️🤍

STRENGTH
CORE
AGILITY
MOBILITY
YOGA

Purchase today and save some 💸
Start working out Oct 8th!
Presale ends Oct 7th.

Link in bio!

Seasonally confused?? 🍂☀️

Puffy in the morning, shorts by noon.

Don’t be fooled, winter is coming in hot whether you’re ready or not.

Instead take advantage and start your ski season training with outdoor workouts while the weather allows it.

This will make the transition to dark mornings and evenings indoors much easier because your workout routine will be established.

Let me remind you, it’s already late September and definitely time to get on it ⛷🏂

Link in bio for a free week of workouts to get you started ❄️🤍

2 types of rides I recommend for skiers right now.

Outdoor rides are one of my favourite forms of conditioning at this time of year.

Here are 2 types of rides that will fit nicely into your pre season plan right now

☝️ the hot lap!
Only have an hour? Go hard! Well don’t go into the red zone but push it. You don’t need to conserve energy cause this ride is short and sweet. A nice option for a solo ride.

✌️Endurance flow ride
This is a longer ride that lasts 90 mins or more. You’re riding smart and keeping it below 80% on the climbs. You’ve got time to catch up with the girls on this one.

Not a rider? This formula can also be applied to hikes and trail runs 😃

Which ride are you doing this weekend?