Empowering Women: How Joining Women's Specific Workshops Can Accelerate Progress

In today's rapidly evolving world, women are breaking barriers and achieving remarkable success in various fields. However, despite these advancements, women still face unique challenges and obstacles that can hinder their progress. To overcome these hurdles and foster personal growth, joining women's specific workshops can be an invaluable resource. These workshops provide a supportive environment where women can learn, network, and develop essential skills. In this blog, we will explore the reasons why participating in women's specific workshops can help other women progress faster.

1. Creating a Supportive Community:

One of the key advantages of joining women's specific workshops is the opportunity to connect with like-minded individuals who share similar experiences and aspirations. These workshops foster a sense of community and provide a safe space for women to discuss their challenges openly. By being part of such a supportive network, women gain access to valuable insights, advice, and encouragement from peers who understand their unique struggles.

Research has shown that when women have access to supportive networks, they are more likely to take risks, pursue ambitious goals, and achieve higher levels of success (Source: Harvard Business Review).

2. Tailored Learning Experiences:

Women's specific workshops are designed with the specific needs and aspirations of women in mind. These workshops often focus on topics such as leadership development, negotiation skills, work-life balance, self-care, and overcoming gender biases. By addressing these specific areas of growth, women can acquire the knowledge and tools necessary to navigate professional challenges effectively.

According to a study published in the Journal of Vocational Behavior, women who participate in gender-specific training programs experience greater career satisfaction and advancement compared to those who do not (Source: ScienceDirect).

3. Building Confidence and Assertiveness:

Many women face societal pressures that may undermine their confidence and assertiveness. Women's specific workshops provide a supportive environment where participants can develop and enhance these crucial skills. Through interactive exercises, role-playing, and mentorship opportunities, women can gain the confidence to express their ideas, negotiate effectively, and assert themselves in various professional settings.

4. Networking and Mentorship Opportunities:

Women's specific workshops often provide networking events and mentorship programs that connect participants with successful women leaders in their respective fields. These connections can be instrumental in opening doors to new opportunities, providing guidance, and offering valuable career advice. By building strong networks and accessing mentorship, women can accelerate their progress and gain insights from those who have already paved the way.

Conclusion:

Joining women's specific workshops can be a transformative experience for women seeking personal and professional growth. These workshops provide a supportive community, tailored learning experiences, opportunities to build confidence and assertiveness, as well as networking and mentorship avenues. By participating in such workshops, women can accelerate their progress, break through barriers, and achieve their full potential.

Why conditioning on the trampoline improves your riding

Where to Snowboard Along the Powder Highway in British Columbia

British Columbia's Powder Highway is a dream destination for snowboarders seeking epic powder, breathtaking mountain scenery, and world-class resorts. Stretching over 680 miles (1,100 kilometers) through the heart of the Canadian Rockies, this legendary route is home to some of the best snowboarding terrain in North America. From steep chutes and deep powder bowls to perfectly groomed runs and backcountry adventures, the Powder Highway offers something for every level of rider. In this blog post, we will explore some of the top snowboarding destinations along the Powder Highway in British Columbia.

1. Revelstoke Mountain Resort

Revelstoke Mountain Resort is a mecca for powder enthusiasts. With an average annual snowfall of 480 inches (12 meters), it consistently ranks among the top resorts in North America for deep powder. The resort boasts a vertical drop of 5,620 feet (1,713 meters), making it one of the longest in North America. Revelstoke offers a variety of terrain, including wide-open bowls, steep chutes, glades, and groomed runs. Advanced riders will find plenty of challenging terrain in the North Bowl and Greely Bowl areas, while intermediate riders can enjoy the perfectly groomed slopes on the lower mountain. The resort also has excellent backcountry access for those looking to venture beyond the boundaries.

2. Kicking Horse Mountain Resort

Kicking Horse Mountain Resort is renowned for its steep and challenging terrain. Located near Golden, British Columbia, it offers breathtaking views of the surrounding Purcell and Rocky Mountains. The resort features over 2,800 acres (1,133 hectares) of skiable terrain with a vertical drop of 4,133 feet (1,260 meters). Kicking Horse is known for its steep chutes and long alpine descents, making it a favorite among advanced riders. The resort also offers groomed runs and glades for intermediate riders, as well as a terrain park for freestyle enthusiasts. With an average annual snowfall of 275 inches (7 meters), Kicking Horse provides ample opportunities for powder days.

3. Fernie Alpine Resort

Fernie Alpine Resort is nestled in the heart of the Canadian Rockies and offers a diverse range of terrain for snowboarders. With over 2,500 acres (1,011 hectares) of skiable terrain and a vertical drop of 3,550 feet (1,082 meters), Fernie has something for everyone. The resort is known for its abundant snowfall, averaging around 360 inches (9 meters) per year. Advanced riders can explore the challenging steeps and glades on the upper mountain, while intermediate riders can enjoy the perfectly groomed runs on the lower mountain. Fernie also offers excellent backcountry access for those looking to venture into untouched powder.

4. Whitewater Ski Resort

Whitewater Ski Resort is a hidden gem located near Nelson, British Columbia. Known for its deep powder and laid-back atmosphere, it offers a unique snowboarding experience. With over 2,000 acres (809 hectares) of skiable terrain and an average annual snowfall of 480 inches (12 meters), Whitewater is a paradise for powder hounds. The resort features a variety of terrain, including steep chutes, glades, and open bowls. Advanced riders will find plenty of challenging lines in the backcountry-like terrain, while intermediate riders can enjoy the groomed runs and tree skiing. Whitewater's commitment to preserving its natural environment makes it a favorite among environmentally conscious riders.

5. Panorama Mountain Resort

Panorama Mountain Resort is located in the Purcell Mountains near Invermere, British Columbia. With over 2,800 acres (1,133 hectares) of skiable terrain and a vertical drop of 4,000 feet (1,219 meters), it offers a diverse range of snowboarding options. The resort receives an average annual snowfall of 196 inches (5 meters) and features a mix of groomed runs, glades, and alpine bowls. Advanced riders can challenge themselves on the steep chutes and off-piste terrain, while intermediate riders can enjoy the wide-open groomers. Panorama also offers excellent backcountry access for those looking to explore beyond the resort boundaries.

Conclusion

The Powder Highway in British Columbia is a snowboarder's paradise, offering some of the best snowboarding terrain in North America. From Revelstoke's deep powder to Kicking Horse's steep chutes and Fernie's diverse terrain, there is something for every level of rider along this legendary route. Whether you're seeking adrenaline-pumping descents or serene backcountry adventures, the Powder Highway has it all. So grab your board, buckle up your boots, and get ready for an unforgettable snowboarding experience in British Columbia.

The Muscles You Use When Snowboarding

Below is a list of the main snowboarding muscles and how to train them. After that is a basic workout that will work all these muscles, and I won’t be offended if you skip the muscle explanations and go straight to the workout.

Hamstrings: It should come as no surprise that the lower body is the most important muscle group used in snowboarding. Often referred to endearingly as “hammies,” these muscles pull your lower leg back at your knee and pull your leg back at the hip. Therefore, any knee-curling or torso-extending motion will use your hamstrings. Exercises that work your hammies include Romanian deadlifts, glute-ham raises, and hamstring curls. You also use your hammies when squatting or lunging, but they’re used less than other muscles for those movements.

Quadriceps: Skiers and snowboarders both complain the most about their quadriceps (also known as quads). Thankfully, this is one of the easier muscles to train. The quadriceps extends your leg, so any movement with a leg extension will work your quads. Specific exercises that work your quads include squats, lunges, leg presses, and Bulgarian split squats.

Glutes: These muscles in your booty extend your legs, which is why they’ll get sore when you’re in a crouched position for more difficult terrain. Any leg-extending or torso-extending motion will use them. Therefore, you’ll use them in many of the previous exercises including squats, Romanian deadlifts, and leg presses. If you’re frustrated because your glutes aren’t getting sore, your hip-hinging mobility probably isn’t mobile enough.

Calves: Holding a toe edge for a long time can put a lot of strain on your calves, which pushes your feet down into the ground. Doing calf raises might seem like the obvious answer, but if you were to look around the world for the biggest calves, you would find them on sprinters and jumpers. Therefore, if you’re trying to train calves, I would start with box jumps, stair climbs, toe raises and hill sprints.

Tibialis Anterior: This is a lesser-known muscle because it’s rarely used heavily like it’s used in snowboarding. This tiny muscle pulls your foot up, so you use it when you pull your toe edge up to carve on your heel edge. To be honest, there aren’t many exercises for this little guy, and I don’t exercise it outside the snowboarding season. If it’s getting extra sore on the slopes, you can tilt your backplate on your bindings forward more.

Hip Adductors: These muscles bring your legs together, and they’re frequently overlooked in many workout routines because they aren’t used much outside snowboarding. You might be thinking, “Wait, your feet are strapped to a board. Why would you need to bring your feet together?” You’re right, they don’t come together, but you use these muscles to move your hips side to side as you balance on your board. These are another muscle that’s harder to train, but you can still work them by getting on a hip adductor machine or trying the exercises listed below.

Erector Spinae: This is your back muscle that extends your spine. You use this when you're hunched over on your snowboard. You'll work this sufficiently when you're doing squats and Romanian deadlifts.

Core Muscles: Having a strong core is really important for making those tough twists mid-air. You use your obliques, abdominals, and other core muscles when you twist your body and bring your torso forward. Doing a plank for 30-60 seconds is a great way to strengthen your core and belly area. To do a plank, get into a push-up position. Then, lower your left arm and right arm so that instead of supporting yourself with your palms, you are supporting yourself on your forearms. Keep a straight back. Now hold that position for 30-60 seconds. The longer you can hold that position, the more you will feel the burn and the easier they will become over time. In addition to planks, below you will find a list of other core exercises to help strengthen your midsection.

Recommended Workout

Here’s my recommended weightlifting routine, which I’d recommend doing two to three times a week. For each exercise, there are many variations that you can choose from, which are loosely sorted from easiest to hardest. I would do each exercise for three to four sets of eight to 15 reps. In the first week, aim for 12 to 15 reps. Every week, increase your weight, if applicable, by 5%, even if that means you can't do as many reps. After four weeks, switch up your exercises.

You also don't have to join a high-end gym with premium training equipment to work out. Economy gyms like Planet Fitness have plenty of equipment to train properly. Even having a dedicated home training area with some training gear can go a long way and shouldn't be too hard to make. Usually, a wide space (preferably with carpet and not tiles) and some basic training products (like jib training boards, weights, and balance boards) can suffice. If you can only practice on a hard surface, try finding a training board with a foam base to avoid scratching or cracking the tiles or hardwood.

1. Squats: Squats are an amazing exercise for all winter sports. They work your glutes, quadriceps, hamstrings, and erector spinae. There are all kinds of squat variations so do some research to find a few that work well for you.

Bodyweight squat

Squat jumps

Jumping squat

Kettlebell squat: You don't need a kettlebell for this. You can use a heavy book, a jug of water, or a small child #parentworkouts.

Front squat

Back squat

Pistol squat

2. Romanian Deadlifts: Romanian deadlifts are perfect for working your glutes, hamstrings, and erector spinae because they give you the best benefits of the deadlift while reducing your chance of injury. Romanian deadlifts are the same as a deadlift, but instead of starting with the weight on the floor, you put the weight on an elevated surface. By starting at the top, you ensure that your spine is aligned properly. To start the movement, pick up the weight and lower it until you feel like you can no longer hinge your hips. Then, you lift the weight up. Stopping where you can no longer bend your hips prevents back injury because lowering past your limit requires bending your back, which can compromise it.

Romanian deadlift with kettlebell, dumbbell, or other weight.

Single-leg deadlift

Barbell Romanian deadlift

3. Split Squats and Lunges: Split squats and lunges help tremendously with strengthening your tiny stabilizing muscles along with your quadriceps, hamstrings, and glutes. These also make sure that your left leg and right leg are equally strong.

Lunges

Bulgarian split squats

4. Calf Exercises: There are many different calf exercises. If you want to do extra work for your calves, you can do two instead of one of the following. Toe raises, hill sprints, and squat jumps are all great for strengthening your calves.

Calf raises

Box jumps

Stair climbing

Hill sprints

5. Hip Adductor Exercises: Hip adductor exercises can be tricky to do, which is why this is the only time I’d suggest using a machine in this article.

Adductor machine

At-home adductor exercises

6. Abdominal Exercises for Lower Abs:

Crunches

Decline crunches

Crunches with medicine ball or other weight

7. Abdominal Exercises for Upper Abs:

Reverse crunches

Leg raises

Planks

8. Oblique Exercises:

Russian twists

Band twists

Planning a snowboard trip to Japan can be an exhilarating experience, but it requires careful preparation, especially when it comes to packing. With its world-class resorts, breathtaking scenery, and unique culture, Japan offers an unforgettable snowboarding experience. However, the country's climate and customs can also present some challenges for travelers. To help you make the most of your snowboarding adventure in Japan, here is a comprehensive guide on how to pack for a snowboard trip to Japan.

Understanding Japan's Climate and Weather Conditions

Before you start packing, it's essential to understand Japan's climate and weather conditions. Japan has four distinct seasons, with winters that can be cold and snowy, especially in the mountains. The average temperature in the ski resort areas ranges from -2°C to -10°C (28°F to 14°F), while the humidity level is relatively low.

To prepare for the cold weather, you should pack warm and waterproof clothing, including:

* A good quality snowboard jacket and pants

* Insulated gloves or mittens

* Warm socks and base layers

* A hat and neck gaiter

* Goggles or sunglasses

Additionally, you should bring appropriate footwear, such as snowboard boots, and consider packing a pair of waterproof overboots to keep your feet dry in wet snow or slush.

What to Pack for Your Snowboard Trip to Japan

Now that you have a better understanding of Japan's climate and weather conditions, it's time to think about what to pack for your snowboard trip. Here are some essentials to include in your luggage:

Clothing

* A good quality snowboard jacket and pants

* Insulated gloves or mittens

* Warm socks and base layers

* A hat and neck gaiter

* Goggles or sunglasses

* Waterproof overboots

Snowboarding Gear

* Snowboard and bindings

* Boots and leash

* Helmet

* Wax for your snowboard

* A snowboard bag or backpack

Personal Care Items

* Toothbrush and toothpaste

* Deodorant

* Shampoo and conditioner

* Body wash

* Razor and shaving cream (if applicable)

* Makeup and makeup remover (if applicable)

* Contact lenses and solution (if applicable)

* Prescription medication and any necessary documentation

Electronics and Accessories

* Smartphone and charger

* Camera and charger

* Portable power bank

* Earplugs and eye mask (for better sleep)

* Snacks and energy bars

* Water bottle

* First aid kit

Miscellaneous

* Travel documents (passport, visa, etc.)

* Travel insurance documents

* Cash and credit cards

* A small amount of Japanese yen for incidental expenses

* A map or guidebook of the area

* Snacks and drinks for the journey

Tips for Packing for a Snowboard Trip to Japan

Here are some tips to help you pack more efficiently for your snowboard trip to Japan:

* Pack layers: Japan's climate can be unpredictable, so it's best to pack layers that can be easily added or removed as needed.

* Choose waterproof gear: Japan can experience heavy snowfall and high winds, so it's important to choose gear that is waterproof and durable.

* Bring a spare set of clothes: In case you get wet or dirty, it's a good idea to bring a spare set of clothes to change into.

* Leave valuables at home: Japan is known for being safe, but it's still a good idea to leave valuable items like jewelry and expensive watches at home to avoid loss or theft.

* Pack lightweight gear: Snowboarding gear can be bulky and heavy, so it's a good idea to look for lightweight options to make your packing easier.

Conclusion

Packing for a snowboard trip to Japan requires careful planning and attention to detail. By understanding Japan's climate and weather conditions, packing the right gear, and bringing essential personal care items and electronics, you can ensure a safe and enjoyable snowboarding experience. Remember to pack layers, choose waterproof gear, bring a spare set of clothes, and leave valuables at home to make your trip even more enjoyable. Happy snowboarding!

MIND OVER MATTER

Snowboarding is a thrilling and demanding sport that requires a unique combination of physical skills, mental focus, and emotional resilience. While technical proficiency and physical fitness are crucial, many athletes overlook the importance of cultivating an athletic mindset. In this blog, we will explore how improving your athletic mindset can significantly enhance your snowboarding performance.

1. Developing Mental Resilience

Snowboarding often presents unpredictable challenges, such as changing weather conditions, difficult terrains, and high-speed maneuvers. To navigate these obstacles successfully, athletes must possess mental resilience. This involves the ability to stay focused, adapt quickly to new situations, and maintain composure under pressure.

a) Visualization Techniques: Visualization is a powerful tool used by elite athletes to enhance performance. By mentally rehearsing snowboarding runs or tricks in vivid detail, athletes can improve their muscle memory and boost confidence. Studies have shown that visualizing successful performances activates similar neural pathways as physically executing the action itself.

b) Positive Self-Talk: The way we talk to ourselves has a profound impact on our performance. Positive self-talk can help athletes overcome self-doubt, increase motivation, and maintain a resilient mindset. By replacing negative thoughts with positive affirmations, snowboarders can cultivate a mindset that focuses on growth and improvement.

c) Goal Setting: Setting clear and achievable goals is essential for maintaining motivation and measuring progress. By breaking down larger objectives into smaller milestones, athletes can stay focused and track their development over time. This process helps build confidence and provides a sense of purpose during training sessions and competitions.

2. Enhancing Focus and Concentration

Snowboarding demands intense concentration and focus to execute precise movements while maintaining balance and control. Developing strategies to improve focus can significantly impact performance on the slopes.

a) Mindfulness Practices: Mindfulness techniques, such as meditation and deep breathing exercises, can help athletes cultivate present-moment awareness. By training the mind to stay focused on the task at hand, snowboarders can reduce distractions and improve their ability to make split-second decisions.

b) Eliminating Performance Anxiety: Performance anxiety can hinder an athlete's ability to perform at their best. Techniques such as progressive muscle relaxation, positive visualization, and pre-performance routines can help snowboarders manage anxiety and optimize their performance.

c) Attention Control: Snowboarding requires athletes to selectively attend to relevant cues while filtering out distractions. Practicing attention control exercises, such as focusing on specific visual targets or auditory cues during training, can enhance a snowboarder's ability to concentrate on critical elements of their performance.

3. Building Emotional Resilience

Snowboarding is not without its setbacks and failures. Building emotional resilience is crucial for bouncing back from disappointments and maintaining a positive mindset.

a) Embracing Failure as a Learning Opportunity: Every athlete faces setbacks and failures along their journey. By reframing failures as learning opportunities rather than personal shortcomings, snowboarders can maintain a growth mindset and continue pushing their limits.

b) Managing Stress and Pressure: High-stakes competitions can generate immense pressure, which can negatively impact performance. Developing stress management techniques, such as deep breathing exercises, progressive muscle relaxation, or engaging in hobbies outside of snowboarding, can help athletes maintain a balanced emotional state.

c) Seeking Support: Surrounding oneself with a supportive network of coaches, teammates, and mentors is essential for building emotional resilience. Sharing experiences, seeking advice, and receiving constructive feedback from trusted individuals can help snowboarders navigate challenges more effectively.

Conclusion:

Improving your athletic mindset is a powerful way to enhance your snowboarding performance. By developing mental resilience, enhancing focus and concentration, and building emotional resilience, athletes can unlock their full potential on the slopes. Remember, snowboarding is not just a physical sport; it is a mental and emotional journey that requires dedication and continuous growth.

Some of the best resorts the Myoko Kogen area has to offer:

Suginohara This is our home resort when we operate out of Myoko and is ski-in ski-out from our lodge. We know it like the back of our hand. It has the longest run in Japan (8.5km) and has beautiful view of the whole valley. Boasting perfectly spaced deciduous trees, face-shots, and pillows, Sugi also offers a short hike up the crater rim of Mt. Myoko Volcano, one of our favorite viewpoints to see the whole area. On a clear day you can see all the way to Mt. Fuji!

Akakura Onsen & Akakura Kanko These resorts can be quite challenging to navigate if you don’t know where to go, but also hide some of the best tree runs if you are with us. Hidden passages, short hikes that leads to old lift lines, powder hallways and unique features like abandoned tunnel and avalanche fences, this area is sure to impress even the most avid shredder. 

Ikenotaira The best place to progress and ride park features rolling terrain and playful features.

Seki Onsen Seki sees the most snowfall near Mt Myoko, up to 23m snowfall annually. 70% of the terrain is left ungroomed which makes this place a paradise for powder. 10 avalanche controlled backcountry zones with over 1000 meters of vertical. It’s locally known as Japanese Whistler, but without the crowds.

Madarao & Tangram These two resorts are located across the valley and offers a totally different views when the weather allows. The village itself is very charming and the tree runs are some of the best around. We will show special features like bike jumps and drops buried in snow, natural halfpipes and secret glazed runs.

Togakushi Featured in FILM…..This hidden gem is a whole adventure in of itself. A place for the adventurist with a truly cultural experience. Expect to discover a Ninja Museum and Shrine surrounded by ancient cedars that will blow your mind and create memories forever.