Distinctly Montana Magazine

HOW TO STAY FIT AND INJURY FREE IN THE WINTER: 1) Winter is a great time to work on sport-specific strength to make you faster, stronger and less prone to injury. Consider personal training or programs with sport-specific strength training from coaches and personal trainers. 2) Stay active and embrace winter with sports such as cross-country skiing, backcountry skiing, snowshoeing, running, hockey, and even snow biking! 3) Don't let darkness be an excuse to sit around. By getting a good head lamp or bike lights, you'll be surprised how much fun night skiing, running and biking can be. Have fun and I'll see you out there! Rob Amrine, MD Western Montana Clinic – Sports Medicine F or Olympian freestyle skier Heather McPhie, world-class mountaineer Conrad Anker, and ultra-distance trail runner Mike Foote, staying fit and at peak performance is more than a fitness goal. It goes beyond the key to a healthy lifestyle; bottom line it's the basis of how they make their successful living. Where most of us struggle to get in a couple of workouts a week, these folks are typically focused on a couple of workouts a day. "Staying fit at this level involves several different facets," said McPhie whose training programs includes aerobic, strength, and con- ditioning programs both on and off the snow as well as yoga, Pilates, trampoline, water work, and massage therapists. Probably not going to be an option for the majority of us given our work, family, and "honey-do" lists. But have no fear, we ordinary mortals can still feel like super athletes. With the help of three Montana personal trainers here are some pointers on how to incorporate a few of McPhie's, Anker's and Foote's highly success- ful habits into our weekly fitness regime. For these Montana star performers, staying in shape centers around three common de- nominators: motivation, maintaining energy levels through food, hydration, and sleep, and by focusing on a variety of fun, injury-free training sessions. MOTIVATION "Your mindset makes a huge difference in how you feel physically," said McPhie. She be- lieves so strongly about this she keeps a daily mental strength journal and works regularly with a mental strength coach. MIKE FOOTE W hen I do injure myself or get hurt, I use the best drugs I can find: Ice and Rest! Nothing promotes healing tendonitis or a pulled muscle better. It's hard in the moment to back off of activity due to injury, but it is always the right call for the long term. If that doesn't do the trick, I go and see my physi- cal therapist. I see it as an investment in my health and it is worth it to me. "I think long lasting motivation comes with success," said Missoula AFAA-certified fitness trainer Jamie Beeson. Anker, Foote, and Mc- Phie didn't start as athlete phenomenons but built their success one small step at a time. Beeson noted that it's the same thing for you and me. We need to define what success is for us and make every step along the way a win. To build that success, Beeson tailors goal-spe- cific, measurable, and accountable programs for her clients. "You have to give a lot of thought to your mental commitment each day," said Bozeman ACSM-certified personal trainer Leah Vogel. Positive self-talk is one of Vogel's main roles and her clients' main goals. On a daily basis Vogel recommends listening to good music before and during your workouts, clipping out fitness articles that motivate you, taking DISTINCTLY MONTANA | DIGITAL Mike Foote talks high- energy nutrition. Go to: 62 www.distinctlymontana.com/mikefoote131 DISTINCTLY MONTANA • WINTER 2013

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