Osiris Girls team rider, pro wakeboarder and SoCal native Melissa Marquardt proposed the idea to do all the sports in one day and the rest is history. The only thing better than getting to do all four sports in one day is having the top female athletes from each sport showing you how it’s done. X-Games Gold medalist skater Karen Jones, Sector 9 soul skater Annie Sullivan, Roxy team rider and ASP World Champion Long-boarder Jen Smith, female wakeskate pioneer Stef Tor, and backcountry pow slayer Vera Janssen made up the crew that took part in “Shred Day 2009”. Filmer Jonathan Villegas, photographer Dan Coronado, along with marketing/team manager Kimberly Woo documented the day, capturing the adventure on film.

The day consisted of everything you’d expect and then some: bathroom breaks every ten minutes, sinkholes on the freeway, hilarious topics of conversation in the car ride and best of all, epic conditions at each spot. With fresh snow at Mountain High, glassy water at the Carlsbad Lagoon, perfect waves in Pacific Beach and good company at Sector 9’s Bread Bowl, only one word could be used to describe the theme of the day: epic. Of course getting to do all the sports in one day is fun in itself, but getting inspired by other girls killing it at their sport and then having a blast doing yours is what made this day truly remarkable.

After all, having fun riding with your friends is what these sports are really all-about.

Join the 1st WIAS bash: Women Entrepreneurs in Action Sports! You will learn from passionate, successful business ladies that will feed you with stories and insights on how they made it happen!
Whether you are an aspiring or current entrepreneur, this gathering will not only be a great learning experience, it will also be an amazing time with women that share the same passion: action sports.

Exfoliating Body Wash - Amazing Grace Perfumed Buffing Wash

Philosophy’s Amazing Grace-perfumed Buffing Wash has a creamy, gel-like texture and contains gentle exfoliants that help smooth and soften skin without irritation. It’s also formulated with natural ingredients that moisturize and condition to heal dry skin. It’s a great way to revive your winter skin while you shower.

Tinited Moisturizer – Benefit You Rebel Lite

While this item is not actually pink, it is a great way to hydrate and protect your face from the elements while giving you a sheer and glowing coverage. Benefit’s You Rebel Lite is smooth complexion coverage, SPF 15 protection, and a moisturizer all in one. Added antioxidants, aloe vera, and allantoin for soft, healthy skin.

Highlighting Powder - Benefit Dandelion Pressed Powder

Just one stroke of Dandelion takes your complexion from dull to radiant in an instant. It’s satiny, radiant, perk-me-up finish. Look fresh, clean, and revived with virtually no make up or fuss.

Shimmer Eyeshadow - bareMinerals Glimpse

I love all Bare Minerals products, they are natural, have SPF protection, and are fool proof to use. This shadow give a subtle, whisper-soft eye effects. Just a quick sweep across your lid will give you a flirty glow and sparkle.

OPI Nic’s Sticks - Paint & Go Nail Laquer

Just pump, paint and go! OPI Nic’s Sticks are long-wearing, fast drying and better in every way over conventional nail polishes. It’s a great way to do your mani/pedi fast and, if you are like me and your polish chips off in like 2 days, it’s a great way for fast touch ups too!

Stretching helps improve flexibility, which will allow you to move your joints through a greater range of motion. Stretching can relieve muscle tension and stiffness. You should stretch after a warm up and when cooling down after a workout or a hard board session. Warm-up brings blood to the muscles and makes injuries during your session less likely.

2 Different types of stretching?

1. Static stretching:
Static stretching is probably the safest kind of stretching. This is where you stretch the muscles through its full range of movement until you feel resistance, but no pain. You then hold this stretch for 30 seconds, relax and repeat.

- Static stretches are best done post activity, to prevent muscle stiffness.

• When you stretch, ease your body into position, until you feel a mild pull on your muscles, tendons and ligaments. A stretch should not hurt.
• Breathe deeply while you stretch to help your body move oxygen-rich blood to those sore muscles.
• Avoid bouncing when you stretch as bouncing while you stretch may damage the muscle you are stretching.

Stretching at the end of a workout help to:

• Slow your heart rate to a normal speed
• Return your breathing to its regular pace
• Avoid stiffness and soreness of the muscles
• Reduce any risk of dizziness and light-headedness
• Relax the muscles

2. Dynamic stretching:
This type of stretching is good for preparing a muscle for activities that require bursts of speed, but it is important that you control it and do it right. Dynamic stretching involves controlled body movements that gently take you to the end limits of your range of motion. It is done by moving a muscle thru a slow controlled range of motion. Dynamic stretching is different to ballistic stretching as ballistic stretching involves you trying to force a body part past its end range of motion.

Dynamic stretching increases your dynamic flexibility as it increases blood flow to the muscles. It is beneficial for athletes to warm-up properly, to loosen stiff joints to perform at peak condition and to prevent injury.

Warm up first, then stretch.

Stretching should start with a brief warm up, such as jogging. The term “warm up” describes light aerobic and cardiovascular activities. Warming up gradually increases your heart rate and blood flow and raises the body’s temperature.

Dynamic Stretch Routine

• Warm-up
• Jog/skip for about 3-5minutes
• Qigong (loosens joints by gently increasing blood circulation)

The Qigong consists of performing 7 repeats in both directions for the following:

- Ankles circles, knees (knees and feet together and perform small circles), hips (small circular movements), shoulder rolls, elbows at 90 degrees and perform windmill movements, wrists circles, neck (half circles)

Dynamic stretches

1. 7 straight leg swings (hammies), 7 bent knee swings (quads)

2. 7 straight leg swings across the body, 7 bent knee swings across the body (hip)

3. 7 side to side movements

4. 14 alternating toe touches

5. 7 calf slow pulses

6. 7 side bends each side

7. 7 bear hugs to the front across the body and 7 to the back behind your head (biceps, triceps and back)

First up: Betty Rides!

I loved their Day Dream collection. The colors of are bright and happy (in contrast to the seriousness of our country’s current economic situation). Betty Rides makes products that are not only quality but also hit straight to the core of snowboarding -fun and happiness.

What I especially like about Betty Rides’ pants are the different fits: The Siouxsie Pant is their slimmest fit, it is low rise and called “skinny pant punk fit”. The Rocker Pant is also low rise, slimmer with a flare at the bottom. The Magic Cargo is a classic “Betty Fit” which is form fitting and a slightly longer rise. And the Survival Cargo pant is a wide leg fit, and has plenty of room for pads and layering underneath. So there’s something for everyone’s style and fit.

One of their riders, Celia Miller, just had a photo published in the November issue of Snowboarder! Stay tuned for my interview with her later this season…

Check out their website to view the entire collection and find a dealer in your area.

If you have a favorite women’s brand you’d like to share, let me know! What are some items you plan on purchasing for the snowboard season? I’ll be doing gear reviews in the near future to give you some recommendations on what’s worth buying, and what’s worth waiting. If you want to know about something in particular first hand, let me know and I’ll see what I can do!

Let’s face it – being as pale as Powder (yes, that guy from that old school movie) isn’t necessarily the best way to go about things. When winter hits we all have to face that sickly, pasty look which is why many girls nowadays, dedicate serious time to get around it. If you want to take the more convenient, and certainly more affordable approach at keeping your skin fresh and bronze all winter long, here are a few tips to help you maintain a successful tan , one comes out of a bottle but doesn’t leave you a glowing orange color, as streaky as fatty bacon or looking as fake as a Malibu Barbie.

Rule number 1 –
Make sure that you apply it in the bathroom – fake tan will stain carpets, sheets, and towels so it would probably be the best idea not to do it in your bedroom.

Rule number 2 –
In order for you to achieve a perfect fake tan you need to start with smooth skin. (Yesssss…. that means shaving), what a pain!

Rule number 3 –
Make sure you really exfoliate – so take a bit of your favorite body scrub and apply it taking extra concern with your knees and your elbows. That’s where you get a build-up of dead skin and why when most girls use fake tan, their knees, elbows, ankles and wrists always see to glow more orange that the rest of their bodies. Work into your skin then shower it off.

Rule number 4 –
Try to wear gloves – not your mom’s Marigolds, but thin latex gloves to avoid your hands getting stained. Otherwise, your hands could potentially be bright orange for a couple weeks. (Next time you’re at a doctor’s or dentists grab a handful!)

Rule number 5 –
To get a salon strength tan, apply a moisturizer to your knees first and then to your elbows to avoid them going too dark.

Rule number 6 –
Use a colored tanning lotion. This will help you see where about you have applied it and the bits you have missed. Start at your feet and work your way upwards towards your face.

Rule number 7 –
When it comes to the bits that you just can’t reach (such as the middle of your back) use a sponge on the end of a wooden mixing spoon or ask your boyfriend, friend, sister or SOMEONE to help you out! IN fact, maybe make sure you have a buddy with you before starting this project!

Rule number 8 –
When it comes to your face, use a tanner specifically for the face. If you’re into the more natural look, you can even mix it with your moisturizer. Do not, ever, under any circumstances, use a self tanning lotion meant for your body, on your face. You will regret it.

Rule number 9 –
After covering your body, wait about 5 to10 minutes then put on something really loose, such as an old dressing gown, while you wait for your tan to develop.

Rule number 10 –
After 4 – 6 hours jump into the shower and you should hopefully be left with a nice glowing tan.

*If you end up using your hands, MAKE SURE to wash them ASAP. Apply evenly, not in blotches, unless of course that is the look you are going for.

*Also, make sure you always remember that a fake tan will not give you any protection from the sun’s rays so you will still need to wear a sunscreen. Skin cancer is not worth the browned legs. Keep a look out on the blog, we will be reviewing a couple of products soon.

Oh wait… RULE 11 – (most important!)
When someone compliments your skin tone, or asks how you’re still tan, simply say, “Don’t worry about it – it’s natural.”

Savana Glove: Retail $45

Specs:
• Hipora Insert
• Thermoloft Insulation
• Clarino Synthetic Suede Palm
• Weathershield Shell Fabric
• Polyester Fur
• Pre-Curved Box Finger Construction
• Fixed Tricot Lining
• Internal Heat Pack Pocket

First Impression: They looked cute, hope they can stand up to the snow and ice.
On the Mountain: The first few times I put them on and took them off, it was difficult, but I guess that’s why they kept my hands warm and didn’t let the snow in. Definitely wearing them again! Great gloves for on and off the snow.

Boot Locker: Retail $50

Specs:
• Tarp Lined Boot Compartment Doubles as Changing Mat
• Split Level Design for Easy Access
• Padded Shoulder Strap

First Impression: I really like it! I can fit a lot in that bag! The guys said that was a waste to get, but I was happy with the bag.

On the Mountain: My boots and snowboard clothes and gear fit easily with plenty of room left. I liked how having the boots in a separate compartment kept everything clean. Definitely a must for travel, whether it’s on the plane or just a ride up to the local mountain. Very glad to have the boot locker, I know I won’t be able to live without one now!

Stella Beanie: Retail $25

Specs:
• Acrylic
• Full Fleece Lining
• Hand Knit

First Impression: I love the Jade (teal) color! And it actually stays put on my head! (Most beanies slide up on my head no matter what the size, maybe because my hair is straight and slick?)
On the Mountain: Kept me pretty warm and lookin’ cute! The Stella stayed on the entire time. Once you put it on, though, you’ll have to keep it on or else you’ll have major hat hair!

Keep checking back to catch my interviews with Dakine snowboarders Janna Weatherby and Annie Boulanger, coming soon! Have any questions? Send ‘em my way and I’ll find out the answers for you!

Move over lumberjacks, dad, grandpa, and your every day flannel loving man. Flannels are the hottest item this holiday season. Now it used to be that flannel was reserved only for pajamas and your occasional novelty piece in the wardrobe, but this season, they are an essential article that every girl must have. Not only are they key to have as a shirt or over shirt, the whole flannel concept has taken over many fashion lines and collections.

Pieces that include the traditional button up long sleeve flannel shirt, oversized or boyfriend fitted flannels, dresses, outerwear, and fleece are a new spin on the baggy and flowy tops in spring and summer. Winter is all about layering and flannel fits in perfectly to that equation.

As trends start to move away from the 80’s and more into 90’s inspiration of 90210 and grunge music, the resurgence of plaids and flannels come as no surprise. Plaid flannel shirts worn with skinny jeans or leggings and tights are really becoming a standard go-to look for most designers and brands. Black, white, blue, and reds are key, but pinks, teals, and yellows looks new and fresh and are a great way to spin a traditional looking plaid. The trend is also filtering its way into accessories. As scarves become a huge part to any winter wardrobe, the plaid look extends to them adding yet another dimension and variation of color to any look.

Fashion forward brands like Insight and RVCA have really lead the way and push the trend adding more color pops, unique styling, and clever new silhouettes. Mixing the plaid flannel pattern with new fabrics and styling their line to incorporate what is quickly becoming a staple trend in action sports.

More core and traditional action sports brands have also added flannels to their collections, implementing the styling into more classic bodies and adding flair to their accessories as well. Even more so they are just taking the flannel concept and transitioning the trend into more knit items such as dresses. Most noticeably and realistic is the presence of the flannel plaids in outerwear pieces. This incorporates these more rustic patterns into silhouettes that can be lined with satin, fur, and can have more girly trims to make them flirty. Perfect for winter flannels, in any shape or form, are hear to stay and expect to see more plaid flannel inspiration come spring.

I’ve been talking with Lauren Pelletreau, Copper’s PR and Youth/Freeride Manager, who gave me some of the details on the new park:

• Progressive teaching tools including trampolines, foam pits and softer landings you can ride away from will allow athletes to push the limits of their own abilities, and of skiing and riding, in a safer, supported environment.

• This winter season Woodward at Copper gives guests the opportunity to learn their first 360 or dial-in their back 9…Winter Camp Days will run all day with guests splitting their time between the indoor facility and Copper’s nationally recognized progressive terrain parks.

• Woodward at Copper will offer two Drop-in Sessions in The Barn, from 6-7:45pm and 8-9:45pm most days, to provide additional training time for guests, pros and local youth. The One Hit Wonder or a Camp Day is required before a skier or rider participates in a Drop-In Session.

• Woodward at Copper: Where Dreams Come True…The One Hit Wonder program, starting at $69, is designed specifically for those who wish they could leave the ground, spin just once, and land back on their feet. Spend some time with the Woodward at Copper folks for an introduction to the trampolines, foam pits and softer landings.

• Copper is striving for Green Globes recognition, recognizing environmentally sustainable building practices, with the 20,000 sq. ft. Woodward at Copper training facility.

• Visit WoodwardatCopper.com for the latest info and to sign up for email updates. Or you can join the Woodward at Copper MySpace community.

This park is going to be awesome! Those who take advantage of the Woodward at Copper will definitely hone in some mad skills! I’ll be there when it opens and will be interviewing riders from all over, getting their opinion of the new snow park. Send your questions over to me and I’ll get ‘em covered.

So have you mastered the Plank and Reverse Crunch yet? Isn’t it great how you can get so strong from moving very little? Are you ready to mix it up a bit more with some new Ab exercises? Test these out and get a fully toned midsection:

Incline Sit-up

• Set up a bench with foot rests to barely incline to start (you’ll increase the inline the more you do these)

• Wrap your feet under the foot rests

• Lay back flat and then rise up all the way to perform a sit-up, hands crossed against your chest. Your back should be nice and straight.

• Slowly lower yourself back down, but do not let your back touch the bench. You should feel the crunch and not let up on it.

• Raise up again and perform a set of 10: This is a great move to do with a partner. In fact, this is my favorite Ab exercise when I have a friend around.

Take a weighted ball (start with 4#). The person doing the sit-ups should lie back on the bench with the ball at her chest and every time she sits up, throw the ball to her partner, who is standing in front of her. The partner then throws it back before she goes back down. She catches the ball and keeps it at her chest, then lowers. Repeat.

Have the standing partner move from side to side to work the obliques. For instance, the first sit-up – throw the ball forward, receive, and lie down. The second sit-up, the standing partner moves way to the side so that when she sits up for the second time, she’ll have to twist her body and throw the ball sideways. Rotate front, left, front, right… It really works and will kick your butt!

Once you have mastered the weighted incline sit-ups, increase the incline of the bench each time. Believe me, this is a fun move and having a partner really pushes you to do one more each time. Remember to breathe out when you sit up! Do at least 3 sets of 10, working your way up to 5 sets of 15.

Reverse Crunch On Top of a Ball
This is another great exercise that really strengthens your core. In fact, whenever I do these at the gym, I see other people trying it out after me! Especially guys, I’ve had a few ask me how to do them and what they work.

The reverse crunch on the ball works your whole stomach –abdominals and obliques. The secret is to take it slow and make deliberate, controlled moves.

• Lay a mat down on the floor and grab any size exercise ball. If you have to cheat, get the least inflated ball. The fully inflated ones are a little bit harder to control.

• Stand with the front of your shins lying against the side of the ball.

• Lean forward and put your hands out in front of the ball on the mat. Your knees should be on the ball now.

• Start walking your hands out in front of you, like you want to do a push up. Put the pressure from your legs onto the ball so you are supported by it.

• You should end up looking like you’re going to do push ups; with your knees and lower legs totally on top of the ball.

• Bring your knees in to your chest, rolling the ball under you. Go slow!

• Extend your legs back straight, keeping the ball stable.

• Repeat.

At first, you may wobble a bit, but taking it slow will keep you in control. If you need to, spread your legs apart a bit to stabilize you, as you improve, keep your feet together. Soon you’ll be able to do these, no problem. And then you’ll notice people copying you!