The Fitness Tip of the Day:

You may not hit the slopes for a month or morebut nows the time to condition yourself.  Working on a ski-fitness regimen now will mean more fun, better performance and less risk for injury later.  The experts recommend training for at least 8 weeks prior to your first ski trip, but even if youve got less time than that, use whatever time you have to your advantage.

Here are the areas youll want to cover:

- STRENGTHEN YOUR SKIING MUSCLES. Skiing is very much a full-body sport, but you should pay particular attention to certain areas.  Target your leg and hip muscles with squats and lunges.  Work your midsection with crunches. And build up your shoulder muscles with military presses and lateral raises.

- BUILD STAMINA. Skiing is an endurance sport. If youre not already doing cardiovascular exercise, commit to a workout 3 times a week.

- IMPROVE FLEXIBILITY. Stretching religiously before and after workouts will increase your joints range-of-motion. And that will help you perform better and lower your injury risk.

The Fitness Tip of the Day:

Whether you ski cross-country or downhill, following these guidelines can help you avoid soreness and injury:

- If youre feeling tired, quit early. Injuries are likelier to happen later in the day, when youre fatigued, your reflexes are slower and the daylight isnt as good.

- Drink lots of water before, during and after your runs. Dont let the cold weather or an absence of thirst trick you into a false sense of complacency. Your body is working hard, and itneeds fluids.

- Stretch your muscles before and after skiing. Especially vulnerable: the hamstrings (muscles in the back of the thighs), which are often overlooked.