Fit For Snow

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Fit For Snow

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Comprehensive fitness and nutrition programs for snowsport employees and enthusiasts, improve your on-snow performance and reduce your risk of injury.

10/18/2026

One easy way to top up your protein and B-vitamins without adding too much extra cost is to use nutritional yeast as an umami topping or as a base for sauces and salad dressings. It has a cheesy slightly salty flavour and packs a whopping 5 grams of high quality protein in just one tablespoon.

10/17/2026

Besides fitness and nutrition, Fit for Snow offers the full complement of self care strategies for busy snowsport resort workers. You'll find tips on all kinds or recovery strategies from sleep to stretching to mindfulness and of course, hydration, refuelling and managing life's other distractions.
Stay tuned for more!

10/16/2026

Day two of our sequence, don't skip this workout! All your hard work yesterday has primed your body to respond well to today's workout.
Choose your interval length based on your work and performance goals. If your resort has shorter vertical drop and you rarely take more than 2 minutes per run keep the interval to 1-2 minutes. On the other hand if you do a lot of boot packing, shovelling or uphill skiing stretch them out to 5 minutes.
Warm up well as always, for the shorter work intervals start with 30 seconds of very fast running, then slow it down slightly for another 30 seconds, and then slow it right down for 1 minute. Immediately speed back up to your fastest pace and this time try to sustain it for 45 seconds, slow down slightly for 30 seconds and complete the interval with 1 minute of easy jogging. For the third interval speed back up to your fastest pace and go for as long as you can sustain it. When you can't keep the pace any longer slow down for 30 seconds, then speed right back up for 30 more seconds. Repeat the 30 on 30 off twice more if you can before finishing with 1 minute of easy jogging!
If you're looking for more endurance your work intervals are as follows:
1st interval: One minute fast running, 30 seconds slowed down and then 2 repeats of 30 seconds fast and 30 seconds slow. Finish with 40 seconds fast and jog for 1 minute to recover
2nd interval: Two minutes fast running, 30 seconds slowed down and then 2 repeats of 1 minute fast and 1 minute slow. Finish with 30 seconds at your fastest pace and jog for 3 minutes to recover
3rd interval: Three minutes fast running, 30 seconds slowed down and then the 2 repeats of 1 minute fast and 1 minute slow. Finish with your fastest pace for as long as you can go, then jog 3 minutes to recover!

10/15/2026

Final short interval workout of the base aerobic power phase, so make this one a good one. You can use it throughout the season whenever you need a quick fitness top up.
We'll stretch it out with 40 seconds hard work, and just 20 seconds recovery. Warm up well, then do 4 repeats, followed with 5 minutes easy work, and then repeat once or twice depending on your fitness level. It's a tough workout but you'll love the result!

10/13/2026

Remember that day two of the Fit for Snow workout sequence gets a real boost from your hard work yesterday. If you don't feel the need for more aerobic power you can replace the longer intervals with anything you like. A series of 10 minute intervals will stoke your endurance, lift for muscular strength or do some agility and plyos for muscular power.

10/12/2026

Repeating each workout sequence twice, are you getting after it? The season is on it's way!!

10/10/2026

Need more strategies for recovery? Follow along as the season progresses and learn about stretching, cold plunges, collagen and other supplements, and much much more

10/09/2026

Day 2: By now you should be feeling comfortable with the "all out" pacing over one and two minutes so this week we'll make use of that and move up to a three minute interval.
As always warm up to a light sweat, then start with 1 minute moderate, 1 minute fast, 1 minute all out. Take two minutes easy to recover then repeat the sequence using two minute intervals. Take five minutes to recover and finally repeat the sequence using 3 minute intervals.
If you aren't a fan or chocolate milk another very quick recovery snack that will boost your response to this workout are two medium potatoes. Bake a couple of extra spuds when you make dinner the night before. These packets of nutrition travel well, are inexpensive, tasty on their own (especially reds), and will provide 6 g protein, 4 g fibre, and goodly portion of iron, potassium, and B and C vitamins!

10/08/2026

If you're ready to move up here's the first of your next two day sequence. It works best running up a hill, but it can also be done on a bike - outdoors only if you have a safe hill that you can sprint on without concerns for traffic or environmental hazards. Otherwise, stick to an indoor trainer. If you don't mind the gym, a spin bike, elliptical, stairclimber or rowing machine also work.
Warm up to a light sweat then alternate 30 seconds all out with 30 seconds of rest 6 times take 5 minutes of easy work for recovery and repeat twice.
Cool down and have a snack containing about 300 calories of which 2/3 are fast digesting carbs and 1/3 are protein. Keep fat to a minimum so that it is digested quickly. It is true what they say, chocolate milk makes a great post-workout drink!

10/06/2026

Each time we bump up the load we will repeat the workout at least once. If you find a workout easy, by all means add another rep (or two) or repeat the whole workout for a second set. On the other hand if you find the workout very hard, there is no point in increasing the load. Simply drop back to the previous load for another day before moving back up.
Each workout gives your body the template to build the proteins that it needs to generate energy faster and more efficiently, as well as speed up delivery of nutrients and removal and processing of wastes - not to mention strengthening muscles, bones and connective tissues. And then there are the adaptations to the nervous system, which can make us more effective in the pattern and speed of muscle recruitment.
The trick is to generate enough fatigue that we create a template for adaptation, without costing undo fatigue. Once the template is there, a bigger stimulus doesn't necessarily increase the adaptation. If fact it can do the opposite, delaying the building response and even causing problems with the immune and hormonal systems.

Address

West Kootenays Of
Nelson, BC

Website

https://fit-for-work.ca/

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