Fit For Snow

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Fit For Snow

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

09/07/2026

Fit for Snow is not just another social media fitness content site. We won't sell you anything and the information is based on research studies conducted with ski patrollers, instructors and lift operators at resorts in western Canada and the United States. The author, Dr Delia Roberts has worked with Canadian Olympic Athletes and Occupational Athletes in multiple disciplines.

09/05/2026

Skiing and riding are complex sports that require a high level of endurance, strength and agility. Over the next 12 weeks we will work on all of these aspects of fitness beginning with the least specific and most long lasting types of changes.

We'll start with endurance but depending on what your activity level was like over the summer you may need to get right on this, or just maintain what you've built over the summer. You should be able to run 10 km in under 50 minutes. If not - get out there this week! Run, bike, hike or or swim, whatever way you enjoy getting your heart rate elevated and your breathing deep.

Workout 1 - your goal is 3 x 5 min of a pace that is hard enough it would be uncomfortable to talk, interspersed with 5 min of an easy pace. Begin with an easy 5 min to warm up

09/03/2026

You might not be quite ready to put away your shorts and sandals but it won't be long before the snow flies. That means that it's time for the annual Fit for Snow preseason training program. Join us for daily snowsport specific workouts that will give you the best season that you've ever had. If you're after power, fatigue resistance and injury prevention you've come to the right place

06/07/2026

I had to share this post by PSIA Level 3 instructor and examiner Riley Shepard ! At Fit for Snow our goal is to keep people injury free and performing at a high level for many years. If you have back pain (who doesn't) consider looking at our resources for resetting your posture and check out this post about why a neutral pelvis is so important for protecting your back and achieving a high level of performance on skis.

https://www.instagram.com/reel/DZR8lqvS7LB/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

04/26/2026

That's a wrap for us for this season, hope you have enjoyed the content and make use of the same evidence based strategies for performance and injury prevention during your summer season. We'll be back in August with our annual pre-season fitness program but until then, be well!

04/24/2026

More relevant for most folks working as snowsport resorts and as first responders is the one small study that looked at the effects of creatine on cognitive function in younger adults in an acute situation. The study used a night of sleep deprivation to stress a group whose average age was 23 years. The study was randomized and compared baseline, sleep deprivation with placebo and sleep deprivation with a single high dose of creatine (.35g/kg).

And this is where it gets interesting because the results showed that creatine was taken up by the brain (peaked at 4 hours) and the beneficial effect on preventing the deterioration in short term memory and slowing of reaction time with fatigue lasted 9 hours.

So maybe, creatine should be in your emergency pack? Maintaining cognitive function during an extended high risk scenario would be very valuable!

Scientific Reports volume 14, Article number: 4937 (2024)

04/22/2026

The most investigated effect of creatine on mental function is in older adults. A 2025 systematic review examined data for over 1500 men and women, with average ages ranging from 67-76 years old. Like most papers that have investigated the impact of creatine on mental function in individuals over 55 years of age, this one concluded that there was a mild improvement in cognitive function.

This might make creatine an attractive supplement for those of us who are older - but buyer beware because when you read the fine print it's not quite that convincing. The only study that was of high quality - where the same subjects were tested under both the baseline and the creatine conditions, where the conditions were in random order, and where both subjects and researchers were unaware of which data set was the supplemented one, was the one study that showed no effect. Almost all the studies that did show positive effects were based on dietary recall, which means that subjects were asked to remember what they ate over past days. If you've ever tried to do that - even if you are highly motivated to be accurate and you are knowledgable about nutrition the accuracy of recall is very poor. When combined with the low degree of cognitive improvement that was reported it makes more sense to put your dollars and energy into things we do know help older adults maintain good function - like diet, hydration, sleep and yes.... FITNESS!

04/20/2026

When out in the mountains the decisions that we make can have big consequences. There are a lot of things that go into making a good vs less good decision, but one of the big ones that impairs the process is fatigue. At Fit for Snow we do a lot of teaching about methods to reduce fatigue and hence lower the risk of incident or injury.

So our next focus topic will be the recent reports that creatine supplements help with more than muscle power. Follow for the facts about the new claims that creatine has beneficial effects on memory and cognition, especially under rigorous environmental conditions and fatigue.

04/18/2026

For the final post on the safety and efficacy of sun protection we're going to talk about organic sunscreens. These products have a much nicer feel than inorganic sunscreen because they absorb into the skin. But this same characteristic can raise concerns of toxicity. There is some evidence that oxybenzone in particular can accumulate in the body and may have harmful effects.

Whichever sunscreen you chose, be mindful that the efficacy is dependent on the amount of product that you use, how well you make sure to cover all exposed skin, how much you sweat, and how long your exposure period is. There's no question that repeated sunburn is associated with higher rates of melanoma, a disease that you really don't want to get. So be mindful when your job means that you spend long hours in the sun, especially in a reflective environment like on-snow!

04/16/2026

The other problem with using clothing as a sun barrier is that it gets hot! So if you're going to go for some exposed skin, lets look at the choices for suncreen.

There are two main types of sunscreen, those that are inorganic, mineral based compounds and those that are organic compounds that are designed to absorb into the skin.

Inorganic sunscreens make use of zinc oxide and titanium dioxide to provide an effective barrier to UV radiation. Because they sit on the surface of the skin they generally leave a white residue, but newer products look and feel much better because the minerals are formed into nanoparticles. Unfortunately though, if these new products are applied using an aerosol applicator the nanoparticulates can be inhaled and deposited in lung and other tissues where they cause inflammation, act as reactive oxygen species and can damage the lining of small blood vessels.

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West Kootenays Of
Nelson, BC

Website

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

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