Fit For Snow

12/02/2025

Here's an interesting core drill that includes rotation. This page is a great resource for snowboard specific training!

https://www.instagram.com/reel/DRxAc0SkS_m/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

12/01/2025

Concussions are dangerous - even mild ones. Hit the snow hard and your head is at risk, and yet there is still resistance to wearing a helmet in the ski and ride culture. With the advent of lighter, more comfortable helmets and the entry of new brands into the industry lowering prices why would you not protect your brain?

Check out Virginia Tech Helmet ratings. The university has an independent free labrotory that tests and rates helmets. Expensive is not always better.

11/29/2025

An interesting effect of fatigue is how it affects the ability of your reflexes to work. By definition a reflex is a response where the nerve loop does not pass through the brain but rather goes from the sensory neuron to the spinal chord where it synapses directly with an effector neuron.

A simple example of this effect is how the stretch reflex protects you when walking on slippery ground. Should your foot slide out, the sudden sharp tug on your muscles sends a signal into the spinal column where it stimulates the muscles on the opposite side of your leg to pull your body back on top of your foot. When working correctly this reflex happens in 2 milliseconds, much faster than the 50 milliseconds for peak force to develop in a joint. Follow along for the Fit for Snow drills to keep these reflexes functioning at their best

11/27/2025

Interested in learning more about Fit for Snow? Here's one of the published research papers

11/26/2025

Fit for Snow is at Whitewater today working with new hires to give them proven strategies for making the most of their season. Whitewater is a hard core mountain so keeping staff strong is essential.

Whitewater was one of the resorts that participated in the original research study behind Fit for Snow. We ran lift operators, patrollers and instructors through a battery of physical movement tests for stability, power and endurance Participants recorded their diets and other lifestyle markers, donated blood samples for evaluation of hormone, energy system and other stress/recovery markers. We even followed them around while they worked to film key tasks and test their fatigue levels.

11/24/2025

Banana bread is another favourite snack that can easily be modified to keep your energy levels up when the snow is deep and you're working hard. Here's the Fit for Snow version.

High-Protein Banana Bread

• 1½ cups (325 ml) mashed ripe bananas (3 large bananas)/ or same volume applesauce or mashed sweet potato
• 1 teaspoon (5 ml) baking soda
• ½ cup (120 ml) low-fat plain Greek yogurt
• 1 cup (250 ml) dry skim milk powder or other protein powder
• 2 tbsp (30 ml) coconut oil
• 1 tbsp (15 ml) lemon juice
• 2 large eggs plus 2 large egg whites

• 1 tsp (5 ml) lemon rind (replace with cinnamon if using applesauce or sweet potato)
• ½ cup (125 ml) light brown sugar or honey or maple syrup
• ¼ teaspoon (1.25 ml) salt
• ½ teaspoon (2.5 ml) baking powder

• 1 cup (250 ml) all-purpose flour
• 1 cup (250 ml) whole wheat flour
• 2 tbsp (30 ml) wheat germ, chia seeds, ground flax

• ¼ cup (60 ml) raisins, chopped walnuts, blueberries or chocolate chips (optional)

Preheat oven to 350° F (180° C) and place the rack in the center of the oven. In a large bowl, mix the mashed bananas with the baking soda and yogurt. Whisk in the all the liquid ingredients plus the eggs and dry milk powder. Stir in salt, lemon peel and sugar, and then baking powder. Stir in the flours, wheat germ and the goodies, just until all the ingredients are moistened. Pour into the prepared pan and smooth the top. Bake for about 45 - 55 minutes, or until a toothpick inserted in the center of the loaf comes out clean. Do not overbake.

Remove from oven and place on a wire rack to cool. Wrap tightly to store.

11/22/2025

Do you ride the backcountry? Check out this free educational event

Looking for a pre-season refresher or an introduction to avalanche terrain? We're joining BC AdventureSmart for their webinar on Tuesday. Grab your spot at https://bit.ly/AdvSmartWebinar

11/22/2025

Stabilize your blood glucose, improve your performance and decrease your risk of injury with these home made power bars. You'll save money too!

Peak Power Bars

4 Tbsp (45 ml) Canola or Coconut oil
2 Eggs + 3 egg whites
3 Tbsp (45 ml) Honey or maple syrup, or equivalent non nutritive sweetner
1/4 cup (125 ml) Plain Greek yogurt
¼ cup orange juice concentrate with pulp
½ cup (125 ml) Whole-wheat flour (or gluten free flour)
1 cup (250 ml) Diced dried fruits of your choice
½ cup (125 ml) Mixed chopped walnuts, almonds, sunflower, sesame and/or pumpkin seeds
1 cup (250 ml) Steel cut oats (replace oats and flax/chia with Bob’s Red Mill 8 grain gluten free cereal mix)
¼ cup (65 ml) Ground flax or Chia seeds
½ cup (125 ml) Dry skim milk powder or other protein powder
¼ cup (65 ml) Coconut/chocolate chips

Mix the first 5 ingredients together and then start adding the goodies, diced dried fruit (dates, raisins, figs, apricots), your choice of nuts; chopped or ground walnuts or almonds and seeds, then the dry milk powder, oats, coconut and a handful of chocolate chips. If the dough gets too stiff add another egg or a bit more yogurt, if it's too gooey add a bit more flour.

Spread evenly in a greased 9-inch pan and bake at 300º F for about 40 min until a toothpick comes out clean, Careful not to over brown. Cool and cut into squares with a sharp knife. For added convenience wrap separately and freeze.

11/21/2025

Here's an example of the research that was based on the Fit for Snow study, where we first measured how blood sugar impacts reaction time, integration of information and decision making. You might want to check and make sure that your surgeon ate a good breakfast!

11/20/2025

A huge loss to the community. This man was a beautiful human, a great inspiration to the skiing and riding world.

Today, we say goodbye to a truly remarkable human being, our friend and colleague Judson Wright — a devoted husband to Kelly, loving father to Griffin, dog dad to Phaedo, and a pillar of the Kootenay backcountry community. Judson wasn’t just an ACMG ski guide or a CAA Pro. He was a teacher, a mentor, a leader and a builder of communities.

When he founded his personal business, Kootenay Backcountry Guides, he made it clear that it would be more than just a guiding operation. He used it as a platform to educate — sharing local conditions, safety tips, best practices, and thoughtful reminders on how to plan and travel smartly in the mountains. His YouTube and Instagram videos were more than content; they were acts of care for a community he loved deeply.

Three years ago Judson joined the White Grizzly team and became our Head of Mountain Operations shortly afterwards, and he brought Kootenay Backcountry Guides along with him. It quickly became apparent that he was going to do more than just run the White Grizzly mountain program. He was a transformative presence within our business, elevating all of us around him and continually finding ways to make White Grizzly more fun and safe for both guests and our team. He was foundational in creating the culture that we enjoy today in our small and special operation. Guests that were lucky enough to have Judson guiding their trip always left with a smile on their faces. Team members. He created his own and unique vibe that made time spent with him unforgettable.

Judson was also the backbone of State of the Snowpack, helping transform it from a handful of people gathered in a brewery to a movement that now stretches across Canada. His passion made learning accessible, and his leadership empowered other guides to step up, share knowledge, and strengthen their own communities.

11/20/2025

One of the key elements of the Fit for Snow program is based on research around how fatigue affects reaction time, integration of information and decision making.

Safety programs can be well designed but if your nerves are not communicating with your brain and muscles - and vice versa, your ability to react quickly to an unexpected event will be impaired, as will your ability to make the correct choice of what action to take. It's easy to extrapolate this information from safety into athletic performance. The faster you react and move, the more effective the movement will be! It's also critical for situations where the decisions you make can threaten your life

11/19/2025

Today we shout out to Sugarbush Vermont. They've been using Fit for Snow to keep their employees safe and happy for years. Their dedication to their staff has been clear as they maintain their commitment to their employees through changes in ownership and management. If you're looking for a resort to work at, you can't beat this one!