Fit For Snow

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

For the final post on the safety and efficacy of sun protection we're going to talk about organic sunscreens. These prod...
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!

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 s...
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.

04/14/2026

Only about 40% of Americans report using sunscreen at all and under 20% use it on all exposed skin. Since we know that melanoma is highly related to sunburns, what keeps people from taking this precaution? Being able to reduce the incidence of this aggressive skin cancer by almost 50% is a very powerful health behaviour!

There are 3 main choices for reducing exposure to UV light when you have to work outdoors. The first is to use a physical barrier by wearing clothing that is impervious to UV radiation. Photoprotective clothing are garments that have been certified as being effective at reducing the amount of UV radiation than can pass through the garment, but there isn't a lot of published research that actually tests how effective clothing is at blocking the harmful radiation. They use tight weave and fabric dyes to reduce the amount of UV radiation that can pass through the garment.

Regular clothes can also protect agains UV exposure. There are some studies that show that wool garments in particular are effective, but it depends on the tightness of the weave and the colour of the fabric. Polyester seems to provide the best protection against the sun, while perhaps not being the material of choice for plastic exposure or comfort. Dark and bright dyes also tend to reduce transmission more than light colours. Wear and tear over time also matters, certified garments have to simulate two years of wear with 40 washings per year.

There are some chemical based wash-in treatments that claim to confer UPF of 30 for up to 20 washes afterward but these claims have not been independently tested and you're replacing the known chemical exposure of sunscreen with a chemical treatment to your clothing that hasn't been tested.

Next up are the chemicals to watch for!

References:
Sunburns and risk of cutaneous melanoma, does age matter: a comprehensive meta-analysis. Ann Epidemiol. 2008 Aug;18(8):614–627.
An Overview of Ultraviolet-Protective Clothing. Cureus. 2022 Jul 27;14(7):e27333.

Warm temperatures and sunny skies this week bring to mind the information circulating about the dangers of using chemica...
04/12/2026

Warm temperatures and sunny skies this week bring to mind the information circulating about the dangers of using chemical suncreen. There's no question that when on snow the reflected light leaves us more vulnerable to burning, and since UV exposure is considered to be the primary cause of up to 90% of skin cancers, what's the best way to protect your skin and your health?

Scary fact: Outdoor workers are 2.5-3.5 times more likely to develop skin cancer as the general population

Referencers:Alberta Health Services. (2010). Review of Cancer and Chronic Disease Prevention in the Workplace: A situational analysis of cancer and chronic disease prevention for HPDIP workplace wellness programming. Calgary, Alberta: Alberta Health Services. Available at workplacehealth@albertahealthservices.ca
Surveillance and Reporting: 2012 Report on Cancer Statistics in Alberta. Edmonton: CancerControl AB, Alberta Health Services, 2015. Accessed at:
Surveillance & Reporting Reports | Alberta Health Services
albertahealthservices.ca

Transceiver Interference
04/08/2026

Transceiver Interference

The last two recommendations from the recently revised position stand on resistance training released by the American Co...
04/06/2026

The last two recommendations from the recently revised position stand on resistance training released by the American College of Sports Medicine are that non-traditional training techniques can be very effective, while advanced techniques are often not necessary.

This means that training where and when you can is an effective way to approach both building and maintaining strength, power and hypertrophy. For most people, body weight exercises or using anything from a loaded backpack to a water bottle for added resistance, performed consistently, can provide the needed stimulus to achieve your functional goals.

At Fit for Snow we are big believers in putting in some hard work during your shoulder season, and then maintaining those gains during your season, where and when you have the time and energy to get in a few sets. Follow along if you want some tips on putting these concepts into practice.

The new American College of Sports Medicine guidelines for resistance training are based on a rigorous analysis of over ...
04/04/2026

The new American College of Sports Medicine guidelines for resistance training
are based on a rigorous analysis of over 100 review papers examining the most effective ways to build strength, power and hypertrophy or gains in muscle size.

For Strength: Lift heavier loads [80% of one-repetition maximum (1RM)] for 2–3 sets per exercise.
For Muscle Growth (Hypertrophy): Aim for higher weekly volume (~10 sets per muscle group).
For Power: Use moderate loads (30–70% 1RM) and emphasize moving the weight as quickly as possible during the concentric (lifting) phase.

The second recommendation put forward in the new American College of Sports Medicine Position Stand for Resistance Train...
04/02/2026

The second recommendation put forward in the new American College of Sports Medicine Position Stand for Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults is that INDIVIDUALIZATION MATTERS MORE THAN RULES.

At Fit for Snow we determined the workloads and demands experienced by people who work at snowsports resorts by going out and actually measuring them. Because of this our recommendations are directed specifically towards building and maintaining capacity to do the necessary work tasks without undue fatigue AND having the energy to play on your board(s) at the level that you want to - because after all, that's why you work on the mountain.

But there's more to individuality than training specificity - we also recognize that there are differences in terms of genetics, lifestyle, motivation and time, age, health, environment, access to equipment and more. Because of this we strive to provide a wide variety of options within our training protocols but also to educate regarding the reasoning behind the training recommendations so as to encourage participants to be able to adapt the workouts and achieve the desired gains.

Social media tends to portray health and training tips as though the solution that's presented is a magic bullet. Well, ...
03/31/2026

Social media tends to portray health and training tips as though the solution that's presented is a magic bullet. Well, it turns out that at least for resistance training there is no big secret, no single exercise or piece of equipment that's going to magically give you the gains that you want. At least according to the American College of Sports Medicine's new guidelines for resistance training.

It turns out that the first and most powerful recommendation is consistency. Yup, regular resistance training, at least two days/week is the most effective treatment. So how does that factor in when you're working at the ski hill with a 4:30 am wake up call and lunch prep at 9:00 pm? You know that you need to maintain a high level of power to cope with demands of the job and be able to ski and ride the way that you want to, but fatigue is a real issue.

Here's where you use periodization and maintenance workouts - jargon terms for building capacity in your off season and then either using the work itself or top-up workouts to maintain the majority of your gains throughout your snow season.

At this stage in a difficult season it's likely that you're feeling it. Both mental and physical fatigue take their toll...
03/29/2026

At this stage in a difficult season it's likely that you're feeling it. Both mental and physical fatigue take their toll, and here at Fit for Snow we do our best to bring you tips for coping strategies that can be implemented at any time. But in the end, the strength that you bring into your season is your greatest asset.

The American College of Sports Medicine just released their new guidelines for resistance training. It's the first update in 17 years and is based on 137 systematic reviews. Four individuals recognized as content experts independently examined the data provided by papers that met stringent entry requirements. In cases where data were missing they contacted the authours to obtain the information.

Over the next few posts we'll be taking a look at these recommendations and what they mean for people who work hard for a living

We're out in the back country this week. Stay tuned for more Fit for Snow content coming soon.
03/20/2026

We're out in the back country this week. Stay tuned for more Fit for Snow content coming soon.

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