Tips & Advice

Get Tips and Advice from the guides at Mountain Trek. Nutrition, Hiking, Sleep, Detox and Fitness are just some of the topics we cover.

Beginner Workout Mistakes to Avoid

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As the Fitness Director at Mountain Trek, Cathy Grierson receives a lot of questions about exercise: when to do it and how often; what the best techniques are; and how to avoid injury. Recently she received a question that we thought warranted its own post-follow-up as it’s important for most guests of Mountain Trek Fitness Retreat and Health Spa: “What are some common workout mistakes that all beginners should avoid?” Cathy believes this is a big and important subject and so wrote the following in the hopes we can all learn from it.

close up of a person's legs running on a treadmill at mountain trek

Mistake #1: Only Doing Cardio

Many people, particularly women, believe the antiquated idea that cardio will make them slim and strength training will make them bulky. This couldn’t be further from the truth. Building muscle helps to raise your basal metabolic rate (BMR) and create a favorable metabolic environment for fat loss. Plus strength training strengthens our bones, improves our posture, and reduces the likelihood of injury.

close up of a person's legs stretching

Mistake #2: Neglecting the warm-up and cool-down stretch

Jumping right into a vigorous workout without warming up puts you at risk of injury. Instead, take at least 5 minutes to warm up the body, using lower intensity movements that mimic the exercise you are about to perform. Avoid static stretching during the warm-up and instead, use dynamic or moving stretches. Save the static stretches to restore worked muscles to their original length for about 5 minutes post-exercise.

a group fitness class

Mistake #3: Forgetting About Fun

It’s really hard to stay dedicated to something that you don’t enjoy. Thankfully, there are endless modes of exercise and there’s certain to be something out there that you will enjoy. Keep your expectations realistic. You do not need to be an iron-pumping bodybuilder or a marathon runner in order to reap the benefits of exercise. Think about the things you like and start with that. Is it music? Being outdoors? Spending time with friends? Build those things into your workouts to add some fun!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

 Kirkland Q&A: Accepting a “World’s Best” Award

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Kirkland Shave with Nathan Lump and Joseph Messer of Travel + Leisure at the Travel + Leisure World’s Best Awards in NYC on July 20th.

One week ago today, Mountain Trek’s program director Kirkland Shave stood in front of a crowd of CEOs, venture capitalists and millionaires in midtown Manhattan and accepted a “World’s Best” award, without any socks on.

Travel + Leisure magazine had invited him to New York City, along with other winners of the World’s Best Awards for 2016, so as to bestow him with a trophy to take back to Mountain Trek Fitness Retreat and Health spa that read #1 International Destination Spa. It was an honour that came from scoring 98.13 out of 100, the highest of any destination spa around the globe. And, for those who know Kirkland, it’s not surprising to hear he went barefoot for most of the ceremony (although he did don a pair of shoes when he got up on stage.)

We sat down with Kirkland to learn more about what the event was like, how he felt in a room full of powerful business people and what the #1 International Destination Spa award means for Mountain Trek.

Thanks for taking the time for this, Kirkland. We’ve seen a lot of photos from the event and we have to ask, did you go barefoot the whole time?

(Laughs) I did wear shoes when I went up on stage to accept the award but most of the time I went barefoot. I’m just more comfortable that way.

Travel + Leisure Awards

What was your first reaction when you heard Mountain Trek had won the Travel + Leisure Award?

To be honest I didn’t even understand the ramifications when I first heard about it. I thought we had been placed on another top ten list and we’re kind of used to that so it felt good but it didn’t totally sink in. It wasn’t until I learned about Travel + Leisure’s premiere rating system and how well respected these awards are that I said, “how did our tiny little destination retreat even get on their radar?”

You can definitely thank past guests for that. They voted and said such glowing things the Travel + Leisure voting committee couldn’t help but take notice.

Absolutely and for that I feel an immense sense of gratitude towards our guests because without them voting for us, we wouldn’t have received the #1 designation.

Kirkland Shave at the Travel + Leisure Awards in New York City

Tell us about the event in New York City.

I was amazed at the different companies that were represented in the room. The best cruise line, airline, hotel – they were all high-end businesses! And here’s little Mountain Trek ranking #1 with them all. I kept shaking my head and thinking, “Is this real?” We were on the 20th floor of a luxury hotel in midtown Manhattan and there were people in full regalia serving us. Tonnes of catering too! But there wasn’t a huge crowd because only the number ones were invited to attend and of those, only one person could attend.

How were you received?

A most curious thing occurred to me when I was there: I realized I was the only person in attendance who was a service provider. Everyone else I met were owners or CEOs or venture capitalists from companies that owned cruise lines or hotels. They weren’t guides or instructors or anything like that. It was super corporate. There were even government dignitaries from around the world representing cities that had won. I felt a little like the odd man out and my suit definitely wasn’t quite as high quality as the others I saw.

Does any moment stand out for you about the event?

I met the guy who started Rancho La Puerta and who used to own the Golden Door Spa Resort. Today he owns a high-end hotel but he told me something that really stuck with me – he said he was really touched by the service we, and other retreats, provide. He recognizes that people need this. When he owned those spas, he’d see people arrive at his door and they were at breaking points in their lives. They were totally unhealthy and resorts such as ours give back and help them feel whole again. It’s karmic payback he said and he was really proud of Mountain Trek for that reason.

What was your favorite part?

I think it was the overall sense of pride I felt for our entire staff. I was the one who was fortunate enough to attend the ceremony and represent our organization but I’m one small part of an amazing team, not the owner of a team, and so I felt really proud for all of us. It really is one of the biggest affirmations for our staff in terms of the service they provide. The Tripadvisor testimonials we get are excellent and ongoing but to have a nine-person panel of experts on the Travel + Leisure Awards committee recognize us for our high quality of service is amazing. We’re not just a little ma and pa operation somewhere – we’re world-class guides, instructors, and service providers.

Why do you think Mountain Trek won the #1 International Destination Spa?

We’ve been doing our health reset program for over two decades and we’ve proven it works for people. The way we provide it and the quality of the program itself stands head and shoulders above other types of programs. Plus we offer it in the Kootenay mountains – one of the most beautiful areas of the world. And it should be said that we’re the only destination retreat that offers support prior to arrival, while at the retreat, and once they’re back home. That’s the type of thing that sets Mountain Trek apart.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Should You Eat Breakfast? Our Nutritionist Vs. The New York Times

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A recent New York Times article cited a study published this year by James Betts, an associate professor of nutrition and metabolism at the University of Bath in England, stated there is “no difference in weight change…between people assigned to eat breakfast for six weeks and those assigned to skip it.”

The article went on to say, “Dr. Betts said that, unlike randomized trials, observational studies of breakfast consumption could be misleading. They show, for example, that people who eat breakfast also follow other behaviors associated with good health. They tend to drink and smokeless, consume less sugar, eat more fiber and exercise more than those who skip a morning meal.”

The premise of the article raised some flags for us here at Mountain Trek because one of the main beliefs at our award-winning health retreat is that eating breakfast within thirty minutes of waking is essential. Doing so helps kickstart your metabolism and gives your body the energy it requires throughout the day. So, we sat down with Mountain Trek’s nutritionist Jennifer Keirstead to review the article and report carefully and then discussed the factors the study was missing and whether breakfast is, in fact, good for you.

You’ve had a chance to read the New York Times article. What was your first impression?

I was really surprised. I know there’s a movement right now with “Bulletproof” coffee which encourages people to put two tablespoons of coconut oil or grass-fed butter in their coffee every morning and that’s supposed to act as their breakfast and boost their metabolism. That concept, as well as the concept of skipping breakfast entirely, goes against a lot of what we teach at Mountain Trek.

What would be your retort to this article?

From a common-sense aspect if you start your day with a healthy meal it sets the stage for the rest of the day. I hear time and time again from our guests that when they skip breakfast and just end up picking at sugary things and jacking themselves up with caffeine and coffee it leads to over-eating later in the day when you’re less likely to burn those calories off.

So breakfast is important?

Absolutely, for those reasons I’ve already mentioned but also for metabolism. At Mountain Trek, we encourage people to balance their hormones to support their metabolism and by eating breakfast they can boost their anabolic (their good, calorie-burning) metabolism by 15% because it helps keep cortisol levels down which is that stress hormone that leads to catabolic hormonal responses. By keeping that cortisol hormone down it’s a way of communicating to the body that, “I’m going to feed you and look after you and you don’t have to go into that famine response when you store and hold calories and you’ll have sustained energy throughout the day.”

Perhaps the study cited by the Times needs to be put into better context?

I read the New York Times often and some of my favorite writers and health experts write for them. I guess I just don’t agree with the idea of this particular story that not eating breakfast is going to benefit someone’s weight and overall health long term. Also, the question needs to be asked, what are the people in the study consuming instead of breakfast? Just coffee? Caffeine has a dramatic effect for a third of the population by increasing their cortisol levels. For another third of the population, it suppresses appetite, which people might think is great for dieting but really if you’re suppressing your appetite in the morning when you’re metabolism is its highest you want calories coming in at the earlier part of the day because you’re more likely to burn them off than eating a late lunch and a huge dinner before bedtime.  And finally, caffeine affects a third of the population and their ability of insulin to unlock glucose and stabilize sugar. So we believe there are different negative effects caffeine has on people and if that’s all you’re having for breakfast and you’re not taking in whole foods then there’ll be long-term impacts.

So it sounds like this article and the report aren’t telling the whole story.

Yeah, it’s taking a snapshot and showing a small portion of people who didn’t gain weight when they skipped breakfast for six weeks. But what it’s not showing is the quality of life and energy levels after that time period. Your energy levels are going to drop when you skip meals and that’s going to affect your thinking. You won’t be as productive at work. You won’t have the energy to do that brisk walk around the park at lunchtime.

What is Mountain Trek?

Mountain Trek is an award-winning health retreat immersed in the lush nature of British Columbia. Our one or two-week program—featuring daily hiking, yoga, exercise classes, time in our state-of-the-art spa, and of course, delicious, healthy cuisine—will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

The Secret Formula to Proper Strength Training

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woman lifting weights for strength training

Don’t worry–we’re not expecting you to become a bodybuilder. But gaining a bit more muscle will help prolong your life. By increasing muscle mass, we increase bone density, burn more calories resting, and support an anabolic metabolism. 

Strength training is all about building lean muscle mass to help raise your basal metabolic rate (BMR) to create a favorable metabolic environment for fat loss. As we age, we’re prone to muscle loss; a 50-year-old person can lose 0.4 pounds of muscle every year! Compound that with muscle loss due to a sedentary lifestyle, and we start storing more calories than we’re burning. In order to combat this muscle loss, we must work our muscles to momentary muscular failure (MMF). 

Benefits of Strength Training

By strengthening our muscles we burn more calories. In fact, one pound of muscle burns six calories a day just resting. Compare that to one pound of adipose (fat), which only burns two calories per day. Also, when hormones such as HGH (Human Growth Hormone) are elevated from strength training, fatty acids are more readily mobilized and used for fuel. The positive outcomes include:

  • Higher energy levels
  • Increased strength
  • Counteracting osteoporosis and muscle decay
  • Stronger core for stability, balance, and posture
  • A longer life!

Our Formula for Effective Strength Training

  1. Start lifting, pushing, or pulling your body, or weights, to fatigue or MMF (momentary muscular failure), meaning you cannot do another rep.
  2. Do this 2x per week or 3x per week, allowing 48 hours between sessions for recovery.
  3. Work your largest muscles first, then your smallest. Ex: chest, then biceps; back, then triceps.
  4. Pick a weight that is difficult and intense to push, pull, or lift while maintaining good form. Max out your ability somewhere between 8-12 repetitions.
  5. Repeat each exercise twice with a 30-second recovery time between sets. Eventually, you can add a third set. Or increase the weight/resistance until 12 repetitions can easily be done on your second or third set, and then again increase the weight/resistance.
  6. Include compound exercises, such as squats, dead-lifts, rows, and bench presses as they fire the most muscles. Work your largest muscles first, your smallest last. Avoid muscle imbalance by ensuring you work both the front and back of your body. (Chest and back, quads and hamstrings, bicep and triceps, etc.)
  7. If you are new to strength training, hire a personal trainer to work with you to ensure good form, to motivate, and to reduce the risk of injury.

This formula will acutely inflame your muscle cells, which signals the growth hormone DHEA and other hormones to replace the smaller, atrophied muscle cells with larger and stronger cells. This reverses the effects of a catabolic metabolism, allowing us to maintain an anabolic, vital, growth-centered body for the rest of our lives.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Mountain Trek Nominated For Condé Nast Traveler Awards

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Vote For Mountain Trek in the 2016 Conde Naste Traveler Sirvey

Mountain Trek Fitness Retreat and Health Spa is honoured to be nominated for Condé Nast Traveler 2016 Reader’s Choice Awards under the category: “Hotels & Resorts.”

If you would like to vote now, you will be entered for a chance to win a 15-day/14-night Grand European Tour Cruise for two along the Rhine, Main and Danube from Amsterdam to Budapest with Viking River Cruises. The more you vote, the more chances you have to win! 

It means a lot to us here at Mountain Trek that we were nominated along with other world-class destination spas. Below is a video of our program director Kirkland Shave describing the contest in further detail and commenting on what it’s like to be nominated.

Overall the survey and voting only takes four minutes. There are 5 easy questions:

  • Go to the Condé Nast Traveler Readers Choice Awards page
  • Register with your Facebook account or with your email
  • Click on the “hotels and resorts” block
  • Choose 4 drop-down answers to the easy questions
  • In the search field enter “Mountain Trek Fitness Retreat & Health Spa”
  • Rate your experience by clicking on the right side of the bar graph
  • Click the month you stayed at Mountain Trek
  • Click what type of trip it was
  • Recommend a highlight
  • Click your favourite amenities
  • Click Yes for recommending Mountain Trek
  • Optional: Enter a note about why you enjoyed Mountain Trek
  • Click submit

Your vote will contribute to the results, which will be revealed in the November 2016 issue of Condé Nast Traveler. Please note that all survey entries must be received by June 1, 2016.

Thank you for your support and your opinions are very much appreciated!

Condé Nast Traveler is a travel magazine based in New York City and is published 11 times a year. According to its media kit it has 3.2 million readers worldwide.

VOTE NOW

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Guess Which Mountain Trek Guide is Pregnant?!

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The Mountain Trek staff are one big happy family and it’s with complete joy we’re announcing that our family is growing by one this holiday season!

Guide Krista Van Ee, who’s worked for Mountain Trek for almost a decade, is 8 months pregnant! Her due date is just after our Winter Program ends but who knows – maybe we’ll have a special announcement to make to all our friends joining us for our Winter Program at the BC lodge Dec 27-Jan 3.

For those who might not know Krista, she is one of the first guides people meet when they arrive at our luxurious lodge in British Columbia. Originally from Vernon, BC, she followed her mother’s path into the outdoor guiding world and has never looked back. She’s been hiking, rock climbing and mountain biking in the West Kootenays for more than 10 years and was married in 2013. She and her husband bought a house not too far from the Mountain Trek lodge and Krista says she’s currently busy getting the nursery ready for the new arrival.

If you’d like to pass along a heart-felt congratulatory message to Krista, please leave a reply at the bottom of this page and we’ll ensure she gets them.

Again, we’re so happy for her. Congratulations Krista!

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7 Winter Sports You Must do in Your Lifetime

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Tobogganing for Fitness

Health and wellness during the winter months could mean enjoying home-cooked meals, getting a massage, visiting some hot springs, or reading a book by the fire. This winter, we encourage you to get outside, stay active, and have some fun! There are plenty of snow sports for every age and ability. Snowshoeing, for example, is a perfect way to float over the snow and enjoy a walk in the woods. We’ve compiled a list of winter sports that we think everyone should try at least once.

Tobogganing

Ideal for Beginners

What it is:

Whether you call it sledding, GT Snow Racing, or tobogganing, chances are you did this as a kid if you lived in a snowy place or ever visited one. It refers to the act of sitting or lying down on a device designed to slide over snow and then going downhill on it.

Why it’s good for you:

Firstly, it’s super fun! Your serotonin levels are sure to rise with this activity because it’s so enjoyable racing downhill. It’ll make you feel like a kid again! Plus, the hike back up the hill again is a great way to increase your metabolism.

 

Snowshoeing for Fitness

Snowshoeing

Ideal for Weight loss

What it is:

Unlike the devices from years past, modern-day snowshoes are small, light, and strong. They’re easy to attach to any winter boot and then you’re free to go wander wherever the snow takes you. And that’s the beauty of snowshoeing – you’re no longer beholden to hiking paths or trails. You can walk over frozen lakes and through forests that, in the summertime, are inaccessible because of the undergrowth.

Why it’s good for you:

When combined with hiking poles, snowshoeing can be the perfect aerobic activity in the winter. The snow provides a bit of resistance as you walk and your arms get a workout as you swing your poles. And the best part is it doesn’t require a lot of skill – you’re just going for a walk. This is exactly why we recommend this winter sport to stay active throughout the winter.

 

Cross-country skiing

Cross-Country Skiing

Ideal for Full-body fitness

What it is:

There are two types of cross-country skiing: classic and skate skiing. The latter requires groomed trails whereas classic can be done anywhere. It too is as good a workout as snowshoeing with hiking poles but requires more skill, equipment, and know-how in terms of putting wax on the bases. Still, when you’re gliding along at a fast pace, this sport can be completely invigorating!

Why it’s good for you:

This is an excellent aerobic activity in the wintertime that strengthens your legs, core, and arms.

 

Ice Skate for Fitness

Ice Skating

Ideal for Leg strengthening

What it is:

Simply put on a pair of skates (basically a supportive shoe with a steel blade attached to the sole) and launch yourself across the ice of a frozen pond, lake, or indoor arena. If you’re a beginner, you might want to take it slow at first and hang out to a wall or a helpful friend. But whether you’re a pro or a first-timer, there’s no doubting that ice skating is super fun!

Why it’s good for you:

Ice skating is an effective way to strengthen both the major and minor muscles in your legs as you maintain balance while striding along the ice to push yourself forward. It’s also great for your core muscles.

 

Hiking in the snow

Winter Walking/Hiking

Ideal for People pressed for time

What it is:

Because of snowy and icy conditions in the wintertime, many of us forego walking outside. But it’s proven we need to breathe fresh air and get Vitamin D from the sun, even during the colder months. The best way to ensure you have a safe outdoor walk or hike during the winter is to invest in a pair of Yak Trax or a similar device that adheres to the bottom of your winter boots and basically acts like studded tires for your feet. They grip and cling to any surface and ensure you have an enjoyable and safe walk – especially when you use hiking poles as well.

Why it’s good for you:

The World Health Organization recommends that we all walk at least 10,000 steps a day to maintain our health. That includes during the winter months. When combined with hiking poles, winter walking is a good way to get aerobic exercise.

 

Fat Tire Biking in the Winter

Fat Biking

Ideal for Cyclists and Mountain Bikers

What it is:

Fat biking is a relatively new sport that allows people to use specially designed bicycles with 4-inch-wide tires to ride over packed snow. Many ski resorts (both alpine and cross-country) offer fat bike rentals and you’ll quickly learn that it’s super-fun pedaling over snow!

Why it’s good for you:

Just like regular bicycling, this is a great full-body workout but because you’re riding on snow. There’s more resistance while you ride, meaning you don’t have to travel as far to get the effects of a great workout.

 

Winter Bobsleigh

 

Bobsledding

Ideal for Thrill seekers

What it is:

No doubt you’ve seen this event in the Winter Olympics but what you might not know is places like Whistler, Calgary, and Salt Lake City offer bobsled rides down specially designed tracks (ie: ones that aren’t as steep or fast as those in the Olympics). No experience is required.

Why it’s good for you:

This activity involves what we call “good stress” – you’re cortisol levels will go up during your ride down but then be washed away in a flood of euphoria. Plus there’s a bit of running at the start. But really, the reason this is good for you is to simply remind yourself you’re strong enough and brave enough to do anything!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Winter Gear Guide for Snowshoeing

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The Mountain Trek Way Winter Gear Guide

Hiking through pristine, blanketed wilderness in the middle of winter is a wonderful experience. Not to mention, snowshoeing is a great form of exercise. But snowshoeing can quickly turn from magical to miserable without the proper gear. Don’t get caught out in the cold with wet feet or cold hands – follow our winter gear guide so you can enjoy the outdoors all winter long!

It is best to dress in layers for snowshoeing; with a base layer next to the skin, a secondary for warmth, and an outer layer that’s water-resistant.

Base Layers

Socks

Best: Thick merino wool socks are best for outdoor winter activities because merino doesn’t itch like other types of sheep wool, it breathes well, it stays warm even when wet and it tends not to smell.

Good: Polypropylene textiles or “polypro” are man-made synthetic thermoplastic polymers. They may not sound comfortable but they’re constructed to be hydrophobic, which means they transport or “wick” moisture away from the skin. They are also very warm but a disadvantage is they tend to retain body odor.

Worst: Anything with cotton in it. Derived from a plant that’s sole purpose is to retain moisture, cotton is the worst fabric to wear in the winter because it keeps moisture close to the skin and leaves you clammy and cold.

Brands to consider: Darn Tough (which has a lifetime guarantee!), Bridgedale, Smartwool, Icebreaker

Long Underwear

As with socks, the best long underwear is made with merino wool. Polypro or silk is second best and the worst is cotton. Brands to consider include Smartwool, Icebreaker, and Patagonia.

T-shirt and Long Sleeve

Again, the best fabric to have next to your skin is merino wool, followed by polypro and silk. As for the worst, there’s a reason behind the mountain culture adage, “cotton kills.” Brands to consider include Smartwool, Icebreaker, and Patagonia.

Secondary Layers

Socks

Most people do not require two layers of thick socks but some like to wear thin “liners” made of polypro that are worn next to the skin and underneath a thicker wool sock. These keep feet even warmer and also reduce friction, which causes blisters.

Pants and Shirt

Wear a thicker version of a base layer that will keep you warm at the start of your activity but you can remove when you heat up.

Insulated Jacket

Best: Goose down jackets are the best because in most cases they’re warmer and lighter than polypro and they pack up to a smaller size when you want to stuff them away after you’ve warmed up. Ensure the jacket you purchase has a durable water repellent coating on it to ward off water. When down gets wet, it tends to clump and loses some of its insulation qualities.

Good: Polypro is the next best version of an insulated jacket and they have the added bonus of not losing loft when they get wet.

Worst: As always – cotton.

Brands to consider: Patagonia and Outdoor Research tend to fit larger frames and have the added bonus of coming with lifetime guarantees. Arc’teryx and Prana are more form-fitted.

Outer Layers

Jacket and Pants

Best: A water-repellent shell made of Gore-Tex or Event (or similar technical fabric) with welded seams are the best winter garments for active people.

Good: There are different qualities of Gore-Tex (and related fabrics) and different kinds of seam sealing. Opt for the best if you want your garment to last a long time.

Worst: A heavy rubber-like what you’d find in yellow rain slickers. These do not breathe and will trap all moisture and keep you feeling cold and clammy.

Brands to consider: Patagonia and Outdoor Research tend to fit larger frames and have the added bonus of coming with lifetime guarantees. Arc’teryx, North Face, Black Diamond, Prana, and Westcomb are some other alternatives.

Gloves

Best: A glove with a wool/polypro liner and a Gore-Tex (or similar technical fabric) outer shell is the best. They keep your hands warm but repel water.

Good: Leather and fur. They’ll breathe but they’ll eventually get wet.

Worst: Wool as an outer layer. These will get wet and snow will eventually clump to them.

Equipment

Snowshoes

First, consider where you plan to snowshoe. There are different types of snowshoes for mellow maintained trails, steep terrain, and running. Next, choose your preferred material and binding style. Modern snowshoes are made from lightweight metal, durable plastic, and/or tough hi-tech fabric. Molded plastic snowshoes are cost-effective and long-lasting, while the metal frame styles allow for a more natural stride.

Brands to consider: MSR, Atlas

Poles

Using your trekking poles or ski poles can help you stay balanced in deep, slippery snow. Be sure to have large baskets on your poles so they won’t sink, and so they can stabilize you. Just like nordic fitness trekking, they’re extremely helpful ascending and descending steep terrain. 

Brands to consider: Leki, Black Diamond

Gaitors

Gaitors are a very important part of your snowshoeing gear. They wrap around your calf and boot preventing snow from getting into your boots and keep your feet dry. Choose a pair that is waterproof, and that wraps beneath your boot to be sure they stay in place.

Boots

Fortunately, snowshoes can accommodate practically any type of footwear. The best option is insulated winter boots, but your sturdy hiking boots will also be sufficient. Be sure to pair your boots with the proper sock base layer for warm comfortable feet!

How to Properly Fit a Pair of Hiking Boots

Staying active during the winter months is best when you can enjoy some time outdoors – especially when you’re properly dressed. See you on the trail!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

How to Transition from Summer to School & Office

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With fall just around the corner, no doubt you’re experiencing some anxiety about leaving all those barbecues and dinner parties behind and getting back into work and school mode. It’s only natural to dread the return of schedules and stress as the summer months wane but the good news is there are easy things you can do to ease the transition.

7 Ways to Transition from Summer

Be Realistic

1. Be realistic

You’ve enjoyed three months of pool parties, late-night barbecues, summer camps and and now it’s time to concentrate on getting your family ready for school and getting yourself ready for longer days at the office. Whatever you do, don’t expect to accomplish it all in a single day. Trying to tackle everything at once can leave you overwhelmed and battling cortisol, the stress hormone. The key is to prioritize what really needs to get done right away.

Get organized

2. Get organized

At Mountain Trek we’re big fans of lists – we use them for everything from meal preparation to daily hiking plans. Write down what it is you need to do to prepare your child for school and you for the office. Include things like school supplies, groceries, daily outfits and schedules. If you’ve left work on a summer vacation, plan an early start on your first day back to the office. That way, you’ll be able to start sorting through your overstuffed inbox before co-workers come by asking about your vacation. For more ideas about how to perfectly balance work and home life, read our article about “The Secrets for Perfect Work & Life Balance.”

Get back on schedule

3. Ease back into scheduled days

When your kids are used to running around outside until dark each night, shifting to the early morning school bus rush can be a shock. The same goes for you who’ve been staying up late the past few months while the sun shone. To ease the transition, dust off the alarm clock and about a week before the first day of school, start your kid’s bedtime routine about 10 minutes earlier each night and wake them up 10 minutes earlier each morning, every day, until they’re back on track. Don’t forget to readjust your bedtime schedules too!

Ease back into a schedule

4. Manage anxiety

Maintain a positive attitude about the summer ending – after all, if you’re nervous about school starting and all the things you have to do to prepare, no doubt your child is going to pick up on that energy as well. Remember that Labour Day is a great time to say farewell to summer and hello to all the good things coming up in the new school year. If it all seems like too much, take a break, have a bath or a sauna or go for a walk and breathe deeply. You can also enlist the help of a friend.

Connect with Nature

5. Stay connected to nature

Going back to class or the office doesn’t mean you and your kids have to say farewell to outdoor fun. Make a habit of getting outside together after the school day ends, for as long as the warm weather lasts. When the air turns cold, host a “camp-in” weekend evening by setting up floor pillows or sleeping bags, turning off all the electronics, and playing board games.

Get back to healthy eating

6. Get back to healthy eating

No doubt your consumption of potato chips, cookies and soda pop increased over the summer months. The arrival of fall is a perfect time to switch back to healthy eating habits. Start swapping out ice cream with baked fruit sprinkled with cinnamon and be prepared with healthy snacks when things get hectic. (See our list of the Top 5 On-the-Go Snacks.) You can also prepare nutritious meals in advance that can easily be reheated, such as our delicious salmon & halibut chowder. Also, aim to serve meals at around the same times your child will be eating throughout the school year.

Set up a homework area

7. Set Up a Homework Area

Create a quiet, well-lit space for both you and your child and ensure it’s free from distractions. In other words, don’t put it in the middle of the living room beside the big-screen TV and the X-box.

For more ideas and tips for back to school success be sure to download Mountain Trek’s Habits to Health app.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below: