Welcome to Mountain Trek

Mountain Trek is all about living the perfect day, everyday for the rest of your life.

So you’ve booked your stay with Mountain Trek and we are totally looking forward to seeing you! But what should you do now? Well, aside from determining what free airport shuttle you require and ensuring you have proper footwear and clothing, it’s also important to prepare your body for the Mountain Trek experience by following these nine easy steps as outlined by our on-site nutritionist. As a future Mountain Trek guest, you’re going to reach certain fitness goals, lose weight and feel your vitality for life return! And it helps to start practising some of these principles before you arrive. In fact, it takes 3-5 weeks for your metabolism to kick in when you change your eating habits, so the sooner you start the better! In order to make a big difference in your energy level and fat burning capacity, we suggest you follow these 9 guidelines before your arrival at Mountain Trek:

  1. Enjoy a breakfast each morning with lots of fibre.
  2. Eat a smaller dinner with fewer carbohydrates. (Ensure you’ve consumed two-thirds of your daily calories before dinner.)
  3. Taper off your consumption of all caffeine sources, especially coffee (*see note below), sodas, black teas, alcohol, candies and confections.
  4. We also recommend limiting your intake of simple carbohydrates. No white flour, pastries and white bread.
  5. Eat at least 2 fruits and 2-3 cups of vegetables per day before your arrival.
  6. Do some form of aerobic activity during the day and attempt to walk (and climb stairs) for a total of 10,000 steps a day. (Start by parking a few blocks away from work or the store.)
  7. Take 1 multivitamin supplement per day.
  8. Drink water! This is one of nature’s best ways to keep healthy. Drink at least 8 glasses of water a day before your arrival. (A number of our guests have said that the best way to ensure you’re drinking water is to note it down on a piece of paper.)
  9. Cook and flavour with less salt and do your best to avoid salty snack foods in order to lessen water retention.

*NOTE: There is science behind Mountain Trek’s “No Coffee” policy. Caffeine stimulates the adrenal glands to produce the stress hormones cortisol and epinephrine. Higher and prolonged levels of cortisol in the bloodstream have been shown to have a negative effect on raising the metabolism, altering blood sugars and blood pressure and decreasing muscle tissue and bone density. It has also been shown to increase the deposit of belly fat for a significant percentage of the population. We have found that people gain weight and/or have health problems not necessarily because of the foods they eat, but because of the foods they don’t eat. We focus on eating enough of the proper foods at the right times and that, combined with physical exercise, lessens the desire to eat non-essential foods. We’re looking forward to seeing you at the Mountain Trek Lodge!

Airport Shuttle Instructions

Whether you’re participating in the Mountain Trek program at our beautiful lodge in British Columbia (pictured below), flights are easy to come by and the airport shuttle to and from both locations is included in the price of your experience. If you’re planning to join us at the British Columbia lodge, you can fly into the international airport located in the city of Spokane in Northern Washington State, or into the smaller airport of Castlegar, British Columbia. Read below for more details about airline travel or, if you’re planning to drive to our British Columbia lodge, view our driving instructions page.

Mountain Trek Lodge, British Columbia

Located in the village of Ainsworth Hot Springs at 3800 North St., which is a beautiful forty-five minute drive up the lake from world-famous Nelson, British Columbia, Mountain Trek’s beautiful lodge is easily accessible and yet when you arrive you can’t help but feel like you’re in the middle of paradise. Surrounded by conifer trees, with a sprawling lawn, landscaped outdoor spa area and outdoor fire circle, the lodge offers views of the Selkirk Mountain Range (a sub-range of the Rocky Mountains) as well as the expansive Kootenay Lake, one of the largest in the province.


Airline, Airport and Shuttle Instructions from Spokane Airport, WA, USA

Spokane, WA Airport (GEG) – Please note: A passport is required to cross the border. Flights are available here through the following airlines: Alaska, American, Delta, Southwest and United. If flying in on the Saturday start of your program, please arrange to land at the airport no later than 1:00pm in order to allow our shuttle to depart for the lodge at 1:30pm. Your return flight from Spokane should be no earlier than 1:00pm.

  • A driver from Queen City Transport will meet you on the sidewalk outside the baggage claim area for terminals A & B (as indicated on the map below) at 1:15pm PST. If you are coming in on another airline, please make your way to the other end of the airport (it’s not a big airport). The driver of the shuttle has your name and will be waiting curb-side.
  • In the event you have a travel delay, please call the Mountain Trek office at 1-800-661-5161 or 1-250-229-5636 or email the shuttle company at info@kootenayshuttle.com.
  • The drive will take approximately 4.5 hours with the border crossing. We suggest all guests pick up a healthy snack and water prior to leaving the airport.

spokane-airport-map


Airline, Airport & Shuttle Instructions from Castlegar Airport, BC, Canada

Castlegar, BC Airport (YCG) – Flights are available here throughout the day on Air Canada via Vancouver or Calgary. Please arrange to land no later than 3:00pm. A complimentary shuttle will take you the 85 km (52 miles) to our lodge via the beautiful town of Nelson, which you can explore if you have the time. Your return flight can be booked for any time of the day, as the shuttle will match the flight times.

  • Upon arrival at the small Castlegar airport, please look for the Queen City Shuttle parked directly out front and inform the driver (who will have your name) that you have arrived. Then you can collect your bags and/or use the washroom before the journey.
  • You will be taken to the Best Western Hotel on Baker Street in Nelson (a half-way point) and, depending on what time you’ve arrived, you’ll then have a chance to explore the beautiful town of Nelson. You can store your bags with the Front Desk and then walk down Baker Street, which is the main shopping district and has a good selection of stores, art and craft galleries, tea shops, etc. Also, Nelson’s Touchstone Museum is 1 block off of Baker on Vernon Street.
  • Note: if you’re arriving on the late afternoon flight, you will not have to wait in Nelson but will immediately transfer at the Best Western Hotel for the shuttle service to our lodge.
  • At 5:00pm you will again be picked up by The Queen City Shuttle at the Best Western Hotel for the drive to the lodge. (Timing could vary depending on traffic delays.) Please be outside the Best Western Hotel at 5:00pm for the Queen City shuttle transport to our Lodge.

Mountain Trek Packing List

We’re looking forward to seeing you at our beautiful mountain resort spa in Ainsworth, British Columbia! Below is a “What to Pack” list of items we request that you bring for the Spring/Summer/Fall Programs.

Before you start packing, please know that we provide shampoo, soap, conditioner, hairdryer, bathrobe, backpack and hiking poles for your use while at the lodge. We also gift you with a three-litre water bladder (Platypus) and a Heart Rate Monitor to use while here and take home after your stay.

Our guests have frequently made the comment that they brought too many items. Please note: you do not need to dress up here. We love you no matter how you look! In fact, many guests spend their time in workout clothes and T-shirts, both for casual evenings and exercise. We do laundry for you daily, so you don’t need many clothes. In fact, you should be able to get everything you need in one carry-on bag. Also, we recommend the “layering” system of clothing to increase your comfort on hikes when warmth is needed. This means each guest dresses in three layers:

  • Inner: a thin and light layer made of a material that wicks moisture away from the skin such as polypro, merino wool or silk. Cotton should not be used as it absorbs moisture and will keep you damp and cold throughout your hike.
  • Middle: an insulating layer to ensure warmth. Sweaters or tops made of Polar Fleece or wool are good options.
  • Outer: this layer will protect you from wind and rain. Gore-tex, Event or an equivalent breathable and waterproof shell is highly recommended. Many guests like the protection of rain pants made from the same material as well.

A few items you should not bring to the lodge include tobacco products, coffee, alcohol, and strongly scented perfumes, lotions, deodorants or aftershave.

PACKING LIST FOR SPRING, SUMMER & FALL

  • Your Health Insurance/Care card, photo ID, credit card and passport for non-Canadian guests
  • Prescribed medication
  • Hiking boots 
  • Sandals, moccasins or slippers (for use in the lodge)
  • Running or tennis shoes for the gym
  • Bathing suit (if you have 2 pairs, bring both)
  • Your preferred clothes for gym work-outs, yoga & lounging
  • Hiking shorts and hiking pants, or zip-off combo (made of quick-dry material…cotton is unacceptable as it doesn’t dry quickly)
  • 1 short & 1 long sleeve shirt made of wicking material, ie: merino wool, polypropolyne, silk or capalene (not cotton).
  • 1 undershirt that wicks moisture (not cotton)
  • 1 top for warmth (pull over, or zippered, made of wool, fleece or soft shell material)
  • Rain jacket (highly breathable and waterproof material with a Gore-tex or similar wicking membrane)
  • Rain pants (same material as rain jacket)
  • Vest, fleece or wool (optional)
  • 1 hat for warmth (wool or fleece) or earband
  • 1 hat for sun (broad rim or ball cap) & 1 hat for rain (not necessary if rain jacket has a hood)
  • 1 pair of medium weight, water resistant gloves (eg: Gore-tex, soft shell, fleece laminate, etc.)
  • Socks for hiking made of wool or some sort of wicking material & socks for indoor activities
  • Underwear (preferably not cotton)
  • Pyjamas
  • Sunglasses
  • Camera
  • One good book
  • If you wear eye glasses, we suggest you bring an extra set in case of loss, breakage etc

Mountain Trek Weekly Schedule

  • SUNDAY
  • 6:00am
    Wake up
  • 6:30am
    Yoga & Weigh-in
  • 8:00am Breakfast
  • 8:30am
    Fitness Seminar
  • 9:30am Foot care
  • 10:00am
    Hike from lodge
  • 12:30pm Lunch @ lodge
    1:30pm Core/Strength Class
  • 5:15pm Dinner
  • 6:00pm Exercise Class
  • 7:00pm – 10:00pm Massages
  • MONDAY
  • 6:00am
    Wake up
  • 6:30am
    Yoga
  • 7:30am Breakfast
  • 8:00am
    Metabolism &
    Detoxification Class
  • 9:00am
    Hiking day (lunch out)
  • 3:30pm
    Lodge
  • 4:00pm Nutrition I Class
  • 5:15pm Dinner
  • 6:00pm Exercise Class
  • 7:00pm – 10:00pm Massages
  • TUESDAY
  • 6:00am
    Wake up
  • 6:30am
    Yoga
  • 7:30am Breakfast
  • 8:00am
    Nutrition II Class
  • 9:00am
    Hiking day (lunch out)
  • 4:30pm
    Lodge
  • 12:30pm Lunch @ lodge
    1:30pm Core/Strength Class
  • 5:15pm Dinner
  • 6:00pm Exercise Class
  • 7:00pm – 10:00pm Massages
  • WEDNESDAY
  • 6:00am
    Wake up
  • 6:30am
    Yoga
  • 7:30am Breakfast
  • 8:00am Mid-week check-in

    9:30am (Week 1) Sleep Health Class

    (Week 2) Naturopath Class
  • 10:30am
    Hiking day (lunch out)
  • 3:30pm
    Lodge
  • 4:00pm (Week 1) Stress
    Management Class

    (Week 2) Group Discussion
  • 5:15pm Dinner
  • 6:00pm Exercise Class
  • 7:00pm – 10:00pm Massages
  • THURSDAY
  • 6:00am
    Wake up
  • 6:30am
    Yoga
  • 7:30am Breakfast
  • 8:30am
    Hiking day (lunch out)
  • 3:30pm
    Lodge
  • 4:00am Integration – “Taking the program home” Class
  • 12:30pm Lunch @ lodge
    1:30pm Core/Strength Class
  • 5:15pm Dinner
  • 6:00pm Exercise Class
  • 7:00pm – 10:00pm Massages
  • FRIDAY
  • 6:00am
    Wake up
  • 6:30am
    Yoga
  • 7:30am Breakfast
  • 8:30am
    Hiking day (lunch out)
  • 4:00pm
    Lodge
  • Habit and Willpower Class
  • 12:30pm Lunch @ lodge
    1:30pm Core/Strength Class
  • 5:15pm Dinner
  • 6:00pm Exercise Class
  • 7:00pm – 10:00pm Massages
  • SATURDAY
  • 5:30/6:00am
    Wake up & weigh-out
  • 6:30am
    Yoga & early breakfast
  • 6:00am – 9:00am
    Departures
  • 7:30am Breakfast
    (Week 2)
  • 9:00am Gentle walk
    & services in Nelson (Week 2)
  • 4:00pm
    Lodge
  • 12:30pm Lunch @ lodge
    1:30pm Core/Strength Class
  • 7:00pm Dinner
  • 7:30pm Orientation
  • 7:00pm – 10:00pm Massages