Mountaineering Training and Hiking Resources

What an adventure! This is me crossing an ice bridge on Mt. Rainier.

I am steadfastly here to support you and your fitness as you train for your mountain climb. I have put together here some resources on that you will find helpful.

Refer to my blogs and YouTube videos for information that will help you with your fitness and nutrition for the climb. I have compiled a helpful list of some of my blogs, workouts and videos for you to refer to below.

#ClimbForCleanAir registered climbers: I am available for complimentary 30 minute phone calls to answer your personal questions. Email me at to set up your appointment. If you have a quick question at any point during your training, reach out to me via email.

For the complete printable version of the climbing program go to this document:

7 Month Mountaineering Program For CFCA by Maria Faires, RD

And if you haven’t already, like my business page: Active Nutrition Fitness and Nutrition Consulting.


I suggest accessing my blog via your computer. Sadly, my blog is not mobile optimized and on your mobile phone you will not see the right hand column that contains links to topics.


Supplemental Iron for The Mountaineer

Fueling for Performance for Hiking and Mountaineering

Choosing a Sports Carbohydrate Replacement

Low Back Pain When Hiking, Backpacking and Trekking

What Food Should I Take Mountaineering on Summit Day?

Fueling Up to Maximize Muscle Growth and Recovery

Camp Muir Mt. Rainier 1 Day Glacier Trip Hike Pack List

Camp Muir Mt. Rainier Day Hike Tips

Healthy Hiking or Snowshoeing Lunch and Snacks

Maximize Your Post-Workout Recovery with the Best Exercise Recovery Techniques

Sports Nutrition for the Dancer

Progressive Hiking Schedule Snoqualmie Washington Region

Camp Muir Mt. Rainier Day Hike Trip Report

Hiking Snack: Processed versus Real Food

Last Minute Tips Before Your Mountain Climb


Even if you do not have access to a gym, there are plenty of other options for in-home and outdoor workouts.

One of my favorite options is the Xiser mini stepper machine. It folds to a flat 4-inch piece of metal to fit in your backpack, carry-on, under the desk, etc. The way the hydraulic system is made in Xiser products is totally different from other  steppers. this is the perfect machine for doing high intensity interval workouts!

Discount Promo Coupon Code for Xiser Stepper. Save $15 for each Portable Stepper purchased from Xiser

Follow this link to the retail site and use the discount coupon code maria35 in the shopping cart for a $15 dollar discount on each new Xiser Stepper you purchase from Xiser Industries.

If you do not have a TRX, I HIGHLY recommend it!

Full Body TRX Workout Video 

TRX Workout For a Strong Sculpted Body

Sailboat Workout (workout with minimal equipment)

Travel Vacation Home Workout No Equipment

Stair Training For Mountain Climbing or Backpacking 

Foam Roller Workout For Recovery 

Interval training workout:   Ignore his claim that you will lose 10 pounds in 1 week. Not true. But I enjoy doing his interval workout because I can just follow along! You can adapt this to walking, running, any piece of cardio equipment.

My YouTube channel with exercise demos:


As always, I appreciate your Facebook likes, shares or comments.

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Progressive Hiking Schedule Snoqualmie Washington Region

Mailbox Peak Summit September 2019. Say hi if you see me out on the trail!

The benefits of hiking are numerous. Hiking improves physical fitness, lowers cholesterol and blood pressure and improves mood and enhances mental wellbeing.

I suggest progressively increasing the difficulty of your hikes. If you are training for a backpacking trip or a mountain summit, it is best to start training in earnest at least 8 weeks before a backpack trip or 6-8 months before a summit. Prior to that, it really helps to start with a good base of cardiovascular exercise such as moderate walking, jogging, biking and thus already have basic conditioning. If you do not have this base, a 12-16 week progressive build-up to pre-trip hiking fitness is more appropriate. Maria Faires, RD is a mountaineering fitness and nutrition expert. 

Training helps you enjoy the hike, backpacking or summit climb. You are more relaxed and fully present to appreciate your surroundings if you are not under the physical and psychological stress of being overwhelmed with the effort of hiking.

Contact me if you need assistance planning your fitness regimen for mountain climbing or backpacking. I’ve successfully climbed Mt. Rainier, Mt. Baker, Mt. Adams, Mt. St. Helens, Mt. Angeles and trained dozens of clients to climb those and Mt. Everest (See the testimonial from Dan Akerman), Aconcagua, Mt. McKinley, Mt. Blanc, Kilimanjaro, Elbrus, and Carstensz Pyramid.

Want to know how to hike downhill to save your knees? View my YouTube video here.

Some of these hikes are not accessible during the winter season. Check WTA.Org for trail reports, weather reports, directions and pass requirements.

Maria Faires’ Progressive Hike Schedule Snoqualmie Region

Hike Mileage RT elevation gain Feet/mile elevation gain High Point Difficulty Rating
Rattlesnake Ledge 4 1160 580 2,078
Margaret’s Way 5.5 1500 545 1,730
Tiger 3 5 2,100 840 2,525
Poo Poo via Chirico 3.8 1,760 926 1,850
Talapus/Ollallie Lake Exit 45 6.2 1220 394 3780
Annette Lake 7.5 1400 373 3600
Olallie Lake via Pratt Lake Trail Exit 47 6 na na na
Poo Poo Via High School 8 1700 425 na
Kamikaze Falls 6 1420 473 2370
Little Si 4.7 1,300 553 1,550
Snow Lake 7.2 1700 472 1830
Cable Line- West Tiger 3 3.0 2022 1348 2522
Twin Lakes & Lillian Lake 9 2000 445 5300
Pratt Lake Basin 11 2300 418 4100
Melakwa Lake 8.5 2600 611 4600
Mason Lake 6.5 2420 744 4320
West Tiger Four-Summit Loop 9.6 2830 na 2948
Mt. Si 8 3150 787 3900 24
Bandera 8 3400 850 5240 26
Mt. Washington Exit 38 Ollalie 8.5 3250 764 4450 24
McClellan Butte 9 3700 822 5162 26
New Mailbox 9.4 4,000 851 4,822 27
Granite Mountain 7.6 3,658 962 5629 28
Old Mailbox 5.2 4000 1538 4882 37
Camp Muir Mt. Rainier 8 4,600 920 10,080 32
Camp Muir to Summit 4,330
Paradise to Mt. Rainier Summit (although typically done in 2 parts) 16 9010 1126 14,411 39

Hike Difficulty calculated using



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